Flexibility

             When we think about flexibility, images of martial artists, gymnists and ballerinas are usually the first to pop into our minds. Stretching their muscles beyond any point we imagine ourselves doing.  Most of these gifted athletes have worked very hard to reach such a high level of flexibility. We too can also train our bodies to be able to become increasingly flexible and take our muscles through a greater range of motion. Being flexible allows us to move through life with greater ease and reduces the chances of major injury. 

            Generally speaking, women are more flexible than men due to the fact that men have more muscle mass. However, it is equally as important and possible for both sexes to increase their level of flexibility. Flexibility training should be incorporated into each training session, whether it be in the gym or on the playing field. To make sure that you won’t damage muscles, flexibility training should be reserved for the end of the workout. The idea behind this logic is that you want to work with warm muscles that are pliable and can be comfortably taken through a full range of motion. If you stretch with cold muscles over an extended period of time, you increase the liklihood of straining the muscle.

In order to improve our flexibility, we must increase the joint’s range of motion by lengthening the muscle and connective tissue in safe and effective ways. Like we do with strength training, we want to overload the muscle so that we can increasingly lengthen it further than the point it is normally used to. There are three primary methods of stretching which include static, dynamic range of motion and proprioceptive neuromuscular facilitation (PNF).

            Before we take a closer look at each method it is important follow some simple rules when it comes to stretching. You want to make sure that you are working with warm muscles. The best time to engage in flexibility training is after cardiovascular training because your muscles are properly warmed up. The muscles will have an easier time lengthening and you will experience less discomfort. You want to make sure that you are using flawless technique otherwise you might be doing more harm than good. You want to feel the muscle stretching but by no means should it be painful. If it is, you are overdoing it and should ease up. It is important to make sure that you are breathing properly. Comfortably breath throughout the stretch and make sure that you aren’t holding your breath. Choose stretches that target each muscle group in the body. You don’t want to be flexible in just one or two areas. You want your whole body to be along for the ride.

            The most common method of stretching is static stretching. Most people use this method because it is relatively easy and can be done on your own. It can easily be learned and if done properly can be effective. The basic principle is to stretch and hold a muscle past what it is normally used to. The goal of static stretching is to overcome the “stretch reflex.” Your muscles automatically tighten when you stretch, but after about 20 seconds the muscle will relax. This method of stretching is best suited for non-competitive training because of its limitations in increasing flexibility in multiple ranges of motion. Athletes will see greater benefits if they combine static and dynamic range of motion stretching techniques.

            Dynamic stretching involves momentum and movements that take a joint through a full range of motion. Rather than holding a muscle in a stretched positon, dynamic stretching uses movements that are closer to actions one would use in a sport. Some examples of dynamic stretching include walking lunges, walking high knees, trunk rotations, side bends and arm swings. This type of stretching is very effective for athletes because it prepares the body for explosive movements. Dynamic stretching can be easily learned but it is important to be done in a controlled and safe manner. It should be done slowly with a gradual increase in speed and you shouldn’t take the joint through too extreme a range of motion.

            Proprioceptive Neuromuscular Facilitation (PNF) is a method of flexibility training that requires outside assistance from either a partner or an object such as a wall or a towel. PNF uses contractions followed by relaxation to increase the range of motion of a specific joint. Once a muscle is statically stretched, either a partner or object is used to provide resistance to create a contraction followed by the muscle being stretched past the initial static stretch. The outside assistance allows the muscle to be taken past the initial static stretch which provides a deep stretch and lengthening of the muscle. This method of stretching is very beneficial but it is important to work with someone who knows what they are doing, Like the other methods, you don’t want to experience any pain while you are stretching.

            It is important to include stretching into your workout routine because it reduces tension in the muscles and allows you to gradually increase your flexibility over time. With increased flexibility you will reduce your risk of injury and will notice that everyday tasks will become easier to accomplish. Take the time to learn the various methods so that you learn proper stretching technique. You want to start off slow and gradually increase the intensity. Learn a combination of static and dynamic stretches and incorporate them into each and every workout.