Flexibility Training

Flexibility Training

When participating in fitness programs individuals will often set goals focusing on improving muscular strength, muscular endurance, cardiovascular endurance, and body composition. Many times flexibility is often overlooked due to lack of interest or not taking the time to incorporate it into a fitness program. Individuals should consider including flexibility into their training regimen to complete a thorough, well-rounded program.

Types of Flexibility Training

The four key types of stretching include the following:  static, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF).

They are defined as:

•   Static: The ability to maintain a stretch while elongating a muscle at a specific joint for an amount of time with mild discomfort. Static stretching may be considered the safest and most used method of flexibility training.

•   Dynamic Flexibility (warm-up): Incorporates bodily movements that are related to the activity or movement patterns needed for the specific event. Performing high-knees, walking lunges, and carioca are just a few examples of dynamic flexibility exercises.

•   Ballistic: Can be defined as a bouncing movement that is rhythmic in nature, where the end position of the stretch is not held. Performing a seated hamstring stretch with a bouncing movement instead of holding the stretch at the toes would be an example of a ballistic stretch.

• Proprioceptive Neuromuscular Facilitation (PNF): Incorporates concentric and isometric movements that involve three muscle actions (hold-relax, contract-relax, and hold-relax with an agonist contraction). PNF usually requires a partner to perform the stretches, or in the case where a partner is not present, a strap or band may be used for many of the stretches.

Flexibility Research

Warm-Up

Performing a dynamic warm-up prior to an athletic event or workout increases blood flow to the muscles, therefore increasing the temperature of the muscles. When the temperature of the muscles increases there is a positive shift in the metabolic rate, which leads to an increase in oxygen uptake and allows oxygen to be more readily available to the muscles. Incorporating a dynamic warm-up with proper progressions prior to a workout or event may lead to an increase in performance.

Decreased Injury Rates

Decreasing injuries during an activity or sport is a primary reason individuals include or add flexibility exercises to a training program. Although there are several recommendations stating flexibility training or stretching may lead to decreased injuries, the science and research is still lacking. It would be difficult to make a definitive statement that “adding static stretching to a program would lead to a decrease in injuries”.  That being said, individuals should still maintain a normal range of flexibility for optimal performance. Studies have shown that individuals who are hyper-flexible and inflexible may be at the highest risk for injury when participating in an athletic event.

Improved Performance

Several studies have been performed evaluating flexibility programs and the effect they may have on performance. Studies have shown individuals should maintain an optimal level of flexibility to improve overall performance. In a study conducted observing sprint performance, five different groups were observed. The group that included sprint training, resistance training, and flexibility training performed the best. This validates the importance of incorporating multiple components into a fitness program. Interestingly, a study that tested the effects of stretching, submaximal running, and practice jumps on vertical jump height found that static stretching had a negative impact on vertical jump height when performed immediately before the jump. The researchers also concluded that a general dynamic warm-up would be the most beneficial to enhance performance.

Stretching and Flexibility

There have been over 25 studies conducted since the early 1960s that have concluded that stretching is an effective way to increase muscle flexibility and increase the range of motion at specific joints. Individuals that adhere to a flexibility program can maintain flexibility improvements for several weeks.

Guidelines and Suggestions

The following flexibility training suggestions can be incorporated into a fitness program to develop a complete, well-rounded routine.

Dynamic Warm-Up

A dynamic warm-up can be implemented prior to a workout or event to increase core temperature of the muscles and prepare the individual for increased intensity and increased muscular performance. The dynamic warm-up should be progressive in nature, consisting of 6 – 8 exercises, and taking about 5 – 10 minutes to complete.

Static Stretching

After completing the workout routine, the individual can perform either static stretching or PNF stretching as part of the cool-down. Static stretching should be performed after each bout of activity incorporating stretches involving all the major muscles and the joints the muscles cross. Each stretch should be performed 3 – 5 times and held for approximately 30 – 60 seconds. The intensity should be slow, controlled, and held to mild discomfort. Static stretching is a simple way to incorporate flexibility training into a program because a partner is not needed and the exercises are simple.

PNF Stretching

PNF is another type of stretching that can be incorporated into a cool-down. PNF requires an experienced partner due to the complexity and possible risks associated with the stretches. If a partner is not present, then a strap or band may be used to perform PNF self-stretching. All three types of PNF involve three phases, which include a 10-second pre-stretch prior to performing the other phases of the specific stretches. The hold-relax phase begins with a passive pre-stretch to mild discomfort. While the partner applies force, the individual resists the movement with an isometric muscle contraction. The contract-relax phase begins with a passive pre-stretch to mild discomfort. The individual creates a concentric muscle action to complete a full range of motion. The hold-relax with agonist contraction phase adds a passive stretch and is the most beneficial due to both reciprocal and autogenic inhibition being utilized. There are six common stretches that target major areas of the body which includes hamstrings and hip extensors, calf and ankle, chest, groin, quadriceps and hip flexors, and shoulders.

Conclusion

Following these few simple guidelines and suggestions can be the key to developing a complete fitness program. Incorporating a dynamic warm-up prior to exercise and static or PNF stretching after exercise are just a few ways you can enhance your overall fitness performance.

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