Flexibility training has long been associated with improved range of motion and reduced injury risk. Recent studies have expanded our understanding, revealing that incorporating resistance training can also enhance joint flexibility. A systematic review and meta-analysis published in the Journal of Strength and Conditioning Research found that resistance training, particularly high-intensity protocols, significantly improved joint flexibility in healthy adults. This suggests that strength training can be an effective strategy for enhancing flexibility, especially when combined with traditional stretching exercises. pubmed.ncbi.nlm.nih.gov
Moreover, static stretching has been shown to improve flexibility, with larger improvements observed in individuals with lower baseline flexibility levels. A comprehensive meta-analysis indicated that a cumulative stretching volume of 4 minutes per session and 10 minutes per week maximized flexibility gains. This underscores the importance of consistent and appropriately dosed stretching routines in achieving optimal flexibility benefits. pubmed.ncbi.nlm.nih.gov
To incorporate flexibility training into your daily routine, consider combining dynamic stretching with your regular workouts. For instance, before a strength training session, perform dynamic stretches targeting the muscle groups you'll be working on. After your workout, engage in static stretching to further enhance flexibility. Utilizing fitness apps that offer guided stretching routines can help ensure you're performing exercises correctly and consistently. Remember, the key is consistency and proper technique to reap the full benefits of flexibility training.