Basic methods of flexibility training: stretching method

Stretching is currently the most widely used basic flexibility training method in the fields of mass fitness, professional training and rehabilitation. The core logic is to expand the joint range of motion and reduce the risk of sports injuries through controlled extension of soft tissues such as muscles, tendons, and ligaments. Currently, the mainstream technical paths are divided into three categories: static stretching, dynamic stretching, and PNF (Proprioceptive Neuromuscular Facilitation) stretching. There is no "optimal solution" that applies to all scenarios. The selection criteria are fully adapted to the usage scenarios and individual physical conditions.

Last week, the freshman who led the school's track and field team did a physical fitness test. There was a kid who was training for the 100-meter race. He hugged his legs and pressed his hamstrings for five minutes when he warmed up. Not only did his stride not open when he started to run, he almost stretched himself, and he squatted on the ground to slow down for a long time. He himself also wondered: Isn’t it said that stretching can improve flexibility? Why did it get damaged instead?

In fact, the controversy about stretching has been raging in the sports circle for almost 20 years. In the early years, the standard warm-up in physical education classes in primary and secondary schools included static stretches such as forward bends and leg presses, which were held for 30 seconds to 1 minute. Everyone agreed that this was a standard operation to improve flexibility. But later, more and more sports physiology experiments pointed out that static stretching for more than 30 seconds during warm-up will temporarily reduce the peak strength and explosive power of muscles. For events that require strength, such as sprinting, weightlifting, and high jump, it will affect performance and even increase the risk of strain. Now most professional teams have long moved long-term static stretching to after training in the warm-up to relax tight muscle groups and reduce delayed onset soreness. But if you ask teachers who teach traditional martial arts or yoga, most of them will give you the opposite answer: Many schools believe that doing low-intensity long-term static stretching before training can help you "loosen" tight fascia and avoid movement deformation. This is especially true for people with extremely poor joint mobility, such as fitness novices who get stuck when squatting before reaching parallel. Adding 15 seconds of static stretching on the back of the thigh during warm-up can indeed help you squat more standard. There are many practical cases to support this, and no one can convince anyone.

The most popular thing in the public fitness circle now is dynamic stretching. If you go to the gym, you will see that many people swing their legs forward and backward, lunge and turn, and wrap their arms during warm-up. They are all in the category of dynamic stretching - that is, stretching soft tissues with a controllable movement trajectory. It will not let the muscles enter a relaxed state, but can activate nerve connections, which just meets the needs of warm-up. Before I practice rock climbing, I will do 5 minutes of dynamic wrist circles, shoulder openings and hip rotations. The feeling of exerting force when climbing is obviously much better than climbing directly. But this method is not a panacea. The last time I went to the rehabilitation department to see a doctor for shoulder injuries, I heard him complain that he had recently received several patients who had torn the labrum of their hip joints by doing dynamic leg swings following Internet celebrity videos. Especially those with old joint injuries or poor proprioception. The amplitude of dynamic stretching was not controlled and the swing was too hard, which was more likely to be injured than static stretching. Many traditional yoga schools still do not recognize dynamic stretching, thinking that "stretching without awareness is just a toss", which is rough and unreasonable.

If you are pursuing the efficiency of improving flexibility, many professional coaches will recommend PNF stretching. In popular terms, it is a "contraction-relaxation" type of stretching: for example, if you press your legs to a position where you feel a slight soreness, contract the muscles against the direction of force for about 5 seconds, then relax and press down a little, repeat two or three times, the range of motion will be improved much faster than static stretching. This method was first used for rehabilitation of paralyzed patients, and later spread to fitness and special training circles. In order to open my shoulders enough to reach the far point of rock climbing, I did PNF with my partner for half a month, and the range of motion of my shoulders did increase a lot. But if you ask veterans in the powerlifting circle, most people will advise ordinary people not to try it on their own: PNF has very high requirements for contraction strength and stretching range. If you practice it by yourself without anyone watching, it is easy to pull and tear the soft tissues with excessive force. It is not as safe as slow static stretching. People with osteoporosis or nerve damage should not even touch it.

In fact, there is no need to think about stretching too professionally. If your back is sore after sitting in the office for a long time, stand up and hold your waist, lean back for 10 seconds, and touch the ceiling to reach it. This is essentially a short-term static stretch. There is no need to pursue the online standards of "flexion to touch the ground" and "horse split to the bottom". Everyone's soft tissue elasticity and joint structure are naturally different. Some people can do the splits without practicing, and some people still can't touch their toes after practicing forward bends for half a year. As long as there is only soreness and no tingling when stretching, you will be fine.

After all, stretching is just the basic method of flexibility training. Don’t worry about which one you must choose. Just choose dynamic or short-term static for warm-up, and choose long-term static or PNF for relaxation after practice. There is no shame in stretching a few times when you are tired. Whatever suits you is the best.