Exercises to increase flexibility

By Dr. Antonino Bianco

Flexibility is the ability that a subject has to perform large movements at the limits of joint possibilities and depends on the tendon muscle elasticity as well as on joint mobility. Stretching (in my opinion) maintains and improves flexibility, joint mobility and elasticity, giving us a pleasant feeling of renewed vitality. Coming from the culture of American aerobics, stretching took place in Europe and in Italy in the early 1980s, following the typical course of fashion. The etymology of the word comes from the English "To Stretch" which in Italian means lengthening; it consists precisely in muscle stretching through the execution of simple or complex stretching exercises, in order to keep the body in a good state of shape. For several decades it has become part of all training programs, both for power sports and endurance sports, before, during and after the performance. Recently, however, many scientific evidences are contradictory to international teaching on issues concerning some branches of "dynamic and ballistic" stretching. Several articles published in an authoritative scientific journal, the CONI sports school, highlight some research from the best European universities. Studies refer to the disciplines of strength and power; at the moment there are no negative findings on the disciplines of resistance, on fitness and on disciplines in which a considerable joint excursion is required (dance, martial arts, gymnastics). This research has shown the decrease in vertical high jump after performing warm-up exercises with stretches . Some authors explain the negative effect of stretching on power performance (when performed before heating), giving a name to this phenomenon or "creeping"; in practice during a large and prolonged stretching exercise the muscle lengthens and this places the muscle fibers in alignment, while they usually have an oblique orientation, thus explaining the gain in elongation, which however is accompanied by a lower capacity to store energy elastic.

Returning to flexibility (also known as: articularity and extensibility) it must be said that it can be conditioned by the anatomical / functional characteristics of the individual (degree of extensibility of ligaments, tendons and muscles), by the temperature of the environment and by the condition of body heating.

For those who love sports, flexibility is a determining factor that helps to successfully overcome the most demanding challenges. For all those who lead an active life it helps to move easily and avoid possible injuries. Think about what you expect from your body in terms of mobility every day. Whether you work in the office or lead a more active life, having good flexibility is important. Those who have been working in the office for years, continually assuming incorrect postures, will probably suffer from stiffness in their back and legs. In fact, the "desk posture" causes the hip flexors to shorten and the dorsal musculature to stretch as a result of the continuous forward projection of the spine.

When to practice stretching?

10 minutes of daily stretching are enough to maintain good flexibility and prevent future problems. Stretching, in my opinion, should be practiced at the end of a training session. A slow and progressive heating (20-25 minutes), which gradually anticipates the movements required by the stretching session, is essential to prepare the body for the specific activity.

10 minutes of static stretching

Rec 10 "