Flexibility describes the range of movement around a joint (or in several joints) and is limited by the surrounding muscles, tendons, and ligaments, as well as the anatomy of the joint. The best way to develop flexibility is by stretching the soft tissues primarily around the joints. To the layperson, this would mean having the ability of a joint to move freely through its full normal range of motion.
In sports, there is an increasing awareness of the value of flexibility training and stretching to sports athletes as it can improve their overall sporting performance. However, the importance of flexibility in our daily lives and the value of flexibility training to physical fitness, functional health, and overall wellness tend to be underestimated and poorly understood by the majority of the population.
There are many health benefits that can be gained from regular and deliberate flexibility or stretching workouts. This article unveils the most important health benefits that can be derived from flexibility training and stretching.
Health Benefits of Improved Flexibility
If stretching is done occasionally, briefly and only concentrating on some muscle groups of the body, flexibility gains may not be optimized. For any person, adopting a regular stretching routine definitely can bring about many health benefits. Here is a list of the physiological and mental health benefits that can be gained:
Better posture
It is possible for the body to have adapted to habits of poor or incorrect postures over the years. Poor exercise techniques can also lead to muscular imbalances and incorrect postural alignment. While flexibility training leads to improved flexibility, stretching exercises performed on a regular basis will also bring about increased muscular endurance and muscular strength. You will for sure eventually experience improved muscular balance and find it easier to maintain proper posture and control your movements in sporting activities and daily chores.
Better range of motion and functional flexibility
With flexibility training, clients will develop the ability to exert greater force through a wider range of motion. A joint that is more mobile and moves more easily through a range of motion safely and effectively, whether in sporting activities or while performing daily chores, will exert less energy through greater mechanical efficiency.
Injury prevention
Flexibility is often seen as one of the best ways to prevent or avoid musculotendinous injuries. If muscles and tendons are inflexible, they are likely to be strained and injury to that part of the body will occur if movements are performed through a range of motions beyond their limits.
Research has shown that improved and sufficient flexibility and strength in the gluteus muscles, hamstrings, hip flexors, and low back musculature reduce the risk of lower back problems, and prevent or relieve joint pain that accompanies aging.
Also, there are supplements designed to improve joint health and mobility, reduce inflammation, and prevent or alleviate joint pain, stiffness, and discomfort.
Better circulation and relieve muscle stiffness
Adequate warm-up and stretching exercises will bring about increased tissue temperature and improved blood circulation and nutrient delivery through the blood.
For athletes, immediately after strenuous exercise or training, delayed onset muscle soreness (DOMS) can occur and may even be felt up to 48 hours after training. Slow, static stretching performed after exercise, and repeated stretching two or three times a day, can reduce or prevent delayed muscular soreness, alleviate the severity and duration of DOMS, and enhance recovery from exercise.
An injury to a part of the body typically can cause tightening and stiffness of the muscles and tendons, and restricted movement around that joint. Gentle static stretching exercises, if done under proper supervision, can also aid faster recovery of the injury.
Better relaxation and personal enjoyment
Prolonged muscular tension tightens or shortens the muscles, making them less supple over time. Flexibility training or stretching exercises that form part of the cool-down routine will help to prevent the muscles from tightening up and enhance muscular relaxation. Stretching when conducted in the proper environment also encourages personal enjoyment and mental relaxation, which can lead to a reduction of stress levels.
People can learn to take their minds off work-related or other distracting issues while spending time stretching either by themselves or with others. Stretching together in a group may even create an opportunity for friendships and bonding in a relaxed atmosphere.
Closing thoughts: Health Benefits of Improved Flexibility
In fitness terms, flexibility means more than simply being able to touch your toes. The health benefits of improved flexibility are numerous. Flexibility helps prevent injury during exercise, loosens you up so that your muscles and joints can move through their full range of motion during weight work, such as lifts and squats, and it improves your overall posture.
This latter benefit is especially important to the large portion of the workforce that hunches over a computer keyboard all day.
Flexibility also means an increased blood flow to your muscles, and it can even help ward off occasional or chronic back pain. Staying active and stretching are both simple ways to improve your flexibility and prevent the loss of mobility that often affects people as they age.
If you already exercise regularly, an easy way to boost flexibility is to incorporate modalities like stretching and foam rolling into your warm-up and cool-down time. Stretching is highly beneficial for anyone involved in strength training. Not only does it provide numerous health benefits but it can also enhance your performance and muscle growth.
