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Flexibility:  Health Benefits for Your Mind and Body

 by Instructor Mary Zatta, PhD, Second Degree Black Belt 

This article is for information purposes only.  Remember to always check with your doctor prior to starting any physical fitness program.

What is flexibility? 

Flexibility refers to the ability to move joints through their entire range of motion. A person's flexibility can be genetic but it can also be developed by stretching.  Flexibility is a vital part of keeping your body fit.  It can help you reach your optimum fitness level and help prevent injury and other diseases such as arthritis. 

What influences your level of flexibility? 

• Age - younger people are naturally more flexible than older people because muscle connective tissues have a natural tendency to shorten and lose elasticity as you age resulting in muscle tightness and stiffness
• Gender - females tend to be more flexible than males
• Exercise history - active people tend to be more flexible than inactive people
• Temperature - when your muscles are warm (either from exercising or from being in a warmer environment), they will be more flexible than when they are cold.  Increase in muscle temperature decreases muscular resistance, which boosts your range of motion.

How can you become more flexible?

You can increase your flexibility by stretching.  Begin with the major muscle groups: upper body (arms, shoulders, neck), back and lower body (thighs, calves, ankles).  Then, focus on problem-prone areas:  lower back, shoulders, etc.  Stretch when your body is warmed up and never stretch fast and hard as you may pull a muscle.  Stretch slowly to where you can start to feel it and then go to that range of motion.  Over time, you can slowly increase your range of motion.

The act of stretching is to extend or lengthen your body or limbs.  When you stretch a muscle, you lengthen the ligaments, tendons, and muscle fibers, that attach it to the bone.  A more flexible muscle has the potential to become a stronger muscle and building strong muscle fibers may boost your metabolism and your fitness level. Stretching helps you develop and maintain a healthy level of flexibility.

Why is stretching so important?

Without regular stretching, your muscles will tighten and the range of motion in your joints will decrease as you age.  A regular stretching program can help you maintain your range of motion and make your daily activities easier.

What are the benefits of stretching?

• Increased range of motion in the joint
• Reduced muscle tension
• Improved muscle coordination
• Increase circulation
• Increased energy (from increased circulation0
• Improved posture
• Improved performance in daily activities, sports or other physical activity
• Mental relaxation

Why breathing an important part of stretching?

Proper breathing control is important for a successful stretch.  Proper breathing helps to relax the body and increase blood flow.   It is important to take slow, relaxed breaths while stretching.

You may find that stretching becomes one of your favorite parts of the day.  Since you need to focus on even, deep breathing while listening to your body, stretching is a great relaxation or even meditation break.

References:

Health and Fitness Excellence:  The Scientific Action Plan by Robert K. Cooper, Ph.D., Houghton Mifflin Company

Mobility Training for the Martial Arts by Tony Gummerson, A&C Black Company