While we are no longer subject to the same stress as our ancestors (who needed speed and flexibility to avoid becoming prey), our lives are often stressful in other ways while being 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 weaknesses
- Reduces 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, decreasing the risk of injury
As we age, certain changes occur to our connective tissue. Adhesions and calcium deposits increase, as does the level 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 are 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 movement ability and are less likely to get injured .
The more flexible you are, the more comfortable you will feel engaging in physical activity, which is one of the keys to better health and well-being.
What are the different training techniques to gain 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 ballistically. Associated with increased muscle pain and the stretch reflex. More used in sports competitions, they are not recommended for personal training programs due to the risk of injury.
- Active stretching: involves using your own muscular strength to stretch
- Passive stretching: involves using someone or something to stretch (body weight, gravity, strap or leverage)
What are the main rules to follow to gain flexibility?
In terms of frequency, plan to exercise 2 to 3 days per week (up to 7 days if possible). Stretch slightly beyond the 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 between 10 and 30 seconds. Count at least 4 sustained stretches for each muscle group.
To begin, warm up first, stretch to prepare for the activity, but especially the cool-down stretches are the most beneficial.
Principles to keep in mind.
Progressive overload: Improved joint range of motion occurs when sustained stretching produces elastic and plastic elongation.
Specificity: Flexibility is specific to each joint, that is to say that an individual can do the splits but have a small range of movement in the shoulders for example.
Reversibility: If a person stops stretching, over time the range of motion will significantly decrease.
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 first.
- 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 rebound movement.
- Do between 8 and 12 stretches.
- Look for muscular balance.
What exercises to increase flexibility?
Here is an easy program that allows you to gain flexibility in the upper and lower body. Be careful again, for all these postures, you need to achieve maximum movement without hurting yourself. Repeat each position on both sides of the body.
Hamstring stretch.
Sitting on the floor, legs in a V, bend your right knee 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 to your chest, the other leg firmly on the ground. Hold the position for a few seconds. Feel a stretch in your lower back.
Spinal twist
Sitting on the floor, legs extended in front of you, put one leg on top of the other, and accompany the movement with the opposite arm. Stay straight, shoulders down and gently reach for the flexion behind you.
Quadriceps stretch
Standing, grab your foot with the opposite hand, you should feel a stretch in the quadriceps.
Calf/Achilles stretch
Against a wall, reach far behind with one leg straight and the other slightly bent. You will feel a stretch in the back of your calf.
Stretching the iliotibial band
Standing with your feet crossed, lean slightly towards the side of the leg in front. You will feel the stretch along the opposite side of your body
Deltoid Stretch
Sitting with your back straight, place your right hand over your left shoulder, your elbow should be around your chin. Come and find a range of movement with your opposite hand.
Chest stretch
Standing parallel to a surface, place your arm behind you and gently stretch your pectorals.
Tricep stretch
Sit with your back straight, place your hand behind your head, your elbow should be towards the top of your head, and look for movement with your opposite hand.
Depending on your level, don't hesitate to complete with other exercises, Youtube is full of them.
Contraindications and movements to avoid.
Be careful though, there are some rules to follow.
- Do not hyperflex or hyperextend your knee, neck, or lower back.
- Do not twist your knee.
- Avoid holding your breath.
- Avoid stretching long, weak 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 a sharp compressive force on the intervertebral discs.
- Avoid movements that cause joint impingement or cartilage damage.
How to integrate flexibility exercises into your daily life?
While it is sometimes hard to find time to do a little sport, flexibility exercises can be done anywhere and easily. Here are our best tips for integrating them into your daily routine (you will also find lots of tips on YouTube):
- While you study or read the morning newspaper, sit on the floor and stretch your hamstrings.
- While you're on the phone, do 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.
- While watching TV, stretch during commercials.
