“有福的灵活是他们永远不会弯腰的。”
This quote is one of my all-time favorites because it not only applies to our mental state, it’s also so appropriate for our physical bodies. When it comes to an effective fitness program, the importance of flexibility is often overlooked because it’s not a big calorie burner, but there are so many reasons flexibility should be an integral part of your routine. For example, tight muscles can lead toimbalances in the body这可能导致运动范围有限或可能的伤害。定期拉伸可以帮助您保持移动性，从而在那些更艰难，刺激的锻炼中有助于提高您的性能。
If you aren’t already including regular stretch sessions in your workout schedule, this is the time to start, and we’re here to assist! We created this month’s “Reach Your Stretching Goal Pledge” to encourage you to set (and achieve) your personal flexibility goal.
*请注意，对于不定期伸展的人，这些是一般建议。如果您已经将定期的灵活性培训纳入日常活动中，请随时将目光投向每周更高的会话。（专家提示：如果愿意，您可以每周7天伸展！）
首先，让我们回顾一些有用的伸展技巧，以帮助您入门：
HOW MUCH SHOULD YOU STRETCH EACH WEEK?
The great news is that as little as6–10 minutes of static stretchinga few times a week can be beneficial, so it doesn’t have to be an overwhelming task to include more flexibility-focused work into your already busy schedule.
If you aren’t currently doing any stretching, aiming for 1–2, 10-minute sessions a week is a good place to start. Each week you can add more sessions or increase the duration.
如果您知道您将永远没有时间在一次会议上进行全程20-30分钟，请不要担心。您可以将其分解为较短，更可管理的时间块，或者只是在忙碌的日子里进行5-10分钟的时间（或者，甚至开始新的一天）单身弹力）。在这里成功的关键是找到一种方法来适应您的灵活性时间而不压力。
WHAT’S THE BEST TIME TO STRETCH?
每当您喜欢（可以安装） - 早上，中午或夜晚，都可以进行伸展运动。实际上，这是结束一天的好方法 -some studiesfound that yoga in the evening may help you sleep more soundly, but the best time to stretch is the time you’ll actually do it.
Depending on what type of stretching you’ll be focusing on, you may or may not need to warm up beforehand. More dynamic mobility work (such as certain types of yoga orPilates) can be done on its own, whilestatic stretching（一次伸展30-60秒）在锻炼后（或至少在全身热身之后）更好地执行。
WHAT KIND OF STRETCHING SHOULD YOU DO?
Here’s where you’ll want to personalize your plan and schedule sessions that are most appropriate for your body and your goals. For example, if you play a specific sport, you may want to design a plan that incorporates mobility exercises to improve your range of motion and performance.
或者，如果您经常旅行并在某些区域（例如臀部，颈部，背部等）体验紧绷，则可能需要更多地专注于针对这些关键区域的特定静态伸展。但是，如果您只需要在某个地方开始帮助，请查看下面的会话想法列表（以及有关更多有用的灵活性提示，请务必查看这些信息5 common stretching mistakes和5 ways to make stretching more effective）。
WHAT COUNTS AS A “SESSION?”
Any focused stretch time is a session, whether it’s as little as 5 minutes or as much as an hour (if you are taking a yoga class, for example), so don’t worry about how much time you have to dedicate to your stretch goal at first. Aim to add in more sessions each week, and, if you like, focus on increasing the length of your sessions as your schedule allows.
Not sure what to do when it comes to stretching? Here are a few ideas you might want to try:
Thanks for joining us, we’re so glad you are here. Let’s stretch our abilities this month!
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