Flexibility is a
joint's ability to move through a full range of motion. Flexibility training
(stretching) helps balance muscle groups that might be overused during exercise
or physical activity or as a result of bad posture. It's important to clearly
understand the many benefits that result from a good flexibility program.
Improved
Physical Performance and Decreased Risk of Injury
First, a safe
and effective flexibility training program increases physical performance. A
flexible joint has the ability to move through a greater range of motion and
requires less energy to do so, while greatly decreasing your risk of injury.
Most professionals agree that stretching decreases resistance in tissue
structures; you are, therefore, less likely to become injured by exceeding
tissue extensibility (maximum range of tissues) during activity.
Reduced Muscle
Soreness and Improved Posture
Recent studies
show that slow, static stretching helps reduce muscle soreness after exercise.
Static stretching involves a slow, gradual and controlled elongation of the
muscle through the full range of motion and held for 15-30 seconds in the
furthest comfortable position (without pain). Stretching also improves muscular
balance and posture. Many people's soft-tissue structures has adapted poorly to
either the effects of gravity or poor postural habits. Stretching can help
realign soft tissue structures, thus reducing the effort it takes to achieve
and maintain good posture in the activities of daily living.
Reduced Risk of
Low Back Pain
A key benefit,
and one I wish more people would realize, is that stretching reduces the risk
of low back pain. Stretching promotes muscular relaxation. A muscle in constant
contraction requires more energy to accomplish activities. Flexibility in the
hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis
reduces stress to the low back. Stretching causes muscular relaxation, which
encourages healthy nutrition directly to muscles; the resulting reduction in
accumulated toxins reduces the potential for muscle shortening or tightening
and thus reduces fatigue.
Increased Blood
and Nutrients to Tissues
Another great
benefit is that stretching increases blood supply and nutrients to joint
structures. Stretching increases tissue temperature, which in turn increases
circulation and nutrient transport. This allows greater elasticity of
surrounding tissues and increases performance. Stretching also increases joint
synovial fluid, which is a lubricating fluid that promotes the transport of
more nutrients to the joints' atricular cartilage. This allows a greater range
of motion and reduces joint degeneration.
Improved Muscle
Coordination
Another
little-known benefit is increased neuromuscular coordination. Studies show that
nerve-impulse velocity (the time it takes an impulse to travel to the brain and
back) is improved with stretching. This helps opposing muscle groups work in a
more synergistic, coordinated fashion.
Enhanced
Enjoyment of Physical Activities
Flexibility
training also means enhanced enjoyment, and a fitness program should be fun if
you want to stick with it. Not only does stretching decrease muscle soreness
and increase performance, it also helps relax both mind and body and brings a
heightened sense of well-being and personal gratification during exercise.
As you can see,
flexibility training is one of the key components of a balanced fitness program
and should be a part of your exercise routine. Without flexibility training,
you are missing an important part of overall health. Flexibility training
provides many important benefits that cannot be achieved by any other exercise
or activity. Good luck: I hope you enjoy all the wonderful benefits of an effective
flexibility training program.
