Flexibility is a joint's ability to move through
a full range of motion. Flexibility training (stretching) is not about
becoming a world class gymnast--it's about balancing the muscle groups
you use or overuse during exercise and other activities, or from bad
posture. Read on to learn about the benefits of a good flexibility
program.
1. Improved Performance,
Decreased Injury Risk
A safe and effective flexibility training program increases physical
performance. A flexible joint greatly decreases your risk of injury--it
has the ability to move through a greater range of motion and requires
less energy to do so. Stretching decreases resistance in tissue
structures; you are, therefore, less likely to become injured by
exceeding tissue extensibility (maximum range of tissues) during
activity.
2. Reduced Muscle Soreness
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, held for 15-30 seconds, in the furthest comfortable position
(without pain).
3.
Improved Posture
Stretching also improves muscular balance and posture. Many people's
soft-tissue structures have 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.
4. Reduced Risk of Low Back
Pain
Stretching reduces the risk of low back pain by promoting 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 results
in reduction of accumulated toxins, less muscle shortening or tightening,
and less fatigue.
5. Increased Blood and Nutrients
to Tissues
Another great benefit: 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'
articular cartilage. This allows a greater range of motion and reduces
joint degeneration.
6.
Improved Muscle Coordination
Another little-known benefit of stretching 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.
7. Enhanced Enjoyment of Physical
Activities
Flexibility training also means enhanced enjoyment--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, bringing a heightened sense of well-being
and personal gratification during exercise.
Bottom Line: Do It
As you can see, flexibility training is one of the key components
of a balanced fitness program--it 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.
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