Flexibility Training - Don't forget to stretch!

Flexibility training has always been an important part of a total fitness program, but really came into the limelight in 1975 when Bob Anderson published the book Stretching. For the first time in 1998, “based on the growing evidence of its multiple benefits”, the ACSM included recommendations on flexibility exercise. Flexibility of the body’s joints is an important component of many everyday (from pulling on your pants and tying your shoes in the morning) and athletic movements (from a squash serve to the high jump). The premise for flexibility training is simple. By increasing a joint’s ability to move, you may decrease the risk of musculoskeletal injury. Flexibility is most simply defined as the capacity of a joint to move through a full range of motion (ROM) and is limited by joint structure, the ligaments, tendons, and muscle(s) about that joint. Flexibility is very joint-specific. For instance, it is possible to have flexible shoulder joints, but tight hip joints. A flexibility training program should be designed to progressively increase the ROM about a joint over a select period of time.

Stretches can be categorized into the following types

Ballistic Stretches

Ballistic stretches are ‘bouncing’ exercises that employ momentum of a moving body segment to produce a stretch. The end position is not held and the movement may trigger the stretch reflex which actually causes the muscles to contract.
This method is believed to inconsistently stretch the tissue, which may lead to injury. It is not a recommended method of stretching for the average client.

Dynamic Stretches

Dynamic stretches involve movement rather than being held. Unlike ballistic stretches, dynamic stretches are controlled movements.The stretch occurs as the movement gradually proceeds from one body position to another and then returns slowly and smoothly to the starting position.Dynamic stretching avoids bouncing and usually involves motions specific to a sport or required movement pattern.

Static Stretches

Non-moving stretches held at the end range of a joint for a given period of time.
During the holding time, the muscle being lengthened is relaxed
Actively contracting the opposing muscle group assists muscle relaxation
in the opposing muscle group (the muscles being lengthened).
If muscles are tense, they will be contracted or shortened, defeating the purpose of a static stretch.

PNF Stretches

Proprioceptive Neuromuscular Facilitation (PNF) is a technique that involves the inducement of muscle relaxation by first contracting the muscle group to be stretched and then statically stretching the same muscle group.
The muscle group is lengthened by moving the joint to the end of its ROM i.e., to the point of slight discomfort.
The muscle (or muscle group) is contracted against some kind of resistance causing isometric tension in the muscle or muscle group to be stretched.
The muscle group is subsequently lengthened through a slow and static stretch.
To further enhance muscle relaxation during the static stretch phase, it is suggested that the opposing muscle group be contracted.

(From “The Art and Science of Personal Training 2nd edition)

Stretch!
emmanuel