Stretching for Flexibility Training

Flexibility training remains an undervalued component of your workout.

What is Flexibility Training?
Firstly, flexibility is loosely defined as the range of motion around a joint when no active muscle involvement is required to hold a stretch. Flexibility training is any method of exercising that improves joint range of motion over time. This is accomplished primarily through safe stretching exercises and post-exercise stretching. Flexibility training is also used during physical therapy to rehabilitate certain muscle groups.

This type of training is still undervalued even though it is used by all athletes to varying degrees. It plays a vital role in the conditioning of muscles, joints, tendons and surrounding soft tissue. Despite this, there is still ongoing debate on its role in injury prevention.

The benefits of including Flexibility Training in your work out
When the range of motion around a joint is increased, performance will also increase and the risk of injury reduced. A limb can move further before an injury can occur.

For example, muscle tightness around the neck will restrict how far your head turns. A tackle may force your head beyond its range of movement causing strain on the neck muscles and tendons causing possible injury. But if the neck muscles are more supple and flexible after regular flexibility training, then the head will have a greater range of movement to absorb the tackle with less chance of injury. So stretching can reduce the risk of muscle tears and strains if incorporated into regular training sessions.

Flexibility training will also help correct imbalances caused by repetitive, competitive sport. For example, in tennis the same arm is used to hit thousands of shots over and over again. This places different levels and types of stress on one side of the body more than on the other. Another example is football, which usually requires one kicking foot. Stretching can prevent any further injury from chronic over-use of these same movements.

How to do Flexibility Training?
The following procedure will ensure safe and effective stretching.

• Review the person performing the stretch. Determine if they are healthy and physically active enough to perform the stretch.
• Review the area to be stretched. Stretching can place a large strain on the group of muscles you are working on, so make sure they are 100% healthy. Also ensure that all other muscle groups are free from injury, especially the lower back and hamstrings.
• If the person passes the review, apply the following common-sense precautions for safe and effective stretching.

Warm up before Stretching
This loosens the muscles by increasing muscle temperature. Pliable muscles ensure maximum benefit from stretching.

Apply slow and gentle Stretching
This relaxes the muscles to avoid muscle tears and strains.

DON'T Stretch past the point of tension
Stretching is beneficial only if it is performed without pain. It should be a relaxing and pleasant experience.

Practice slow and relaxed breathing while Stretching
People often hold their breath unknowingly while stretching. This causes the muscles to tense up, which is counter-productive to the stretch. Instead, breathe deeply and slowly to relax your muscles so that the increased blood flow can deliver oxygen and nutrients to your muscles.

Flexibility training provides an athlete with the flexibility and mobility to move around a court or field with greater ease and poise. Increased body awareness, and a greater ability to relax muscle groups when stretched, will lead to improved skills and performance.

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Article by Brad Walker and The Stretching Institute. Brad is a leading stretching and sports injury consultant with more than 20 years experience in the health and fitness industry. Get more articles on stretching, flexibility and sports injury management here.
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