Flexibility Training

Improving Your Flexibility through Stretching

As you learned in the last section, there are three types of exercises that need to be part of every balanced fitness program.  These are Cardio, Flexibility, and Strength exercises and form what I like to call a "Fitness Triangle."  In this section, we'll discuss the second side of the triangle, flexibility training. 

Flexibility doesn't sound very important but it's key to maintaining your mobility and independence.  If you've ever suffered from a sore back or stiff joints and can remember how difficult it was to perform even the simplest tasks, you know exactly what I'm talking about.  Stiff or sore muscles and frozen joints can make it very difficult to move around.

One of the most effective ways to improve and maintain your flexibility is through stretching the various muscles groups combined with full rotation of the joints. Although joint rotation is sometimes treated as a separate subject, here it is included as part of stretching.

The Importance of Stretching

As your body ages, your muscles tend to tighten and loose flexibility.  Your joints begin to ache or stiffen reducing your ability to move as quickly, or as far, as you used to.  Stretching helps to prevent, and in some cases even reverse, these effects.

As the name implies, stretching exercises literally stretch your muscles in much the same way you stretch a rubber band.  Stretching assures that your muscles and joints can move through their entire range of motion without pain or obstruction.

• Injury Prevention.  Since stretching improves the flexibility of muscles and joints, they are much less likely to be injured during exercise.

• Reduces Soreness.  Proper stretching can significantly reduce the soreness associated with exercise.  How and why this works is still being debated, however, most people will agree that it does work. 

• Maintain Range of Motion.  Your "range of motion" is how far a joint can move in the direction it was designed to move.  This can have a significant impact on your quality of life.  For example, if the range of motion of your shoulder is impaired, you might not be able to lift your arm up high enough to get a glass from the cupboard.  Stretching helps to maintain and improve your ability to move your body through a full range of motion.

• Improved Circulation.  Stretching and moving through your full range of motion increases the amount of blood flowing to your muscles.  To satisfy this increased demand, your body builds new capillaries and repairs old ones improving your circulation overall.

• Balance and Muscle Coordination.  A stretching routine improves the ability of your muscles to work together.  You'll find that your balance and coordination improves making your movements more graceful and less susceptible to falls or trips, an important consideration as we get older.

• Improves Posture and Alignment.  Because stretching also builds muscle strength and tone, they are better able to keep your bones and joints in place.  As a result, your posture and joint alignment improves.

• Reduces Muscle Knots and Tension.  What's the first thing we tend to do when we get a "knot" in a muscle?  We try to stretch it out.  Stretching, either alone or in conjunction with direct massage, reduces muscle tension and will usually get the muscle to unknot and relax back into position. 

NOTE:  A stretching routine is not the same as a warm-up!  For most stretches, especially static stretches, you should already be warmed up.  Only dynamic stretches should be used as part of a warm-up.  Please continue reading to understand the difference between the two.

Types of Stretching

Although there are several types of stretching and stretching techniques, the two most common are:

• Static Stretching is the "stretch and hold for 10 seconds" type of routine that you might see in a Yoga class, for example.  Static means "fixed" or "without motion."  This type of stretching tends to focus on specific muscles or muscle groups in order to improve flexibility and reduce muscle tension in that particular area.  Static stretching is performed by slowly extending the muscle as far as it will go, holding the stretch for 10 seconds or so, and then completely relaxing.  The sequence is repeated trying to extend the muscle a little bit further each time. 

• Dynamic Stretching is usually done as a warm-up for a specific activity or exercise and is a slow, controlled movement that mimics the movements of the specific activity or exercise.  For example, if you're playing a game of tennis or racquetball, you might warm up by slowly swinging your arm through the same range of motion you would use during a forehand or backhand shot. By doing so, you are stretching the muscles that will be used in a dynamic manner (with motion).  Since you slowly warm your muscles by doing this, only dynamic stretching should be used as part of a warm- up.

• Ballistic Stretching.  This type of stretching involves a bouncing motion in order to try to extend the range of the muscle being stretched.  This is why you see some people bounce up and down when they try to touch their toes, for example.  Because it's extremely easy to overextend and tear muscle or ligament while bouncing (especially if you haven't warmed up properly), this type of stretching is not recommended for most beginning fitness routines.

• Isometric Stretching.  Actually a form of static stretching, isometrics employ the use of resistance to push against the stretched muscle.  For example, using your right hand to pull your head down to your right shoulder while using your neck muscles to resist and try to keep your head upright.  Most static stretching routines automatically include some degree of isometric actions so it's not usually necessary for most people to specifically focus on this type of stretching.  However, a pure isometric routine is a very effective way to build both flexibility and strength.  Talk to your trainer to find out if this method of training is right for you.

• PNF Stretching.  Short for "Proprioceptive Neuromuscular Facilitation," PNF was originally developed to help stroke victims regain flexibility and range of motion.  This type of stretching typically uses a partner or trainer to help stretch a muscle, provide isometric resistance to the muscle, and then try to stretch it a little bit further. The muscle is allowed to fully relax before repeating the sequence again. Although PNF is very effective, which is why it's used in physical therapy, the use of a partner when stretching increases the potential for injury unless you use someone who has been trained in these techniques.

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