Stretching is one of the components of fitness along with cardiovascualr fitness, endurance and strength. It helps to improve flexibility, makes you feel more relaxed, enhances movement, promotes circulation and protects against injury.
What is Flexibility?
Flexibility is simply the range of movement possible in the joints and is dependent upon elasticity in the tissues around the joints and therefore limited by the condition of the joint capsule, tendons and muscles. These elastic properties decrease with ageing however the ability of the muscles to stretch can be maintained by regular stretching exercises.
There are two main types of stretches:
(1) Maintenance stretches Are held for a period of 8 seconds and are often used as a warm up. Static stretching is the safest method by which to improve flexibility and it should feel comfortable. The aim is to produce free movement and reduce tension. Static stretching is effective in relaxing muscles and encouraging stretching of the tissues.
(2) Developmental stretches These are held for a period of up to 30 seconds and the stretch is held until the muscle relaxes slightly at which point the stretch is increased further and is thought to increase flexibility. This type of stretching tenses rather than relaxes the muscles.
Benefits of stretching Improved flexibility will make you feel more relaxed, enhance movement, promote circulation and protect against injury.
How often should I stretch? The stretch should generally be completed at least 3 times for each muscle group.
