Shed U: Flexibility 101

Good morning, studious ones! Today in Shed U, we’re discussing flexibility.

To me, stretching is like self-control when drinking. It feels good when I practice it, but I don’t do it nearly enough. But I’m happy to report that these days, I’m putting in the time and effort to become more bendy. Here’s why you should too!

• There are two types of flexibility: static and dynamic. Static flexibility is just range of motion at a specific joint but doesn’t involve movement. Imagine a gymnast doing the splits. Dynamic flexibility involves motion, speed, strength, power, and coordination. Think a gymnast doing a split leap.
• Stretching the connective tissues—not the actual muscle fibers—enhances flexibility. Connective tissue is a bunch of collagen fibers that form our tendons and ligaments.
• Tissues can be stretched temporarily, like a spring, or permanently, like an old Stretch Armstrong doll. (Remember him? Eventually he just stayed stretched.) Connective tissue has both qualities, and the goal is to do stretches that will give you permanent results.
• To get those permanent results, you need to apply enough force enough time. When you do this, it stresses the tissue. (Awww, tissue is all stressed out! It’s like finals week!!) Then the tissue adapts and gets stronger. (Tissue takes a Xanax! Tissue learns to deal!)
• An increase in temperature –even a few degrees—makes it much easier to stretch. This is why you need to do a short warm-up before stretching, and why it feels so good at the end of a really sweaty workout.
• Slow, controlled stretching is the way to go. You want to feel a pull without pain for 15-30 seconds.
• Ballistic stretching—aka bouncing when stretching—is a bad idea. (I mean, even the name, “ballistic” implies BAD IDEA. It sounds like a Bruce Willis movie.) It can overload your tissues and cause injuries. In general, overstretching isn’t going to do you any favors. So while it might really seem important to you to be able to do a backbend like your JV cheerleading days, don’t kill yourself trying.
• Becoming more flexible will allow you to exercise better and more efficiently. A flexible joint takes less energy to move.
• There is a lot of debate over whether or not stretching decreases injury. I believe it does, ACE Fitness says it does, so I’m taking that road.
• Stretching gets more blood flow and nutrients to your joints. (Ha…seriously, how many time am I going to say “joints” today?)
• Stretching may decelerate the aging process. I mean, at the rate we’re going with anti-aging treatments, I’m sure girls are going to want Botox in their hips and ankles pretty soon anyway, so why not go for some preventative care?
• Stretching makes you more coordinated. So maybe you won’t get drunk and fall down!!
• Being flexible means better balance and posture. Bad posture is the bane of my existence, so I’m all for that.
• Stretching reduces stress. Take a deep breath and say, “Ahhhh!”
• Strong evidence indicates that flexibility in your hamstrings, hips, and muscles around your pelvis will decrease your risk of lower back pain. This. Is. Huge. You might not think so now, while you’re sitting in bed, clicking between this blog and “Casual Encounters” on Craigslist. But after a decade or so at your desk job, you’ll care.
• My textbook calls it, “Enhanced enjoyment; increased sense of well-being and personal gratification during exercise.” I call it, “Better sex; better personal gratification during sex.” Don’t believe me? OK, go ahead and shout, “Ow, ow, my back!” the next time you’re getting it on and then report back to me how much of a turn on it is.
• There is debate over how much you need to stretch, but daily is best, and before and after activity is a bare minimum.

Stretching can seem like a hassle, an unnecessary formality at the end of a workout. But it really feels so good and it’s good for you! You want to be able to swivel your hips now and for years to come. When Luda or Usher or whoever the hell it was says, “Bend over to the front and touch your toes!” it’s really great to know that you’ll actually be able to do it.

Tagged as: better sex, flexibility, stretching