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When it comes to the Big Three of exercise - cardiovascular Cowboys Jourdan Lewis Jersey , strength and flexibility training - it's pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.As the population ages, however Cowboys Chidobe Awuzie Jersey , more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.How can you include an effective flexibility workout in your fitness program? Here are some guidelines:Think in Terms of Serious Flexibility Training Cowboys Taco Charlton Jersey , Not Just Brief Stretching. Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What's more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you'll experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.Consider Your Activities. Are you a golfer? Do you ski Cowboys Sean Lee Jersey , run or play tennis? 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Avoid bouncing or jerking movements to gain momentum; this approach can be dangerous.Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries will need to take special precautions.Get Creative. Varying your flexibility training can help you stick with it. You can use towels Cowboys Travis Frederick Jersey , resistance balls and other accessories to add diversity and effectiveness to your stretching.Warm Up First. Don't forget to warm up your muscles before you begin. Walking briskly for 10 to 15 minutes is a simple way to do this.Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.Stretch Your Mind and Body. Did you know that your emotional state may affect your flexibility? 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For inspiration Cowboys Zack Martin Jersey , look to cats and dogs - they're dedicated practitioners of regular stretching and you rarely see them getting the kind of joint or muscular injuries that humans get!Shoulder and Trapezius Stretch** Stand upright with shoulders back, chest out, and feet hip-width apart.** Clasp your hands behind your buttocks.** Slowly lift your hands up and away from your body until they have reached the furthest comfortable position.** Keep your chest out and your chin in without hunching over.** Once you feel a comfortable stretch in your chest and anterior shoulders, hold this position for at least 15-30 seconds.Lying Quadriceps Stretch** Lie face down on a mat.** Lift your right leg up towards your buttocks.** Reach around with your right hand and grasp your foot. -Slowly pull downwards, stretching your quadriceps to the furthest comfortable position.** Hold this position for at least 15-30 seconds.Shin Stretch** Using a wall or chair as support Cowboys Tyron Smith Jersey , place your left foot behind your right foot, with the top of your left on the ground.** Extend the bottom of your left shin as far forward as possible. 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