Physical Health

It's more than the gym. Whether you're taking your first yoga class, choosing healthier foods or deciding to quit smoking, physical health is an important part of gay men's lives. This section provides resources, articles and information about how you can live a longer, healthier life. We also have listings for our Professional Volunteers who specialize in physical health.

Flexibility

Posted by HIM on Tuesday June 21st, 2011

Flexibility is one of the most overlooked components of fitness. In the last decade this has changed dramatically with our new found joy of Yoga, yet for many of us, working at being flexible, still seems to be a commitment that is difficult to follow through with.

Defined as, “a joints ability to move through a range of motion” the long term benefits of improved flexibility are clear. Decreased risks of injury, improved range of motion, as well as, improved posture are some of the benefits that can be attained. Often lower back pain is a direct result of poor flexibility. Simple by improving flexibility in your hamstrings, hip flexors, and other attaching muscles to your pelvis, you can relieve the pressure and tightness, which has the end result of pain in your lower back.

Blood flow is also increased with regular stretching and the resultant flexibility. The increased blood flow helps carry away the toxins which are a waste by- product caused by working muscles, and reduces the muscle tightening which causes unnecessary muscle fatigue.

The great thing about improving your flexibility is it’s a relatively easy thing to do with minimal effort. It can be done anywhere and is both a relaxing and pleasant experience. Canada’s Physical Activity Guide recommends some form of flexibility training 4-7 days per week. In most cases 5 –10 minutes of stretching to wrap up a work out would be helpful. There are two types of stretching, Dynamic and Static. For the most part Static stretching is the most common and preferred type of stretching. It is described as taking a joint, or set of joints, through a range of motion to a comfortable end point. Holding this position for at least 20 seconds, resting for about the same length of time, then repeating the stretch another two or three times.

I like to start from my feet and ankles doing most of the stretches on the floor first, and then moving up my body to finish with my head and shoulders. I try to do this each morning and after every workout.

Here are a few guidelines for flexibility training;

Work within your limits, the stretch should not be painful.
Breathe comfortably. Exhale slowly allowing the muscle to relax and lengthen.
Work with warm muscles. They will lengthen more easily and with less discomfort.
Do flexibility exercises for each muscle group for total body improvements.

It’s easy to enjoy this component of your fitness regime so take advantage of it. Stretching is a great way to start your day, clear your mind and re-focus. You’ll feel the satisfaction and benefits of it immediately.

Written by:

Dominic Turgeon