A sensible flexibility, or stretching program will not only enhance physical fitness, it can actually leave you with a more youthful, supple body that protects itself against injury in the gym and on the fire ground. Stretching increases flexibility and range of motion by stimulating the production of chemicals that lubricate connective soft tissue. Firefighters across this country sustain over 80,000 injuries each year, many of which might be prevented with some extra flexibility and increased range of motion.
But besides becoming more limber, your ability to learn physical skills will be improved due to increased dexterity and coordination. Stretching after an intense resistance or cardio workout will also reduce next-day muscle soreness, promote healing of microscopic tears, as well as prevent future injuries to overused, tight muscles.
Stretching also promotes relaxation, both physical and mental. The ability to let go of stress is something everybody can use, especially when dealing with the day-to-day stresses of the average emergency responder. Flexibility training is also a great balance for anyone who engages in intense cardio or strength training (for a great cardio or strength workout, click here.
Types of Flexibility
Flexibility is defined as the absolute range of motion in a joint, or series of joints. We can further subdivide flexibility into the following categories:
1. Dynamic Flexibility:
2. Static/Active Flexibility: the ability to assume and maintain an extended limb position using only your own muscles
3. Static/Passive Flexibility: the ability to assume and maintain an extended limb position, using body weight, a partner or prop
Extended periods of inactivity bring about chemical changes that can limit flexibility. Underused connective tissue loses elasticity as it becomes stiff and dense. The human body goes through a similar pattern as it ages. A properly executed stretch routine can reverse this process.
It's theorized that stretching stimulates the production of lubricants between tissue fibers and promotes hydration and suppleness of all connective tissue. The resulting increased range of motion, especially when coupled with more strength and muscle mass, allows you to bend and move more freely before sustaining serious injury.
Stretch and Strengthen
Both flexibility training and strength training are necessary to achieve overall fitness. As a matter of fact, one of the best times to stretch is right after a resistance exercise. Static, or slow gentle stretching with a brief hold, that's done immediately after a strength exercise that challenges the same muscles and connective tissue, increases the overall effectiveness of that stretch.
Go to related article on strength training: click here.
A fatigued muscle is inhibited from contracting as hard, and thus limits the stretch reflex. This allows an even further elongation of the muscle and surrounding tissue than would have been possible without the muscle being in a state of pre-fatigue.
Immediately stretching a muscle after intense exercise also promotes muscular growth and reduces post workout soreness. Stretching hastens the delivery of oxygen and other nutrients, while speeding up the removal of lactic acid and other waste products.
Static Stretch Guidelines
- The flexibility segment of your program should be done when the body is warm, preferably at the end of your workout.
- Once the body is warmed up, stretching exercises can be intermixed with strength moves to save time.
- Stretches should be held from 10 to 30 seconds. A sum total of about 30 seconds is recommended to achieve any kind of permanent stretch, regardless of the number of sets performed.
- Breathe out when going into the stretch, and inhale when coming out. Use your breath as a way to relax, and go further into the movement.
- NEVER stretch to a point of feeling pain, only slight discomfort. There should be no fast motion or bouncing.
- Unlike aerobic and strength training, stretching works best when repeated every day, but good results can be achieved with as little as two or three, five to ten minute sessions per week.
FDNY captain, Michael Stefano is the author of the Firefighter's Workout Book. Captain Mike also creates custom workouts for both firefighters and civilians alike. To learn more, visit his website at: www.firefightersworkout.com