by Tirzah Hawkins

Created on: May 30, 2010

It is very important for everyone to practice flexibility training.  The increasingly sedentary lifestyles of today have caused postural imbalances that affect the ability of the body to move the way it should. 

Shortness in one muscle can put excess strain on another muscle causing it to move in a way or direction it wasn't intended.  This increases the risk of injury during any activity whether every day activity, recreational, sports or fitness training.

Flexibility is the ability of all soft tissue to allow a joint to move in its normal full range of motion.  Flexibility training releases excess tension and stress on muscles and joints so that full and proper joint motion can be restored or maintain.

There are four main ways that one can use to practice flexibility training, each one has its own purpose and time when it is appropriate. They are static stretching, active-isolated stretching, dynamic stretching and self myofascial release (SMR), also known as foam rolling.

Someone who has joint imbalances and altered joint motion can start correcting their flexibility issues by static stretching and foam rolling.  Static stretching should also be used  on tight muscles before and after exercising.

Static stretching consists of correctly taking the muscle to the point of tension and holding it there for 20 to 30 seconds.  Twenty to thirty seconds is how long the muscle needs in order for the Golgi tendon organ, located in the junction of the muscles and tendons, to communicate to the muscles spindles in the muscles to relax. The muscle can then properly elongate. 

Regular use of static stretching can increase range of motion; improve speed, jump ability and force production; and decrease trigger point sensitivity.

Active- isolated stretching is a stretch that takes a joint through its full range of motion.  Someone who does not have altered joint motion can use these as part of a warm-up before exercising. 

Hold the stretch for a few seconds and release; do up to 10 repetitions of each stretch.  This kind of stretching does not overly elongate the muscle before an activity.

Dynamic stretching uses momentum to take a joint through a full range of motion.  It can be incorporated into exercise as part of a warm-up as long as someone has good balance, core stability and soft tissue extensibility.  Three or more dynamic stretches done for 10 repetitions is suitable.

Self myofascial release or SMR is stretching that uses a foam roller to apply gentle pressure to a tight spot on the muscle.  This can be used for static stretching purposes or also for a cool down. 

You will want to hold the stretch for a minimum of 20 seconds to allow the muscle time to relax and get the benefit of the stretch.  There are different degrees in density in foam rollers to provide deeper stretches.  Start with a lower density and work your way up.

Even if you don't workout everyday, it is still beneficial to practice flexibility training everyday.

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