Flexibility training, or stretching, has been shown to increase joint range of motion, decrease muscular stiffness, prevent injury and enhance strength and performance. Good stretching constitutes any form of flexibility work that accomplishes one or more of these objectives without being harmful. There are various methods of flexibility, each with its own set of guidelines.
Static Stretching
Static stretching is the act of passively lengthening a muscle to the point of mild discomfort and holding for 30 to 60 seconds. This form of stretch is most effective at increasing range of motion and decreasing muscle stiffness, which ultimately aids in local energy production and muscular balance. However, static stretching prior to exercise has been found to slow reaction time and inhibit force production. Therefore, it should only be performed following a workout session. For best results, choose one stretch for each major muscle group in the body.
Dynamic Stretching
As mentioned above, static stretching is contraindicated before exercise. Conversely, dynamic flexibility exercises, like high-knees or butt-kicks, increase the body's core temperature and prepare it for improved muscular performance. Dynamic stretching uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion. Prior to every workout, perform five to 10 dynamic stretches that utilize all the major joints in the body.
Proprioceptive Neuromuscular Facilitation
Proprioceptive neuromuscular facilitation is a fancy flexibility technique that requires a partner. PNF uses a combination of static stretching and isometric muscle contractions to activate and maximize stretch reflexes within the muscle. Similar to static flexibility work, PNF is primarily used to increase range of motion and should be incorporated into a cool-down routine. If you are trying PNF for the first time, consult an experienced practitioner.
Myofascial Release
In addition to range of motion stretches, myofascial release can be used to release tight and tender points along a muscle. Using a foam roller, apply pressure to knots in the muscle for 30 to 60 seconds. This pressure helps alleviate hyper-irritability along a band of muscle, which ultimately improves range of motion, strength, and performance. Myofascial release can be performed with static stretching and PNF at the conclusion of a workout session.
