Stretching and Flexibility
Flexibility and Balance
Flexibility is the range of motion (ROM) available in a joint or group of joints. It can be measured either in linear or angular units. There are two types of flexibility: Static flexibility is range of movement in a joint with no emphasis on speed of the movement. Dynamic flexibility is the ability to use a range of joint movement in the performance of physical activity.
Stretching and Types of Flexibility Programs
Flexibility is improved by stretching the muscle or muscles that move a particular joint. Stretching can be done to warm up or cool down from a workout or other physical activity or during the performance of that activity (for example: stretching between weight training sets). You can also embark on a whole flexibility training program where you concentrate on range of motion movements as your primary goals. Dancers, gymnasts and other performers or athletes requiring ease and capacious movement would benefit from such a program. A program of this sort would also be helpful for someone recovering from injury or who suffers from muscle contracture, an abnormal state of perpetual muscle contraction (commonly known as a “musclebound” condition).
Benefits of Stretching
The benefits of stretching are many. They include promotion of relaxation, diminishing of muscle contracture, lowering of blood pressure, improvement of symmetry and the correction of muscular imbalance which is caused by the lack of flexibility in certain muscle groups, and correction of postural misalignment also due to a disparity of flexibility of opposing muscle groups. Other benefits include better coordination, balance and joint stability. Stretching can also help or avert low back pain by increasing the mobility of the trunk and flexibility of the lumbar spine. Generally, by increasing the biomechanical parameters, stretching and increased flexibility can enhance velocities, energies and momenta involved in all physical activity.
Injury Prevention and Alleviating Muscular Soreness
Since muscle and connective tissue injuries are often caused by limited joint mobility, stretching can help to prevent such injuries by increasing ROM in the joints. In addition, static stretching can relieve muscular soreness due to weight training workouts or other athletic/physical activity. It is thought that this occurs because stretching helps to break down and disburse the build up of lactic acid and to decrease electrical activity in the muscle.
Types of Stretching and How to Stretch
Your fitness trainer will help you to determine whether an overall flexibility program is necessary for you or whether you just need to incorporate stretching before, during and after your weight training or athletic training workout. There are basic and specific stretches which focus on different muscles (or muscle groups) and joints. You can employ these stretches in accordance with your current flexibility levels and your overall program goals.
There are three basic varieties of stretching: static, ballistic and PNF (proprioceptive neuromuscular facilitation).
Static stretching involves holding a position at the maximum range of motion for a short period of time (15 - 60 seconds). Static stretching exercises can be carried out passively (you are moved entirely by an assistant) or actively (you move without the assistance of someone else). There are also variations of both passive and active static stretching. Regardless of whether you are assisted or not, the aim should be to statically hold the stretch while at the maximum point of ROM for about 20 seconds in a relaxed state. This is the safest way to stretch.
Ballistic stretching uses the momentum of a moving body part and bouncing in and out of the fully stretched position. This type of stretching creates a high risk of soft tissue or joint injury and is not generally recommended. We suggest that you not bounce or try to force a stretch.
Proprioceptive Neuromuscular Facilitation (PNF) is a method used to promote the nerve-muscle connection mechanism through stimulation of the proprioceptors (receptors located in subcutaneous tissues [muscles, tendons, and joints] that respond to stimuli produced within the body). PNF stretching utilizes alternating periods of relaxation and maximal isometric muscular contraction while an assistant alternates pushing a stretch and applying resistance.
Balance
As discussed above, both traditional weight training and stretching are instrumental in promoting balance and symmetry on neuromuscular, aesthetic and functional levels. In recent years, however, a host of new exercises and programs have arisen focusing on core and joint stabilization/balance. These exercises usually employ equipment such as Swiss balls, wobble boards and balance cushions meant to de-stabilize you enough so that your body must enlist, train and strengthen its intrinsic balance mechanisms. Programs utilizing these exercises are helpful for everyone, but particularly so for athletes and entertainers in fields relying on finely-tuned balance, seniors, and those recovering from injury.
