HOW TO GET FLEXIBLE AND STAY FLEXIBLE WITH
A GREAT PROGRAM AND USING THE TENS FUNCTION ON YOUR EMS UNIT.

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CHAPTER 2
CHAPTER 1

Flexibility - An Overview
The Stretching Handbook contains key information on both general and specific stretching techniques and the programs required to achieve it, with a view to improving flexibility and decreasing the likelihood of sports injury. It is important to understand the basics of flexibility, and also look at the consequences of neglecting your flexibility as part of your overall health and fitness.

The Dangers and Limitations of Poor Flexibility
Flexibility refers to the range of movement that exists around a particular joint, that is, how far we can reach, bend and turn. Poor flexibility creates many problems and can be so damaging that it’s difficult to understand why most people do not stretch regularly, as this is the best way to improve flexibility.
Tight, stiff muscles limit our normal range of movement. In some cases, lack of flexibility can be a contributing factor to back and neck pain, while a simple stretching routine could help prevent this. In the extreme, a lack of flexibility can mean it is difficult, for example, to bend down or look over our shoulder.

Tight, stiff muscles interfere with proper muscle action. If the muscles cannot contract and relax efficiently, decreased performance and a lack of muscle movement control will result. Short, tight muscles also cause a dramatic loss of strength and power during physical activity.
In a small percentage of cases tight, stiff muscles can even have an effect on blood circulation. Good blood circulation is vitally important so that the muscles are able to receive adequate amounts of oxygen and nutrients. This can result in increased muscle fatigue and
ultimately, the ability to recover from strenuous exercise and the muscles’ repair process is impeded.
Any one of these factors can greatly increase the chance of becoming injured. Together they present a package that includes muscular discomfort, loss of performance, an increased risk of injury and a greater likelihood of repeated injury.

How is Flexibility Restricted?
The muscular system needs to be flexible to achieve peak performance and stretching is the most effective way of developing and retaining flexible muscles and tendons. However a number of other factors also contribute to a decrease in flexibility.
Flexibility, or range of movement, can be restricted by both internal and external factors. Internal factors such as, bones, ligaments, muscle bulk, muscle length, tendons and skin all restrict the amount of movement at any particular joint. As an example, your leg cannot bend forward beyond a straight position because of the structure of the bones and ligaments that make up the knee joint.
External factors such as age, gender, temperature, restrictive clothing and of course any injury or disability will also have an effect on one’s flexibility.
Flexibility and the Ageing Process

It is no secret that with each passing year muscles and joints seem to become stiffer and tighter. This is part of the ageing process and is caused by a combination of physical degeneration and inactivity. Although you can’t help getting older this doesn’t mean that you should give up trying to improve your flexibility.

Age should not be a barrier to a fit and active lifestyle but certain precautions should be taken, as we get older. You just need to work at it for longer, be a little more patient and be a lot more careful.
*Bob Anderson, author of ‘Stretching’, recommends that everyone include stretching as part of their health and fitness regime but also warns that any one over the age of 35 should pay special attention to their flexibility and incorporate specific stretching workouts into their exercise program.
The benefits of flexibility, including how important it is to our general well-being and how it can enhance athletic performance, is covered in chapter 4.

How to use the TENS function to increase flexibility:
Using 4 pads and 2 channels place the pads vertically on your hamstrings like so .

Start with a low intensity on the dials on low ( 2- 3 ) contraction time on 4 second and off 3 seconds on do this for 10-15 minutes and then stretch your hamstrings as they will be loosened up

Too much or inappropriate exercise can have a disastrous effect on performance and can result in serious injury. In later chapters this will be explained in depth.