What is the difference between stretching and flexibility

This is a common way in which age can be a factor limiting flexibility since older joints tend not to be as healthy as younger ones. Muscle mass can be a factor when the muscle is so heavily developed that it interferes with the ability to take the adjacent joints through their complete range of motion for example, large hamstrings limit the ability to fully bend the knees.

Excess fatty tissue imposes a similar restriction. The majority of "flexibility" work should involve performing exercises designed to reduce the internal resistance offered by soft connective tissues see section Connective Tissue.

Most stretching exercises attempt to accomplish this goal and can be performed by almost anyone, regardless of age or gender. How Connective Tissue Affects Flexibility How Aging Affects Flexibility How Connective Tissue Affects Flexibility How Aging Affects Flexibility : next subsection Factors Limiting Flexibility : beginning of section The resistance to lengthening that is offered by a muscle is dependent upon its connective tissues: When the muscle elongates, the surrounding connective tissues become more taut see section Connective Tissue.

Also, inactivity of certain muscles or joints can cause chemical changes in connective tissue which restrict flexibility. According to M. Alter , each type of tissue plays a certain role in joint stiffness: "The joint capsule i.

Alter goes on to say that efforts to increase flexibility should be directed at the muscle's fascia however. This is because it has the most elastic tissue, and because ligaments and tendons since they have less elastic tissue are not intended to stretched very much at all. Overstretching them may weaken the joint's integrity and cause destabilization which increases the risk of injury.

When connective tissue is overused, the tissue becomes fatigued and may tear, which also limits flexibility. When connective tissue is unused or under used, it provides significant resistance and limits flexibility.

The elastin begins to fray and loses some of its elasticity, and the collagen increases in stiffness and in density. Aging has some of the same effects on connective tissue that lack of use has. How Aging Affects Flexibility How Connective Tissue Affects Flexibility : previous subsection Factors Limiting Flexibility : beginning of section With appropriate training, flexibility can, and should, be developed at all ages.

This does not imply, however, that flexibility can be developed at the same rate by everyone. In general, the older you are, the longer it will take to develop the desired level of flexibility. Hopefully, you'll be more patient if you're older. Alter , the main reason we become less flexible as we get older is a result of certain changes that take place in our connective tissues. The appropriate amount of flexibility that you need is specific to the primary movements of your daily life or sport.

For example, baseball pitchers need more flexibility in their shoulders compared to runners. Cyclists need less flexibility in their legs than martial artists. Even putting a bag of groceries away or pushing a grass mower requires some flexibility.

But being able to stretch your leg behind your head is a bit extreme. Perform static stretching at the right time. Static stretching involves slowly stretching a muscle to its end position and holding it for a short period of time, usually seconds. This is the most common form of stretching and is most often done to warm up for exercise -- but that is a big mistake.

Don't bend down and touch your toes to stretch your legs before running. Don't hold your hands together behind the back to stretch the chest before you bench press. Static stretching is not recommended for warming up. This happens because of the stretch reflex, a safety mechanism that kicks in when you stretch a muscle up to a certain point. After lots of stretching, the stretch reflex is delayed, allowing you to move into deeper ranges before it kicks in.

Thus, your stretch tolerance is increased. Therefore, stretching works by convincing your nervous system to allow you access to an increased range of motion. To move and function well through life, especially during physical activities, we need a reasonable amount of flexibility in our joints. Stretching is one training method that can help us to achieve that.

Mobility is a fitness attribute. Other fitness attributes include things like: flexibility, strength, power, and aerobic fitness. Think of mobility as a combination of flexibility and strength. The sum of which makes up your total movement capacity. Mobility is a desirable fitness attribute. Mobility can be improved through a variety of training methods. Remember that mobility is a combination of flexibility and strength. So these methods should aim to improve both components. Hopefully, it is all beginning to click now and you understand the relationship between stretching vs mobility!

Dynamic stretching is a great way to prepare for physical activity, such as going for a run or strength training. In the nerve endings of the muscle fibers, there are little muscle spindles called proprioceptors, which play a role in preventing you from stretching too deeply and injuring your muscles.

In order to stretch deeper, you have to stretch without triggering your proprioceptors. This can be done by holding a gentle stretch for over two minutes, then eventually, with every breath, going deeper and deeper.

Ever notice how a good stretch can make you feel great and rejuvenate the body? That is because when you stretch, you are releasing endorphins. Endorphins cause a sense of euphoria and tranquility within the body, similar to the feeling after a good workout, deep laughter, or even intercourse.

Stretching also activates the parasympathetic nervous system , which promotes relaxation in the body and a state of mindfulness. One of the great benefits of stretching is that it forces you to connect with your breath. In order to go deeper in your stretch, you have to take a deep breath and exhale as you push a bit deeper each time.

For many people, they have developed poor breathing habits at a young age. This leads to an inability to control stress levels and poor postural habits. Once we begin to consciously control our breathing patterns with stretching, it can have profound results on our well-being and our overall health.