Flexibility Training

Stretching is a critical element of an effective flexibility training program to improve your range of motion around a joint. More formally, stretching is "a planned, deliberate and regular program of exercises that can permanently and progressively increase the usable range of motion of a joint or sets of joints over a period of use". (Source: Alter, 1988). Below is a sample outline for flexibility training using the FITT Principle:

Frequency: You can integrate stretching into your exercise regime 3x/week and eventually progress to 3-5x/week for long-term effects.

Intensity: Stretching should never be painful (despite what some may believe). To properly stretch, you should only extend the target muscle to a point just below your pain threshold and hold that position until the stretched feeling subsides. Essentially, by relaxing, the muscle becomes lengthened. At that point, you should repeat that process in a tighter stretch (again below your pain threshold). If you perform a stretch too quickly or too far, the stretched muscles may go into spasm and contract to prevent injury and you acquire no training effect.

Time: Typically, each stretch will last for 15-30 seconds, depending how long the concerned muscle groups take to ease and lengthen. Long and coordinated stretches encourage permanent gains in joint range of motion.

Type: Depending on the type of stretching you perform, you can obtain a variety of training effects according to your flexibility goals. Static stretching is the ideal method for long-term flexibility results following a workout when muscle tissues are still warm. Dynamic stretching is best for a workout warm-up and athletes preparing for their sport. Active stretches are designed to strengthen the muscle around a joint while passive stretches are intended to help you go into deeper stretches.

Proper Stretching Techniques

  • Wear comfortable and permissive clothing appropriate for exercise and stretching

  • Warm-up so that your body is warmed-up before stretching. A proper warm-up will increase body temperature and release synovial fluid in your joints to facilitate muscle lengthening and increase joint range of motion

  • Maintain proper body alignment during the stretch. If you are new to stretching, avoid stretching exercises that involve bending the spine and hyperextension of joints

  • Stretch along a muscle's line of pull. Do not force a stretch in another direction.

  • Concentrate on the targeted muscle and try to relax it while stretching

  • Take deep breaths and exhale into the stretch. Continue breathing at a regular rate as you hold the position

  • Always take a stretch below your pain threshold and not beyond

  • Take a moment during your free breaks in the day to stretch out any tight muscles

Related Pages:

Introduction to Exercise - New to working out? You can start your training program by clicking here.

The Cardiovascular System - Learn how your heart and lungs work to supply your body with oxygen and nutrients when exercising.

P90X Product Review - Learn why P90X has become such a sensational hit in the fitness industry.