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In the fitness world, misconceptions run rampant in regards to flexibility and stretching. The majority athletes may have a universal understanding of stretching and flexibility training owing to their coach's or trainer's instruction before or after practices or games for an exacting sport. Fewer gym-goers have as much, if any, the revelation to flexibility training. Frequent misconceptions include differing opinions about whether or not to stretch before, throughout, or after a workout. Nearly all people who work out will fail to ever stretch a single muscle. Some who do stretch may be overstretching or simply stretching totally wrong.
There are two major focuses all athlete or individual working out should keep in mind:
1. Flexibility is essential in every fitness routine.
2. Do not stretch cold muscles.
Consequently, how can you engage in good flexibility training? Begin by defining flexibility. Flexibility is the aptitude to move joints through their normal ranges of motion. The key word in that definition is "normal". It is possible to over-stretch. Without going too deep into the composition of flexibility exercise, it can support to briefly describe the ethics of tissue elasticity, tissue disco elasticity, and tissue plasticity.
Tissue elasticity refers to the ability of a muscle to return to its original form after an outside force is removed. Our body is highly intricate, and this ability of our tissues is essential in preparation for activity. When our muscles are stretched to the point of their elastic limit, also referred to as the "yield point", they are able to improve their extensibility. This is how regular stretching increases flexibility. Over-stretching, or taking a muscle tissue past its yield point, is called permanent set, permanent deformation, and more well-known as a strain. A simple way to avoid this would be to stretch to the point or just before the point, of pain.
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Tissue plasticity is the result of a muscle tissue deforming when loaded past a yield point. Continually doing this causes recurring micro trauma to the muscle. Your tissue will be less competent in their movements, less stable, and your range of motion will be decreased.
Tissue viscosity is what allows a muscle to resist the load. Tissue visco elasticity is a combination of both elasticity and plasticity, in regards to their behavior. For example, if you stretched a muscle with a low load or simple pressure, it is going to react with an elastic behavior. On the other hand, if you subject the same muscle to intense pressure or a higher load, a plastic response will occur. The principle of visco elasticity reacts to temperature. For this reason, it is vital to warm up the body's fluids and muscle tissues before stretching. This reduces viscosity and allows for proper flexibility and extensibility. If you are going to work the legs muscles, ride a bike for 5-10 minutes and then stretch.
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