97 Sample Flexibility Plan for Beginners
Stretching the body’s muscles provides freedom of movement to do the things you need to do and the things you like to do. Stretching can improve your flexibility, although it will not improve your endurance or strength.
How Much, How Often
- Stretch after you do your regularly scheduled strength and aerobic activities. You should be stretching every day.
- If you can’t do endurance or strength exercises, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session.
- Do each stretching exercise at least 4 times each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 15–60 seconds. Relax, then repeat, trying to stretch a little farther. Always remember to breathe while stretching. Counting out loud can help ensure that you are breathing.
Safety
- If you have had a hip or knee replacement, check with your surgeon before doing lower body exercises.
- Always warm up before doing stretching exercises. For example, do them after endurance or strength exercises or, if you are doing only stretching exercises on a particular day, do a little bit of easy walking and arm-pumping first.
- Stretching should never cause pain, especially joint pain. If it does, you are stretching too far and you need to reduce the stretch so that it doesn’t hurt. Mild discomfort or a mild pulling sensation is normal. Never “bounce” into a stretch; make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly resulting in injury.
- Avoid “locking” your joints into place when you straighten them during stretches. Your arms and legs should be straight when you stretch them, but you should always have a very small amount of bend in your joints while stretching.
- Some of the exercises require you to lie on the floor. If you are afraid to lie on the floor because you think you won’t be able to get back up, consider exercising with a buddy, in a chair, or in the pool. Alternatively, keep a chair nearby to use as support in getting up. All stretches can be modified.
Getting Started
Stretching exercises are generally performed at a low intensity. You can progress in your stretching exercises; the way to know how to limit yourself is that stretching should never hurt. It may feel slightly uncomfortable, but not painful. Push yourself to stretch farther, but not so far that it hurts. Perform the following exercises, in order, as described below.
Detailed instructions for each exercise are provided at the end of this handout and are taken from Exercise: A Guide from the National Institute on Aging.
STRETCH REPETITIONS, SETS, AND SESSIONS
|
Flexibility Exercise/Stretch |
# of repetitions per set |
# of sets per session |
# of sessions per week |
|
Hamstrings |
4 per side |
1 |
After every aerobic or strength session |
|
Alternative Hamstrings |
4 per side |
1 |
After every aerobic or st