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Benefits of Flexibility Training
By Chad Tackett, president of GHF
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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