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Benefits of Flexibility Training Exercise
By Chad Tackett, president of GHF
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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.
Flexibility Training Reduces 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.
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- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
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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.
Flexibility Exercise Improves 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.
Flexibility Stretching Enhances 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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