Why should I work on my flexibility?

Flexibility is usually the one fitness aspect that people tend to neglect the most. You go to the gym, have a killer workout, you did your running and at the end of everything, you choose to stretch for only 2- 3 minutes. While this is better than nothing, stretching for only a few minutes  will not give you all the benefits associated with stretching. If you have never stretched in your life ( or haven't done so for a few years) then you definitely have to read this article!!.

Let me start of by saying that the older you get , the less flexible and more stiff you will be (that is if you don't stretch regularly). Lower back problems have been associated with poor flexibility of the lower back and hamstring muscles and weak abdominal muscles. Implementing a flexiblity enhancement program results in both long term and short term adaptations.


Immediate results of a stretching program relate to:

• increase in muscle's core temperature due to the increase in blood flow to the working muscles. This positively alters the body's blood distribution to cope with the increasing demands placed on the musculature.
  
• Increase in the body's ability to deliver hemoglobin ( hence oxygen) to the working muscles.
  
• Increased interaction of muscle's actin and myosin filaments which increase the speed and force of each muscular contraction. Aka: improved performance!!
  
• Relaxation of the antagonist muscles is promoted. This results in reduced resistance to movement and a decreased risk of muscle and tendon injuries such as strains and sprains.
  
• Flexibility reduces muscle tension, which leads the body to become more relaxed and coordinated. This also results in increased joint movement and enhanced range of motion.

Now let's take a look at some long term adaptations:

• increased range of motion of the joint , resulting in a decrease in muscle soreness.
  
• Improving flexiblity reduces the likelihood of strains, tears, and tightness that may result in muscular pain, spasm, and cramping.
  
• Flexibility training also lengthens the fascia, which supports and stablizes the muscles, organs and most body tissues.
  
• Reduced muscle tension and increased relaxation
  
• Improvement and development of body awareness
  
• Improved circulation and air exchange

There are certain recommendations made by the ACSM ( America college of Sports Medicine) In order to improve our flexibility and thus our performance :

• Stretching should be part of both warm up and cooldown during a workout session.
  
• hold stretches in a static position for 30 seconds or more to feel the stretch from the belly of the muscle to the tendon. Progress should be made from 15 seconds at first to 30 seconds as you become more flexible.
  
• Those who are beginning at flexibility training program should do it 3-4 times a week minimum.If your goal is increase flexiblity then 5-7 times a week is recommended.
  
• Adults should stretch once daily, 3-5 times a week to maintain flexibility.
  
• Depending on your current goal, the amount of times to follow a flexibility program tends to vary. Gymnast and wrestlers tend to need more hours of stretching a day for their specific sport.
  

If you have never worked on your flexibility I suggest you contact me or another personal trainer for advice on proper breathing and stretching techniques.

Here are some precautions to follow:

• Stretch a joint through limits of normal range of motion only.
  
• If you have recent fractures, do not stretch the area where you suffered the fracture for another 8-12 weeks post fracture.
  
• If you suffer from osteoporisis, be mindful of wich stretches may be good for you.
  
• Be progressive with your stretching, if you have not stretched in a long time, take it easy!!! and go slow.
  
• Mild soreness should take no longer than 24 hours to resolve after stretching. If more recovery time is necessary, the stretching force was excessive.
  
• Be aware that physical performance may vary from day to day.
  
• Develop individual goals.
  
• Do not overstretch weak muslces.
  
• Do not overstretch weak muscles.Shortening of these muscles may contribute to joint support that muscles can no longer actively provide. A combination of strength and flexibility training will give you gains in mobility that coincide with gains in strength and stablity.

There are many more guidelines for proper stretching. Likewise, there are other forms of stretching ( passive stretching, active stretching, dynamic , phasic or ballistic stretching) that require training and supervision. It is always best to contact a personal trainer or a specialist in this field. Please feel free to write me a message.


Motivate, inspire, get fit.