Margaret Scherrer Fitness Strength training can in fact decrease your flexibility and create muscle adhesions which can lead to injury and that are why it's very important to implement a flexibility routine into your fitness schedule. Loosening the muscle adhesions by massage prior to static stretching is important and you can get this from a massage therapist or perform it yourself with a foam roller. There are a few different stretching techniques and it's important to learn and use them all.
Stretching Muscle and flexibility is improved by stretching. To be effective while stretching, force applied to the body must be held just beyond a feeling of pain and needs to be held for at least ten seconds.
Increasing the range of motion creates good posture and develops proficient performance in everyday activities increasing the length of life and overall health of the individual.
It also controls movement as the speed increases while stretching parts of the body. This form of stretching prepares the body for physical exertion and sports performance.
In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury.
Figure skater Caroline Zhang at Skate Canada Static - active stretching includes holding an extended position with just the strength of the muscles such as holding the leg in front, side or behind.
Static-active flexibility requires a great deal of strength, making it the hardest to develop. Ballistic[ edit ] Ballistic stretching is separate from all other forms of stretching.
It does not include stretching, but rather a bouncing motion. The actual performance of ballistic movements prevents lengthening of tissues. These movements should only be performed when the body is very warm; otherwise they can lead to injury.
Limits of Flexibility[ edit ] Each individual is born with a particular range of motion for each joint in their body. In the book Finding Balance by Gigi Berardi, the author mentions three limiting factors: Occupational demands, movement demands and training oversights.
Training oversights occurs when the body is overused. As previously mentioned, each part of the body has its own limitations and combined, the range of motion can be affected. The mental attitude of the performer during the state of motion can also affect their range.
External Factors of Flexibility[ edit ] Externally, anything from the weather outside to the age of the performer can affect flexibility. General tissues and collagen change with age influencing the individual. Even basic things such as clothing and equipment can affect a performance.
Any sudden movements or going too fast can cause a muscle to tighten. This leads to extreme pain and the performer should let the muscle relax by resting. Risk of Injury[ edit ] Some people get injuries while doing yoga and aerobics[ citation needed ] so one needs to be careful while doing it.
If a bone, muscle or any other part is stretched more than its capacity it may lead to dislocation, muscle pulls, etc.Could strength training decrease flexibility--yes. Does strength training have to decrease flexibility--absolutely not.
Strength training may have a tendency to cause the muscles to feel tighter that is why it is very important to have a proper stretching and flexibility routine incorporated in your strength training.
Muscle Growth: Increase Flexibility. A foam roller is the key to boosting muscle size, strength, and flexibility. The secret to greater strength and size is flexibility. Active flexibility is harder to develop than passive flexibility (which is what most people think of as "flexibility"); not only does active flexibility require passive flexibility in order to assume an initial extended position, it also requires muscle strength to be able to hold and maintain that position.
Flexibility is enhanced by muscle strength and endurance, making these relevant concerns to a training program.
Flexibility refers to the range of movement that your body performs. Having muscles that are flexible helps prevent injuries and soreness after physical exertion.
Flexibility exercises stretch your muscles and can help your body stay flexible. These exercises may not improve your endurance or strength, but being flexible gives you more freedom of movement for other exercise as well as for your everyday activities.
Promoting blood circulation to muscle tissue can help to improve flexibility. The main way to do this is to increase capillary density in the muscle tissue. Promotign blood flow can help to make the muscle tissue more 'pliable', and thus flexible.