Flexibility

Flexibility is one of the major components of Fitness training but it is often overlooked and undervalued.  It is defined as the ROM (Range of Motion) of a given joint or group of joints or the level of tissue extensibility that a muscle group possesses.  Tight or strained muscles can be very frustrating and limiting but several studies show that flexibility can be improved at any age. 

What defines or limits Flexibility

• Joint Capsule- The flexibility is broken down to 47% coming from the muscles and their facial sheaths, 41% coming from tendons, 10% from skin and 2% coming from other factors.
• Age-With age there is a loss in elasticity in connective tissue but can be improved and maintained at any age.
• Gender-Women tend to be more flexible than men.
• Connective Tissue-Fascia and Tendons-Have some elastic properties. 
• Ligaments-You don’t necessarily want to stretch these because they don’t stretch back and you compromise the integrity of the joint.
• Muscle/Hypertrophy-Excess muscle mass may inhibit range of motion
• Type of Joint-Each articulation has different ranges.  Ex: Hip joint (Ball and Socket) will have more range of motion than your elbow joint (Hinge Joint)
• Temperature-The warmer the joint the better it moves
• Pregnancy-Women produce a hormone called relaxin which allows more flexibility.
• Exercise History-Sedentary people will tend to have less ROM than those who move with great ranges of motion.
• Body Types-Some studies have shown longer levers (arms, legs, torsos) to have different ranges of motion but not limited to decreased movement.

Stretching Guidelines

• Adequately Warm Up
• Design Program-Do Daily
• Stretch all major muscle groups-Some may need to be stretched in different directions and planes of movement
• Focus on Alignment
• Stretch after each major workout
• If pain-Stop immediately
• Breath-
• Relax- don’t strain
• Hold 15-60 seconds 3-4 times (Static, passive, PNF,and Myofascial)

Types of Stretching

• Passive-Requires an outside force like a towel or person to help facilitate stretch.
• Active-Moving with control through range of motion. Rehearsing movements to come later with greater force.
• Static-Taken to the point of  gentle tension, 15-60 seconds, 3-4 times
• Dynamic/Ballistic-More movement specific. Geared towards movements that require great ROM at great speeds.  Ex. Dancer jumps and leaps or Volleyball Player shoulder movement.
• PNF (Proprioceptive Neuromuscular facilitation)-Proven very effective.  Some initial specific training involved but can eventually be done individually or with trainer.
• Myofascial Release-Small continuous movements on foam roller or tennis ball covering 2-6 inches for 30-60 seconds to realign elastic muscle fibers from bundles position.

Benefits of Stretching

• Increase ROM
• Improved Posture
• Improved Muscle Symmetry
• Improved Muscle Efficiency
• Improved Muscle Performance
• Maintenance of muscle length
• Decrease risk of Injury
• Decreased incidence and severity of injury
• Decrease in back pain
• Decrease in DOMS (Delayed Onset of Muscle Soreness)

Please try and incorporate stretches into your daily routine.  As you can see the benefits are worth it.  I not just saying this for you but I need a reminder myself.  I know I feel better when I stretch.