It is also important to know, joint range of motion is improved acutely and chronically following flexibility exercises, flexibility training continues to be one of the most overlooked aspects of most people’s fitness programs. With a growing focus on functional training to adequately prepare the body to perform optimally, not only when completing exercises in the gym but also when engaging in activities in everyday life, it’s imperative that proper levels of joint mobility be established to ensure quality movement.
Until now, many studies have suggested that one of the effects of flexibility training is to reduce the risk of injury and minimize delayed onset of muscle pain, but all of its research, no matter how good the researchers, they would be wrong if we did not pay attention to the small details of this activity. In fact, there are some things we need to know about what we can do when it comes to the essential components of this comprehensive exercise routine
These are some things about what to do while doing flexibility exercises.
Roll It Out
Self-myofascial release to address tissue density is an effective way that should be incorporated into our exercise experience. Beginning your warm-up by using tools such as a foam roller or tennis ball to decrease trigger points or “knots” within the muscles by applying pressure to commonly tight areas of the body can help to relieve tension and increase blood flow. In turn, this helps to enhance mobility and improve overall movement quality. Interestingly, self-myofascial release can also be incorporated into the cool-down to offer even more flexibility-related benefits, as first focusing on tissue density will then help to then address tissue length through the completion of stretching exercise.
Make sure the mobility of the joints on the body is adequate. The body consists of joints that tend to support stability and mobility in the activity. To maximize our movement, the flexibility exercises should include dynamic heating to increase the range of motion of the area in the joints. This should include movements that mimic the five major motion patterns: bend and lift movements (squatting); movement of a single foot (lunging); encouraging; interesting; and twist or rotate motion. Heating should serve as a dress rehearsal for other stretch exercises in certain exercises, activities or sports, to raise core body temperature, overcome lack of movement, improve the risk of joint injuries in the gym and during daily life.
Mix up your approach
From proprioceptive neuromuscular facilitation (PNF), with a partner to static stretching in mind-body modalities like yoga, mixing up your approach to flexibility will not only offer improvement in range of motion around the joints, it will also keep this component of your workout routine exciting and ultimately more enjoyable.
Make it a priority
Studies have shown that while range of motion around a joint is improved immediately following flexibility exercises, chronic improvements are seen after three to four weeks of regularly stretching at least two to three times per week. For the greatest benefit, perform your flexibility stretches after your resistance-training workouts and stay committed in your approach to stretching regularly.