For many workout warriors, stretching is often viewed as a supplementary activity. This mindset may need to be corrected. Scientifically conducted research suggests that it is a crucial activity for increasing overall performance. Adding flexibility exercises into a workout routine reduces the risk of injury, enhances performance, aids in recovery, and improves the overall well-being of the participant.
This article will explain the physiology of stretching, the types of exercises, the benefits of this activity, and how to incorporate these moves into any routine. Stretch your back, relax, and let’s get reprogrammed to improve the exercise regimen you are on or getting ready to start!
The Physiology Of Stretching
When an individual performs a flexibility exercise, they are actually elongating the muscles and tendons of the affected area. This movement leads to an increase in muscle length and flexibility. The main stretching mechanisms are muscle fiber extension and increased blood flow. They even impact nerve and muscle communication! When looked at closely, it impacts more than people would ever imagine. These exercises are valuable and relevant to any workout regimen.
Let’s take a deeper look. During a stretch, the muscle fibers are pulled apart. This action, performed regularly, increases length and flexibility. At the same time, blood flow is increased, delivering more oxygen and nutrients to the body. This aspect is crucial for muscle recovery and overall performance. Regular flexibility exercises improve the communication that takes place between the nervous system and the muscles that are involved in the exertion. This feature enhances muscle coordination and control.
Flexibility Exercises
There are three types of stretches. Two are static and dynamic. The third is proprioceptive neuromuscular facilitation (PNF). We will refer to this last one moving forward as PNF because, wow, that was hard to type and probably not fun to read! Each type provides different benefits to the flexibility exercise set. It is essential to understand the features of each type when selecting exercises and developing a workout routine that will include them.
The static category of stretching includes movements that will be held for a period of time. This form is most effective for elongation and better movement. Dynamic actions are a full range of motion. The move is started and completed in a controlled and continuous manner. These help with flexibility, but the primary purpose is to warm up the muscles at startup and calm things down at the end. PNF’s combine the act of stretching with contracting the muscle. These flexibility exercises are highly effective when it comes to extended movement and range of motion.
The Benefits Of Stretching
It has been made clear that stretches enhance flexibility. I hate to beat a dead horse here but this aspect is very important. Flexibility allows for better movement efficiency and it improves on activity capability where range of motion is needed. The enhanced muscle function that these exercises provide helps to maintain a balance for length-tension in the muscles. This factor enhances muscle strength and power output.
When increasing flexibility and muscle balance, fitness enthusiasts reduce the risk of injury. This is true because stretching reduces muscle tightness and other imbalances during exertion. Some imbalances include posture and alignment. These types of movements reduce soreness and speed up recovery times by promoting better blood flow to the worked-out body parts.
Incorporating Them Into A Workout Routine
Incorporating stretching into any workout routine is effortless. That is because every program begins, or should begin, with a warm-up phase and a cool-down phase. During warm-up, participants need to utilize dynamic exercises, which prepare the muscles for exertion. At the cool-down phase, static stretches should be added to improve recovery and flexibility.
Like with anything involving fitness, consistency is a main factor in achieving results and success. These movements should be included regularly, even on non-workout days, to ensure ongoing improvements. Customization is also something to consider. Participants can tailor their flexibility workouts to individual needs. For example, a dancer might focus on the hamstrings and calves, while a swimmer might prioritize the shoulders and back.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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