Flexibility & Stretching

Hamilton Personal  Trainers at Phoenix Fitness Hamilton believe that flexibility refers to the range of motion of a joint or a set of joints.  Despite the importance of flexibility, many active people neglect to stretch.  Flexibility is joint dependent.  It is different for each joint in your body.  The range of motion around any joint is limited or controlled by a number of anatomical factors, including structure, pliability of the connective tissue, and the tension of the muscles which surround the joint.  Hamilton Personal Trainers will tell you that the muscular limit to flexibility accounts for approximately two fifths, or 40%; of the flexibility of the joint.  Obviously, it is this 40% that we are trying to improve by stretching.

Flexibility usually decreases with age and lack of physical exercise.  But this doesn’t have to happen!  Through a regular stretching program of about 10 to 20 minutes three time a week, you can maintain soft tissue (i.e. muscle, tendon and ligament) elasticity.  Women tend to be more flexible than men, which is partially because men generally develop more muscle strength and bulk.  This means that those who develop stronger and larger muscles should work hard to develop and retain their flexibility.

Stretching may enhance physical performance by increasing the range of motion of the joints.  Depending on your goals, stretching can vastly improve athletic performance.  But stretching is not just for track athletes, gymnasts and dancers.  As much as anyone, moderately active people need the relief from muscle tension and stiffness that stretching provides.  In addition, when done correctly, stretching feels good.  Hamilton Personal Trainers will also tell you that improper or excessive stretching may actually increase the potential for injury.  Obviously, then the idea is to stretch correctly and in moderation.

Hamilton Personal Trainers at Phoenix Fitness West Hamilton recommend,  NEVER STRETCH A COLD MUSCLE!!  One should stretch after a short cardiovascular activity such as jogging, walking, cycling or stair climbing.   At the very least stretching should be preceded by a less vigorous rehearsal of the sport or activity you’re about to do. The warm up gradually increases your heart rate, and raises the temperature in your muscles while increasing their blood supply, which helps prepare them for exercise and/or stretching to follow.  Stretching a muscle before it is properly warmed up may strain or tear it.

The greatest gains in flexibility are achieved when stretching is done after a workout.  This is because the muscles are very warm and are at their most pliable  state.  Ideally, stretching should be done both before and after your workout, but if you only have time to do it once, stretching after your workout is most beneficial (but make sure you do include a warmup of moderately intense cardiovascular exercise before engaging in strenuous physical exercise).