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Defining Flexibility and Stretching. Flexibility is the ability to move muscles and joints through their specific full ranges of motion. Stretching in contrast is the active process of elongating or lengthening connective tissues and muscles. Both flexibility and stretching exercises fall into several categories depending on the manner that is used to stretch a muscle. |
Common Stretching Techniques for Flexibility.
Static Stretching is the most commonly used by people
today. It is generally regarded as the safest and most
effective. It involves moving a muscle into a lengthened
position without pain for a usual period of 20 - 30
seconds.
A passive Stretch is similar to a static stretch except
that an external force is used to perform the stretch
( i.e. A towel, trainer, wall, or equipment).
Ballistic Stretching involves the use of momentum or
bouncing movements in an effort to lengthen muscles.
This type of stretching can have the greatest risk of injury.
Dynamic Stretching utilizes slow controlled and rhythmic
movements to actively increase joint motion. Dynamic
movements are usually performed during the warm up to
replicate certain activity specific to a sport.
PNF Stretching is often used in rehabilitation situations,
and has found it way into the mainstream fitness world. It
involves both contracting and relaxing target muscles and
the opposing muscle. For example, lying face up and
pulling your leg with your hands towards you to stretch
the hamstring for 20 seconds. Followed by pushing the
same leg in the opposite direction, utilizing the quads,
against that stretch for another 20 seconds. Then
relaxing again to the original stretch. PNF Stretching is
believed to have the greatest effect on increasing
flexibility. However, it may also cause an increase in
blood pressure while performance, and can cause more
muscle soreness than static stretching. It requires the
assistance and guidance of a fitness professional that
specializes in PNF techniques.
When and how should
you stretch?
Typically, stretching should be
performed in accordance to your
goals. Below is a basic guideline
for flexibility exercises:
- Never stretch cold muscles. Perform a 5 minute
aerobic warm up prior to stretching.
- Choose stretches that work major muscle groups
including the low back, legs, and shoulder girdle.
- Hold each stretch to a mild discomfort, (not pain).
- Each stretch should be held for 10-30 seconds for
static stretches, never bounce.
- A dedicated stretching routine should be
conducted 2-3 days a week for 10-20 minutes.
- Each stretch can be performed from 1-3
repetitions, depending on time allowed and your
specific goals.
- Focus on slow and controlled breathing, never
hold your breath in order to avoid an elevation in
your blood pressure.
