Flexibility is one of the most important components of a balanced fitness program as it provides the ‘glue’ that holds that program together. Stretching is to the body what reading is to the mind! When a good stretching routine is incorporated into a balanced fitness program, it has many benefits which include:

• Enhances/optimizes performance
• Increases mental/physical relaxation
• Promotes body awareness
• Reduces the risk of injury
• Reduces the risk of muscle soreness and tension

A balanced flexibility program includes both a warm up before exercise and a complete cool down after exercise to allow the heart rate to slow down and muscles to relax. Stretching is important to maintain the range of motion and may reduce the risk of repetitive trauma injuries. Continued flexibility should be a lifelong pursuit if you wish to maintain a continued range of motion, and avoid injuries and other related problems. The use of Yoga and Pilates encourage flexibility and range of motion.

Too little and too much stretching are also thought to increase the risk for injury. Stretching is encouraged most days of the week and should be done only once the muscles are warmed up. Stretching should never be painful; however you can stretch to the point of mild discomfort. Hold each stretch for at least 20 seconds while practicing good breathing.

Knee anatomy video (wmv file)

Knee stretching and strengthening video (wmv file)

Mental Fitness/Preparation

Just as the body is strengthened for physical challenges, preparing the mind for the obstacles, frustrations, and challenges of the fire environment enhances overall performance. Your workout routine is a great place to begin to challenge your mental toughness. As Dr. Jim Loehr, sports psychologist explains, “There are four key elements to “toughness:” strength, flexibility, responsiveness, and resilience. Each component has a mental, physical, and emotional aspect to it – it’s not just mental toughness.” Mental Strength - you have strong concentration skills. You are physically strong. You can resist buckling under great emotional pressure. Mental Flexibility – the more rigid you are (inflexible), the easier it is to be thrown off by your opponent. The more physically flexible you are, the better you are physiologically to compete. Toughness does not mean being hard or mean. Basketball great Michael Jordon is an example of a responsive athlete. Michael is alive and spirited. Responsiveness is a sign of healthy competitiveness. Resilience refers to speed of recovery – mentally, emotionally, and physically. Great competitors have a great capacity to handle failure with grace. They are able to bounce back from disappointments or mistakes and keep competing.”