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Benefits of Flexibility Training
By Chad Tackett, president of GHF
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.
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 has 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 joint 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.
* Be sure to check with your health care professional before making any changes in your activity habits.
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 good
nutrition. Visit GHF (http://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
meal plans, a free nutrition analysis, health club and personal trainer
directories, and much more!
http://www.FreeWeightloss.com
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