"I've never been very flexible"
"I wish I could touch my toes."
"My body just feels stiff."
Some of the most common phrases we hear when people come to Studio 99. That feeling of easy and fluid movement seems elusive for many and the natural logic is to just stretch more. But is that actually going to give you the best bang for your buck when it comes to improving your flexibility? And, if we are investing time in the gym, is there other things you need to be doing as well? Fear not, because today we are diving deep into the world of flexibility and exploring the best ways to enhance it.
The Need for Flexibility
Before we delve into the strategies for improving flexibility, let's first understand why we do it and if it is actually as important as we've been told. Flexibility refers to the degree of range of motion we can move our joints. It's influenced by our anatomy, our nervous system, and our conditioning. Like most things in our body, in changes with the environment we place it in to optimise our day to day function. For example, gymnastics training has a very high flexibility component because it allows the athletes to perform manoeuvres, compared that to runners whose performance is actually improved by having LESS flexibility.
You may have heard that improving your flexibility will reduce your risk of injury. This is true, however it is only by a relatively small factor of about 10%. Compare that to balance 35% and increased strength by nearly 70%.
So when we think of improving our flexibility, the question really is, for what movements in my day to day life do I NEED more range of motion and where does that fit in with my other fitness goals?
Resistance Training: Building Flexibility Brick by Brick
Resistance training is often associated with building muscle strength, but it can also have a significant impact on improving flexibility. When we engage in resistance exercises, whether using weights, resistance bands, or body weight, our muscles adapt by becoming stronger and more pliable, and our nervous system adapts by coordinating our movements more efficiently. This translates into improved flexibility over time.
Resistance training works by targeting the muscles and tendons, gently stretching them as they contract and lengthen. This dual action helps in increasing the range of motion around the joints, making your movements smoother and more fluid. By incorporating resistance exercises into your workout regimen, you not only build strength but also work towards enhancing your flexibility. Here is the kicker, when compared to static stretching, resistance training has THE SAME effect on flexibility when programmed effectively.
Static Stretching: Reaching for the Horizon
On the other hand, static stretching is a more traditional approach to improving flexibility. It involves holding a stretch position for a certain period, allowing the muscles to elongate and relax. While static stretching is effective in increasing flexibility, it primarily targets the muscles and may not have the same impact on muscle strength as resistance training.
Static stretching is ideal for post-workout cool-downs or as a standalone stretching routine. It helps in promoting blood flow to the muscles, reducing muscle soreness, and improving overall flexibility. However, for those looking to not only stretch but also strengthen their muscles, resistance training is the way to go. Static stretching might be more appropriate for you if you are not as confident in your resistance training. Static stretching is very low risk, will still give you benefit over time but is less beneficial for your overall fitness and health.
Finding the Balance: Integrating Both Approaches
To maximize your flexibility gains, it's essential to choose the method which suits you.
If you are time poor and have other goals to meet on your, a well designed resistance program will be your best option by far. However, if you prefer to sit and relax into a stetch routine, and if you have the time to invest in the other priorities of your health and fitness, then static stretching might suit you best. By finding the right balance between these two approaches, you can unlock your body's full potential and move more freely in your daily activities.
If you are unsure at all about how to best approach your programming, please book in with one of our team for a complimentary program assessment.
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