Range-of-motion exercises enhance muscle flexibility and joint mobility. Static and dynamic stretching and self-myofascial release alleviate tension, correct muscle imbalances and promote movement fluidity. Static stretching involves holding a stretch for 20 to 60 seconds, while dynamic stretching is flexibility in motion. Static stretching increases muscle length and alleviates muscular tension. Dynamic stretching, also called functional flexibility, mimics typical movement patterns and promotes functional range of motion for these activities. Self-myofascial release uses a tennis ball or a foam roller, massaging and untying the muscle knots that restrict range of motion, without increasing muscle length.
Self-Myofascial Release
Step 1
Place the foam roller width-wise on the floor.
Step 2
Lie prone, with your quadriceps or the fronts of your thighs on the roller. Draw your belly in to engage your core muscles and protect your lower back. Rest your elbows, palms and forearms on the floor for support.
Step 3
Roll back and forth from the tops of the thighs to the area just above the knees. Continue for about one minute. If you reach a tender point, hold the position and let your weight sink into the roller for 30 to 60 seconds.
Step 4
Roll onto your right side. Keep your right leg extended, but bend your left knee and place the left foot on the floor in front of your right leg. Support your body with your right elbow and forearm. Roll from the top of the outer thigh to the area just above your knee. When you reach a tender point, hold the position and let your weight sink into the roller for 30 to 60 seconds. Repeat on your left leg.
Step 5
Place a mat on the floor. Lie supine, with a tennis ball under the base of your skull.
Step 6
Nod your head as if you were saying "yes." Move as slowly as possible. If you reach a tender point, hold the position and let your neck sink into the ball for 30 to 60 seconds.
Step 7
Turn your head from side to side. If you reach a tender point, hold the position for 30 to 60 seconds.
Dynamic Range of Motion
Step 1
Kneel on a mat in front of a stability ball. Place your right elbow and forearm on the ball, and keep your left hand on the floor.
Step 2
Mobilize your right shoulder by circling your right forearm. Perform four clockwise and four counterclockwise circles. Repeat on the left side.
Step 3
Kneel on all fours, bend your elbows and place both elbows and forearms on the ball.
Step 4
Slide your hips to the right and your upper body to the left; then repeat in the opposite direction. Perform 12 repetitions, or six to each side.
Step 5
Sit upright on the stability ball with your core muscles engaged and your neck and shoulders relaxed. Stabilize your upper body and circle your hips. Perform five clockwise and five counterclockwise circles.
Static Range of Motion
Step 1
Lie supine with your knees bent. Lift both legs off the floor. Keep your neck and shoulders relaxed and your head in direct alignment with your spine.
Step 2
Breathe in. As you exhale, draw your knees closer to your chest to stretch your lower back. Hold the stretch for 30 to 60 seconds. Keep breathing deeply. With each exhalation, draw your legs closer to your chest. Remain in the supine position.
Step 3
Extend your arms at shoulder level, keeping your palm facing down and making a letter "T" with your upper torso. Keep your knees bent, and drop both thighs to the right, resting your left leg on top of your right. Keep your left shoulder on the mat. Stretch your hips and shoulders by holding the stretch for 30 to 60 seconds. Repeat on the other side.
Tips and Warnings
- Perform these stretches in sequence. Begin with the self-myofascial release, followed by dynamic range-of-motion exercises, followed by static stretching. Coordinate breath with stretching, to enhance the required relaxation response necessary for stretching. Use correct postural alignment during all stretches.
- Avoid jerky, ballistic stretching movements. Extensive static stretching prior to sport performance may over-stretch and weaken your muscles. Perform myofascial and dynamic stretching before athletics, and save static stretching for the cool-down. Sports conditioning coach Vern Gambetta warns against over-stretching certain muscle groups beyond their normal range of motion. Stretches such as the hurdler's stretch and the lotus put the knee joints in an unnatural position, causing joint instability and making you susceptible to injury.
Things You'll Need
- Foam roller
- Tennis ball
- Mat
- Stability ball
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