THE BENEFITS OF STRETCHING & MOBILITY
Are you looking to enhance your physical performance, reduce the risk of injuries, and improve your overall well-being? If so, it’s time to dive into the world of stretching and mobility. While often used interchangeably, these two terms have distinct meanings and unique benefits. In this article, we will explore the differences between them, understand their individual advantages, and learn how to incorporate them into your training routine effectively.
STRETCHING: A GATEWAY TO FLEXIBILITY
When we talk about stretching, we refer to a training method aimed at improving flexibility, which is defined as “the ability to passively achieve extended ranges of motion”. You might be familiar with two primary stretching techniques: static and dynamic stretching. Static stretching involves holding a position for a prolonged period, while dynamic stretching involves moving through a full range of motion in a controlled manner.
STRETCH TOLERANCE
In both ways, stretching grants your body a temporary increase in range of motion by altering the viscoelastic propertiesof your muscles. However, over time, with consistent stretching, this extended range of motion becomes more permanent. Contrary to popular belief, it’s not because your muscles have physically lengthened. Instead, it occurs because you enhance the “stretch tolerance” of your muscles.
STRETCH REFLEX
Have you ever wondered why your body resists stretching beyond a certain point? That’s where the stretch reflex comes into play—a protective mechanism designed to prevent potential injury. Through regular stretching, the stretch reflex is delayed, allowing you to move into deeper ranges before it kicks in. As a result, your stretch tolerance increases, and your nervous system grants you access to an expanded range of motion.
BENEFITS OF STRETCHING
Achieving a reasonable amount of flexibility in our joints is crucial for smooth movement and functionality in various physical activities. Stretching is a valuable training method that helps us reach this goal. However, it’s essential to note that flexibility alone isn’t sufficient to decrease the risk of injury or enhance performance—this is where mobility steps in.
MOBILITY: ACTIVE MOVEMENT CAPACITY
Mobility, as a fitness attribute, can be defined as “the ability to actively achieve extended ranges of motion”. It goes beyond flexibility and incorporates strength to create your total movement capacity. Think of mobility as the combination of flexibility and strength working harmoniously to enable optimal movement.
BENEFITS OF MOBILITY
Mobility is not only desirable but also a prerequisite fitness attribute for other fitness components. By improving your mobility, you can experience several benefits, including greater movement capacity, joint health and longevity, improved performance and lower risk of injury. To enhance your mobility, you need to focus on improving both flexibility and strength. Fortunately, various training methods can help you achieve this goal effectively.
MAKE IT PART OF YOUR ROUTINE
It is recommended to perform stretching and mobility exercises 2-3 days a week. To make the most of your routine, consider adding 4-6 movements to your warm-up after some light aerobic activity. This approach not only increases the effectiveness and efficiency of your stretches but also capitalizes on the benefits of a warmed-up body. By incorporating stretching and mobility into your regular training routine, you can experience not only physical benefits, but also profit from greater mental flexibility.
At Women World you can get in touch with our personal trainers and coaches to learn more about stretching and mobility and create a tailored program according to your needs!
Christina Mathis is a copywriter and blog curator at Women World.