Flexibility is the ability of a joint to move unrestricted through a range of movement (ROM). It is typically associated with gymnasts, ballerinas, or yogis. However, it is an important factor for all sports and for just general well-being. Stretching is an activity that increases flexibility. Thus, stretching is an important activity for everyone, whether athlete or not.
Stretching improves flexibility and lessens pressure on joints and muscles. It also maintains ROM as you gain muscle mass from exercise. Athletic performance and even everyday activities may be more easily done with a greater ROM.
Stretching also prevents injuries. It does so mainly in three ways. First, as flexibility involves the soft tissues around a joint (ie. muscles, ligaments, tendons, joint capsules, skin), a wider ROM means that less exercises will tear these muscles. Second, tense back muscles may cause poor posture. Stretching may help relieve this tension. Third, lack of ROM in joints may decrease blood supply and nutrients. This may cause pain in weight bearing joint such as the knees and hips, especially as we age.
Critics will cite some studies showing stretching is not beneficial to athletic performance. In fact, it may even decrease muscle performance (ROM, strength, power, endurance, etc).
However, this is why stretching is recommended post-exercise instead of immediately before. This is because proper stretching helps heal muscles more quickly after exercise. According to a study by Hotta et. al (2018) regularly stretching increases circulation. Increased circulation will help facilitate muscle recovery.
Conclusion
Stretching is important for everyone. It prevents injuries from sports and from everyday life (tense back, painful knees and hips), and eases general movement. It is most effective when done post-workout, as it also improves athletic performance when done regularly over time.
References
- https://www.health.harvard.edu/staying-healthy/benefits-of-flexibility-exercises
- https://www.pumpfitclub.com/stretching/does-flexibility-reduce-injury-risk
- https://www.healthline.com/health/fitness-exercise/stretching-after-workout#benefits
- https://health.ucdavis.edu/sportsmedicine/resources/flexibility_descriprion.html
- Hotta, K., Behnke, B. J., Arjmandi, B., Ghosh, P., Chen, B., Brooks, R., Maraj, J. J., Elam, M. L., Maher, P., Kurien, D., Churchill, A., Sepulveda, J. L., Kabolowsky, M. B., Christou, D. D., & Muller-Delp, J. M. (2018). Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle. The Journal of physiology, 596(10), 1903–1917. https://doi.org/10.1113/JP275459
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