Flexibility Training
Everyone loves to see the benefits of weight training and cardio exercise, but most people forget about the benefits of stretching. Benefits include improved performance, reduce risk of injury, and much more. So don't skip the stretch! Find the time to stretch all your major muscles after your warm-up and/or after your workout. Keep reading for more tips, techniques, and benefits of stretching...
What is Flexibility
Flexibility is the ability of a joint to move through a full range of motion. Flexibility is sometimes undervalued because you can’t see the results in the mirror. As stated above, people love to see the benefits of weight training and cardio by checking out their gains in the mirror; but, sometimes gains are beneath the surface.
In fact, if you don't stretch your chest, you may develop rounded shoulders, also known as upper cross syndrome. We've made a video to help you combat rounded shoulders. Click the image below for 3 easy steps to correct rounded shoulders.
Or, if you prefer to read the article, click this link to read more on Correcting Rounded Shoulders.
Time Constraint
Furthermore, many people may skip stretching because they don’t feel they have enough time to stretch. But the truth is, it doesn't take a lot of time to increase flexibility. In fact, Shoukat (2017) confirmed that holding a stretch for 30 seconds is just as effective as repetitions of 60 or 90 seconds. Therefore, carve out a little time to stretch those muscles. Stretching is just as important as diet and exercise.
And, if you need more help setting up an exercise, nutrition, or flexibility plan, click the image below to get more info on personal training.
Reduce Injury
Athletes love to see results. You can see that you’re getting stronger. You can see that you’re getting faster. But, can you see that you’re getting more flexible? Nevertheless, stretching is important as it can improve sports performance and reduces the risk of injury.
Stretching doesn't have to take a lot of time; in fact, you can get a lot of benefit from just 10 minutes of stretching 3 to 5 times per week. Having flexible hamstrings may reduce the incidence of low back pain. Always listen to your body. Make sure you get enough rest and make sure you stretch. Click this link to read more about Rest Days Between Workouts.
Improve Performance
Furthermore, many athletes have seen vast improvements in their sports performance by adding more flexibility training to their workout routine. In fact, you see many NFL players adding yoga and dance to their offseason program. The benefits far outweigh the time it takes to stretch all your major muscles. Make a habit out of saving the last 10 to 15 minutes to improve your flexibility. You can stretch just about anywhere. And stretching is perfect after a workout or a long run.
Listening to music may also improve your workout performance. Click this link to read more about Music and Your Workouts!
Stretching Routine
As previously stated, it doesn’t take long to stretch all your major muscles. In fact, a recent study published by NSCA shows a 30 second stretch, for each muscle, after each workout, will bring you flexibility benefits after just six short weeks!
On the other hand, another study proved that stretching for only six seconds brought no flexibility benefits to the test subjects. Therefore, reserve the last 10 to 15 minutes of your workout for stretching. You can stretch 15 to 20 muscles in those last 10 minutes if you stretch each muscle for 30 to 40 seconds.
Muscles
If you are like most inflexible Americans, the muscles that require the most attention are the pecs, lats, hamstrings, calves, hip flexors and low back. Speaking of lats, click the image below to watch the Best Pulldown Exercises for Your Lats.
After you watch the video, and after you work out, pick out a few of your favorite stretches and get started to a healthier, more flexible lifestyle.
Best Time to Stretch
I always do a light stretch after my warm-up, and then again after my workout. You should use at least one of those techniques. Beedle (2007) confirmed it doesn’t matter if you stretch after your 5 min warm-up or after your workout; both protocols will improve your flexibility. If you need help finding stretches for a particular muscle, make sure to contact a PFTA certified personal trainer.
Types of Stretching
Static Stretching
Probably the most common type of stretching is static stretching. This is the type of stretching where you usually hold the stretch for 30 or more seconds. The goal while you're stretching is a slight discomfort. It doesn’t have to be painful, but you should feel the stretch. In fact, Muanjai (2017) studied the difference between pain and discomfort in a flexibility study. The subjects who reported pain did NOT improve their flexibility any more than the subjects who reported discomfort. Therefore, shoot for a 30 second goal of discomfort, rest for 20 seconds, and repeat. Two to three sets per muscles seems to be the most common protocol from most of the studies.
Dynamic Stretching
Another popular type of stretching is called dynamic stretching. Dynamic stretching has gained popularity in the sports arena. Dynamic stretching involves exaggerated movements to warm-up and stretch your muscles. Long strides, high knees, and or butt kickers are example of dynamic stretching before an event.
Passive Stretching
Moreover, stretching can also be performed passively; for example, if you have a personal trainer or a training partner stretching your muscles for you. Popular passive stretches are hamstring stretches and chest stretches. Your partner or personal trainer helps you get to a stretched position.
PNF Stretching
Lastly, we have proprioceptive neuromuscular facilitation, also called PNF stretching. You will also need a partner for this type of stretch. You will contract a muscle against resistance followed by relaxing the targeted muscles while your partner stretches you.
Furthermore, De Baranda (2010) confirmed ACSM’s findings with a study of over 100 people performing different types of stretching protocols. The results indicated that stretching, even just 3 days per week, improved all subjects’ flexibility.
And if you want to learn more about exercise science, click the image below to review our personal trainer class.
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Summary
There’s no doubt we all could use more stretching in our lives. Sometimes people skip stretching because they don’t feel like you need to be flexible to participate in most activities. For example, you can lift weights, cycle, and run without having to improve your flexibility. But, the science says it's beneficial nonetheless. If you just follow the simple tips above, you will start to see and feel the benefits of stretching. Happy health and happy training!!
Written By
RAEscobar, PFTA instructor and personal trainer
Sources:
BEEDLE, BARRY B., et al. “No Difference in Pre- and Postexercise Stretching on Flexibility.” Journal of Strength and Conditioning Research, vol. 21, no. 3, Aug. 2007, pp. 780–783.
de Baranda, P.Sainz, and F. Ayala. “Chronic Flexibility Improvement After 12 Week of Stretching Program Utilizing the ACSM Recommendations: Hamstring Flexibility.” International Journal of Sports Medicine, vol. 31, no. 6, June 2010, pp. 389–396.
Muanjai, Pornpimol, et al. “The Acute Benefits and Risks of Passive Stretching to the Point of Pain.” European Journal of Applied Physiology, vol. 117, no. 6, June 2017, pp. 1217–1226.
Shoukat, Halima, et al. “Effects of Different Stretching Times on Range of Motion in Patients with Hamstring Tightness: A Randomised Control Trial.” Annals of King Edward Medical University, vol. 23, no. 4, Oct. 2017, pp. 1–6.