Flexibility training helps increase the range of motion around a joint. Increased range of motion not only helps when swinging a golf club or a baseball bat, it also makes it easier to turn around while backing up your car, or to reach down to tie your shoes. Stretching can help reduce the risk of injury in sports and regular daily activities.
Types
Most stretches fall into four main categories: Static, Proprioceptive Neuromuscular Facilitation, or PNF, Dynamic and Ballistic. Ballistic stretching involves bouncy movements that could cause injury, and is not recommended. Dynamic stretching means stretching while moving; for example, a ballet dancer doing a high kick.
Static Stretching
Static stretching is the most common and least risky way to stretch. You can do it on your own, and you don't need any special training --- you just have to be careful not to push yourself too far, or you can actually cause your muscles to tighten up in an effort to protect themselves. If that happens, you will lose range of motion. In a static stretch, you slowly move into a stretched position, like a standing forward bend, and then hold for 15 to 20 seconds before releasing the pose.
PNF Stretching
PNF is one of the most effective ways of increasing flexibility, but it is also fairly complicated and is best done with a personal trainer who understands the technique. To do PNF stretching, you must have a partner to help.
To stretch a hamstring this way, lie on the floor and extend your leg toward the ceiling. Have your partner move your leg further, to where you feel slight discomfort, and hold the stretch there for 10 seconds. When your partner tells you, contract your hamstrings, trying to bring your leg down. Your partner resists, trying to hold your leg still. After contracting for 10 seconds, relax. Your partner would then push just a little harder against your leg, again to the point of mild discomfort. Because of the contraction, your leg should be able to extend a little further.
Safety
Whenever you stretch, be sure to use proper form. Never stretch a muscle to the point where it hurts. Don't bounce your stretches. Hold each stretch for 15 to 30 seconds before moving on to the next stretch. Always warm up before stretching: You can either do a 5- to 10-minute walk on a treadmill first, or carve out 10 minutes for stretching after your workout when your muscles are already warm. Pick several different stretches that work all the major muscle groups, especially those that tend to be tight like hamstrings, pectorals, low back, neck and calf.
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