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Benefits of Flexibility Training
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.
By Chad Tackett, president of GHF
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 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.
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 a joint’s 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.
About Chad Tackett
Chad Tackett, the President of Global Health and Fitness (GHF), has degrees in Exercise
and Heath Science and Nutrition, is a Certified Personal Trainer, and is a regular guest
lecturer to both professional and lay audiences on the principles of effective exercise
and eating habits. Visit https://www.global-fitness.com and you'll find easy to follow
fitness recommendations, hundreds of exercise instructions and video demonstrations,
customized programs, healthy recipes and cooking/shopping strategies, health club/personal
trainer directories, and much more!