Flex Your Muscles: The Importance of Flexibility

By: Laura Felicetti, Ph.D.
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Optimum physical fitness is defined by the American Counsel on Exercise as the condition resulting from a lifestyle that leads to the development of an optimal level of cardiovascular endurance, muscular strength, and flexibility, as well as the achievement and maintenance of ideal body weight. While many of us focus on the cardiovascular and strength portions of our workout to help us maintain or achieve our targeted body weight, we often forget about flexibility training, citing that "we don't have enough time," or "we'll get to it later." But the reality of the situation is that flexibility is vitally important to our overall health and fitness.

What is Flexibility?

Flexibility is the range of motion within a joint along the various planes of motion. Certain factors affect the range of motion around a joint, including: genetics, joint structure, connective tissue elasticity, tendons, strength of muscles and neuromuscular coordination. Flexibility training can help to reduce the factors that limit one's range of motion.

Stretching

There are several different types of stretching techniques. Which one you choose depends on what you are trying to accomplish.

Static Stretching:

Static stretching is the most common type of stretching and involves a gradual and controlled elongation of the muscles through a full range of motion. For example, reaching toward your toes with your fingers and holding the position is a static stretch for the hamstring. These types of stretches should be held for about 30 seconds and are most effective post-workout.

Active Isolated Stretching:

Similar to static stretching, the muscles are elongated in a controlled manner, but instead of holding the stretch for 15 - 30 seconds, in active isolated stretching the stretch is held for less than 2 seconds and repeated up to 15 times. It is important to remember that although the muscles are moving they are not bouncing. The movements are always controlled. This type of stretching is an excellent way to warm-up muscles before a hard workout.

Although there are many other ways to stretch, using active isolated stretching pre-workout and static stretching post-workout will help increase range of motion and overall health and fitness.

Want more stretching info? Visit exercise.wsu.edu for instruction and video demonstration of stretching exercises for various muscle groups.