Why Flexibility Matters
When it comes to longevity and quality of life, the importance of maintaining one’s mobility is key. It’s estimated that up to one half of adults struggle with mobility as they age, leading to aches and pains and a decline in ability to participate in activities that previously required less effort. Flexibility factors into mobility, and it’s important to understand both in order to get the most out of your workouts.
Flexibility is the degree to which the soft tissue of one’s muscles and joint connective tissue are able to passively stretch or elongate. Adequate flexibility allows for full range of motion, or, proper mobility, in a joint and for the appropriate muscles to activate during exercise. Tendons attach muscle to bone. Muscles contract, pull on the tendon, and move the bone.
For any given exercise, the brain sends signals to use specific muscles to carry out the work. These muscles can be placed in three distinct groups. First, is the agonist. The agonist is the “prime mover” and is responsible for delivering the majority of force required to complete a given movement through muscle contraction. The second is the antagonist. The antagonist works in opposition to the agonist. It lengthens while the opposing muscle group contracts. To best understand this concept, look at the dumbbell bicep curl. To complete a curl, the agonist muscle (the bicep) contacts, pulling the forearm up towards the shoulder. Simultaneously, the antagonist muscle (the tricep) lengthens and relaxes in order to allow for full mobility at the elbow joint. The last group of muscles we’ll discuss are the synergists, which support the movement of the agonists.
How does this relate to flexibility and mobility training?
When people experience muscle “tightness” or pain during a specific movement pattern, targeted flexibility training can aid in alleviating possible issues and shore up what is referred to as neuromuscular efficiency.
When working out, we want our neuromuscular system to call upon the correct muscle groups to contract, lengthen, and support. Often, “tightness” can be attributed to a muscle group being “overactive”, which can lead the muscle group to function suboptimally. A “tight”, or overactive, agonist muscle will inhibit the ability of the antagonist to contract and take the joint through its full range of motion. Additionally, muscle groups that should be acting as supporters, or synergists, can be contracted to take on additional load if the agonist muscle is not activating correctly. All of this can amount to faulty movement patterns, pain, and possible injury. Problems with neuromuscular efficiency are further exacerbated if not addressed, as pattern overload (repeatedly training the same movements) can hardwire your brain to use incorrect muscle groups as a matter of course.
Proper flexibility training is much more than completing a few random stretches prior to working out. Activating would-be agonists prior to completing a given exercise is also helpful in training the brain to call upon appropriate muscle groups prior to movement.
Undergoing a movement analysis with a certified personal trainer at GoodForm to determine which muscle groups are overactive or underactive is a great first step in improving mobility. We will design a program that includes targeted flexibility training to correct imbalances in length/tension relationships so that you can move freely, without the feeling of tightness or pain. Email Hello@GoodFormStudios.com to get started today!
