Flexibility refers to the range of motion in a joint or group of joints, such as the ankles, elbows, hips, knees, shoulders and wrists. Stretching the muscle-tendon units that surround and act on these joints will likely help increase their flexibility. You can employ a variety of stretching techniques to help achieve this objective. Avoid forcing any stretch too far, however, because doing so can cause a muscle strain or tear.
Static Stretches
Static stretches are the easiest and most popular type of flexibility exercise, according to Jeff Jenkins and James Beazell, authors of "Flexibility for Runners," a 2010 article published in Clinics in Sports Medicine. These exercises involve lengthening a particular muscle or group of muscles until you feel light tension, and then holding steady for 10 seconds or more. The feeling of tension should decrease as you hold the stretch, according to Roger Earle and Thomas Baechle, authors of "NSCA's Essentials of Personal Training," and if not, you should shorten the involved muscle or muscles slightly. The calf stretch, which involves pressing your heel toward the floor with your knee fully extended, the shoulder stretch, which involves pulling one arm at a time across your chest, and toe touches, which stretch the buttocks, hamstrings and lower back are examples of static stretches.
Dynamic Stretches
Dynamic stretches mimic functional movements -- those that you execute on a daily basis -- more closely than static stretches because they involve moving through a full range of motion repeatedly instead of holding an extreme joint position for an extended period. Choose these exercises based on the particular activity you're performing or planning to perform. The standing knee-lift stretch, for instance, is appropriate if you're preparing to run or walk because it targets the gluteal and hamstring muscle groups, which are active during either activity. This stretch involves flexing one knee at a time from a standing position, pulling it toward your chest and immediately stepping back down. Arm circles, leg swings and trunk twists are other examples of dynamic stretches.
Proprioceptive Neuromuscular Facilitation
Proprioceptive neuromuscular facilitation, or PNF, is widely recognized as an effective way to increase your flexibility, according to Earle and Baechle. A variety of PNF techniques exist, but Earle and Baechle suggest that the most common technique involves executing a static stretch for 10 seconds, then contracting the involved muscles isometrically for six seconds by pressing against an external object, and finally repeating the static stretch for 30 seconds, attempting to increase the range of motion. A PNF stretch for the quadriceps, for example, might entail pulling your heel toward your buttocks until you feel a gentle stretch, holding that position for 10 seconds, pressing the front of your foot into your hand for six seconds to initiate an isometric quadriceps contraction, and then pulling your foot closer to your buttocks and holding for 30 seconds.
Ballistic Stretches
Ballistic stretches are similar to dynamic stretches in that you move through a specific range of motion repeatedly, but different in that they involve quick, bouncy movements instead of slow, smooth movements. A ballistic hamstring stretch, for example, might involve sitting with your legs extended forward and reaching for your toes repeatedly and rapidly for 10 seconds or more. Ballistic stretches were popular in the past, report Earle and Baechle, but are no longer accepted as an appropriate method to increase your flexibility because performing them increases your risk for muscle and connective tissue injuries.
References
- "Clinics in Sports Medicine"; Flexibility for Runners; Jeffrey Jenkins and James Beazell; July 2010
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- "Full-Body Flexibility"; Jay Blahnik; 2004
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