Exercising 101 series: Flexibility Training

Flexibility training is often regarded as the third wheel in an exercise training program - something that is not as important (or even necessary) as cardio or strength training. I mean if being flexible doesn't make you faster or stronger why do it, right?

WRONG! Flexible muscles and joints allow you to run faster, lift heavier and improve overall sporting performance. But how does it do this? So here I present FLEXIBILITY TRAINING 101.

BACKGROUND

Flexibility is defined as the maximum range of motion (ROM) a joint structure can achieve. Different factors affect one's flexibility: age, gender, genetics, sporting history, injuries, body temperature, etc. But everyone can be flexible - it takes time and effort and consistency is KEY! Fitness and medical professionals emphasise the importance of flexibility training and this is evident in its inclusion in the general exercise recommendations by the American College of Sports Medicine (ACSM).

Men have often regarded flexibility training as a woman's thing and yes, women are generally more flexible than men. But you only have to look at professional footballers, basketballers and other elite athletes to realise just how important it is for everybody. Take a hurdler for example - during the actual jump their legs are in a similar position to that of a split, this requires extremely flexible leg muscles and hip joints. Being that extra bit more flexible than your competitor could mean the difference between winning a gold medal and finishing in last place.

US Olympic medallists David Oliver and Terrence Trammell

WHY

Flexibility training provides many benefits:

1. Decreased

· chance of injury

· muscle tension

· predisposition to medical conditions

2. Increased/improved

· range of motion

· mobility

· muscle blood flow

· healing of microscopic muscle tears

· posture

· muscular strength

· overall sporting performance

· state of relaxation

WHAT

Flexibility training comes in many different forms from stretching (static, dynamic, PNF or passive) to yoga, pilates, dance and gymnastics.

HOW

It is very easy to incorporate flexibility training into your overall training program. It doesn't matter what physical activity you do, stretching is a MUST post-exercise. It is best to stretch statically and hold each stretch for approximately 20-30 seconds. If you have a training partner, PNF or passive stretching are great options. But if you want to seriously improve your flexibility yoga or pilates are your best bet.

So keep your body happy by keeping your muscles and joints flexible!

JW