Lengthening / flexibility

Babies and children are extremely flexible, but become less flexible as they age. Those who are less active lose flexibility fastest because the body begins to breakdown those tissues which are not needed. Our bodies literally adapt to the demands placed on them. Aging causes further loss through depleted muscle mass and hydration. Decreased flexibility leads to increased injury risk due to strains placed on the tissues as they are forced to move through too great a range (hamstring tear when kicking), or become brittle and break under a load they cannot handle (Achilles tear when planting during running). Tightness can cause you to become unable to kick a soccer ball effectively in a game, lean into a turn when skiing or simply become unable to complete personal hygiene from loss of trunk and shoulder mobility. Some loss of range can be regained, however its best to prevent the loss through routine stretching, in order to decrease injury risk and functional losses.

There are 2 types of stretching:

Static stretching is completed by getting into desired stretch position and holding for a period of time. Standard protocol is hold for 15-30 seconds, repeat 5 times. Static stretching can help you to regain some lost range of motion, however it is a slow process, but worth the time and perseverance if you can withstand the discomfort and tedium.

Dynamic stretching happens by moving your body through the range of motion you presently have in preparation for a sport/functional maneuver. Dynamic stretching will not help you regain lost range of motion but will help you keep your current range of motion

It is important to have a qualified Strength and Conditioning Specialist or Physical Therapist assess your mobility to see if it is appropriate for the demands placed on the tissues. A Sports Coach can assess your mobility and recommend stretches if your tissue tightness may be putting you at risk for injury due to improper technique. A Physical Therapist can also assess tight tissues, but additionally can assess joint mobility and prescribe correct joint mobilization techniques if joint tightness is causing compromised mechanics.

If you are new to a sport or activity or simply want to become more flexible to complete daily tasks more easily, seek out a well qualified Strength and Conditioning Specialist/Physical Therapist to help you progress and avoid injury.