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this Page Benefits
of Flexibility Training
By Chad Tackett
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.
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