Benefits and Outcomes of Flexibility Exercise

Flexibility, or joint range of motion (ROM), is one of the essentials needed by an athlete wishing to effectively participate in movement-oriented activities. ROM helps an individual function in sports and fitness-related activities and is equally important on the job and at home. ROM exercise is an important ingredient in maintaining and/or improving physical fitness. Benefits are short term unless a well-rounded movement program is followed regularly; in fact, flexibility levels may be lowered when movement experiences are sporadic or irregular.

Outcomes of flexibility exercise:

• Improves joint range of motion. A primary function of flexibility exercise; effective techniques can significantly improve ROM. Individuals with limited flexibility benefit most.
• Contributes to fitness. Flexibility is a component of health-related fitness; ROM exercise improves back flexibility, allowing pain-free function. When a lordotic posture is held for an extended period, back extensor and hip flexor muscles adapt by shortening; flexibility exercise can help prevent and correct such joint and tissue limitations.
• Improves motor performance. A full ROM lets athletes perform at a higher level (e.g., full golf swing, hip mobility clearing a hurdle, smooth running gait, proper skeletal alignment). Lacking flexibility can impair performance (e.g., supporting a free weight overhead requires shoulder-joint flexibility).
• Assists in warm-up. After ~5 minutes of general slow movements (walking, arm swings, rhythmic aerobic activity), stretching is more effective and further raises tissue temperature; flexibility exercise should follow the warm-up (or be the last warm-up phase) because soft tissue responds best to stretching when warm.
• Reduces injury. Not well documented, but it is generally believed that individuals with adequate flexibility have fewer injuries and reduced severity (e.g., repetitive impact from running, or acute collision forces).
• Reduces tissue trauma. Stretching at the end of a strenuous workout can reduce tissue trauma (swelling and pain) caused by pooling of metabolic by-products near joints and muscles; post-workout stretching can serve as a cool-down.
• Assists in relaxation. Slow, gentle stretching lowers muscle tension created in stressful environments and reduces nerve-impulse activity, providing a relaxation effect.

• Flexibility = joint range of motion (ROM); benefits sport, work, and home tasks.
• Benefits are short term unless training is regular; sporadic activity can lower flexibility.
• Outcomes: improves ROM; contributes to fitness; improves motor performance; assists warm-up (stretch after ~5 min general movement, when warm); reduces injury; reduces tissue trauma (post-workout cool-down); assists relaxation.