When it comes to flexibility, there are several
misconceptions that are spread around by well-meaning athletes and fitness
enthusiasts. In order to improve flexibility and ultimately health, one must
consider scientific research that is available as well as utilize a basic
understanding of exercise physiology to make logical decisions. Many people
consider flexibility and stretching to be synonymous to each other. The truth
is that stretching is not the only way to improve flexibility and it may not
always be an effective way to improve flexibility.
Holt et al. defined flexibility
as “an intrinsic property of body tissues that determines range of motion
achievable without injury at a joint or group of joints,” (1996). Static and/or
dynamic stretching, when performed appropriately, may be an effective way to
improve range of motion or flexibility. However, strength training through a
full range of motion has also shown to improve flexibility. James Whitehead,
EdD, of the University of North Dakota in Grand Forks conducted a study wherein
college-age volunteers participated in either strength training or stretching
regimens for five weeks. Results suggested that full-range strength training
regimens can increase flexibility as well, or perhaps better than, typical
stretching regimens (2010). The concept of people participating in strength
training becoming “muscle-bound” is outdated and incorrect. Furthermore, Santos
et al. (2010) concluded sedentary women were able to significantly increase
their flexibility from baseline after eight weeks of strength training. In
addition, Fatouros et al. concluded that inactive men between the ages of 65-78
years were able to significantly increase their range of motion through
strength training (2006).
A review of scientific
literature conducted by Thacker et al. (1996) concluded that no sufficient
evidence exists to either endorse or discontinue routine stretching before or
after exercise. Perhaps the biggest mistake made when stretching (which almost
makes the activity unadvisable) is to stretch to the point of pain. When tiny
intrinsic fibers inside of muscle spindles are stretched too hard and too fast,
they automatically send a signal to the spinal cord, which relays a signal to
larger extrinsic fibers to contract. This is known as the Stretch Reflex. What
does this mean? When we stretch our muscles to the point of pain, that muscle
is automatically contracted
(shortened), giving the opposite effect of the initial objective. Some
guidelines can be found through the link below:
Anyone who
wants to improve flexibility may be most effective in doing so by strength
training slowly and under control through a full range of motion. Fast,
ballistic movements risk initiating the Stretch Reflex and can decrease
flexibility. Anyone still wishing to participate in traditional stretching
movements would be wise to do so to the point of tension but not pain, and to
perform stretches after exercise. This can be a great way to relax the muscles
after vigorous activity, which can reduce blood pooling and have a calming
effect on the mental and emotional state of the exerciser.
Fatouros, I.G., Kambas, A., Katrabasas, I, Leontsini, D.,
Chatzinikolaou, A., Jamurtas, A.Z., Douroudos, I.,
Aggelousis, N., Taxildaris, K. (2006). Resistance training and detraining
effects on flexibility performance in the elderly are intensity-dependent. Journal
of Strength & Conditioning Research, 20, 3, Retrieved July 8, 2014,
from http://journals.lww.com/nsca-jscr/abstract/2006/08000/resistance_training_and_detraining_effects_on.27.aspx
Holt, J., Holt, L.E., Pelham, T.W. (1996). Flexibility
redefined. Biomechanics in Sport, 13, 170-175
Santos, E.,
Rhea, M.R., Simao, R., Dias, I., De Salles,
B.F., Noveas, J., Leite, T., Blair, J.C., Bunker, D.J. (2010). Influence of
moderately intense strength training on flexibility in sedentary young women. Journal
of Strength & Conditioning Research, 24,11, 3144-3149
Thacker, S.B., Gilchrist, J., Stroup, D.F., Kimsey, C.D.
(2004). The impact of stretching on sports injury risk: a systematic review of
literature. Medicine and Science in Sports and Exercise, 36, 3, 371-378
Whitehead, J.R. (2010). Resistance training improves
flexibility, too. WebMD Health News, Retreved July 8, 2014, from http://www.webmd.com/fitness-exercise/news/20100604/resistance-training-improves-flexibility-too
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