Flexibility training is one of the main components of health and fitness. It is as important as cardiovascular training and strength training. Unfortunately, flexibility training often does not get the deserved recognition. Without flexibility our bodies can become stiff, our posture less than ideal, our muscles imbalanced, and our joints prone to pain and injury.

Flexibility is the normal extensibility of all soft tissue that allows for full range of motion around a joint. Flexibility can be obtained through proper stretching techniques. Static stretching, active stretching, and dynamic stretching are three of the most common stretching techniques used today.

Static Stretching is taking a muscle to the point of first resistance and holding that position for at least 20 seconds. Static stretching is a great way to improve muscular imbalances and postural distortions.

Active Stretching is the use of agonist muscles to move a joint through a range of motion. The contraction of the agonist muscles helps to relax the opposing muscle groups (the antagonists) that are being stretched. Both yoga and Pilates are great ways to incorporate active stretching into your exercise program.

Dynamic Stretching is using the force production of a muscle and the body’s momentum to take a joint through a full range of movement. An example of dynamic stretching would be slow and controlled leg swings.

Here are some guidelines on how you can incorporate these stretching techniques into your flexibility training program:

1. Warm up. It is always important to stretch a muscle that is warm in order to avoid injury. Warming the muscle is done by increasing your heart rate for 5 – 10 minutes. A fast-paced walk is a great way to warm up prior to stretching.


2. Duration and frequency. Make stretching a big part of your weekly exercise program. The American College of Sports Medicine recommends flexibility training for the major muscle groups two to three times per week. As far as duration, the more attention you give to flexibility training the more results you will receive. Spending 15-20 minutes on a quality flexibility program will give you better results.


3. Variety. There are many tools you can use to enhance your stretching routine. Stretching ropes, foam rollers, and fit balls are just a few of the tools being utilized to add variety to a stretching program.


4. Join a class. Yoga and Pilates are a few of the exercise classes that utilize different stretching techniques to increase flexibility. One benefit of joining a class is having an instructor to watch you and teach you proper technique.


5. Pay attention to your posture. Not only can you overstretch a muscle, but you can stretch the wrong muscle due to common postural distortion patterns and muscular imbalances. An example of a postural distortion pattern would be a person with rounded shoulders. The upper back rounds and the shoulders move forward causing the muscles of the chest to become shortened and the muscles of the upper back to become lengthened. Stretching a chronically lengthened muscle can only increase chance of injury and pain to that muscle. Stretching the chest and strengthening the upper back will help improve posture and possibly relieve any pain or discomfort.


6. Don’t overdo it. Listen to your body. Stretch slowly and only to first resistance. Stretching should help reduce the chance of injury, not cause injury. Seek the advice from a health professional to individualize a flexibility program for you and show you the proper way to stretch.