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Muscle versus Flexibility

By Brad Scott

Many people feel that building muscle will reduce their flexibility. This is not really the case. Although extremely bulky muscles may create a physical barrier to extreme movements, strong and developed muscles can be very flexible. I always like to use as a good example of muscle and flexibility, Mr. Jean-Claude Van Damme. Very muscular, very toned, very well developed and extremely flexible.

The key to maintaining or improving your flexibility is to stretch. I can remember my first week of martial arts training over 20 years ago. I thought the instructor was going to rip my arms and legs right off of my body. After the first month I was amazed at how much my flexibility had increased. And after 4 months I was doing splits and extreme kicks I didn't think would be possible. I practiced martial arts for about 5 years and then stopped to pursue other interest. After about 10 years I started practicing again. It was difficult at first, but by slow, repetitive stretching, I gained much of my flexibility back.

Flexibility is basically a Range of Motion (ROM). Depending on your daily habits, practices, training regime or sports, everyone needs a certain ROM. Martial artist strive for extreme ranges of motion to execute precise fighting movements and techniques. Football players require less ROM, but still a good deal to handle the twist and turns of running and tackling. A warehouseman must have enough ROM to effectively lift, push, pull, set boxes, and other equipment. Even a secretary must sit, stand, walk, and carry which also requires a certain range of motion.

To maintain or improve your range of motion, it is important to begin and practice a daily stretching routine. Whether in the morning, afternoon or at night, by being consistent you can have a healthy ROM.

Here are a few tips to use when stretching.

  1. Always warm-up before stretching to prevent injury. This can be accomplished by a warm/hot shower, brisk walk, jumping jacks, etc.
  2. Stretch slowly and do not overdo it. Be patient and methodical.
  3. Hold each stretch for 20-30 seconds.
  4. Stretch the entire body.
  5. Stretch everyday.

Static stretching as described previously should be not performed prior to strength training. Static stretching elongates the muscles fibers and sometimes causes small micro tears, which are not harmful but will cause a temporary reduction in strength. Dynamic stretching will be more effective prior to strength training. Dynamic stretching utilizes many of the same movements as static stretching, but is done is short gentle bursts instead of a constant hold. Examples of dynamic stretching include swinging your arms and rolling your shoulders.

By implementing a consistent stretching program you can reduce muscle soreness and help prevent injury not only while exercising, but in everyday life tasks. Many people have hurt themselves accomplishing physically non-challenging tasks simply because their muscles were tight and overstressed. As we age stretching becomes even more important helping us to maintain good posture and stay active. It only takes 5 minutes to stretch but its value is worth a lifetime.

Live for the Moment.....Exercise for Life

About the Author:

Brad Scott is Owner and President of Sport and Life Fitness in Melbourne Florida. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.