Flexibility

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Flexibility

FLEXIBILITY

by Troy Schultz

STRETCHING TYPES:

The following are tour types of stretching exercises for flexibility improvement, warm-up and cool-down. All are helpful in improving flexibility, but some are safer than others in relationship to injury potential.

1. Ballistic Stretching:

This type of stretching involves bouncing or bobbing to attain a greater range of motion or stretch position. Although this method may improve flexibility, the exerciser may force a stretch too far and cause injury. I do not recommend this type of stretching until muscles have been warned up.

2. Static or Gradual Stretching:

Assuming stretch positions slowly until tension or tightness, NOT PAIN, is felt and then holding for 10 seconds or more. The longer the stretch is held, the easier it is for the muscle to adapt to the new position. Never stretch a muscle beyond slight discomfort. A muscle or tendon injury can take several months to heal.

3. Passive Stretching:

Relying on a partner or equipment to aid in stretching may insure a safe stretch at a range of motion that could not be attained alone. Be careful not to overstretch. It is easy to loose concentration and find yourself in a precarious position. Communication between partners is a must. Wall stretches are safe and can be of great assistance in obtaining high levels of flexibility.

4. Proprioceptive Neuromuscular Facilitation (PNF):

PNF stretching trains neuromuscular patterns to aid in flexibility improvement. A series of stretches, isometric contractions and relaxations are performed to relax the muscle and allow it to reach greater range of motion. This type of highly concentrated stretching can yield a great amount of flexibility in a short time, but also can lead to injuries if not done properly.

Flexibility Exercise Prescription

FITT

Frequency - Daily, during warm-up and cool-down.

Intensity - Tension or slight discomfort, NOT PAIN.

Type - Stretches that are assumed slow and gradually.

Time - 10 seconds to 2 minutes 10—15 seconds for warm-ups/cool-downs 30 seconds or longer for flexibility improvement.

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