Hey Guys!
So some of you may ask yourselves why should I stretch. Sure, flexibility training is not effective in losing fat or getting stronger, but there are numerous benefits to improving your flexibility. A flexible athlete is a better athlete.
You may have heard some people say that stretching does not decrease your risk of injury. Well, there is no way to effectively test that. We cannot go back in time for an injured athlete, put him through a flexibility program, and see if he does or does not get injured again.
But it is foolish to say that improved flexibility does not reduce your risk of injury. Many injuries are caused by the over-extension of a joint, muscle, or connective tissue. You know, sprains, strains, or pulled or torn muscles. These can all be prevented by increasing your range of motion, a.k.a. increasing your flexibility.
How many people have surgery on their shoulders or hips due to injury? These injuries can be prevented by strengthening and stretching the muscles associated with those areas. If you keep your injuries to a minimum you can maximize your time in the gym instead of a wheelchair.
Here is another reason you should stretch: stretching releases tension. You may wonder why that is important, but your muscles cannot recover fully or properly while tense. When a muscle is tense it is active. It is engaged. In order to heal, the muscle needs to rest, hence the importance of stretching. The best time to stretch for recovery purposes is one or two hours before bed so that your muscles can relax and heal.
The benefits of stretching do not stop there. Stretching also improves neuromuscular coordination and range of motion, allowing you to perform exercises you could not without adequate flexibility.
Some examples of exercises you cannot do without adequate flexibility are dead-lifts, front squats, dips, flys, behind-the-neck presses, and lunges. These exercises require wrist, ankle, shoulder, and hamstring flexibility. If you want to get stronger you need to be more flexible. Flexibility broadens your exercise options.
Flexibility is essential for everyone to live healthier lives. It is needed in any activity you do.
There are two types of stretching that are effective for improving flexibility. The first is static stretching where you hold yourself in a certain plane of motion for a specific period of time.
The second type of stretching is dynamic stretching. This type of stretching involves moving in and out of a stretch position in a slow, controlled manner. Studies have shown that dynamic stretching increases flexibility faster than static stretching, but both have their uses.
When you stretch, do not stretch hard enough that it hurts. Not only will this tear your muscle fibers, but your nervous system is designed to tighten the muscle when you stretch too far to prevent further damage. Stretching in this fashion will tighten your muscles instead of loosening them.
When you stretch you want your muscles to relax. You want to ease into the stretch to the point where it becomes challenging, or as I like to think of it, the point where the pain you experience is a good kind of pain. But do not go further than that.
You want your muscles to feel as though they are going to sleep. You do not want to stretch to the point where your brain is screaming in pain to stop the stretch.
Finally, stretch for as long as you think necessary. Some people say to hold each stretch for 30 seconds if it is a static stretch. If it is dynamic some people recommend performing the motion 10-12 times. Decide what is best for you. I find that holding a stretch until I can no longer feel it is the safest and most effective method.
If you guys have any questions about flexibility or want to learn new stretches for certain muscle groups, let me know in the comment section below. This month will be devoted to flexibility training.
Till next time.
Get Stronger!
-Nas
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