Try it Out! Sit down with your legs out in front of you, can you touch your toes and hold it?
So what is flexibility?
The dictionary definition of flexibility is the ability for something to bend easily without breaking. For our bodies, flexibility is the ability of a joint (or joints) to move through a range of motion (ROM) without pain or injury. The range of motion of a joint varies among individuals and many factors including muscle mass, stretching routines and prior/current injuries can all affect the ability of your joint's ROM.
For example, let's look at the knee joint. When the leg is fully extended (straight) we measure this as 0 degrees. According to ACSM, the ROM averages are as follows: Your knee when fully extended should be able to extend to at least 5-10 degrees and your knee should also be able to flex to about 130-140 degrees. If your knee joint can move (flex/extend) through these estimated values, it has an adequate range of motion.
Knee Extended
Flexed Knee
*Drawings are not to scale and angles are approximates
But why is this important?
Having good ROM in your joints/flexibility is important for a number of reasons. Adequate flexibility can improve posture (some muscles when tight can impact lumbar and thoracic spinal curvature - to be discussed in another post) and help reduce muscular injury risk.
Stretching Principles
1. Quick warm up before stretching
2. Tight sensation but NEVER pain
3. Constant tension throughout
4. Flexibility can be improved for ALL age groups
Now that we've discussed what flexibility is, let's talk about 4 ways to improve your ROM and increase your joint flexibility:
1) Static Stretching
If you're new to flexibility, this is a great way to start. Static stretching is very common and involves holding a position for a period of time, usually around 10 to 60 seconds. For older adults, static stretching is generally held for 30-60 seconds and can be a great way to maintain ROM as joints become less flexible. Static stretching can be active or passive as well. An easy way to think of this is stretching vs. being stretched. Active stretching involves you initiating the stretch while passive stretching involves an external force (i.e. someone/something else) initiating the stretch.
Positives: Low injury risk, efficient and highly effective way to improve flexibility.
Negatives: It is important to point out that static stretching can reduce muscle force so it is best to perform static stretches after strength training rather than before.
Examples: Seated toe reach/hold (outlined above), standing quadricep stretch
2) Dynamic Stretching
Similar to static stretching, but instead of holding a position for a period of time, it is a active transition through the joint's ROM. It is commonly used by athletes to warm up and stretch their muscles before doing complex movements or performing at maximal levels.
Positives: Another low injury risk, high reward flexibility technique
Negatives: Carries slightly more injury risk than static stretching due to its active nature
Examples: Hamstring sweep, arm circles, leg swings (all within normal ROM)
3) Ballistic Stretching
Ballistic stretching involves quick, jerky movements that stretch the muscle past it's usual ROM. When trying to do this slowly, it is difficult due to small stretch receptors called muscle spindles which detect excessive stretch (i.e. your muscle moving past its usual ROM) and cause muscle contraction to counteract this. Ballistic movements are therefore done quickly, preventing the muscle spindles from firing in time and preventing this excessive stretch.
Positives: It is most useful for athletes like dancers, where an increased ROM is beneficial or athletes who perform more explosive movements such as jumping higher.
Negatives: As you probably guessed, this method comes with a higher injury risk and should be performed with caution.
Examples: Quickly reaching to/past your feet during a toe touch stretch in a bouncy/jerky movement
4) PNF (Proprioceptive Neuromuscular Facilitation)
Overview: PNF is an advanced stretching technique and one of the most effective when done correctly. PNF stretches generally involve combinations of active contractions of a muscle followed by a passive stretch and is generally done with 2 people. There are many different types of PNF stretches and due to the risk involved in these stretches you should seek a trained professional before trying it out.
Positives: It is one of the most effective stretching techniques
Negatives: Difficult to perform, and high injury risk. It's best to not perform or try PNF stretches without a trained professional.
Examples: Contract-Relax PNF Technique for Hamstrings - 5 seconds of 20-75% of maximum contraction immediately followed by a passive stretch for 10-30 seconds.
We hope that with a better understanding of flexibility, you can be motivated to add it to your routine! Have you heard of all 4 types of stretching? Did you learn something today? Let us know in the comments, we'd love to hear from you!
Sources
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