"Can my muscles and joints stretch well?"... 5 reasons why flexibility is important

 

Story by journalist Jihaemi (pcraemi@kormedi.com)

 

Flexibility is one of the most important factors in overall health. Flexibility refers to the ability of muscles and joints to stretch and move effectively. Even simple daily actions, such as reaching for an item on a high shelf or bending to tie shoelaces, require a certain level of flexibility. This article summarizes the benefits of flexibility for overall health and ways to maintain it, based on information from the Australian nonprofit news outlet 'The Conversation.'

 

Injury Prevention

Good flexibility can reduce the risk of injuries, including muscle damage and sprains (twists). Stretching helps keep muscles flexible, preparing them for movement and lowering the risk of injury during exercise. Even if you are not an athlete, maintaining flexibility can help prevent injuries that may occur in daily life. There are also research findings indicating that regular stretching significantly reduces the injury risk among the elderly.

 

△Balance and posture improvement

Sitting at a desk all day makes your body feel stiff and hunched. At this time, exercises that improve flexibility are helpful. Stretching lengthens and loosens muscles, allowing you to maintain better posture and balance in the long run. Poor posture increases the risk of falls and other injuries, so flexibility becomes especially important as you age.

△Improvement of physical ability

Whether playing sports, doing regular exercise, or playing with children, flexibility can make a significant difference in athletic ability. When muscles are flexible, the range of motion increases, making it easier to perform movements that require strength, speed, and agility. According to research, the reason stretching improves athletic performance is that it enhances muscle efficiency and reduces the risk of overuse injuries.

 

△Reduction of muscle tension and pain

These days, since I spend a lot of time sitting, especially the muscles in my lower back and neck tend to tense up and develop chronic pain. At such times, flexibility exercises like stretching or yoga can help relieve this tension. By doing so, you can stretch the muscles, improve blood flow, reduce discomfort, and prevent chronic pain. Research shows that stretching more than three times a week is effective in alleviating muscle tension and pain, and it is particularly more effective for areas prone to stiffness, such as the lower back or shoulders.

 

△Improvement of blood circulation

Flexibility can also help improve blood circulation. Stretching increases blood flow to the muscles, allowing them to recover more quickly. Improved blood circulation also benefits heart health and can help prevent cardiovascular diseases in the long term.

 

 

Flexibility exercises by age group

 

The most well-known stretching technique is static stretching. It involves holding a specific position for about 10 to 60 seconds. On the other hand, dynamic stretching uses movement to perform the stretch. Yoga and Pilates are examples of flexibility exercises that include strength training elements.

 

Children and adolescents = Children and adolescents who are naturally flexible can maintain and improve their flexibility through activities such as yoga, dance, and active play. These activities are not only fun but also beneficial for overall physical development, coordination, and balance.

 

Adults = As we age, we need to put in more effort to maintain flexibility. Try adding a stretching routine to your daily schedule, such as a quick morning stretch to loosen up your body. Yoga or Pilates are exercises that help improve flexibility while also building muscle strength, which contributes to overall physical health. Aim to stretch at least 2 to 3 times a week. Regular flexibility exercises also help maintain joint health as you get older.

 

Elderly = Flexibility remains very important even in old age. During this period, gentle stretching exercises such as yoga movements using a chair are a good way to improve flexibility without putting too much strain on the body. This can help prevent joint stiffness that often occurs with aging. Studies also show that seniors who regularly perform stretching exercises have a lower risk of falls and a better quality of life. The goal is to stretch 2 to 3 times a week even in old age.

 

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Flexibility exercises by age group.

Wow!!!! Stretching must be fundamental.

 

I only do it in the evening, but I do it whenever I have a chance.

There are many different stretches you can do.