Good morning, Roo Nation!

Over the past few weeks we have covered cardio respiratory fitness and muscular endurance components. Another health-related fitness component is flexibility. 

Flexibility is the ability to move a joint through its complete range of motion. It is important in athletic performance and in the ability to carry out regular daily activities. Maintaining flexibility of all joints facilitates movement.

Flexibility depends on a number of specific variables including the ability of the joint to stretch, adequate warm up, and the muscles ability to absorb and redistribute shock.  

Poor flexibility may lead to injuries throughout the body. For example, tight hamstrings could put more stress on the calves, which can over work the achilles, and lead consequently lead to foot pain.

Yoga is a great way to ensure that your level of mobility and flexibility remain high. 

- Click here to watch a quick 20 minute video of yoga for beginners.  

- Click here to watch a video on the 10 Most Important Mobility & Flexibility Exercises

Another way to increase or maintain flexibility is static stretching AFTER a warm up or workout.

Examples of this include:

The Hamstring Stretch

Sit on the ground and extend your right leg straight in front of you. Touch your left foot to your right knee. Bend forward and hold your toes with your right hand to stretch your hamstring.

The Glutes Stretch

Set on the floor or a mat. Bend your left leg and keep your right foot flat on the floor. Cross your left leg over the right thigh. Hold this position. Pull both legs toward your torso for a deeper stretch. Repeat on the opposite side.

The Quadriceps Stretch

Hold onto a pole, door, wall or chair for balance, or practice looking at one spot on the floor. Using your left hand, grab your left foot and pull your heel and toward your buttocks. Keep your knees close together during the stretch. Repeat on the opposite side.

The Butterfly Stretch

Sit on the floor with the soles of your feet touching. While holding your toes, lean your upper body forward, pending from the hips. 

The Arm and Shoulder Stretch

Gently stretch your right arm out and across your body. Using your left arm, tuck the elbow of your right arm in and pull towards your body. Repeat on the opposite side.

The Triceps Stretch

With your arms overhead, use your left hand to pull your right elbow behind your head. You should feel the stretch in your right triceps. Repeat on the opposite side.

The Wrist Stretch

Extend both arms out in front of you. Take your left hand to bend your right wrist backwards as far as you can until you feel a stretch in your wrist and forearm. Repeat with the other hand.

The Calf Stretch

Put your right foot out straight. Slowly pull the toes backward until you feel a stretch in the calf muscles. If you cannot reach your toes, then use a towel to pull your foot back.

The Neck Stretch

While standing, take your right arm and gently place it on the left side of your head. Pull slowly until you feel a stretch on the left side of your neck. Repeat on the opposite side.

As you can see, working on your flexibility requires little to no equipment. NO DFP, NO PROBLEM!