Flexibility is a necessary component of Capoeira training to help develop muscle tissue, stability, improve joint health and to prevent injuries.  It is just as important as strength training and endurance but often neglected or overlooked.  Just because you train several times a week and do dynamic and static stretches during the class does not mean you should skip it after class or the rest of the week when you're not training.

We tend to underestimate the importance of flexibility in our lives.   Here are some of the benefits:

• Increases blood flow - blood flow gives you greater endurance, more strength and healthy bones and joints.
• Release tension - flexibility alleviates stress, results in improved postures and helps reduce muscle soreness and fatigue.
• Improved coordination - flexibility improves balance and coordination.
• Improves range of motion - flexibility makes it easier to move those joints and keep them healthy.

Flexibility is the ability to move joints and muscles through their full range of motion. Even though we are in control of this range of motion, our bodies have a natural ‘set' point.  Through proper stretching exercises and techniques, we can push the set point farther.  Over time, the muscles acclimate to the more elongated positions and which will increase our flexibility.  Keep in mind that every individual is unique.  Some people are naturally more flexible than others.  Learn to work within your limits.

Aside from physical exercise, stretching should be part of your every day regimen.  Most of society these days sits behind a computer which leads to the common "rounded shoulder and forward head syndrome."  This in turn leads to neck, shoulder and lower back pain.  You are also training with the same posture in capoeira class which increases the risk of injuring yourself.  It could also be something as simple as pulling your shoulder from doing a pushup or queda de rins because your scapula (shoulder blades) is so rounded from sitting in that position all day long.  Your rhomboids (upper back muscles which connect the inner edges of your shoulder blades to your spine) are weakened causing you to overuse your shoulders and arms.



Your lower body, hamstrings, hip flexors or glutes, can also become very tight from a seated posture which makes it very easy to pull any of those muscles as well while training.  The question is, are you incorporating a good flexibility program aside from training? The more you exercise, the more time you need to incorporate stretching in order to balance out your training.  The most important reason should be for injury prevention.

I learned my lesson the hard way.  I've always been very active but never stretched enough because I believed I didn't have enough time or was just too busy running around...until I pulled my hip in class years ago.  I didn't do anything strenuous but I couldn't walk properly for a few weeks. For someone who trains several times a week between capoeira, strength training, kettlebells, pilates and yoga, it was the wakeup call I needed.  I forced myself to make extra time to fit in a good flexibility program.  Since then, my overall flexibility had improved tremendously and is still improving.

Most people I know choose to stretch only when they are exercising.  This should be done daily!  Again, your daily posture, which can lead to decreased inflexibility, has a direct affect on your physical training.  If you want to stay healthy in the long run, it's best you start working on a stretching program now.  Your range of motion will only decrease as you get older.  If you have past injuries, maintenance is even more critical in preventing future risks.  Ever wonder why pilates and yoga is so popular with the older population?  We abuse our bodies so much when we're young that we don't realize the repercussions it will later have on us.



There are two main types of flexibility that should be incorporated in your program:

Static Flexibility

A controlled stretch where a specific muscle or muscle group is extended to the point of feeling slight discomfort/pain and held for 10 to 60 seconds.  The best time to stretch for flexibility gains is after intense physical exercise.  By then your muscles are warm and fatigued and can be pushed safely to their limits.  Stretching after an intense workout will also help alleviate muscle soreness the next day by flushing out lactic acid buildup and therefore improve recovery time.

Dynamic Stretching

Requires moving the muscle through its full range of movement from speed of movement, momentum and active muscular effort to bring about a stretch.  Unlike static stretching, the end position is not held.

Both Static and dynamic stretching are complimentary but distinct enough as to where they need to be trained individually and for different reasons.    Static stretching is best for injury and soreness prevention and increasing flexibility.  Dynamic stretching helps prepare the body for intense dynamic movement (such as kicks, arm circles, lunges)



CAUTIONS

• Always warmup to prevent injury or fatigue to the muscle!  Jumping jacks, jogging, etc. before you go into your dynamic warmup
• Do not overstretch. A mild sensation of burning or pulling should be felt in the target muscles. It should be uncomfortable but not unbearable. 
• Avoid bouncing during a stretch. Bouncing causes the muscles to tighten and heightens the risk of injury. 
• Follow instructions for exercises carefully. There is right and wrong way to stretch every muscle. Good flexibility exercises are designed to provide a maximum stretch with a minimum risk of injury. 
• Do gravity assisted stretches with caution and only after fully warming up. Gravity assisted stretches are exercises like splits that use the force of gravity to increase the pressure on the stretch. 
• You should never feel pain in your joints during stretching exercises. If you do, stop immediately and discontinue that exercise.  Overstretching the muscle will lead to stretching ligaments and tendons which are not designed to stretch.  This can cause instability of the joint and result in injury.

Make the time today to start taking better care of yourself.  Don't wait until it's too late, it will take much more work to repair the situation.  Being healthy is a lifestyle and balance is the key to success.


Cindy Lai is a NASM certified Personal Trainer and runs Cindy Lai Fitness Bootcamp, a bootcamp in Central park that incorporates all the above elements and a kettlebell bootcamp on the West Side Highway for non-traditional strength training. Check out her site for more details.

Photos by Ben30 via CC BY-SA 2.0