Pointe Fitness regularly pushes the idea of trying new things to find what types of activities you enjoy. That helps you stay active. Being figuratively flexible in your exercise routine is important. Being literally flexible, however, is another aspect of fitness that is sometimes put on the back burner. December 11 is National Stretching Day. It’s time to dig into defining flexibility, the benefits of stretching, and how and when to stretch.

Flexibility for Fitness

The term, flexibility, is often used incorrectly. For strength training enthusiasts, there is no way one can ‘flex a muscle’. That phrase is used a lot by the novice on up to the professional trainer. Flexibility is the ability of a joint to move through a range of motion (ROM). Muscles are part of the flexibility process as they contract to flex and extend joints. The ultimate goal with flexibility is to improve a joint’s ability to move through greater ROM and with less pain.

Benefits of Stretching

Stretching is the act of improving flexibility. There are basic stretches focusing on major joints as well as more specific stretches that are designed to benefit specific joints in specific ways. Stretching can be performed by yourself or passively with the assistance of a professional. Improving flexibility through stretching has many benefits including improved circulation, improved joint health (maintaining synovial fluid), improved mobility (particularly as you age), and decreased injury risk due to improved ROM. When performing stretching exercises, muscle and tendon fibers are stressed/lengthened during the exercises. Improving the ability of those muscle/tendon units to lengthen may decrease injury risk. By the way, stretching also feels good.

How to Stretch

Basic guidelines for stretching include performing at least 2-3 sessions per week, stretching to the point of slight discomfort with each stretch, and holding each stretch for a minimum of 10 seconds. These guidelines can be adjusted depending on your needs. Just as important as how is when. Before stretching, performing a light warm up or even waiting until after your exercise bout is best. This ensures the muscles are “warm” and have a greater ability to lengthen during the bout of stretching. This may sound like common sense, but there are still plenty of us that go straight to stretching before performing an exercise routine or participating in an activity.

There is much more to the story when it comes to stretching for improved flexibility. There are different methods, specific activities (see Yoga), and more about the physiology that could be discussed. The main message is to include stretching in your weekly routines.