Our body is a flexible machine. It needs to be flexible so we can pick things up from the ground, reach overhead or out in front for an object, and even scratch our own backs. Stretching is often neglected by people, especially at the end of a training session. The common reason... fatigue. And when stretches are done, they are often rushed through because we want to get it over with. This does not allow us to get the full benefits of stretching.
FLEXIBILITY
Flexibility is the ability of a person’s joints to move through a full and normal range of motion (ROM). This means that flexibility is not a general movement but a movement that is specific to a joint or set of joints.
Improved flexibility helps reduce the chance of musculoskeletal injuries. Muscles that cross two or more joints have the greatest risk of injury.
There are several factors that determine the ROM of a certain joint or sets of joints: bone structure, mass of tissue surrounding the joint, elasticity of tendons, ligaments, muscles, and skin surrounding the joint(s), and temperature of the tissue around the joint(s). As we age, our muscles and connective tissues shorten/tighten which results in decreased flexibility.
There are two types of flexibility: dynamic and static (the latter is further broken down to active and passive)
Dynamic flexibility consists of functional movements conducted within a normal ROM. This type of flexibility allows for the body to get warmed-up prior to any static stretching and/or the event or task to be performed. An example would be performing lunges or kicking an imaginary ball.
Static flexibility involves the ROM without a concern for speed or movement. There have been numerous studies that performing these movements impair the muscle’s ability to produce peak force. It doesn’t increase the core body temperature and muscles are being stretched past their normal flexibility. This decreases the force capability of the contraction. Better performed post-workout. It can be broken down into two sub-types: static-active and static-passive.
Static-active flexibility can be accomplished by the body’s own actions without momentum or external support. For example, standing erect against a wall and flexing the leg at the hip then straightening the leg in front of you. The maximum height that can be reached with the raised leg is the active ROM.
Static-passive flexibility is the ability to hold a stretch using your own body weight or an external force. For example, performing the splits.
Static-active flexibility is harder to develop that static-passive flexibility because not only does it require static-passive flexibility, it also requires muscular strength to be able to maintain the position.
Flexibility and stretching go hand-in-hand. You can’t have one without performing the other. In order to improve our flexibility we have to stretch.
STRETCHING
Stretching improves the extensibility of muscle tissue. There are different types of stretching which are wither dynamic (with movement) or static (no movement). These stretches include: ballistic, dynamic, active, passive, static, isometric, PNF
Ballistic stretching is similar to dynamic stretching or flexibility but allows the body to go beyond its ROM. It is performed by bouncing in and out of a stretch position. It does not allow the muscles to attain the relaxed state. It may cause the muscles to tighten up and activate the stretch reflex. An example is bending over to touch your toes with a bouncing movement using gravity and bodyweight to deepen the stretch.
Dynamic stretching involves the use of speed of movement and active muscular effort to achieve a stretch. The body is taken to its limits of ROM slowly and controlled. The end position of the stretch is not held. It aids in dynamic flexibility. If you are experiencing any muscle tightness prior to a workout or competition, this type of stretching can help prevent muscle tears. An example is walking lunges - help stretch the hip flexors.
Active stretching is achieved by assuming a position and holding it for a period of time. There is no assistance from other people or objects. Similar to static-active flexibility. An example is standing erect against a wall and flexing the leg at the hip then straightening the leg in front of you. The maximum height that can be reached with the raised leg is the active ROM. Many movements found in yoga poses are active stretches.
Passive stretching occurs when a relaxed position is obtained then held by another part of your body, object, or person. The external force puts the joint through its ROM. It is similar to static-passive flexibility. An example would be holding a leg outstretched with the heel on the floor to stretch the hamstrings.
Static stretching involves moving a joint to a position of stretch and held for a period of time.
Isometric stretching is a form of static stretching which requires the muscle being stretched to contract. This type of stretching also helps build strength in the tensed muscles. The most common ways to provide resistance are to apply resistance manually, have another person apply the resistance, or use an object (i.e. a wall). This type of stretch is not recommended for children because they are already flexible enough and the tendons and connective tissue have a higher risk of being damaged from the strong stretches. The following is the method to follow in order to perform an isometric stretch:
1) Get into the position of a passive stretch for the targeted muscle
2) Tense the stretched muscle for 7-15 seconds
3) Relax the muscle for at least 20 seconds
4) Repeat 2-5 sets per muscle group
5) 48 hours should be left between isometric routines
Isometric stretching is not recommended to be performed as a part of a warm-up or prior to competition. Performance can be adversely affected.
PNF (Proprioceptive Neuromuscular Facilitation) is a combination of passive and isometric stretching. This technique was originally developed for use with patients suffering from a stroke. It involves both the stretching and contraction of the muscle group being targeted. A partner is usually required to provide the resistance necessary against the isometric contraction and then later to take the joint passively through its increased ROM.
It is performed as follows:
1) Assume the position for the stretch, then the partner will extend the limb until tension is felt in the muscle
2) Contract the stretched muscle for approximately 5 seconds while the partner resists the contraction
3) Relax the contracted muscle and the partner slowly pushes the joint past its normal ROM for about 30 seconds.
4) Allow 30 seconds for recover then repeat the process 2-4 times
It is important to incorporate a stretching routine to your workout regimen. Being flexible enables us to lessen the chance of injury, improves the balance around a joint, increases blood flow and nutrient supply to muscles and cartilage which helps with decreased muscle soreness after training, and most importantly, it promotes an active lifestyle. The more flexible you are, the more mobile you are. It will allow for enhanced movement and more strength due to an increased ROM.
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