For more specific direction on exercise prescriptions for flexibility training, I have two courses online. Check them out here!
The term flexibility is sometimes used synonymously with mobility, when it's actually a component of mobility. Flexibility is the range of motion a joint and the surrounding soft tissue can move through; it has a quantitative end point. Mobility is the ability to move or be moved freely and easily; it has a both quantitative and qualitative characteristics. Pliability, for instance, is another attribute contributing to mobility, and is the quality of being easily bent, moldable, or shapeable. Elasticity of soft tissues can also contribute to mobility as can neuromotor function (central and peripheral nervous systems), musculoskeletal strength and stability, and even more factors.
When plugging flexibility into the human movement experience, it's important to understand all these components need to work together to improve the health of a moving body. Stretching alone won't make you more mobile or enhance your longevity of mobility. There are two primary types of training for flexibility adaptations: static and dynamic stretching. Static stretching is usually the more commonly known type, both famously and infamously, and is recommended to use post-exercise or in therapeutic settings to restore blood flow and enhance joint and soft tissue range of motion. Dynamic stretching is usually done in a continual motion moving the joint through a range of motion to lengthen the soft tissues progressively through slow, controlled repetitions of the movement. We may also consider ballistic scratching a third major type that is also dynamic in nature but done in more of a bouncing or explosive manner to lengthen and then immediately elicit tissue shortening in an elastic manner, known as the stretch-shorten cycle. This ballistic type if dynamic stretching can be much more advanced and is best used to prime the tissues for powerful performances.
The benefits of flexibility training go beyond reducing tension and improving range of motion. "Length is strength" is a phrase I like to throw in for clients who need a bit more buy-in for what stretching can do for them. Because muscular tissues are also plastic in nature, meaning they can change their structure and function, by increasing the range of motion a joint can move we increase the length of some of the tissues surrounding it. Through a process called sarcomerogenesis we develop a longer tissue with more sarcomeres aligned in a series end-for-end, thereby creating more links in the chain to shorten and lengthen the muscle. However, longer is not always stronger and hypermobility can play devastating roles in joint and tissue health, pain and discomfort, independence, and longevity. Another, possibly more important way of triggering sarcomerogenesis is through strength training, where the body builds cross-sectional diameter of the muscle tissue and sarcomeres in parallel to one another. Optimal joint health and range of motion is a balance between strength, stability, pliability, plasticity, and flexibility.
Benefits of Flexibility Training
Enhances body awareness and mind-body communication.
Improves joint range of motion and quality of motor mechanics.
Allows greater freedom and ease of movement.
Builds muscle strength (sarcomerogensis).
Releases muscle tension and soreness.
Improves posture & musculoskeletal alignment.
Minimizes daily physical stress.
Increases physical and mental relaxation.
Reduces the risk of injury.
One of the most important considerations to make in flexibility prescription is whether we're training to develop passive or active ranges of motion. Research on the benefits of strength training shows that resistance training exercises done in full ranges of motion can also be a powerful tool for developing and maintaining flexibility; this kind of training requires active neuromotor systems commanding the soft tissues to move the joints and can have the added benefit of reducing pain along with building strength and flexibility. Passive range of motion requires an inactive, relaxed neuromotor system and an outside force moving the joint and soft tissues - though, "relaxed" may be a stretch. Pardon the pun! The only thing in passive flexibility training equal to the amount of stress relief and relaxation it can trigger are the amounts of discomfort and psychological resistance we often feel with it. As exercise coaches, there are many times we use the phrase "...comfortable being uncomfortable..." and static stretching for passive flexibility can be a clear and definite teaching tool for why we also say "no pain, no gain."
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General Flexibility Exercise Rx:Â RECOMMENDED VOLUME OF TRAINING
Hold static stretches for a minimum of 20 to 30 seconds and up to 60 seconds each.
Perform multiple stretching rounds on tighter muscle groups (i.e. Chest, Quads, Calves, etc.).
Complete 3 to 5 total body stretching routines per week, OR
Accumulate shorter bouts of daily stretching that encompass all major muscle groups.
It's generally recommended to warm up the body's tissues and joints with light aerobics or moderate dynamic movements for at least a few minutes prior to performing static stretching or flexibility training. Though, stretching can be used at anytime of the day as long as it’s done mindfully and at a mild intensity. Move through the routines at your own pace; don’t rush things! If an exercise hurts or doesn't feel right, skip it and move on to the next one; don’t force things. Feel for a mild discomfort and lengthening feeling in the targeted soft tissues; don’t push to any point of pain. Ultimately, know your limitations and don't over stretch. The best results come from applying the training frequently and over longer periods of time. Reach out if you need more guidance!
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