# Effects of Stretching and Resistance Training on Psychophysical Awareness: A Pilot Study
## 1 Introduction  
Flexibility is an essential component for optimal physical performance both in sports and in daily life [1,2]. It refers to the ability of a joint or muscle group to move through its full range of motion without restrictions [3]. Flexibility is characterized by both anatomical factors, such as the elasticity of muscle tissues [4], tendons, and ligaments [5], as well as neurological and biomechanical factors [6]. The degree of flexibility varies among individuals and is influenced by genetics, age, sex, and levels of physical activity. It is a conditional capacity and, therefore, can be improved through specific training protocols, which include stretching, dynamic exercises, and resistance-based movements. More recently, scientific research has shown that external resistances, such as weights, can also enhance the range of movement [7,8]. Scientific advancements have led to an evolution in flexibility training methodologies. Traditional static and dynamic stretching exercises remain fundamental, but recent studies emphasize the role of progressive resistance training in promoting greater mobility [9,10]. However, the timing of stretching is crucial. Static stretching, while effective post-exercise to restore muscle length, may negatively affect force production if performed immediately before training, as shown by [PERSON] and [PERSON] [11]. Resistance training, typically associated with strength development, contributes to flexibility improvements through mechanisms such as increased muscle stiffness regulation, enhanced neuromuscular control, and connective tissue remodeling [12,13]. When resistance exercises are performed through a full range of motion, they induce structural adaptations in muscle fibers and tendons, improving their extensibility and joint stability [14]. Protocols such as eccentric training, loaded stretching, and isometric contractions have been shown to improve flexibility. Eccentric training increases sarcomere length, loaded stretching enhances tissue adaptation through added resistance, and isometric contractions reduce muscle resistance to stretching via neurological responses [15,16]. The incorporation of these techniques into flexibility regimens allows for more significant and long-lasting improvements [17]. The benefits of flexibility span different areas, from performance to post-traumatic functional recovery [18]. Good flexibility contributes to improving the optimal quality of movement, reducing the risk of muscle and joint injuries [19]. Athletes practicing disciplines such as dance [20], gymnastics [21], martial arts [22], and even team sports like football [23] or basketball [24], gain significant advantages from an optimal range of motion, which allows them to perform technical movements with greater precision and fluidity. Furthermore, better flexibility aids post-training recovery, promoting blood circulation and muscle relaxation, thereby reducing accumulated tension [25]. Outside the sports context, flexibility plays an essential role in psychophysical well-being [26]. A flexible body is less prone to chronic muscle tension, often caused by incorrect postures or sedentary lifestyles. Improving flexibility can reduce pain, such as lower back or neck pain, and enhance the overall sense of well-being, as it contributes to better body functionality [27]. Postural alignment is another crucial aspect associated with flexibility. Individuals with poor flexibility often experience musculoskeletal imbalances that can lead to compensatory movement patterns, resulting in discomfort and increased injury risk [28]. By incorporating flexibility training into daily routines, individuals can prevent such issues and sustain a healthier musculoskeletal system [29]. This positive impact is also reflected at the psychological level: performing stretching or mobility exercises has been shown to reduce stress, facilitating the achievement of a relaxed and focused mental state [30].