Flexibility for Women
Flexibility=The ability to move a joint through its complete range of motion. It is dependent on the extensibility of tissues surrounding a joint (muscles, tendons, ligaments etc.).
Flexibility Training for Women:
Most women experience physiological changes that can lead to decreased muscle extensibility and potential muscle imbalances. Women of all ages can benefit from flexibility training!
Participating in a regular flexibility routine can help decrease chronic tension in soft tissues, reduce stress on the joints, and improve overall function in the body. These benefits will lead to improved performance, accelerated progress toward fitness goals, and reduced injury risk.
Do you regularly wear high heels? Placing your ankle in this position for an extended period of time can lead to adaptive shortening of the gastrocnemius (tight calves). This, in turn, can lead to external rotation of the feet when walking which places excessive stress on the knee joint. Quite frankly, you can feel the negative effects of wearing high heels all the way up into your hips and low back! If wearing high heels is a must for your job, consider consulting a movement specialist who can help you find ways to combat the side effects of frequently wearing high heels.
Do you sit for long periods of time for work? This leads to tight hip flexors and altered lumbar lordosis and can eventually cause to low back pain. Don’t worry…there are many things you can do to reduce the effects of extended periods of sitting. The most important thing you can do is change positions multiple times throughout the day.
Pre and Postnatal stages: Changes in the body can alter the distribution of body weight, causing muscle imbalances from the shortening of certain muscles. Prenatal women often present with an excessive low back arch (from tight hip flexors and new weight distribution) and potentially even an excessive kyphotic curve (rounded upper back), rounded shoulders and forward head posture (likely due to breast enlargement). Flexibility training can help alleviate discomfort from these muscle imbalances and help soft tissue to regain its normal elasticity.
Female anatomy and physiology are different than that of males and need specific attention and strategic programming. Be sure to seek the advice and help of someone with increased knowledge of and experience working with this population.
Questions? Think you would benefit from working with a Physical Therapist or Corrective Exercise Specialist? Contact Plus Forte today!
Email: courtney@plusforte.co
Phone: 978-590-6951
Reference: NASM. (n.d.). Chapter 5: Flexibility Training for Women. In Women’s Fitness Specialist Manual
