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Flexibility Training
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Flexibility:
Key component of physical fitness.
It is defined as the range of motion possible around a joint (such as the shoulder)
or around a serie of joints (such as the spine).
A major goal of stretching is to change the resting length of the muscles around a joint.
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Among others, benefits are:
Decrease risk of injury, chronic muscle tension, low-back pain, stress.
Increased motor performance, posture, mind/body connection, functional ability.
Relieve of muscle soreness.
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ACSM 2006a Guidelines for Muscular Training for the Average Healthy Adult
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- Precede stretching with a warm-up to elevate muscle-temperature.
- Perform a static stretching routine that exercises the major muscle-tendon units.
- Focus on muscle groups (joints) that have a reduced range of motion.
- Also focus on
muscles that are commonly tight
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- Upper Trapezius
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- Pectoralis major, Anterior deltoid
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- Erector spinae (lumbar portion)
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- Illiopsoas
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- Hamstrings
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- Gastrocnemius and Soleus
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in order to avoid muscle imbalance and injury.
- Perform stretching a minimum of 2-3 days per week, and ideally 5-7 days a week.
- Stretch to the end of range of motion, to the point of tighness, without inducing discomfort.
- Hold each stretch for 15-30 seconds (3-5 slow deep breaths).
- Perform 2-4 repetitions for each stretch.
- Perform stretch in a slow, controlled manner with a gradual progression to greater ranges of motion.
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Types of Stretching
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| Ballistic Stretching |
Static Stretching |
Active and Passive Stretching |
Bouncing - pulsing - rapid or uncontrolled-type movements.
Advantages / Drawbacks
- May be appropriate for certain athletic warm-ups as preparation for specific performance movements.
- But the risk of injury outweights the benefits for most exercisers.
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Low-intensity, long-duration elongation.
Ideally in a supported position that allows the muscle fiber to relax.
Advantages / Drawbacks
- Helps provide relief from delayed onset muscle soreness,
- Lower risk of injury,
- Safe, effective and appropriate for almost all exercisers.
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Active or unassisted stretching:
- Static or ballistic.
- Performed alone.
- Uses the concentric contraction of the opposing muscle.
Example
To stretch the pectoral muscles,
contract the scapular adductors (mid-trapezius and rhomboids)
and the posterior deltoid.
Passive or assisted stretching:
- Stretch initiated by another person or outside force (i.e., traction).
- Person being stretched is passive.
Drawbacks
Greater risk of injury:
The person applying the force
can not feel the sensation of the stretch.
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| Proprioceptive Neuromuscular Facilitation (PNF) |
Myofascial Release |
Flexibility training that promotes or hastens the neuromuscular response
through stimulation of the proprioceptors.
Common methods include:
- Hold-Relax (HR)
The muscle to be stretched is placed in its lenghten position and
is isometrically contracted against a partner's immovable resistance.
The stretcher then relaxes, and the limb is moved passively
into the new range by the partner or the stretcher.
- Contract-Relax (CR)
Similar to HR.
The difference is that it is a concentric action through the full range of motion
before the relaxation phase.
- Contract-Relax, Antagonist-Contract (CRAC)
Begins with the CR method.
Then, the stretcher, following the isometric contraction of the muscle being stretched,
actively contracts the opposing muscle, moving the limb into the new range of motion.
Advantages / Drawbacks
- More effective than others methods,
- May help reset the stretch reflex level,
- Creates more strength, balance, and stability around a joint.
But
- Possibility of the Valsava manoeuver during isometric contraction,
- Increased risk of injury when a partner is used,
- Increased risk of injury due to the increased tension occurring in the muscles.
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Technique involving applying pressure (with a foam roller)
perpendicular to the muscle fibers in order to release connective tissue tightness.
(After injury in particular, the fascia can become distorted and tight).
Upon finding a tight or tender area, the position is held for 20 seconds.
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Props and Equipments for Flexibility
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Stability balls
Straps and bands
Blocks
Foam rollers
Calf-stretch devices
Hip adductors-stretch machines
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