The more flexible you are, the less likely you are to get hurt: " Research has shown that increased flexibility can decrease the risk of injury," says Martinez. Think about it: If your body has a very limited range of motion, and you go off and do something like go on a long run or lift heavy weights, you can definitely put your body at risk for getting injured. Having increased flexibility, in general, reduces your risk for strain-type injury, says Dr.
Flexibility is what allows your muscles to stretch while mobility is what allows them to move freely within your joints, and the more flexible you are the more mobile you will be, too. Case in point: If you've got tight hamstrings from a lack of flexibility, you won't be able to take your hip joint through its full range of motion, which is a lack of mobility.
And so, it's important to think about working on both as elements of your regular routine. It can give you better posture: We all know that sitting is the pits for our posture, but flexibility training can help undo some of the damage that desklife causes. Increased " straddle flexibility "—aka flexibility in your hip adductors and hip flexors—lengthens the muscles that have tightened over time due to longterm sitting.
The result? Better posture, all around. By increasing your range of motion, you decrease your chances of injury. Think of rubber bands: you have 2 of the same diameter, but one is the thinner kind, and the other the thicker.
You place your hands inside each of them, and pull your hands apart. Stretching your muscles allows your muscle fibers to lengthen, so that your range of motion — a combination of flexibility and mobility — increases, and therefore prevents injuries such as pulling a muscle or tendon.
If your tendons and muscles are too tight, it could literally affect your skeletal structure. Think of people who spend all day hunched at a desk: their muscles get so used to that hunched position, that they lose the flexibility necessary for their muscles to extend and allow the spine to sit upright!
However, if you pull on both ends of the string so that it lengthens to 20 cm long, the beads will sit in a perfect straight line. When you lengthen the muscle fibers, you allow your bones to align in the correct posture for your body.
Have you ever heard of how a fish in a tank will only grow as large as the tank, but if moved to another larger tank, it will grow bigger? Your muscles are kind of the same. A common example I use for my yoga students is sorry vegetarians and vegans!
Achieving flexibility takes a calm patience that other types of exercise do not usually require, and practicing your stretching fosters your mental ability to stay calm. When done correctly, stretching requires deep breathing, which has scientifically been proven to reduce blood pressure, stress, and anxiety.
Absolutely — and it can be just as detrimental as too little flexibility! When you stretch, you should also be strengthening the muscles that support the bones and joints within that stretch.
Were you the envy of your friends when you were young because of how easily you could contort yourself into circus-like positions? Awareness is key. Benefits of Flexibility. Filter By Category. View All Categories. Benefits of flexibility training include: Allows greater freedom of movement and improved posture Increases physical and mental relaxation Releases muscle tension and soreness Reduces the risk of injury Some people are naturally more flexible. Stretch for Success Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury.
Holding a stretch is more effective and there is less risk of injury. If a stretch hurts, ease up. Continue to breathe normally. The hot water elevates body and muscle temperature enough to make them more receptive to stretching. Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program. Stretching can also be a great way to get you moving in the morning or a way to relax after a long day. Activities such as yoga combine stretching and relaxation and also improve balance, a wonderful combination.
However, note that experts no longer recommend stretching before exercise. Newer recommendations suggest that you start your workout routine with a warm-up, such as an easy walk or a sport-specific routine, such as serving some tennis balls and practicing ground strokes before a match. This gets blood and oxygen flowing to your muscles. After five to 10 minutes of warm-up, your muscles are warm and supple.
This is a good time to stretch. You can even do your flexibility exercises as a post-workout cool-down. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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