Flexibility and Stretching

Do you have back problems that may be due to tight hamstrings? Are you having difficulty reaching above the head? Or trouble tying your shoes? These are just minor cues to tell you that you may have poor flexibility. Chances are if you’re not including stretching in your basic weekly program, you need to. And if you don’t have any of the problems above, with lack of stretching, you may have them later in life.

Flexibility exercises should be included in an exercise program in order to maintain range of motion (ROM). Flexibility exercises should stretch the major muscle groups and be performed a minimum of 2-3 days per week. Stretching should include appropriate static, PNF and/or dynamic techniques.

Static—a slow stretch of the tendon where you hold it into position for a period of time and then return it to resting length. This is the most common stretch you may be used to.

Proprioceptive neuromuscular facilitation (PNF) - consists of alternating isometric muscle contraction and passive stretching through a designated series of motions. This requires the assistance of a professional familiar with PNF stretching.

Dynamic—a stretch that involves moving parts of your body and gradually increasing reach, speed of movement, or both.

Lack of Stretching:

Results in substantial loss of tendon flexibility and limits in motion

Loss of flexibility can significantly impair an individual’s ability to accomplish daily activities and perform exercise

Poor flexibility can result in injury to adjacent joints

Including Stretching:

Improves range of motion (ROM)

Enhances muscular performance

Assists in the prevention of muscular injuries

Increases tendon flexibility

Studies have demonstrated that holding the stretch for 10 to 30 seconds at the point of mild discomfort enhances flexibility. Research suggests that the greatest increases in ROM occurred in the first four repetitions with minimal gains following.

Flexibility Program: A sample program might include the following: 1. Back 2. Hips, buttocks 3. Hamstrings (back of thigh) 4. Abdomen 5. Shoulders 6. Quadriceps (front of thigh) 7. Inner thigh 8. Calves 9. Chest 10. Forearms and wrists 11. Triceps (back of arm) 12. Sides (external obliques) 13. Neck 14. Low Back

Extras:

Warm-up prior to stretching

Choose a low traffic area with plenty of room

Include some peaceful music to add a relaxation component

Have a towel or band handy for assisted stretches

Focus on breathing

Recommendations:

Variety of stretches, focusing on major muscle groups

Static stretches held 10-30 seconds or PNF technique of 6-second contraction followed by 10 to 30 second assisted stretch.

4 Repetitions per muscle group

2—3 days per week

For a sample program and description of the above exercises, see next week’s info. I couldn’t fit them on this article.

Source: ACSM Position Stand, The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults, June 1998