While we're no longer under the same stress as our ancestors (who needed speed and flexibility to avoid becoming prey), our lives are often stressful in other ways while becoming increasingly sedentary. Did you know that chronic stress can reduce physical mobility and flexibility?
In this article we explain why it is important to stay flexible and how stretching can help us achieve this.
Why is flexibility important?
It brings multiple advantages:
- Helps maintain proper muscle length and prevent muscle shortening
- Helps improve muscle weakness
- Reduces the risk of injury
- Improves posture and movement ability
- Helps relieve stress and reduce the risk of lower back pain
- Increases the ability of tendons to absorb energy, which reduces the risk of injury
As we age, certain changes occur in our connective tissue. Adhesions and calcium deposits increase, as do the levels of fragmentation and dehydration. Changes in the chemical structure of tissues and collagen can also reduce flexibility.
The good news is that flexibility can be achieved at any age. It may take longer if you're an older adult, but we can all improve our flexibility!
What are the benefits of being flexible?
Flexibility is an essential factor in physical well-being.
Many of our aches and pains are the result of limited mobility. This lack of flexibility can make exercise increasingly painful and, sometimes, even dangerous. By improving it, you improve your range of motion and are less likely to injure yourself .
The more flexible you are, the more comfortable you'll feel about physical activity, which is one of the keys to better health and well-being.
What are the different training techniques for gaining flexibility?
Flexibility is therefore the ability of a joint to move freely through a full range of motion.
There are several types of movements and techniques to improve it:
- Static stretching: Range of motion achieved through slow, controlled stretching. This is the most commonly used and recommended type.
- Dynamic stretching: Range of motion achieved by moving a limb to its limits in a ballistic manner. Associated with increased muscle soreness and the stretch reflex. Most commonly used in competitive sports, they are not recommended for personal training programs due to the risk of injury.
- Active stretching: involves using your own muscle strength to stretch.
- Passive stretching: involves using someone or something to help you stretch (body weight, gravity, strap, or leverage)
What are the main rules to follow to gain flexibility?
As for frequency, plan to exercise 2 to 3 days a week (up to 7 days if possible). Stretch slightly beyond your normal range of motion (stop at the point of discomfort).
For rhythm and repetitions, repeat each exercise at least 3 times and hold each position for 10 to 30 seconds. Count at least 4 sustained stretches for each muscle group.
To begin, warm up first, stretch to prepare for the activity, but it is especially the recovery stretches that are the most beneficial.
Principles to keep in mind.
Progressive overload: Improvement in joint range of motion occurs when sustained stretching produces elastic and plastic lengthening.
Specificity: Flexibility is specific to each joint, meaning that an individual can do the splits but have a limited range of motion in the shoulders, for example.
Reversibility: If a person stops stretching, over time the range of motion will decrease significantly.
Balance: Muscles may be tighter on one side of the body. Pay attention to differences in flexibility and aim to improve them.
Tips for developing your flexibility.
Here are all our tips:
- Warm up beforehand.
- Stretch after warming up.
- Stretch during recovery.
- Stop at the point of tension, do not cause pain.
- Stretch slowly + evenly.
- Try to relax.
- Maintain regular breathing.
- Do not make a bouncing movement.
- Do 8 to 12 stretches.
- Look for muscular balance.
What exercises can increase flexibility?
Here's an easy program that helps you gain flexibility in your upper and lower body. Be careful again: for all these poses, the goal is to achieve maximum movement without hurting yourself. Repeat each position on both sides of your body.
Hamstring stretch.
Sitting on the floor with your legs in a V, bend your right knee and then you can gently reach for your right foot with your hands until you feel a stretch under your thigh.
Lower back/hip stretch
Lying down with your back flat, bend one knee toward your torso and place the other leg firmly on the floor. Hold this position for a few seconds. Feel a stretch in your lower back.
Spinal torsion
Sitting on the floor with your legs stretched out in front of you, place one leg on top of the other and follow the movement with the opposite arm. Stay straight with your shoulders down and gently bend behind you.
Quadriceps Stretch
Standing, grab your foot with the opposite hand, you should feel a stretch in your quadriceps.
Calf/Achilles Stretch
Against a wall, reach far back with one leg, fully extended and the other slightly bent. You will feel a stretch in the back of your calf.
Iliotibial band stretch
Standing with your feet crossed, lean slightly toward the front leg. You will feel the stretch along the opposite side of your body.
Deltoid Stretch
Sitting with your back straight, reach your right hand over your left shoulder, your elbow should be around your chin. Try to achieve a range of motion with your opposite hand.
Chest stretch
Standing parallel to a surface, place your arm behind you and gently stretch your pectorals.
Triceps Stretch
Sitting with your back straight, place your hand behind your head, your elbow should be towards the top of your skull, and come and try to move with your opposite hand.
Depending on your level, don't hesitate to supplement with other exercises, YouTube is full of them.
Contraindications and movements to avoid.
Be careful though, there are a few rules to follow.
- Do not hyperflex or hyperextend your knee, neck, or lower back.
- Do not twist the knee.
- Avoid holding your breath.
- Avoid stretching weak long muscles (like the abs) and shortening short/strong muscles (hip flexors).
- Avoid stretching to the point of pain.
- Be especially careful when using passive stretches with another person.
- Avoid movements that exert acute compressive force on the intervertebral discs.
- Avoid movements that cause joint conflict or cartilage damage.
How to integrate flexibility exercises into your daily life?
While it can be hard to carve out time for a little exercise, flexibility exercises can be done anywhere and easily. Here are our top tips for incorporating them into your daily routine (you'll also find plenty of tips on YouTube):
- While you study or read the morning paper, sit on the floor and stretch your hamstrings.
- While you're on the phone, do some calf and quad stretches.
- If you have a desk job, take a 5-minute break every hour to stretch - do ankle circles, head twists, and shoulder stretches.
- After every hour of computer use, stretch your wrists, back and shoulders, and arms.
- When watching TV, stretch during commercials.
