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    Flexibility training (stretching) one of the most neglected areas of a workout

    Flexibility refers to how far and easy you can move a joint (your range of motion)and the the mobility of your muscles.

    Stretching is encouraged prior to beginning each workout, during and after. This will help to maximize exercise performance as well as assist in the prevention of injuries.
    With FITSITE.COM you will be shown the proper technique and form of stretching to get those muscles,tendons and ligaments prepared to meet your optimal health and fitness goals in our online exercise library click here.For membership information.click here

    BENEFITS OF FLEXIBILITY TRAINING:

    Improved Physical Performance and Decreased Risk of Injury -A safe and effective flexibility training program increases physical performance. A flexible joint requires less energy to move, while greatly decreasing your risk of injury.

    Reduced Muscle Soreness and Improved Posture -Slow controlled stretching that involves a gradual elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest comfortable position helps reduce muscle soreness after exercise.Stretching also improves muscular balance and posture. Stretching can help realign those poor posture structures, making it easier in the activities of daily living.

    Reduced Risk of Low Back Pain -Stretching promotes muscular relaxation which reduces the risk of lower back pain. Stretching the hamstrings, hip flexors, quadriceps, and other muscles attached to the pelvis reduces stress to the lower back.

    Increased Blood and Nutrients to Tissues -Stretching increases the blood and nutrient supply to the joint tissues.This causes an elevation in temperature which allows greater flexibility of the surrounding tissues and increases in performance and greater range of motion

    Improved Muscle Coordination -Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved through stretching. Which results in opposing muscle groups to work in a more coordinated fashion.


    FLEX TEST

    The Test What to Do You have good Flexibility if.. Your flexibility needs improvement if.. You definitely need to join now
    Rear thigh and Lower Back(toe Touch) Stand with your feet together and your knees slightly bent.Bend forward and reach for the floor You can touch the floor with little effort with ni discomfort You can just touch your toes with little or no discomfort You can't touch your toes, or you feel discomfort when you try
    Shoulder Reach your right hand behind your back and your left hand across your back toward your right shoulder blade. Try to clasp your hands together behind your back You can clasp your hands together Your finger tips almost touch You aren't within an inch of touching your fingertips together.
    Calf and Ankle Sit on the floor with your legs straight out in front of you. Flex your foot so your toes move toward you. Your toes move enough towards you so that they are beyond perpindicular to the floor Your toes bend so they are just in line with your ankles (exactly perpendicular to the floor) You can barely bend your toes toward you.
    Shin Sitting in the same position as the calf and ankle test, point your toes and stretch them toward the floor Your toes touch or nearly touch the floor Your toes come within an inch or so of the floor Your toes barely move toward the floor.
    Top,front of hip; buttocks Lie on your back and hug one knee to your chest; clasp you hands around your shin just below your knee. Keep the other leg straight Your straight leg rests on the floor directly in line with your hip, and you can easily hug hug your bent knee to your chest. You leg, when straight, rests along the floor but to the outside of your hip, and you can almost hug your knee to your chest. You straight leg doesn't touch the floor, and you can't bring your knee to within a few inches of your chest.
    Upper back Lie on your back with your legs out straight, and lift your arms straight overhead. Now drop your arms behind you towards the floor Your arms easily fall to the floor without your lower back arching. Your hands almost touch and your lower back remains in contact with the floor You arms don't come within an inch of touching the floor, and your back arches up.
    Front thigh Lie on your stomach with one leg straight and bend the other knee so that your heel moves toward your buttocks Your heel easily touches your buttocks Your heel comes close to but doesn't quite touch your buttocks Your heel doesn't come within a few inches of touching your buttocks

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