Learn about the different stretching techniques to improve flexibility.
Let’s get right to it. Last week I covered how important flexibility really is in any fitness program. Now, I want to cover different techniques you can use to help improve your flexibility.
Most people think of stretching as holding a stretch for around 30 seconds; this is called static stretching. Static stretching is a great way to improve flexibility, so if your goal is to try and touch your toes, then this is your type of stretch. The one thing to remember about static stretching is it should only be preformed after your workout. Current research shows that performing static stretching before your workout will lead to decreases in strength during your workout, as well as possible injury. If you’re not as strong during your workout, that means your results won’t come as fast. The reason for the risk of injury is because once a muscle is stretched, it’s basically like taffy; it’s very stretchy to the point that during a workout it can stretch too much, resulting in a tear. Perform static stretching for 20-30 seconds, 2-4 times per session.
Another great type of stretching is called self-myofascial release. This is a complicated process, so I’m going to leave this until next week’s article.
Another type of stretching is active stretching. Active stretching is a great way to provide a warm-up for your muscles by performing this type of stretching before your workout. Perform active stretching for 1 set of 5-10 holds of 2-4 seconds. By holding the stretch for 2-4 seconds, relaxing, holding the stretch again for 2-4 seconds, etc., you’re able to get your muscles warm and ready for a workout without the decrease in strength or risk of injury.
The next type of stretch is called PNF stretching. PNF stretching should be performed with a partner because it requires the partner moving the limb being stretched into the first sign of tightness (the one being stretched should tell the stretcher when they feel the tightness). The one being stretched should then push against the stretcher for 7-10 seconds. After this resistance, the stretcher should then move the limb into the new range of motion and hold this stretch for 20 seconds. For example, to stretch the hamstring muscle (the back of the leg) while lying on your back, the stretcher would raise the leg to the first sign of tightness. The one being stretched would then push against the stretchers hands for 7-10 seconds. After this, the stretcher would then raise the leg farther up into the new range of motion and hold it for 20 seconds.
A form of stretching called neuro-dynamic stretching is used to stretch the nerves in the limbs, but it’s really only necessary for those with nerve problems. For some, limits in flexibility can be the result of tight nerve tissue, not muscle tissue. Numbness and tingling during certain movements can be an indicator of nerve tissue tightness. If this is the case, static and PNF stretching in the presence of nerve tissue tightness can lead to further tightness. This form of stretching should be done under the recommendation and guidance of a healthcare professional; it’s not necessary for many people.
The last type of stretch talked about in this article is functional stretching. Functional stretching is using the body’s momentum to stretch a muscle. For example, if you’re ever at a track meet, you may see hurdlers swinging their legs back and forth like a pendulum. This is a perfect example of this type of stretching. Since this type of stretching requires your own muscles moving a limb into a range of motion, it should be used with caution. The movement of the limb should always be through a controlled range of motion. This is a great warm-up to do because it gets the muscles warm and decreases the tightness in them. It also gets the nervous system excited and ready to perform in your workout. Perform functional stretching for 1 set of 5-10 repetitions.
So the perfect warm-up, active stretching (2-4 second holds) and functional stretching. The perfect cool down, static stretching for 20-30 seconds. Next week I’ll talk about another great, but complicated stretch, self-myofascial release. Until then, have a great week!
Dan Falkenberg is the co-founder and co-owner of Your Live Trainers. He can be reached at DanFalkenberg.com.