Flexibility is sometimes the most neglected component of fitness. Many people do not realize the importance of maintaining range of motion. In the search for strong muscles the fact that flexibility is needed for performing everyday activities is often overlooked. A long muscle is a strong muscle. Good flexibility can help prevent injury and muscle strain. Flexibility is easily improved and maintained if stretching exercises are done on a regular basis.
The benefits of flexibility training include:
- improves performance in most physical activities and sports
- prevents/decreases risk of injuries
- helps reduce stress and tension in the muscles
- promotes better posture
- promotes mental and physical relaxation at the end of a workout
Flexibility and relaxation training at the end of a workout helps rejuvenate both the body and mind! Its important to include both relaxation exercises as well as flexibility training, as many people enjoy the non-stretching components of the class as a way to de-stress at the end of the day. For example, yoga postures and visualization exercises are very valuable methods to reduce stress and may help the participants relax enough to get an effective stretch.
In order to increase our range of motion, the targeted muscle is overloaded through lengthening. Flexibility can be improved through several methods, including dynamic range of motion exercises, static stretching, and proprioceptive neuromuscular facilitation.
Dynamic range of motion exercises are usually used at the beginning of the class since muscles are not warm enough for lengthening stretches. Therefore, dynamic (moving) exercises are used to increase range of motion of the joint. Physiologically, the range of motion is increased through reciprocal inhibition; that is, the agonist muscle (mover) is contracting and the antagonist muscle (opposite) is lengthened. In the warm-up, the exercises should begin slowly and increase in intensity or speed in order to prepare the joints for more intense activity. This type of stretching is often used during the cool-down as well, where we begin with larger range of motion movements, and gradually move to smaller ranges, in order to prepare the body for static stretching.
Static stretching is the more commonly known and used type of flexibility exercise. It consists of holding a position of extending the muscle for a short time (e.g., 10 seconds). This method of flexibility training involves a slow and gradual lengthening of the muscle being stretched, which causes a relaxation of the muscle. Static stretching aims to increase blood flow to the muscle and it facilitates lengthening, so that the muscle is stretched beyond its original state of flexibility.
Proprioceptive neuromuscular facilitation (PNF) is a form of stretching that involves the use of a partner or static/immobile object (e.g., a wall/kitchen sink). To begin, the muscle opposing the one you want to lengthen is contracted isometrically for 6-10 seconds. Then the muscle you want to stretch is relaxed and lengthened for 15-30 seconds. This allows a deep and relaxing stretch of the muscle to lengthen it and increase flexibility. PNF is an advanced technique, so not all participants will be able to use it, but it can help some individuals improve flexibility in areas that have been resistant to other forms of stretching.
