Stretching is an underrated aspect of training. Frequently performed as a perfunctory afterthought, its potential to enhance physical performance can be missed. Flexibility, combined with mobility, however, comprises one of the five elements of physical fitness. Stretching not only protects the body from injury and reduced range of movement, but also contributes fitness gains to gym goers, sports people, and creative movers alike.
Stretching has a positive effect on joints. It increases blood flow and maintains their range of motion. This has a positive impact on performance. Sprinters, for example, can boost the speed and power of their performance with a full range of flexion and extension at the hip joint. Additionally, stretching relieves strain on the joints by enabling better alignment of the bone structure. In turn, this reduces the risk of arthritis.
Blood flow to the muscles is also increased during stretching. Improved circulation raises oxygen levels, nutrient delivery, and the removal of waste products. These functions help keep muscles injury free and hold the pain of delayed onset muscles spasm (DOMS) at bay.
To be effective, stretching needs to be systematically incorporated into a fitness programme. All the major muscle groups of the upper and lower body and the trunk should be included. Recent research suggests muscles respond best when stretched regularly. One-minute stretches five times per week have beneficial results.
Aim for accuracy. Begin a stretch in the muscle being targeted. For example, if the hamstrings are being stretched, rather than randomly pushing the foot away from the hips, focus on specifically releasing the area between the sitting bone and the back of the knee.
Finally, at a time of year when the body may feel sluggish and wayward, stretching is a proven — but gentle — form of body conditioning. Ideal for easing back into fitness in January!