Stretchy Subjects

By: Bailey Cockerill

Flexibility refers to the range of movement in a joint, and length in muscles that cross the joints. Unfortunately, this is a component that can be neglected in training and some rehabilitative treatment, but if used effectively can be highly effective in preventing injury and maintaining general wellness. However, if taken to the other extreme of being too flexible, can have equally adverse effects on joint structures, as there needs to be a balance between flexibility and muscle strength to ensure that anatomical structures are correctly aligned allowing joints to work in the correct biomechanical manor to which they have been designed for, reducing excessive degeneration in the joints, that already occurs with age.

Factors affecting flexibility include, genetic/heredity predisposition, age, gender and level of physical activity. Obviously some of which can be changed, others we just have to live with!

So how can one improve their flexibility and joint health? Nutrition and exercise!!

We all know exercise is vitally important for cardiovascular and metabolic wellness to name a few, but specific types of exercises are important for flexibility, namely – Stretching. Types of stretching include; the most common form used, static stretching, where you hold a stretch in a specific range for a few seconds. Ballistic stretching that uses a sequence of dynamic movements used largely by athletes and PNF (proprioceptive neuromuscular facilitation) stretching used mainly by therapists as it’s something that is more effectively done with someone else as opposed to just by yourself.

Alternatively there are forms of exercise that have a focus on flexibility such as Yoga, Pilates and certain types of dance if you find the previously mentioned types of stretching too boring.

Some points to remember whilst stretching:

• Don’t hold your breath – this can cause other unnecessary complications
• It should feel “comfortably uncomfortable” as if there is no pull no structural changes can take place
• Stretch each structure in different lengths, ranges and positions to get the entire structure
• A stretch should be held for about 15 seconds and repeated 3 times
• Stretch REGULARLY to reap the benefits
• Persevere…changes will not happen overnight

Nutritional recommendations focus more on actual joint structure health as opposed to muscle fiber, but we have to remember that the body works as an entire entity and therefore needs to be addressed as such. The following supplements have been suggested by various resources, but for more dietary information, talk to your doctor, pharmacist or dietician. (Remember: Talk to the relevant health care practitioner before starting any supplementation regime so that it can suit your specific needs)

Glucosomine - facilitates the renewal of cartilage and helps keep cartilage lubricated to maintain its naturally slippery texture

Chondroitin - supports existing cartilage by promoting the quality of the synovial fluid — it attracts fluid to act as a spongy shock absorber for the joints. It works together with Glucosamine to promote the healthy flow of water and nutrients into cartilage producing cells.

MSM – also known as Methylsulfonylmethane, keeps cells from becoming rigid and softens tissue

Interesting Fact – Why are women generally more flexible than men? The answer is – Oestrogen, which aids in tissues having more pliable properties which is particularly important during pregnancy, so unless you gentlemen would like to take over our incubative properties, let’s give the ladies this one!