12 Minute Splits Stretch Flexibility Workout For Beginners How To Tutorial
How can I improve my flexibility?
Flexibility is the range of motion about a joint. It is an important component of all sports; thus, athletes should work on their flexibility year round (before, during, and after the season). Athletes can improve their flexibility by incorporating three to four stretching sessions per week into their training schedule.
Conversely, flexibility can deteriorate with periods of inactivity, leading to an increase in susceptibility to serious injury. Flexibility is influenced by factors such as age, gender, activity level, and joint and tissue structure. As athletes age, the joints, and surrounding tissue structures become more rigid and lose much of their elasticity, causing a decrease in range of motion.
This decreased flexibility is generally the result of fibrosis, a condition in which fibrous connective tissue replaces muscle fibers. Females tend to have more flexibility than males because of possible structural and anatomical differences and hormonal influences. Less active individuals are inclined to have a lower level of flexibility than more active individuals.
Additionally, there are inherent joint and tissue structure differences (joint capsules, tendons, ligaments, and skin) between individuals that result in varying levels of flexibility. Certain individuals have higher elasticity and plasticity components to their connective tissue, making them more flexible.
Flexibility can be attained during the warm-up and cool-down parts of a workout. After the dynamic warm-up, when muscle temperature is higher, an athlete should spend at least 5 minutes working on his or her flexibility.
Stretching before exercise can help to reduce injuries and increase performance through enhanced elasticity of muscles, tendons, and joint range of motion and functional ability. After exercise, the muscles are warm, allowing the elastic components within the muscles and tendons to be easily stretched; warm muscles are able to stretch to greater lengths. The cool-down phase is considered to be the optimal time to maximize flexibility.
There are two recommended stretching techniques that improve flexibility: active stretching and passive stretching. An active stretch occurs when an athlete applies the force for the stretch. For example, the seated hamstring and lower back stretch requires the athlete to lean his or her upper torso to his or her lower torso and hold for a period of time. The passive stretch requires the assistance of a device or person to apply the force for the stretch.
Stretching can be subdivided into four basic stretch techniques: static, dynamic, ballistic, and proprioceptive neuromuscular facilitation.
1. Static stretching is often referred to as the stretch–hold technique. The athlete begins the stretch by moving the joint and muscle through a range of motion until the stretch sensation is felt in the belly of the muscle. The stretch is then held for 20 to 30 seconds followed by a relaxation period of a few seconds. The stretch is repeated for two more repetitions (trying to increase the range of motion each time) using the same technique. The athlete should avoid stretching the muscle too intensely, as this could lead to injury. Static stretching is a very effective method for increasing flexibility and is generally considered to be safe.
2. Dynamic stretching is a method of stretching using sport-specific movements to increase flexibility. This type of stretching helps to prepare an athlete for the movement patterns of his or her sport by stretching the involved muscles, tendons, and joints. For example, a pitcher in baseball could use stretch bands (rubber tubing) to simulate his or her throwing technique and/or actual ball throwing that gradually increases in intensity during each consecutive throw.
3. Ballistic stretching is often referred to as the bounce technique. The movement is rapid with no hold (bouncing) at the end of the stretch. The muscle is stretched quickly, returned to its original position rapidly, and then stretched again. Ballistic stretching has the potential to cause serious injury and should be avoided. During ballistic stretching, the muscle is never allowed to relax, which creates a stretch reflex in the muscle, causing it to tighten; this is counterproductive to the purpose of stretching.
An example of a ballistic stretch is the standing toe touch. The athlete stands with his or her legs slightly apart and tries to touch his or her toes by bouncing up and down in rapid succession for a period of time. If an athlete has a pre-existing back or hamstring injury, the potential for further injury using this stretch is high.
4. Proprioceptive neuromuscular facilitation is often referred to as the stretch–hold–contract technique. Performance of this method of stretching usually requires a partner with a certain level of expertise. The proprioceptive neuromuscular facilitation method has been demonstrated to be a superior technique for developing flexibility, as it prolongs muscle relaxation after each stretch.
There are three different types of proprioceptive neuromuscular facilitation stretching; the most commonly used and effective method is the hold–relax–contract technique. An example of the hold–relax–contract technique for a hamstring stretch requires the athlete to lie flat on his or her back. A partner would then raise one of athlete’s legs passively until a slightly uncomfortable muscle stretch was felt in the hamstring.
The athlete is required to keep the leg straight and the knee locked during the entire stretch. The partner instructs the athlete to apply downward force against the partner’s hand with the partner resisting the leg from moving. The isometric contraction on the leg is held for 6 seconds and then allowed to relax for a few seconds.
The partner then applies a second passive stretch (greater than the initial stretch) and should be held for a period of 30 seconds. This stretching technique can be applied to most joints of the body and is a very effective method for improving flexibility.
Flexibility is a crucial part of an athlete’s sports enhancement program. Flexibility can be acquired rapidly and has the potential to increase performance and reduce injury. To increase flexibility, stretching is recommended to be done after exercise when the athlete’s muscles and tendons are warm and most receptive to being stretched. Long periods of inactivity can decrease flexibility quickly and should be avoided.
Flexibility can be acquired rapidly and has the potential to increase performance and reduce injury.
Terms:
Flexibility – The range of motion about a joint.
Fibrosis – A condition in which fibrous connective tissue replaces muscle fibers.
Active stretch – When an athlete applies the force for the stretch.
Passive stretch – Requires the use of a device or person to apply the force for the stretch.
Static stretching – Referred to as the stretch-hold technique. It begins by moving the joint and muscle through a range of motion until the stretch sensation is felt in the belly of the muscle.
Dynamic stretching – A method of stretching using sportsspecific movements to increase flexibility.
Ballistic stretching – Often called the bounce technique; the movement is rapid with no hold at the end of the stretch.
Proprioceptive neuromuscular facilitation – Often referred to as the stretch–hold–contract technique. This method of stretching usually requires a partner with a certain level of expertise to perform.
Isometric – Muscular contraction resulting in no change in the muscle’s length.
