Flexibility training is undervalued in many sports conditioning programs. Many athletes ignore recovery exercises; therefore, they put themselves at risk for lower performance and injury.
Benefits
Your body accumulates toxins from oxidation in the muscle tissues. Therefore, benefits in stretching include releasing muscle tension and soreness, reducing toxin buildup in tissues and balancing left/right discrepancies.
Methods: External and Internal
External stretching requires a massage therapist, athletic trainer or other qualified professional to perform assisted stretching to the athlete. The internal method requires athletes to perform flexibility exercises upon themselves.
Self-Myofasical Release (SMR)
This technique requires you to use a foam roller or any self-massage tool to help you release trigger points in your tissues. When you put pressure upon a tender spot, hold the spot for 45 seconds or until the tenderness lessens to about 75 percent.
Static Stretching
This method restores muscles and fascia to their normal length. Stretch the fascia lines and muscle groups in your body before stretching the smaller ones. Hold each stretch for 20 to 30 seconds. If one side is tighter than the other side, stretch the tighter side for another set.
Balance Training
In sports, particularly one-sided sports like golf, one side of the body is more dominant than the other, causing the dominant side to be tighter while the opposite side is weaker. Stretching the tighter side while activating the other side will rebalance the body to reduce injury.
References
- National Academy of Sports Medicine; Corrective Exercise Specialist; Michael Clark; 2005
- Athletic Development; Vern Gambetta; 2006
