There are several different techniques that individuals can use to enhance his/her range of motion to improve flexibility. These include:
1) Static Stretching
This method of flexibility training involves taking a specific joint or set of joints through a ROM to a comfortable end point (at least 20 seconds), resting for approximately 20 seconds, and then repeating the stretch two to three times.
The goal of static stretching is to overcome the stretch reflex (the automatic tightening of a muscle when stretched, which relaxes after approximately 20 seconds) to coax a joint into a wider ROM. The stretch reflex occurs when a stretch receptor ("Glossary") in the muscle senses if a muscle is being stretched too far (so the stretch receptors monitor the length of a muscle) and will contract that muscle to prevent it from being stretched even further (the muscle might tear if it is stretched too far).
• Example: Sit on the floor with your legs in front of you and bend forward at the hips with your spine in a neutral position until you feel a slight tension in the hamstring group. This stretch requires relaxation of the hamstrings and will increase ROM at the hip joint. Keep in mind that if you also flex the spine, you will be including the ROM of the vertebral joints, which may decrease the effect on the hamstrings.
• Advantages: Static stretching can be used by virtually anyone; it is easily taught and usually very safe. Once learned, it can be performed in almost any environment without external assistance or equipment.
• Disadvantages: Static stretching will improve flexibility at a specific body position and only to a small degree outside of that position, limiting its effectiveness for athletes or those wanting to increase flexibility in multiple ROMs.
Static stretching is the most recommended type of stretching.
2) Dynamic Stretching
This method of flexibility training uses increasingly dynamic movements through the full ROM of a joint. Dynamic stretching develops active ROM through the process of reciprocal inhibition, where the agonist muscle is contracting while the antagonist or opposite muscle is carried through the lengthening process.
Click Here for a video showing a dynamic stretching routine
When performed correctly, dynamic stretching warms up the joints, maintains current flexibility, and reduces muscle tension. The exercise begins at a slow pace and gradually increases in speed and intensity. This method of stretching is best performed before exercise or activity that is movement based, like tennis or hiking.
• Example: While standing on one foot, flex the hip joint of the nonsupporting leg (knee extended, like a pendulum). This motion contracts the hip flexors (agonists) and requires inhibition or relaxation of the hamstring group (antagonists).
• Advantages: Dynamic ROM is extremely useful for athletes and those who are warming up for an activity that requires a wide ROM, especially when speed is involved. Dynamic and static stretches combined can prepare the joints for explosive movements more than either type alone.
• Disadvantages: Dynamic ROM should be used gradually and only by those who have been shown an appropriate series of movements. If inappropriate movements are used, small trauma may be experienced over time in the joints or connective tissue from movements that are too fast or through a ROM that is too extreme.
3) Proprioceptive Neuromuscular Facilitation (PNF stretching)
PNF stretching is where a person does 1) an initial stretch of a muscle group, 2) then contracts the muscle, 3) then goes back to the initial stretch again. The second time the person does that "initial" stretch, he or she should be able to stretch further due to the contracting of the muscle (in #2) turning off the stretch receptor ("Glossary") and allowing for a further stretch in #3.
A great list of PNF stretches can be found on this page: Click here for PNF stretching webpage
PNF stretches do increase range of motion greatly. However, there are a few things to be aware of...
1) the person doing PNF (and any types of streching) should have completed a warm up (fast walk or light jog)
2) PNF stretching is mostly done with a partner (see the PNF stretching webpage above) but can also be completed if the person has a rope as in this example... Click here for PNF stretching video example. When working with a partner, the person being stretched is:
a) engaging in Passive Stretching ("Glossary"), wherein he/she is not doing moving the joint. As opposed to Active Stretching ("Glossary"), wherein he/she is doing all of the work him/herself
b) If a partner is used, please be sure to have a great line of communication with him or her to let them know when to stop stretching you OR you could get injured.
4) BALLISTIC STRETCHING
This type of stretching involves bouncing while stretching and is not considered safe! It is a type of stretching that was used many years ago and some people (older PE teachers) may still be trying to do this type of stretching. For more information on it, you can go here... Click Here for additional information on Ballistic stretching