10 little known facts about flexibility and core training

Based on the questions that members ask me as a fitness training manager, there is some confusion out there regarding when and how to stretch, as well as what type of exercises help build core strength. So here are a list of dos and don’ts, based on systematic studies and research, regarding flexibility and core training:

1. Stretching increases your range of motion, but studies have failed to confirm whether or not it reduces injuries

2. The best time to stretch for flexibility is after, not before, a workout.

3. Static stretching is not recommended before a workout. Numerous studies on athletes have shown it reduces strength, power and speed.

4. Dynamic stretching is recommended as a pre-workout warm-up. It raises the temperature of your muscles and prepares them for exertion, but does not decrease strength, power and speed.

5. A dynamic warm-up is a low-intensity rhythmic activity to elevate heat rate and body temp - for example, walking 5 minutes at 3 mph on the treadmill.

6. Stretching after exercise has no effect whatsoever on DOMS: Delayed Onset Muscle Soreness.

7. The hip flexor and the deep abdominal muscles are more important than the superficial “6-pack” muscles for core stability and injury prevention.

8. It is impossible to reduce the size of your waistline through core training. Diet and proper nutrition is the only way to reduce belly fat.

9. The vast majority of backaches in adults are caused by weak core muscles and poor posture, with stress playing a role too. Increasing your core strength will help toward alleviating back pain.

10. The benefits of yoga and Pilates depend on the style and level. In general, they are good for flexibility and core strength, but they are not sufficient to count as a weight training or aerobic workout.

References:

Medicine & Science in Sports & Exercise

Journal of Science and Medicine in Sport

The Journal of Strength & Conditioning Research