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Flexibility Training Benefits

Flexibility Training Benefits

Flexibility training is a good way of keeping yourself fit and healthy. This article speaks holistically about numerous benefits that a flexibility workout offers your body.
Suvamita Ghosh
Flexibility training refers to stretching exercises, which increase the elasticity of the muscles. These exercises can be done by people of any age. Ideally, these exercises should be performed thrice a week, while repeating each exercise three to five times. This training benefits you by helping to maintain an overall fitness of the body and increasing the oxygen supply to your muscles. These workouts are adopted by athletes in order to slowly prepare the body for rigorous physical activities and reduce the risk of injury while performing.

Types of Stretching Exercises

It is always better to warm up your muscles before starting these exercises. It helps the muscles to be in a contracted position for five to ten minutes. There are different types of flexibility workouts. They are as follows.

Dynamic Stretching - It involves dynamic movements of the body parts, gradually increasing the speed of the movements.

Static Stretching - Static stretching involves creating tension in the body by holding a particular posture for some time. This boosts muscle elasticity.

Ballistic Stretching - Ballistic stretching comprises basic aerobic bouncing repeated in sets of twenty to fifty. It is important to consult a physician before getting into ballistic stretching.

Proprioceptive Neuromuscular Facilitation (PNF) - This procedure is a combination of isometrics and passive stretching. Passive stretching, a type of static stretching requires an external force, which acts upon the limbs, so that they can move to a greater extent. Isometric exercises involve static contraction of muscles without visible movements in the joints.


It increases the range of motion of the joints. The two extreme degrees of flexion and extension that can be attained by any joint, in a given direction can be defined as range of motion (ROM). Some muscles in our body are overused due to heavy workouts or bad posture. It helps in balancing out this discrimination in the use of muscles. Stretching exercises help the muscles to become more flexible.

Stretching activities help re-align displaced muscles. The natural alignment of soft tissue structures may get disturbed due to factors such as bad back postures or various other factors, specifically in women. Flexibility enhancing exercises aid in realigning these soft muscle tissues and help regain proper posture.

Flexibility exercises increase the temperature of tissues and enhance proper circulation of blood in the surrounding tissues of joints. Synovial fluid, present in the joint tissues is generated during stretching, which thereby helps in the transport of nutrients to tissues of the joints.

Stretching maintains the neuromuscular coordination among muscles, which heavily depend on nerve impulse velocity. Nerve impulse velocity can be defined as, the time taken by an impulse to travel to the brain and come back. Increased nerve impulse velocity signifies improved coordination of the muscles. Due to increased coordination in the muscles, their elasticity improves. As a result, risk of muscle degeneration reduces, while enhancing muscle performance.

Stretching relaxes the muscles from constant contraction. Stressed muscles require more energy in order to regain relaxed state. Muscles attached to the pelvis such as quadriceps and hip-flexors need flexibility, so that they can reduce muscle soreness from lower back. Muscle relaxation helps in decreasing the accumulated toxins from muscles while reducing muscle soreness. Stretching helps in relieving back pain.

Flexibility training also benefits the teens. During puberty, there is a chance of weakening and tightening of tendons and muscle tissues. These exercises help to loosen the muscles. So, it is better if you start doing these exercises on a regular basis to keep your body supple and healthy.

Stretching prevents deformities of bones and keeps your joints tensile. However, do not perform these stretches without professional guidance, if you have severe pain in your joints and muscles. If you want to increase the number of repetition sets of these flexibility exercises, then it is always better to seek help from a fitness expert.