Exercises to increase flexibility

Edited by Dr. Antonino Bianco

Flexibility is the ability that a subject has to make movements of great amplitude at the limits of the joint possibilities and depends on muscle tendon elasticity as well as on joint mobility. Stretching (in my opinion) maintains and improves flexibility, joint mobility and elasticity, giving us a pleasant feeling of renewed vitality. Coming from the American aerobic culture, stretching arrived in Europe and the country in the early 80s, following the typical path of fashions. The etymology of the word derives from the English "To Stretch" which in the country means elongation; it consists precisely in muscle lengthening through the execution of simple or complex stretching exercises, in order to keep the body in a good state of shape. For several decades it has been part of all training programs, both for power sports and for endurance sports, before, during and after performance. In recent times, however, much scientific evidence has contradicted international teaching on issues concerning some branches of "dynamic and ballistic" stretching. Several articles published in an authoritative scientific journal or the CONI sports school, highlight some researches from the best European universities. Studies refer to the disciplines of strength and power; There are no negative findings at the moment on endurance disciplines, fitness and on disciplines that require a considerable joint excursion (dance, martial arts, gymnastics). These researches highlighted the decrease in vertical high jump after performing warm-up exercises with stretches. Some authors explain the negative effect of stretching on power performance (when performed before warming up), giving a name to this phenomenon or "creeping"; in practice, during a broad and prolonged stretching exercise, the muscle stretches and this arranges the muscle fibers in alignment, while they usually have an oblique orientation, this would explain the gain in stretching, which however is accompanied by a lower capacity to store energy elastic.

Returning to flexibility (also known as: range of motion and extensibility) it must be said that it can be conditioned by the anatomical / functional characteristics of the individual (degree of extensibility of ligaments, tendons and muscles), by the temperature of the environment and by the condition of warming of the organism.

For those who love sports, flexibility is a determining factor that helps to successfully overcome the most demanding challenges. For all those who lead an active life it helps to move easily and avoid possible injuries. Think about what you expect from your body every day in terms of mobility. Whether you work in the office or lead a more active life, having good flexibility is important. Anyone who has worked in the office for years, constantly assuming incorrect postures, will probably suffer from stiffness in the back and legs. The "desk posture" in fact causes the shortening of the hip flexors and the lengthening of the dorsal muscles following the continuous forward projection of the rachis.

When to practice stretching?

10 minutes of daily stretching is all it takes to maintain good flexibility and prevent future problems. Stretching, in my opinion, should be practiced at the end of a training session. A slow and progressive warm-up (20-25 minutes), which gradually anticipates the movements foreseen by the stretching session, is essential to prepare the body for the specific activity.

 

10 minutes of static stretching