Stretching aka flexibility training….yes it’s a thing. A very necessary thing!
Flexibility can be simply described as the ability to move a joint through its complete range of motion (NASM). Everyone has some kind of postural imbalances depending on what you do all day and what stress your body is currently going through. Sitting or standing for long periods…muscles are going to get stiff and joints will get achy, it’s inevitable.
Stretching needs to be a consistent part of a fitness program. The body is comprised of muscular, skeletal and nervous systems. If one or more segments of this system are misaligned and not functioning properly…dysfunction develops and muscle compensation takes over. It is way too hard to go into serious detail of how and why distortions can occur, and what stretches to do or even to correct a problem. Everyone’s body is different, and so is their exercise program.
Think of it this way…when holding a pencil and you begin to bend it, it starts forming little cracks. Eventually if you go full throttle…SNAP…grab the duck tape. How can you strengthen frozen or tight muscles, it’ll break if too much weight/stress is put on it.
Imagine all these knots forming together to create a big ball of tense yarn…waiting to snap.
There is…
- Corrective flexibility: improves muscle imbalances, and correct altered joint motion. (self-myofascial release or foam rolling for 30sec each area, and static stretching.
- Active flexibility: improves the extensibility of soft tissue and increase neuromuscular efficiency. ( self-myofascial release and active-isolated stretching).
- Functional Flexibility: requires integrated, multi-planar soft tissue extensibility, with optimal neuromuscular control, through full range of motion…or movement without compensation. (self-myofascial and dynamic stretching). (NASM)
Another thing DO NOT stretch during a workout! This annoys me more than anything.
You are confusing your muscles telling it to lengthen when its job is to go from lengthening to shortening smoothly. You are giving force to your muscles and during the pressing, squatting, or pulling motions the muscle needs to be shortened and provide force for muscle building. You going back to stretching after putting muscle force/stress, is setting yourself up for a muscle pull or strain.
Before your workout you should foam roll or whatever form of soft tissue work (untie those knots) find the tender parts and press against for 30seconds. after that Stretch to realign the fascia (holding each position for 30sec), a serious warm-up or dynamic stretch for 5-10min and after with a cool -down stretch. This needs to be a foundation in your regimen.