Exercise and Fitness Forum

     While flexibility is perhaps the most frequently overlooked aspect of fitness, the benefits of flexibility training/stretching should not be ignored. Anyone can benefit from flexibility exercise and it is a form of exercise that can be done anywhere, at any time.

    The primary form of flexibility exercise that will be covered here is static stretching. This method of stretching is one you are probably most familiar with and involves the elongation/stretching of muscles until tight and holding that stretch for a given period of time while avoiding pain and discomfort.

What are the benefits of regular flexibility training?

The common benefits associated with flexibility training are as follows:

• Increased range of motion (ROM) for a single or series of joints

• Reduced soreness associated or induced by exercise

• Increases relaxation

• Reduces muscle tension

• Promote body awareness and coordination

• Risk of injury is decreased

Who is flexibility training for? 

     While there are limitations and precautions to performing flexibility exercises (will be discussed shortly), flexibility training is for everyone. Whether you are pre WLS, post WLS, in good shape or bad shape, you can achieve the aforementioned benefits by simply adding a few stretches to your daily life.

Precautions for flexibility/stretch training

Although stretching is an activity for everyone, there several issues to keep in mind and they are as follows: 

Keep in mind the following precautions when stretching:

• use caution if you are newly post WLS, paying close attention to incision sites

• while pregnant ligaments and connective tissues are softened; simply use caution when stretching during pregnancy

• individuals who are hypermobile or have excessive range of motion, should not stretch into extreme ranges of motion

• if mild soreness resulting from stretching persists longer than 24 hours, the force used and/or applied was too great

• use caution when stretching tissues and joints which have been immobilized

• allow 8-12 weeks after the healing of a fracture to begin mild stretching

• men older than 80 years old, women older than 65 and/or anyone with known or suspected osteoporosis should use caution when stretching
  

Contraindications for flexibility/stretch training

Do not stretch an area if:

• bone blocks movement

• recently broken/fractured a bone that has not healed

• you are aware of an acute inflammatory condition or infection in or around the joint

• experience sharp pain when stretching

• experience uncontrollable muscle cramping when stretching

• as a result of excessive/overstretching, you a have a local hematoma

When should you stretch?

    There is not really one time of the day that you "must" perform flexibility training. You can stretch in the morning upon waking, at work in your chair, before exercise, after exercise or before going to bed. There are however circumstances, an environment of sorts, you can create to maximize the benefits of flexibility training.

    Performing a warm-up or light activity prior to stretching does several things to allow you to make the most of your flexibility training. Warming up elevates muscle temperature which in turn increases muscle pliability, it decreases muscle tension, increases blood flow through working muscles and decreases the viscosity of joint fluids. A typical warm-up is a low intensity activity that may consist of light walking, pedaling a recumbent bike, using an elliptical trainer, a slow jog or a number of other different activities. The duration of a warm-up is generally 5-10 minutes.

    Keep in mind you do not have to warm-up before stretching. Spontaneous stretching is acceptable and encouraged. For some of you walking may be an exhaustive activity, especially if you are pre-op or recently post op. That is ok, you can still benefit from flexibility training.

Proper Stretching Guidelines

    Use these guidelines when performing your flexibility training.

• stretch at least 3 times a week but preferably 5-7 times a week

• place yourself into proper position and posture in preparation for the stretch

• during the stretch pay close attention to your breathing, inhaling through the nose and exhaling through your mouth

• You may also close your eyes if this increases concentration and/or relaxation

• each stretch should be held for approximately 30 seconds and should be done 2-3 times

• as you stretch your muscles will relax allowing you to stretch further; continue to breath properly increasing your stretching range as you exhale

• avoid bouncing while stretching

• return to a start position slowly, gradually allowing muscles to return to their resting length

Click here to view an illustrated beginner/general flexibility training program.

References:

American College of Sports Medicine: ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription. 4th ed. Baltimore: Lippincott Williams & Wilkins. 2001

National Strength and Conditioning Association: Essentials of Strength Training and Conditioning. 2nd ed. Champaign: Human Kinetics. 2000 

Sport Stretch. 2nd ed. Champaign: Human Kinetics. 1998