151 A Christian Guide to Body Stewardship, Diet and Exercise correct imbalances, Page et al. (2010) recommends performing regular flexibility training to help lengthen the tonic muscles and regular strength training to help strengthen the phasic muscles. In terms of precautions, it is important not to bounce (e.g., ballistic stretching) or force a movement when stretching. Immediately stop stretching if you experience any sharp or shooting pains. Additionally, stretching is not recommended if you have sustained a recent injury, are within 8-12 weeks post fracture, and/or have acute inflammation in the joint or surrounding tissue. Developing a Personalized Mobility / Flexibility Training Program Regular participation in flexibility training has been long associated with potential benefits such as reduced injury potential during exercise, decreased muscle soreness following exercise, and improved athletic performance. However, current research may debunk some of these claims. For example, Harvey et al. (2017) reviewed the results of nearly 50 controlled studies involving over 2,100 participants and found that chronic static stretching was not effective for the treatment and prevention of contractures (a condition of shortening and hardening of muscles, tendons, or other tissue, often leading to deformity and/or rigidity of joints) and had no short-term effects on improving quality of life or reducing joint pain in individuals with non-neurological conditions. Although several studies have reported the positive benefits of dynamic stretching prior to physical activity, several studies have shown just the opposite for static stretching. For example, a study by Konrad et al. (2020) reported that stretching prior to running decreased performance on average by almost 2% following a single bout of static stretching. As a result of these collective findings, the American College of Sports Medicine and the European College of Sports Science have since condemned the use of long-duration static stretching as part of a warm-up routine (ACSM, 2009; Magnusson & Renstrom, 2006). Additionally, Nuzzo (2020) has recommended retiring flexibility as a health-related component of physical fitness and that stretching be de-emphasized in the prescription of exercise for most populations. So, if flexibility is removed from the health-related components of physical fitness listing, what, if anything, should be added in its place? The American Heart Association (AHA) lists balance exercise as one of the key types of exercise, along with strength and endurance, in its physical activity recommendations for adults. Although no specific prescription recommendations are provided for healthy adults, the AHA recommends 3 or more days per week for older adults in an effort to reduce the risk of falling (AHA, 2018). The Centers for Disease Control and Prevention (CDC) suggests that any form of multicomponent physical activity (e.g., Pilates, qigong, tai chi, yoga *) can be used to improve balance and lower-body strength-training (CDC, 2020). In terms of application, regular flexibility training may be best suited if the goal is to improve overall flexibility. However, regular flexibility training may be less suited for improving quality of life, protecting from injury, and/or boosting athletic performance. Additionally, balance training may be the better candidate for inclusion in the health-related components of physical fitness listing, and thus should be performed regularly, especially for older adults. [* Although these practices are referenced by the CDC, this does not mean they are endorsed by the authors. While some readers may opt to perform certain exercises used in these practices as part of their exercise regime,
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