This article discusses the basics about flexibility, how stretching can help boost your flexibility, different types of stretching you can do, and a few of the myths and benefits related to stretching.
 
Flexibility is one of the three components of fitness. The other two are aerobic training and strength training. All three components are important when developing a well-rounded fitness program. 

What is Flexibility?
Flexibility can generally be defined as the range of movement in a joint. For you, this means how much movement you have in the various joints that you have in your body. As your life experience and your own body has probably taught you, some of your joints may be more flexible than others!

With the help of regular physical activity and different types of stretching, you can improve your overall flexibility. Plus, as needed, you can work with your less flexible joints to improve their flexibility.

About Your Joints
Your joints are fascinating mechanisms. Each joint (or series of joints) is made up of:

• bone;
• connective tissue and muscle (the rubber band-like tissue); and
• cartilage (protective tissue).

Each of your joints will have a different level of flexibility. For instance, you may be able to reach with your arm to scratch the small of your back, indicating you have good shoulder flexibility. However, if you cannot reach your toes, this is likely a sign of poor flexibility in the hips and lower back.

Your overall flexibility is also influenced by your gender and age, how physically active you have been, and how your body is structured.

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Improving Flexibility with Stretching
Stretching is really “flexibility training.”  With the correct use of stretches, you can increase your range of motion and flexibility at a joint.

There are two types of stretching: static and dynamic.

Static Stretching
Most people have done some static stretching. This type of stretching involves slowly moving a selected joint in a given direction to a point where you “feel” the stretch, then holding the position for 15-60 seconds.

Using the static method, it slowly stretches the muscle and connective tissue associated with that joint. For instance, when you bend over to reach for your toes and then hold the position, you will be able to feel the stretching that occurs in muscles near your hip and lower back.

Dynamic Stretching
This type of stretching includes movement in a controlled manner. Typically, the movement starts gently, then slowly increases in reach or speed. For instance, you may begin by doing some slow, gentle “arm circles” (by holding your arms out horizontally, them making circles in the air), then gradually increase the width of the circles and the speed of your circling motion.

Such types of dynamic stretching need to be done with care, as overly energetic or sudden movements may lead to pain or injury.

Breaking Down Common Myths About Stretching
There are three common myths associated with stretching.

Myth 1:  Stretching helps you warm-up before an activity.

Reality: In fact, the opposite is true; you need to be warmed-up before you stretch.  The muscles and connective tissue surrounding your joints need to be warm before stretching. Warm-up your muscles by doing a short 5-10 minute aerobic session. This elevates your heart rate, warms up your body and makes you begin to sweat.

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Myth 2: Stretching before being active can prevent injuries. 

Reality: This claim or myth is based on the theory that tight, unstretched muscles are more likely to be strained during an activity. However, researchers have found no clear evidence that proved this claim as true or not.  In fact, any given injury may be caused by one or more factors, such as the type of activity, your fitness level, or previous injuries. Stretching is just one small factor, among many.
   
Myth 3: Stretching before or after being active will prevent muscle soreness.

Reality: This claim is based on the belief that stretching can help increase circulation to muscles, which will help reduce or prevent muscle soreness. In fact, researchers have not found much evidence to support this.  For instance, whether you stretch before or after a vigorous exercise session, you may still experience muscle soreness (or delayed onset muscle soreness) following the session. So far, our understanding of how stretching may help to manage or eliminate muscle soreness is not well understood.

Benefits of Stretching and Improved Flexibility
To reach your goal of improving your flexibility, be sure to add more stretching into your physical activity routines.

The benefits of doing more stretching include:

• improved range of motion;
• relief from muscle tension or tightness; and
• psychological or emotional benefits.

1. Improved Range of Motion
Having a good range of motion in all of your joints is important in almost every aspect of daily living. Each day, you regularly reach for things, frequently bend one way or another, and make all kinds of complicated bodily movements.

If you do not have good flexibility, then many of these typical movements can become difficult or impossible, and possibly painful.

Even if you are active and don’t feel pain in your joints, having an improved range of motion can help. With regular stretching, you may find that you will be better able to perform your current physical activities.

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2. Relief from Muscle Tension
For many people, stretching helps to relieve tense and tight muscles. If your muscles are too tight, it can affect how you sit or stand. This can lead to poor posture.

This is just one example of why stretching is often recommended at work. Given that many of today’s workplaces involve large amounts of sedentary behaviour, it makes sense to do some stretching to relieve the muscle tension in many parts of our bodies.

3. Psychological or Emotional Benefits
Stretching is a great opportunity to connect to our body and take time out for ourselves.  This is one reason why stretching, fitness and other classes, such as Yoga, are becoming increasingly popular.

For instance, a Yoga class will typically incorporate stretching, and will generally offer an opportunity for participants to experience a mind, body and spiritual connection. Stretching also provides an opportunity for relaxation, allowing us to “de-stress” and unwind.

Stretch and Flex into Your Future!
Now that you know more about the basics of flexibility and the benefits of stretching, aim to add more stretching into your physical activities and make improved flexibility one of your short- and long-term fitness objectives.

If you are not sure what kinds of exercises or stretching to add to your routines, consult a fitness expert. Good luck and good stretching!

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Learn More
Stretching at Your Desk (video)
Take a break from work to stretch! Check out this video and others from the Alberta Centre for Active Living.

A Guide to 10 Basic Stretches (slide show)
From the Mayo Clinic; follow this slide show to learn how to stretch your major muscle groups.

Keys to Exercise – Flexibility (video)
One in a series from the American College of Sports Medicine.