CHOICE FITNESS & SPORTS PERFORMANCE

FLEXIBILITY

Flexibility is defined as the available range of motion at a specific joint.  Increasing flexibility and range of motion is the key to developing strength, explosive power and assists in injury prevention.  If proper, systematic stretching is not done, it will lead to the initiation of the cumulative cycle of injury.  The cumulative cycle of injury is a repair process the body undergoes which is initiated by soft tissue trauma and leads to muscle imbalances.  Athletes in competition should stretch daily (including non training days).  Recreational athletes should stretch after each resistance or cardiovascular workout and depending on age and fitness level, daily also. 

A progressive, structured stretching program has numerous benefits including: improving flexibility and range of motion, relieving muscle soreness, treating muscle spasms (or cramps), improving balance, improving static and dynamic posture, relieving stress and increasing athletic performance. With age, your body loses it’s flexibility and it can only be regained and maintained by engaging in a daily stretching routine. With disuse fibrotic tissue (non elastic) will replace muscle fibers which will substantially decrease range of motion and lead to neuromuscular inefficiency (postural distortion patterns). 

Before any stretching routine perform a warm-up to increase the body’s core and muscular temperature.  The warm-up should be 2-3 minutes of light aerobic activity.  Jump rope is an excellent option as it is quick and helps with balance, coordination and increases ankle strength and stability.  The warm-up also helps to increase the dynamic range of motion which focuses on the ability of the central nervous system’s (CNS) to effectively control the range of motion and ability to properly recruit the correct muscles (agonists, antagonists, synergists, and stabilizers) to produce force (concentric), reduce force (eccentric) and dynamically stabilize (isometric) the body’s structure in all three planes of motion (sagittal, transverse and frontal). 

The following are the most common forms of stretching: 

Static Stretching

Static stretching is the most traditional form of stretching and is usually performed upon completion of a workout.  Static (without movement) restores elasticity to the muscles and helps to eliminate lactic acid buildup.  Static stretching involves using your own body weight to take a muscle to the point of tension and lengthening the muscle.  Stretches are held for a minimum of 20 seconds and are low in intensity. Static stretching utilizes the principle of autogenic inhibition, in which the Golgi tendon organ is stimulated which produces an inhibitory effect on the muscle spindle.  This allows the muscle to relax and provides opportunity for enhancing the stretch. 

Active Isolated Stretching (AIS)

Active Isolated Stretching (AIS) is another popular and very effective form of stretching that normally involves the use of a stretching band or device to increase range of motion. This method involves holding the stretch for only 2 seconds (in contrast to static holds which are a minimum of 20 seconds).  This method is known to help circulation and restore the elasticity of muscle joints and fascia. The creator of AIS, Arthur L. Mattes, has been using his method for over 35 years to help people improve flexibility especially involving pattern overload (injury and muscle tightness caused by overuse) 

The philosophy behind this technique is the ideology that if a muscle is stretched too far, too fast and too long, it will activate what is known as the myotatic reflex.  The myotatic reflex is the body’s “safety mechanism” that will contract a muscle for fear of tearing and will inhibit stretching to increase range of motion. Because of this, AIS has a low risk of injury. 

The use of a rope or a stretching band with active isolated stretching helps to move your muscles and increase range of motion which allows your body to remember reprogrammed new ranges of motion.  This form of stretching involves the scientific principle, reciprocal inhibition which states that for any muscle (agonist) to contract the opposite muscle (antagonist) must relax . AIS stretching is suggested for pre-activity warmup with 5-10 repetitions per stretch held for 1-2 seconds. 

SMR Stretching (Self Myofascial Release)

The entire goal of self myofascial release (SMR) is to stretch the fascia (connective tissue that supports and protects the body), This form of stretching which has increased in popularity in recent years involves the use of a “foam roller” for deep stretches of muscles and is important in corrective strategies for postural dysfunction. SMR provides a deep tissue massage while the individual is able to control the pressure and concentration.  Foam rollers average $25-$35 depending on the size of the roller. 

The myofascial system is a web of connective tissue between muscle and bone located throughout the body.  Any injury, inflammation, stress or trauma can cause restrictions in movements and form adhesions or knots that can become uncomfortable.  

When using the foam roll, the goal is to release these adhesions and restore normal movement all over the body.  These “adhesions” are also known as trigger points and alleviating these knots can restore flexibility, increase range of motion and restore balance in both static and dynamic posture. These trigger points, if not relieved, put a tremendous amount of strain on the body and can incite the cumulative injury cycle. 

SMR stretching is a deliberate and sometimes initially painful process but one that provides immediate benefits in relieving knots and adhesions in the fascia. To perform, you roll parts of your body over the foam roller.  Any spots where you feel pain or tightness, apply pressure with the foam roller to relieve the tension.  SMR stretching can be performed prior to activity and afterwards. 

Dynamic Stretching

Dynamic stretching  is active stretching that uses the body’s momentum and force production of the muscle to take the body through a full available range of motion.  Before performing dynamic stretching it is recommended the individual has good levels of core strength, balance, proprioception and flexibility.  Examples of dynamic stretches are resistance tube walking, prisoner squats, and single leg squat touchdowns.  Dynamic stretching is recommended as a pre-activity warm up as long as no postural distortion patterns (muscle imbalances) are present. 

PNF (proprioceptive neuromuscular facilitation)

PNF stretching is the most advanced technique for increasing flexibility and range of motion.  The method always uses a partner so therefore it is not for everyone and both partners must be trained to perform the exercises correctly.  PNF stretching differs in that it focuses on the contraction and relaxation of the muscle being stretched.  PNF originally was designed as a rehabilitative technique but has been shown to increase flexibility and muscular strength.

The process of performing a PNF stretch involves the following. The muscle group to be stretched is positioned so that the muscles are stretched and under tension. The individual then contracts the stretched muscle group for 5 - 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Please note; the effort of contraction should be relevant to the level of conditioning.

The contracted muscle group is then relaxed and a controlled stretch is applied for about 20 to 30 seconds. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 - 4 times.

The importance of increasing flexibility and range of motion for all athletes including recreational athletes cannot be overstated.  Flexibility is important for developing power and explosiveness through the hip, ankle, knee complex.  In golf, tennis and all sports, distance is determined by power.  Power is the ability to generate force for a specific period of time.  Increasing the functional flexibility and range of motion and elasticity of the muscle fibers is essential to generate power.  

Failure to use full range of motion will lead to an inability to generate torque and also inhibit efforts in the deceleration phase of the movement.  The deceleration phase of the movement is the ability to slow down and stop at a given moment.  Examples of deceleration are finishing the swing for a baseball player or returning a volley across court for a tennis player.  In both instances, the athlete has to accelerate and decelerate at top or near top speed. The deceleration phase will utilize agonists, antagonists, synergists and stabilizers for the movement.  If any of those four are hindered by inelasticity or inflexibility the result will be synergistic dominance which will incite the cumulative pattern of injury Injuries most commonly occur in the deceleration phase or movement in the transverse plane of motion.  Failure to train in all three planes of motion and stretch in all three planes will likely lead to injury..  .