A complete collection of flexibility training methods

The essence of flexibility training is to extend the extensibility of muscle-tendon units through external force intervention and improve the activity restrictions of joint capsules and surrounding soft tissues. Currently, the mainstream training methods that can be implemented are divided into four categories: static stretching, dynamic stretching, PNF stretching, and functional stretching. Generally healthy people insist on stretching the target part 3-5 times a week for 10-15 minutes each time. Significant increases in joint mobility can be observed in 4-6 weeks. There is no need to pursue extreme effects such as "splits in a day". Safety is priority.

I’ve seen too many people hold their legs and push their heads on the first day after signing up for a gym membership. Or their muscles are so sore the next day that they tremble when walking down the stairs, or they still can’t touch their toes after practicing forward bends for two months. Essentially, they haven’t chosen the right method that suits them.

Let’s start with the static stretching that everyone is most familiar with, which is the kind where you stretch until you feel an obvious stretch and then stop without moving. This is the way everyone used to press their legs before the physical test when they were students. Oh, by the way, there happens to be a controversy that has been going on for almost ten years: can static stretching be done before competitions in explosive events such as powerlifting and track and field? Early research said that static stretching for more than 60 seconds would reduce muscle strength output, so the old coach of the team used to scold someone for pressing their legs before a game. However, new evidence-based research has come out in the past two years, saying that as long as static stretching of a single part does not exceed 30 seconds, it will not affect explosive power at all, but can reduce the risk of strain. On the contrary, most yoga schools advocate that static stretching should be stayed for 1-2 minutes to deeply relax myofascial muscles. My own experience is that if it is a pure stretching day, it is okay to stop for 1 minute. It can be tolerated if the legs are shaking like a sieve. If it is a warm-up, 30 seconds is enough. Don’t stick to the standard, just follow the rhythm that suits you. During practical exercises, be careful not to bend your waist to compensate. For example, when practicing the stretching of the hamstring muscles, many people bend forward like a shrimp while standing. In fact, change to a sitting position, keep your back flat against the wall, and slowly reach forward. Stop when the hamstring muscles feel about 7 minutes of stretch (a little sore but completely tolerable, and the pain will not make you grin). The effect is much better than hard pressing.

If you have just warmed up and are preparing to exercise, or you already have muscle stiffness problems, and static stretching does not activate enough, then dynamic stretching will be more suitable. It is the kind of movement that controls the amplitude and repeatedly moves within the range of joint movement, such as swinging the legs forward and backward, lunging and turning, and wrapping the arms that everyone often does. I used to help basketball kids on the school team prepare for games. Some kids would swing their legs so fast that they would fly in order to look cool. In fact, it was completely useless. The core of dynamic stretching is that every movement must hit the limit of your current range of motion. Slow down and control it. For example, when doing lunges and turns, you must feel the stretch in the thoracic spine every time you turn and then turn back. What is dangling around is just a make-up. There are also different opinions here. The CrossFit circle likes to tie dynamic stretching and muscle activation together, called dynamic warm-up, and also add movements such as elastic walking and side sliding steps. However, traditional track and field coaches feel that there is no need to be so complicated. It is enough to run around the playground twice and then swing your arms and kick your legs. In fact, they are all correct. If the exercise you want to do is complex, add more movements. If it is just jogging, simple movements will be enough.

If you are in a hurry to improve your scores, for example, you have to take the physical test next week for forward flexion, or you need to unlock the one-piece horse to perform modern dance on stage in half a month, then PNF stretching is recognized as the efficiency ceiling - oh yes, the full name is Proprioceptive Neuromuscular Facilitation Technology, the name is quite deceptive, but it is not difficult to operate: it is best to find a partner, for example, if you want to practice popliteus For hamstring muscles, lie flat on the mat and lift one leg to the highest position you can bear. As long as you feel a clear stretch, your partner will help you hold your knee down without bending it. Press your leg down with all your strength to resist your partner's resistance. After exerting force for 10 seconds, relax completely. At this time, your partner will help you push the leg up 5 to 10 degrees. Stop for 30 seconds and repeat 3 times. I was cramming before the physical test. Originally, I could only reach my ankles when I bent forward. After doing PNF twice, I could reach my toes directly. The effect was really immediate. However, there are different points of view here. Rehabilitation practitioners have repeatedly emphasized that it is best to have professional guidance for PNF. Failure to control the strength when exerting force can easily lead to injury. However, there are also many street fitness bloggers who have provided self-help PNF tutorials. You can do it against the wall or with elastic bands without a partner. I have tried self-help methods myself and it is indeed useful. However, you must control the strength yourself and don’t show off.

Many people may have had this feeling: After practicing leg pressing for a long time, I still have back pain when I bend down to pick up a package. I have to put on socks and lift my legs on the bench to get them. This is because the stretching you practice does not match your daily movements. Functional stretching, which has been particularly popular in the physical fitness circle in the past two years, solves this problem. It does not pursue that you can stretch your legs over your head, but only trains the range of motion that you can use in daily life. For example, if you often sit for a long time, you can practice the stretching of the thoracic spine after holding your chest while sitting, and by the way, stretch the pectoralis minor. ； If you often have to lift heavy objects, practice squatting and stretching, and move your hips and thoracic spine. ； If you often hold your baby, practice lateral stretching after raising your arms to relax your trapezius muscles and rotator cuff. Traditional yoga teachers sometimes complain that this kind of stretching is "half-baked" and does not pursue the ultimate range of motion. However, rehabilitation practitioners generally agree. After all, most people do not practice flexibility to become acrobats. It is enough to solve the discomfort in daily life.

Oh, by the way, let me tell you about the pitfalls I have stepped on, so please don’t step on them: Don’t stretch when you are just injured. For example, if your ankle is sprained and swollen like a bun, apply cold compress first to reduce the swelling, and then move slowly after the acute stage is over, otherwise it will become more swollen.； And don’t believe the nonsense that “it only works if it hurts”. It’s enough to keep the stretch feeling at around 7 points. If it hurts at 10 points, it’s pure abuse and it’s easy to get injured. ； You don’t need to practice for an hour at a time. Take 10 minutes every day before going to bed and stretch on your stiff areas. It is much more effective than two hours of sudden training on weekends.

In fact, there is no unified standard for flexibility. You don’t have to compete with others to see who can do the splits or who can bend forward beyond the palm of the hand. As long as your waist is not stiff after sitting for a long time, you can easily see the car behind you when you turn your head, and you don’t have to lift your legs to put on shoes, it is enough. Choose a method that you can stick to, which is better than anything else.