Importance of Flexibility
Flexibility is the most important part of a training program. However, it is often the most overlooked aspect of training. Flexibility is defined as the ability to move muscles and joints through their full range of motion. Lack of flexibility is the root of most overuse injuries. When a muscle is tight, it limits the muscles ability to contract properly, causing inefficient movements.
Muscles that are tight are more likely to become injured and cause the opposing muscle to contract improperly. If only more focus were placed on stretching and performing proper warm-ups, many problems/injuries (to include the need for certain medications) would dramatically decrease.
To increase flexibility, it is important that stretching is done slowly with gradual increases in the range of motion. The stretch should be held from 10-30 seconds, and should not cause pain. If you feel even the slightest bit of pain, reduce the range of motion until you reach a more comfortable level. Remember, more is not better so be patient and gradually progress. Stretching exercises should be performed at least 3 x per week. It is safer to stretch muscles that are already warm. Stretching is best performed after the aerobic phase or between sets of resistance exercises.
Flexibility and stability are the foundation of exercise. Without these, the body’s movement becomes limited, results are more difficult to achieve, and risk of injury increases.
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AnonGood post! I'm currently dealing with going to chiropractor once a week to get my right SI joint put back in place. He tells me that it continues to go out because my hamstrings are so tight it keeps pushing it out of place. As gay as it may sound I'm trying to do more yoga. Plus the more you stretch the more I believe you can grow. Arnold spent an hour a day on just stretching. I just seen a picture of Ronnie Coleman doing a fucking split!
Anonyoga doesn't sound gay to me at all. that's a great tool for improving flexibility and there's usually a lot of women in those classes. lol.
to add to the topic of the thread and your situation:
Of particular concern should be flexibility in the posterior thigh (hams and glutes) and the lower back. A lack of flexibility in these areas increases the risk of chronic lower back pain.
muscles are designed so that they allow movement of bones across joints. this is accomplished thru the shortening action provided by the contractions. most muscles have two points on them: point of origin and point of insertion. these points are always on different bones that are connected by a joint. when the muscle contracts, the joint moves to allow the two points and the attached bones to come closer together.
when flexibility is lacking, the muscles will remain in a somewhat tensed state, which increases the stress of secondary muscles near the origin or insertion points. the hamstrings are actually a series of muscles, each with their individual origin and insertion points. three of the muscles making up the hamstrings (Biceps Femoris, Semitendinosus, & Semimembranosus) all originate on the Ishium, which is part of the pelvic girdle. The gluteus maimus has the following origin and insertion points:
Origin
Ilium Crest (Posterior)
Sacrum (Posterior)
Fascia of the Lumbar Area
Insertion
Femur
Gluteal Line
Tibia
This translates to each origin point also provides an insertion point for other muscles not mentioned here, like the muscles making up the lumbar region. If flexibility is lacking in the hams and/or glutes, unneccessary stress will be placed on the secondary muscles that are inserted on these bones, which will cause these muscles to tense up as well and become weak. because the muscles of say the lumbar region are not very strong as it is, it is important to incorporate a holistic flexibility program to safeguard them from injuries.
AnonI get the back pain. I thought I was having back pumps from the var I was taking but since I've been off the var I still get the pain. I have to bend over and pick up heavy objects all night at work for 12 hours so by the time morning comes around I'm in so much pain. It's hard to get in the habit of stretching but I notice myself doing it more and more. Thanks for the info Bro! You're a walking and breathing library!
Give them a vote if you find it helpful.PermalinkAnonYou're welcome brother. Hope it's useful.
Bro there's absolutely nothing gay at all with doing yoga! In my opinion it's essential for body building.
I go to a Pilates class once a week for the same purpose. I am the only male in the class and MY GOD do I love it! I'm surrounded by sexy flexible women bending over right in front of my face, shit what's not to love, and if that makes me gay then so be it LOL.
AnonYea I guess it's gay if you only try to suck your own dick. Haha! I have this book that I'm starting to read called " Stretching Anatomy" (Delavier's). It actually goes through all the different types of stretching such as ballistic stretching and static stretching and so on. It contains over 130 different stretches all with diagrams and breakdowns. Seems to be a pretty good read so far.
Bro, once again a very useful post from you! You have a library of knowledge to offer!
Anonthanks brotha. i was reading thru the forums yesterday and came across a few posts about cycles being halted due to injuries, so i thought i'd post something along those lines. hoping that my forums can eventually serve as a sort of guide for training and nutrition fundamentals.
Give them a vote if you find it helpful.Permalink