Flexibility Fundamentals

Stretching is one of the most overlooked aspect of a complete workout, however it can be one of the most important.  Stretching, also known as flexibility training, can reduce risk of injury and also help prevent delayed onset muscle soreness (DOMS).  We all have worked out hard in the gym and felt that burning or soreness later that day or the day after.  With the proper stretching protocol you can reduce this inconvenience and be better equipped for another exercise bout.

There are 2 kinds of stretching categories static and dynamic.  Static is the most commonly used form and is used in the stretch and hold method.  Dynamic stretching is when the stretch occurs during a movement designed to target a specific muscle or muscle group.  Both can be effective tools when used properly.

Research shows us that stretching before an athletic event does not prevent injury, however it will improve flexibility and range of motion.  If performing a repetitive motion where range of motion is important like distance running stretching before the activity is a good idea.  If performing a power or dynamic movement where you need as much power as possible it would be best to implement a stretching protocol daily, however do not perform static stretches before the activity.  For example research has shown that jumping heights have been impaired by stretching before jumping.

In life timing is everything and so is flexibility training.  It would be best to implement a dynamic flexibility warm-up and look to a more relaxing static stretching protocol after an exercise bout.  So what types of activities constitute the best dynamic warm-up?  Look to perform leg swings both forward and backward as well as lateral or side to side.  Other really good exercises for the lower body include toe walking, butt kicks, and karaoke.  As for the cool down I recommend using static stretching at this point.  The slow static stretching will help alleviate the sore muscle feeling the next day.  Static stretching will prevent blood pooling that may lead to that soreness.   When looking to static stretches be sure to include the groin, calf, and shoulders to prevent some of the most common areas of injury during activity.

For a personalized stretching program consult with your local personal trainer and learn what kinds of stretching will benefit you.  Most personal trainers will perform a fitness assessment before formulating your plan.  During a fitness assessment a trainer is looking for underworked and overworked muscles.  His goal is to stretch the overworked muscles and strengthen the underworked.  With the help of a trainer you can make your exercises more efficient and customized to your needs.

Good Dynamic Stretches:

• Leg swings
• Butt kicks
• Karaoke
• Toe walking
• Heel walking
• High knees

Good Static Stretches:

• Hamstring stretch
• Quadriceps stretch
• Upper Trapezius/Scaline stretch
• Kneeling hip flexor stretch
• Static Gastrocnemius Stretch

Be consistent with your workouts and you’ll notice a reduction in severity and frequency of muscle soreness.  If you’re just beginning an exercise program build up slowly, perform your daily stretches and get plenty of quality rest.  If your muscle soreness continues consider seeing a massage therapist and fitness professional.