Does Stretching Improve the Elasticity of Muscles?

In a mad dash to knock out your day's workout, you might sometimes be tempted to skip an important part of your training. Stretching plays a key role in your muscle performance and fitness. It can help you become a better athlete, decrease your risk of injury, and help improve the elasticity, or flexibility, of your muscles. But it's not always as simple as stretching makes it appear. You must first be able to identify which type of flexibility you would like to improve and understand how and when to properly use different types of stretching.

  1. Types of Flexibility

    • Athletic kicks require dynamic flexibility.

      Some flexibility involves movement and some does not. Dynamic flexibility involves moving the muscles so the joints go through a full range of motion. Think of the Rockettes and the hip flexibility required for a high-kick sequence. Static flexibility requires you to hold a stretched position to lengthen certain muscles. This type of stretching can be done by using only your muscles like you might do when holding positions in a yoga class, or by using an object like a barre you might use to help hold your leg when stretching in a ballet class.

    Types of Stretches

    • Using a barre to support your stretch is an example of passive stretching.

      Just as there are different types of flexibility, there are also different types of stretches. Ballistic and dynamic stretches both involve movement. Ballistic stretches are bouncing moves that use your muscles' momentum; dynamic stretches incorporate slow, controlled movement. Active, passive and static stretches all require you to hold a position with your muscles, or with the assistance of another object or person.

    How to Stretch

    • Use varying types of stretches to improve the different types of flexibility. Improve your dynamic flexibility by consistently using dynamic stretches in your training. Perform 30 seconds of high-knee runs before a race, or 30 seconds of side-to-side stretches before something like pitching in baseball or softball. Increase your static flexibility by holding your stretches. When holding a stretch, go to the point where you feel a slight pull that may be uncomfortable, but should not be painful. Hold your stretch 15 to 30 seconds three to five times on each side.

    How Often and When to Stretch

    • Make sure you are not only stretching properly, but stretching enough to realize the resulting benefit of improved muscle elasticity. You should incorporate stretching exercises into your training regimen two or three days each week. Always warm up before stretching. Use dynamic stretches before your cardiovascular or athletic activities and static stretches afterwards. With consistent stretching you can expect gradual yet continuing improvement in your overall flexibility.