Flexibility

Flexibility is the lengthening of muscles allowing full range of motion within a joint, or series of joints. Achieving optimal flexibility is essential in helping to prevent injury, improve stamina, and achieve optimal strength. The progression to flexibility is static to dynamic.

Frequency: Improving range of motion in joints, >= 2-3 days/wk
Intensity: Stretch to the feeling of slight discomfort, or tightness. (DO NOT BOUNCE – Take it slow and steady)
Time: Static stretching: 30-60 seconds. PNF stretching: 3-6 seconds of voluntary contraction, followed by 10-30 seconds of assisted stretch.
Type: Combination of static flexibility (active or passive), ballistic flexibility, or dynamic flexibility.
Volume: Adequate total time of 60 seconds per exercise.
Repetitions: 2 to 4 times per exercise

NOTE: Achieving the most effective flexibility occurs when the muscle is warmed up either through external methods such as heat pads or hot baths, or through a light to moderate aerobic activity.

4 Types of Stretching

1. Self Myofascial Release: Applying gentle pressure to muscle adhesions in the same spot for a minimum of 20 to 30 seconds causing the muscle to relax. Using foam rollers, or round balls of various densities are applicable. Recommended to be performed first before transitioning to a static or dynamic stretch, as well as after a workout.
2. Static Stretching: Passively taking a muscle to the point of tightness or discomfort and holding that position for a minimum of 20 seconds. Typically performed after completing a workout.
3. Active Isolated Stretching: Dynamically contracting one muscle group for 1-2 seconds, resulting in the opposing muscle group to relax and lengthen. Typically 5-10 repetitions.
4. Dynamic Stretching: Actively propelling a muscle using the body’s momentum to extend range of motion in a joint. Typically performed in sets of repetitions, used as pre-activity warm up.