The Reader: Emily Bredthauer, 29, a student in Durham, North Carolina, looks to Cooking Light to stretch and strengthen her muscles at the same time.
The Expert: Jay Blahnik, creator and star of 17 fitness videos/DVDs and author of Full-Body Flexibility.
Before: When Bredthauer began pursuing her master's degree in social work last year, she was forced to reduce her weekly workouts from five to two or three. With less time for exercise, she sometimes skips stretching, even though she suspects her lack of flexibility holds her back during workouts. "When others at the gym bend over to touch their toes," she says, "I can only reach my ankles. I'd like to feel looser and more flexible, especially during leg exercises, like lunges."
Many people forgo stretching when time is tight, says fitness expert Blahnik. But increasing flexibility will improve your range of motion, or how far you can stretch comfortably. That will help you perform other activities, such as lifting weights over your head or swinging a tennis racket. Daily tasks, such as reaching for an item on a high shelf, will also be easier. In short, "If you take the time to stretch, you'll feel better overall," Blahnik says.
The Workout: Blahnik's Increase Your Flexibility Workout will improve your flexibility, plus provide cardiovascular activity and light weight training, in just about 35 minutes. Click on the above link to give it a try.
The main feature of the workout is the use of dynamic stretches. They are unique because you move slowly, but continuously, through each stretch 10 to 12 times, instead of holding it for 20 seconds, as you would traditional stretches. In addition to improving flexibility, this workout helps to increase strength. "During any stretch, you gain strength in the muscle opposite the one you're working," Blahnik says. "For example, during a chest stretch, the back must work to bring the chest to the stretched position." Dynamic stretches increase those strength gains—and help you work harder.
Her Results: Emily Bredthauer was surprised to find that even simple stretches can provide a challenge. "I don't normally think of stretches as exercise, but these are," she says. After just the first workout, she felt she'd engaged muscles she wasn't used to working. Bredthauer liked how the moves both stretched and strengthened, and felt this most when doing the side lunge. She also enjoyed repeating the stretches 10 to 12 times.
"You don't just go into a pose and hold it, as you do in traditional stretches. With the dynamic stretches, you really know what you're doing by the last repetition. At the end, you can stretch even farther," she says. Her favorite part by far is the 35-minute workout's ease of use and brevity. "The only equipment is a chair and a mat, so I can do it in my living room. After class, I'll go for a 15-minute walk around my neighborhood, then come inside and do the workout. It's perfect."
