Download Types of Flexibility and Mobility exercises Basic Principles

Stretching and Flexibility
There are many benefits in stretching regularly. The main goal of stretching is to maintain
full muscle and joint mobility. Muscles can shorten over time with poor posture, repetitive
activities, exercise and sedentary occupations. It is vital to maintain the full range of
motion at a joint or it has a higher risk of injury. There are various types of stretching and
mobility exercises that focus on different aspects of muscle and joint health.
Types of Flexibility and Mobility exercises
 Static stretches – holding a stretch at endrange for 30 seconds
 Dynamic stretches – moving the joint/muscle through controlled range of motion
 PNF or contract relax stretches – pushing against resistance for 5 seconds then
pushing into the stretch for 30 seconds (have your physio, trainer or exercise
physiologist show you how to do this correctly)
 Mobility exercises - using a foam roller, lacrosse ball or stretch bands – use these
tools for myofascial releases and joint mobility
Basic Principles
 It is best to do a warm up first and this could include walking, light jogging, bike riding
or row machine. By increasing the blood flow and warming up the muscle first it is
less likely to create injury.
 Before exercising or participating in sports you should do dynamic stretches which
will warm up and loosen the muscles. After exercising you can then do static
stretches as the body cools down.
 Doing regular mobility exercises with a foam roller or lacrosse ball is a great way to
maintain your flexibility and work on your trouble areas.
 If you are recovering from injury be very cautious with stretching as over doing it can
aggravate your condition. Consult your health professional to learn what you should
or shouldn’t be doing.
 Stretching should never be painful; some discomfort is acceptable but not sharp or
shooting pain.
©Sanctuary Sanitarium 2012
Let’s be honest….. stretching can be quite boring and is often neglected from our workouts.
If you lack discipline you may want to try a yoga class which will work on total body
flexibility. Try and set up time every day where you do 3-5 flexibility exercises, this could be
while you watch TV at night or taking a break at work.
Examples of flexibility exercises
Lacrosse balls are easily used at the
office for a quick stretch
A rolled up towel can be used to stretch
the chest and upper back
Foam rollers are great for working on
posture and those larger muscle groups
Stretch bands can help mobilize the
hamstring, nerve pathway and joint capsule
For more information on what flexibility exercises you should be doing please contact
Delena our physiotherapist or Michael our exercise physiologist on 02 9506 0400
©Sanctuary Sanitarium 2012