Element 4: Flexibility

The fourth element of fitness, yet the last related to actual, specific workouts, is flexibility. The importance of flexibility cannot be understated. Flexibility training (a.k.a. stretching) should be incorporated into every workout, but it’s often the most neglected.

When to Stretch

A lot of avid gym-goers will tell you to stretch before any workout. What they may forget to mention is that there are two types of stretching when it comes to pre- and post-workout: Static and Dynamic. Static stretching is stationary: reaching down to touch your toes, or reaching your arm across your body and holding it there. Dynamic stretching is stretching while moving: jumping jacks, arm circles, side-to-side butt kicks. Static stretching before a workout is never a good idea. You never want to stretch cold (that is, you want to warm up your body before you ever do any sort of stretching. Even a five-minute walk should do the trick). So the rule of thumb is dynamic stretching before a workout and static stretching after.

Stretching cold muscles is actually an injury risk. Make sure you warm up before any workout. A warm up prepares your nervous system and your muscles for the upcoming workout, and increases the delivery of blood flow and oxygen to the muscles you’re about to work. It’s essential to warm up before every workout. Here is a good list of dynamic stretches you can do before your workout. And here's an even better video of a light five-minute warm up.

Don’t stretch during training. It may be an impulse to stretch the chest after a set of dumbbell chest presses, but it is actually detrimental to muscle growth to do that. Instead, stretch the antagonistic (opposite) muscle. If you just did a set of abdominal exercises, stretch out the lower back. If you just did some bicep curls, stretch out your triceps. This will increase muscle hypertrophy.

Benefits of Stretching

The most important benefit of stretching is injury prevention. After a workout, your muscles are tight and are more prone to injury. Stretching them helps elongate the muscles, which in the long run improves the range of motion in your joints. The short and tight, unstretched muscles may not be able to support the joints, leading to injury. A stretched muscle is longer and leaner and more supportive of your joints.

Flexible muscles actually improve your daily life. After you dropped your phone, was it hard to bend down and pick it up? Maybe your hamstrings are too tight and you need to loosen them up.

The correct stretches also help with posture, stress relief, and improved coordination. Make sure you’re doing the stretches that work best for your body, and never overextend yourself. There definitely is such thing as overstretching.

To sum up, stretching is really good for you. But as with every workout, ensure you’re doing it correctly and that you’re not overdoing it. Don’t stretch before you warm up your muscles; stretching cold is worse than not stretching at all. Always stretch after a workout to elongate your muscles, improve their function, and compliment your resistance or cardio workout. Stretching is often overlooked, but it’s just as important as the workout itself.