Last week I began a discussion about flexibility. I said that flexibility was simply the ability to move joints through a full range of motion and described a simple test to evaluate the flexibility of the lower back. If you have taken the test, record the score as a standard for comparison after several months of flexibility exercises.
There are several types of flexibility exercises: (a) ballistic stretching, (b) slow-sustained stretching and (c) proprioceptive neuromuscular facilitation stretching (PNF). Although each type of exercise can help flexibility, there are advantages for some types over another. For instance, ballistic or bouncing movements do increase flexibility, but can lead to muscle soreness and injury because of small tears to the soft tissue. This type of stretching fires small muscle sensory units (stretch receptors) in the muscles which actually causes the muscles to contract as they are stretched, which increases the probability of injury. This type of movement can also overstretch ligaments causing excessively loose joints.With slow, sustained stretching, muscles are gradually lengthened through a joint's full range of motion, and the final position is held for a few seconds. Since the stretch receptors are not fired, the muscles relax and greater stretch can occur with less chance of injury. Slow, sustained stretch is the most common technique for developing flexibility, and I recommend it over the other two methods.
The third method, PNF, requires the help of another person and is used by gymnasts and other athletes who need to develop maximum flexibility. A helper provides the initial force by slowly pushing in the direction of the desired stretch. The person being stretched then applies force in the opposite direction of the stretch (against the helper). After four or five seconds, the person being stretched relaxes again and allows the helper to increase the initial stretch. This procedure is repeated a few times until mild discomfort is experienced. On the last trial, the stretch is held for several seconds.
Before starting any flexibility exercise, the muscles should be warmed up with some easy calisthenic exercise or by an aerobic program. Many people enjoy stretching after a cardiovascular workout because the muscle are warm and loose. Also, pain should never be a part of a flexibility program. Stretch until you feel a little discomfort, but don't overdo, especially at first.
Most professionals recommend that flexibility exercises for each joint be done about four or five times and that each time the final position be held for five to 10 seconds. As you become used to stretching, the final position can be held progressively longer times, up to about a minute. You should probably do these exercises daily for the first six to eight weeks, then two or three times a week will be plenty to maintain your flexibility.
I would like to wish all of you readers a happy and productive New Year. What a wonderful time to make New Year's resolutions relating to a more healthful lifestyle. Don't try to do too much all at once, but work on a few of the most important changes that will help you become the physically fit person you want to be. Good luck in your efforts!