Stretching Exercises - Flexibility Training for Circulation

A large percentage of the North American population suffer from lack of flexibility and would fail the sit and reach test or the 90 degree test.

Hamstring flexibility seems to be the most prevalent since it can be the cause of upper and lower body issues affecting both muscles and joints. In many instances with fitness or health tests, they will use a hamstring flexibility component to represent the bodies overall condition. The sit and reach test uses a small box or even just a measuring tape while the person sits with legs out and feet flexed they reach forward as far as possible and take a reading. 2 readings are usually done and averaged or best number used.

An easier and faster test is done with the person on their back; one leg is left relaxed on the floor while the other is lifted. The lifted leg remains as straight as possible without locking out the knee joint and the tester will look for a 90 degree angle for a pass. Both legs are not always tested, using only the right in many cases but both are not equal and if you try this you may find one side tighter than the other. Reasons for this can be your body position during work or a lapse of time causing an imbalance. These types of situations make matters worse and are usually chronic because people cannot just quit a job even if it hurts their body. Many companies now acknowledge work ergonomics and do try to help with proper chairs, desks, working conditions in factories and such but overall health costs show that not enough is being done! Lack of activity is one problem and although Yoga being a popular activity, people are still suffering of problems due to tight muscles and not taking the time to stretch.

Tight muscles affect circulation which then means less oxygen is being transported through the blood to the muscles. The muscles then suffer for this, causing aches, pains, and more tightness and so on. It certainly is a vicious cycle and yet the solution is fast and free. Daily stretching can take 15 mins and alleviate many common issues.

Proper circulation relates to so many health benefits, many you would not even feel but many which you do feel are related to back, neck, hip and knee pain!

A simple way to improve circulation to your neck, shoulders, and back is to do the 90 degree test pose and hold it; slowly over time you should be able to pull the leg forward closer to your upper body by small increments. This pose stretches the hamstrings which when tight can be the main cause of lower back and knee pain. The hamstrings are located at the back of your thigh and for women wearing high heels; you are even more at risk to shorten these muscles by using those heels daily.

When the muscles don't get proper oxygen you will feel it and it is not comfortable so by taking time to stretch each day you are reaping so many rewards for such a small investment of time. Help improve your circulation and you will also improve your way of life!

By Linda Cusmano