Flexibility | Sports medicine | UC Davis Health (2024)

Insufficient flexibility negatively affects the body in 3 important ways:

1. Joints require movement through a full range of motion to maintain the health of the cartilage and other structures within the joint, with increased blood flow and nutrients to joint structures with increased amounts of synovial joint fluid (oil in the crankcase). This effect can be especially noticeable in weight-bearing joints such as the hips and knees.
2. Muscles that are inflexible tire more quickly, causing opposing muscle groups to work harder. Muscle fatigue can lead to muscle damage and the inability of the muscles to protect the joints from more serious damage. For example, the hamstrings play a role in stabilizing the knee and preventing ACL tears.
3. Decreased flexibility can also lead to abnormal stress on structures and tissues distant from the original site of inflexibility. An example of this is that tendonitis in the knee can be related to a calf strain.

Additional benefits of a regular stretching routine:

The range of motion of a joint is often measured with devices such as a goniometer or inclinometer. These devices allow range of motion to be measured in degrees and then compared to accepted normal values. Flexibility can also be measured with function tests. These tests allow the joint's range of motion to be measured within the context of normal movement patterns. Using movement testing, areas of inflexibility can be identified and addressed.

• Increased neuromuscular coordination
• Return of the muscles to their natural resting state
• Change of blood collection, recirculation

Typical areas to be assessed include the hamstrings, lower back, iliotibial band (IT band), and hip. To realize the benefits of stretching, a regular stretching routine should be incorporated into your regular exercise program. It's also important to remember that achieving flexibility takes time and dedication. It may take several weeks of consistent, daily stretching to notice improvement. Stretch after each training session with stretches that target the largest joints in your body. It can also be very helpful to stretch for a consistent amount of time (20+ minutes), not just after each training session several times a week. Once these are done, move on to the exercises that will more specifically address the areas of inflexibility. There are any number of stretches that can be performed to treat all joints of the body, but there are specific guidelines that should be followed for all stretches:

• Hold the stretch position for 30 seconds to start, but 1-2 minutes is ideal. Expansion must be completed statically. Static stretching requires gradual stretching through a muscle's full range of motion until you feel resistance or mild discomfort. Release the piece gradually
• Repeat frequency:Daily

A stretching routine should cover all the major muscle groups of the body, as well as any specific muscle groups used in a sport or activity. Movement of other parts of the body, apart from the muscle group being stretched, should be kept to a minimum. Maintain a regular breathing pattern while stretching. Stretching won't prevent delayed onset muscle soreness – the kind that usually happens the next day out of habit. The debate over when to perform a stretch is controversial. It is generally agreed that stretching at the end of a training session will benefit you greatly. However, stretching before an exercise session is generally not recommended unless preceded by a 5-minute cardiovascular warm-up. Warming up before stretching increases blood flow and temperature in muscles, ligaments and tendons, improving the elasticity and optimal function of muscles and connective tissue. Stretching when the muscles are cold can lead to tension or pulling. Start each stretch slowly and gently. Stretch until it is tight and then continue straight. You should feel a pulling or tightness, but no pain. Stay relaxed and don't jump.

Stretching is usually thought of as a way to loosen muscles, but it is also effective at increasing the mobility of soft tissues that limit flexibility. Stretching cannot prevent delayed-onset muscle soreness, the kind that usually occurs the day after unusually strenuous exercise.

8 Benefits of a Regular Stretching Routine:

1. Improved performance
2. Reduced risk of injury
3. Increased blood flow and nutrients to joint structures
4. Increased amount of synovial joint fluid (oil in the crankcase)
5. Increased neuromuscular coordination
6. Reduced muscle tension and increased joint mobility
7. Return of the muscles to their natural resting state
8. Change of blood collection, recirculation