A flexible body causes an ambiguous attitude of specialists. There are heated debates about whether stretching is a necessary element of training, whether it reduces muscle pain during and after fitness activities, etc. But there are undeniable benefits, health benefits that the human body, joints acquire, thanks to stretching exercises. .

Achievements in professional sports and amateur fitness

Achievements in professional sports and amateur fitness

Good stretching allows professional athletes, fitness enthusiasts, and even those who lead a «semi-plant» lifestyle, doing mental work, to easily adapt to changes in environmental conditions, maintain muscle tone and cognitive functions. A flexible body helps not only to control motor abilities, but also to adequately respond to any stress.

Good flexibility means a greater range of motion in the joints, which helps a person to use the full potential of the muscles. In terms of athletic or fitness performance, a wide range of motion is of great value to those who practice gymnastics, golf, hockey, rowing, tennis, Pilates, etc. By expanding their range of motion, a person gains the ability to optimally use muscle strength, gravity and internal energy reserves, which gives a chance to excel in any sport or fitness.

Development of functional motor abilities of the body

Being flexible, a person can easily perform the movements necessary in everyday life:

  • bend down to pick up a bag, tie shoelaces, pick up a child;
  • stretch to the side, for a phone or a book;
  • raise your arms and reach up with your whole body to hang clothes or remove curtains, wipe dust on the closet;
  • perform side twists and simultaneous sips with your hands, “wielding” with a vacuum cleaner brush, broom, mop, etc.

If the body is not properly prepared, does not have flexibility, all of these and any other types of normal activities can potentially lead to injuries to the back, upper and lower extremities, neck, especially if the movements are made quickly enough, with additional load.

Prevention of joint and muscle injuries, systemic diseases

Prevention of joint and muscle injuries, systemic diseases

Maintaining a good stretch, taking care that the body remains flexible and supple, a person prepares the joints, muscles and ligaments for rapid, unexpected movements, excessive loads, including during fitness. The risk of sprains, dislocations, fractures and other injuries of the musculoskeletal system is reduced.

Through regular stretching exercises, it is possible to increase blood flow to the muscles and improve overall circulation, which helps protect the body from dangerous systemic diseases such as diabetes, cardiopathology, etc.

In 2009, the American Journal of Physiology published the results of a curious study by Japanese scientists from the National Institute of Health and Nutrition. They analyzed data from 526 adults from three age groups: 20 to 39 years old (young), 40 to 59 years (middle age), and 60 to 83 years (old age). And they came to the conclusion that the flexibility of the body of middle-aged and elderly people is associated with better condition of the arteries, good stretching helps to reduce the risk of cardiovascular disease and premature death.

Formation of good posture

Poor flexibility is to blame for putting extra stress on muscles and joints where they shouldn’t be. And it can often lead to posture disorders. Regular stretching exercises, increased flexibility help correct posture deficiencies. This is due to the balancing of the tension of the muscle fibers.

Muscle contraction in one part of the body can lead to overstrain, due to the lack of ability to stretch others and, as a result, inevitable excessive stress on the joints. Changing the ability to stretch, improving flexibility allows you to get rid of unwanted loads.

All the muscles and joints of the body are interconnected and work together to provide movement. For example, developing flexibility in the major ligaments and muscles of the lower body (hamstrings, quadriceps femoris, quadriceps femoris, etc.) helps reduce stress on the lower back and reduces chronic back pain.

Health monitoring

Health monitoring

Being engaged in any work, a person often performs various movements in automatic mode, completely synchronizing the mind and body. A good stretch allows you not to think during movements, trusting your own motor abilities.

If the body is flexible, it is easier to understand what is happening to it, if there are violations, signs of disease. We can talk about pathology, if something interferes with the performance of habitual movements, reduces their amplitude, unpleasant accompanying symptoms appear, such as:

  • pain;
  • edema;
  • redness, etc.

When they appear, you should not perform movements through “I can’t”, ignoring pain and other unpleasant sensations. Overexertion can increase the risk of sprains, dislocations, etc. You need to listen to your own body, move carefully and slowly, breathe correctly.

For example, back pain after fitness can speak not only about muscle fatigue, muscle strain, but also about kidney pathologies, osteochondrosis, etc. A trained person with good flexibility is not only less likely to get a sprain or back injury, but and can distinguish muscle pain from renal colic, etc.


  • We recommend that you set aside at least 3 minutes at the beginning and at the end of a fitness workout for stretching exercises.
  • Hold the maximum stretch position for at least 30 seconds during each exercise.
  • Only regular stretching exercises will increase the flexibility of the body, improve health.
  • If stiffness, pain and other unpleasant symptoms are observed when performing normal movements that were not previously difficult, we recommend that you consult a doctor who will conduct an additional examination and prescribe adequate treatment if necessary.


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