What is the basic method of flexibility training?

Static stretching, dynamic stretching, PNF (Proprioceptive Neuromuscular Facilitation), all subdivided flexibility training movements are essentially extensions of these three methods, and there is no "unique secret trick" spread online.

To be honest, my earliest impression of flexibility training was before the physical test in middle school. The physical education teacher pressed down on my back and bent forward. The pain made tears well up in my eyes. That is the most typical static stretching: keep a stretched posture motionless, stay in the position where the muscles have obvious soreness for 30-60 seconds, and rely on continuous traction to lengthen the muscle fibers. Oh, by the way, there is actually quite a bit of controversy in the industry about static stretching. A few years ago, the American College of Sports Medicine issued guidelines specifically mentioning that you should try not to do long-term (more than 30 seconds) static stretching during the warm-up phase, as it will temporarily reduce muscle strength output. If you squat and press your legs for 5 minutes before playing half a basketball game, your first step will feel soft when you run. However, many teachers in the yoga circle still insist on long-term static stretching before practicing, believing that it can open up the joint range of motion first and avoid strains when doing difficult postures. Both opinions are supported by corresponding research. In the end, it all depends on the purpose of your training.

If you go to a sports school to watch athletes warm up, you must have seen a row of them kicking their legs, lunging, and swinging their shoulders and hips. The range of movements is very large but they never stop at a certain position. That is dynamic stretching. I have talked with the assistant coach of the provincial track and field team before, and their athletes need to do light dynamic stretching for 20 minutes before the game. From ankle circles to cross walking, each movement must touch the limit of their current joint activity, and it can warm up the muscles without affecting the subsequent explosive output at all. Of course, not everyone is suitable for dynamic stretching. I had a friend who was recovering from cruciate ligament surgery. He followed the video to do dynamic stretching with kicking legs, and almost pulled the newly grown ligament. Later, the rehabilitation teacher specifically warned that people with old joint injuries and poor mobility must be evaluated before doing dynamic stretching, and slowly increase the amount from the smallest movements.

If you have been to a rehabilitation department or found a personal trainer to open your shoulders or hips, you have most likely come across the third type of method, PNF. To put it bluntly, it is not complicated. For example, when you press your legs, the coach will ask you to exert force in the direction of his hand for 5-6 seconds. After the muscles relax and then press down a little, the results will be much faster than if you force it. When I was practicing Brazilian Jiu-Jitsu, my hips were so tight that I couldn't break the opponent's shoulders when I did the triangle leg choke. I practiced static hip pressing for half a month without making any progress. Later, the big brother in the team taught me to press with the PNF method. Each fight was for 6 seconds. After relaxing, I lowered it a little. After each practice, I did 3 sets, and I could easily hold the triangle choke in less than a month. However, there are many disagreements about this method. Many people in the strength circle feel that PNF relies too much on assistance and cannot be done at home. If the force is not exerted correctly, it is easy to strain. Many traditional yoga practitioners do not approve of this method. They feel that it is too focused on increasing the range in a short time and violates the original intention of stretching and relaxation. In fact, it is reasonable.

In fact, there is really no need to worry about which method is best. When I get home from get off work, I usually have a sore back and back, so I just lean on the sofa and do static stretching of my chest and hamstring muscles for 30 seconds, which is very comfortable. By the way, let me mention the pitfalls I have stepped on. Don't believe that "pain means it is effective." It is enough to have obvious soreness and swelling when stretching. Once you feel the pain, your body is sending an alarm. If you deadlift again, there is a high probability of strain, which is not worth the gain.