A MATTER OF BALANCE

Walking performance isn’t just a matter of hard jump rope training; it should also include attention to nutrition, muscular strength, and flexibility. A tight muscle is an inefficient muscle. It cannot elongate and contract quickly to make a joint move or function within its full range of motion. When a muscle’s range of movement is restricted, that muscle becomes weaker and more prone to injury. Power is the combination of strength and flexibility. As a coach and personal trainer, I can attest to the fact that decreased flexibility is a leading cause of injury and reduced performance.
Experts acknowledge a biological decrease in natural flexibility as a person ages. Researchers tell us that a decline in flexibility means a decline in stability, balance, and mobility. Follow the axiom “Move it or lose it!”
Most walkers seem to recognize the need to minimally stretch the muscles of their legs. But what about the rest of the body? Tension in the lower back, shoulders, chest or neck can constrict breathing, which impacts the flow of oxygen to working muscles. A tight upper body can adversely affect walking posture, and inhibit the smooth flow of forward movement. Tightness in the hamstring muscles and Achilles tendons, along with weak abdominal muscles, can cause serious back problems. Inflexible upper body muscles can disrupt the coordination between arms and legs. Stretching lengthens these tissues and restores their range of motion and flexibility. Just 10 minutes a day of stretching exercises can prevent injury.
As you walk, your body makes thousands of adjustments or adaptations from head to foot. The body seeks balance and has an incredible capacity to adapt and adapt and adapt until it can adapt no more, resulting in frustration or injury. For the process of walking to be repeated efficiently, the musculoskeletal system must be remarkably well-coordinated above the waist as well as below. Without a well-functioning upper body, it is impossible to develop a well-functioning lower body.

Stretching Guidelines
Here are a few rules for stretching. Warm-up first by walking a few minutes so that the muscles are somewhat loose. Muscle, tendon, and ligament elasticity depends on the presence of warm blood. Cold connective tissues are more susceptible to damage.
Never bounce while stretching and do not stretch to the point where you feel pain. This could cause muscle tissues to tear. Make sure you feel the stretch in the muscle not in the joints. The key to developing good flexibility is to relax,  hold each stretch where you feel a slight pull for 15 – 20 seconds. Relax totally, stretch again for 15 – 30 seconds. (Only a relaxed muscle will allow itself to be stretched.) It is ok to stretch daily.
Flexibility is an individual matter. “Make the most of where you are,” as with everything else, genetics does make a difference

Summary
Science tells us that stretching is a necessary component in attaining flexibility. A flexible body is more efficient, is more easily trained for strength, endurance and performance. A flexible body enjoys more range of motion, stays balanced more easily, is less prone to injury, recovers more quickly and feels better. Utilize the fall and winter months to create the stretching habit to be a part of your walking program and feel the difference.