Flexibility is a key component of fitness. By the time you become an adult, your tissues have lost about 15% of their moisture content, becoming less supple and more prone to injury? With stretching training we can keep our bodies more flexible and (hopefully) defy the effects of aging!
The reasons for the loss of flexibility, which can be defined as a joint's ability to move freely in every direction through a full range of motion include:
Muscle fibres begin to adhere to each other, developing cross-links that prevent parallel fibers moving independently.
Over time the elastic fibres of the muscles can get bound up with collagenous connective tissue and yield less.
However stretching can counteract this degeneration by:
slowing the of dehydration by stimulating the production of tissue lubricants
pulling the interwoven cellular cross-links apart
and helping muscles rebuild with health parallel cellular structure.
Reasons for StretchingStretching prepares the body for exercise. Gentle stretching before exercise can assist as part of the warm-up process to enable the muscle to get ready for more intense exercise.
Stretching decreases muscle stiffness, increases joint range of motion and improves mechanical efficieny. Our muscles get tight when overworked (or even just from hours of sitting). Regular stretching can keep the blood flowing to enable the muscles to move the joints through a full range of motion. A well-stretched muscle
moves through it's range of motion with less effort. So for example a runner, stretching prior to running, may increase the stride length which can mean that the involved muscles do less work to cover the same amount of distance.
Stretching lowers the risk of injury. When a flexible muscle is warm and stretched, it is less likely to tear or overstretch from a sudden movement or eccentric contraction.
Stretching improves circulation. A tight muscle restricts the supply of blood to the muscles and joints. Stretching improves the circulation of nutrients to the cells and the elimination of waste products from the cells.
Stretching can assist in relieving post-exercise aches and pains. Stretching muscles after an exercise workout can keep them from tightening as they cool down. Recovery is promoted as the waste products and toxins from muscular exertion are moved to the bloodstream
prior to elimination. (Massage is also great for aiding recovery - a quality sports massage after exercise can reduce recovery by up to three times).
Stretching improves posture potentially leading to reduced back pain/fewer headaches. Poor posture is a contributing factor in many cases of back pain, sore neck or headaches. Stretching key postural muscles can stop you from slouching so that you can maintain good posture.
Stretching can help manage stress. Tight muscles hold stress. Stretching allows you to become aware of areas in your body that are held with excessive tension so that they can be released. This has the added benefit that not only is the act of stretching therapeutic, it may cause your body to continue relaxing even when you have finished stretching.
