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Flexibility
Flexibility
is defined by Gummerson as "the absolute range of movement in a joint
or series of joints that is attainable in a momentary effort with the
help of a partner or a piece of equipment." This definition tells us
that flexibility is not something general but is specific to a
particular joint or set of joints. In other words, it is a myth that
some people are innately flexible throughout their entire body. Being
flexible in one particular area or joint does not necessarily imply
being flexible in another. Being "loose" in the upper body does not
mean you will have a "loose" lower body. Furthermore, according to
SynerStretch, flexibility in a joint is also "specific to the action
performed at the joint (the ability to do front splits doesn't imply
the ability to do side splits even though both actions occur at the
hip)."
Types of Stretching
Stretches are either
dynamic (meaning they involve motion) or static (meaning they involve
no motion). Dynamic stretches affect dynamic flexibility and static
stretches affect static flexibility (and dynamic flexibility to some
degree).
The different types of stretching are:
• Ballistic Stretching
• Dynamic Stretching
• Active Stretching
• Passive Stretching
• Static Stretching
• Isometric Stretching
• PNF Stretching
Warm up
Warming
up prior to any physical activity does a number of beneficial things,
but primarily its main purpose is to prepare the body and mind for more
strenuous activity. One of the ways it achieves this is by helping to
increase the body's core temperature, while also increasing the body's
muscle temperature. By increasing muscle temperature you're helping to
make the muscles loose, supple and pliable.
An effective warm up also
has the effect of increasing both your heart rate and your respiratory
rate. This increases blood flow, which in turn increases the delivery
of oxygen and nutrients to the working muscles. All this helps to
prepare the muscles, tendons and joints for more strenuous
activity.There are four key elements, or parts, which should be
included to ensure an effective and complete warm up. They are:
• The general warm up;
• Static stretching;
• The sports specific warm up; and
• Dynamic stretching.
All
four parts are equally important and any one part should not be
neglected or thought of as not necessary. All four elements work
together to bring the body and mind to a physical peak, ensuring the
athlete is prepared for the activity to come. This process will help
ensure the athlete has a minimal risk of sports injury.
1) General warm up
The
general warm up should consist of a light physical activity. Both the
intensity and duration of the general warm up (or how hard and how
long), should be governed by the fitness level of the participating
athlete. Although a correct warm up for the average person should take
about five to ten minutes and result in a light sweat.
The
aim of the general warm up is simply to elevate the heart rate and
respiratory rate. This in turn increases the blood flow and helps with
the transportation of oxygen and nutrients to the working muscles. This
also helps to increase the muscle temperature, allowing for a more
effective static stretch.
2) Static stretching
Static
stretching is a very safe and effective form of basic stretching. There
is a limited threat of injury and it is extremely beneficial for
overall flexibility. During this part of the warm up, static stretching
should include all the major muscle groups, and this entire part should
last for about five to ten minutes.
Static
stretching is performed by placing the body into a position whereby the
muscle, or group of muscles to be stretched is under tension. Both the
opposing muscle group (the muscles behind or in front of the stretched
muscle), and the muscles to be stretched are relaxed. Then slowly and
cautiously the body is moved to increase the tension of the muscle, or
group of muscles to be stretched. At this point the position is held or
maintained to allow the muscles and tendons to lengthen.
This
second part of an effective warm up is extremely important, as it helps
to lengthen both the muscles and tendons which in turn allows your
limbs a greater range of movement. This is very important in the
prevention of muscle and tendon injuries.
The
above two elements form the basis, or foundation for a complete and
effective warm up. It is extremely important that these two elements be
completed properly before moving onto the next two elements. The proper
completion of elements one and two, will now allow for the more
specific and vigorous activities necessary for elements three and four.
3) Sport specific warm up
With
the first two parts of the warm up carried out thoroughly and
correctly, it is now safe to move onto the third part of an effective
warm up. In this part, the athlete is specifically preparing their body
for the demands of their particular sport. During this part of the warm
up, more vigorous activity should be employed. Activities should
reflect the type of movements and actions which will be required during
the sporting event.
4) Dynamic stretching
Finally, a
correct warm up should finish with a series of dynamic stretches.
However, this form of stretching carries with it a high risk of injury
if used incorrectly. It should really only be used under the
supervision of a professional sports coach or trainer. Dynamic
stretching is more for muscular conditioning than flexibility and is
really only suited for professional, well trained, highly conditioned
athletes.
Dynamic stretching should only be used after a high level of general flexibility has been established.
Dynamic
stretching involves a controlled, soft bounce or swinging motion to
force a particular body part past its usual range of movement. The
force of the bounce or swing is gradually increased but should never
become radical or uncontrolled.
During
this last part of an effective warm up it is also important to keep the
dynamic stretches specific to the athletes particular sport. This is
the final part of the warm up and should result in the athlete reaching
a physical and mental peak. At this point the athlete is most prepared
for the rigors of their sport or activity.The above information forms
the basis of a complete and effective warm up.
Every
individual athlete must become responsible for assessing their own
goals and adjusting their warm up accordingly.For instance, the time
you commit to your warm up should be relative to your level of
involvement in your particular sport. So, for people just looking to
increase their general level of health and fitness, a minimum of five
to ten minutes would be enough. However, if you are involved in high
level competitive sport you need to dedicate adequate time and effort
to a complete warm up.
How PNF works - PNF Stretching
Proprioceptive Neuromuscular Facilitation
Proprioceptive
Neuromuscular Facilitation (PNF) is a more advanced form of flexibility
training that involves both the stretching and contraction of the
muscle group being targeted. PNF stretching was originally developed as
a form of rehabilitation, and to that effect it is very effective. It
is also excellent for targeting specific muscle groups, and as well as
increasing flexibility, (and range of movement) it also improves
muscular strength.
Certain
precautions need to be taken when performing PNF stretches as they can
put added stress on the targeted muscle group, which can increase the
risk of soft tissue injury. To help reduce this risk, it is important
to include a conditioning phase before a maximum, or intense effort is
used.
Also,
before undertaking any form of stretching it is vitally important that
a thorough warm up be completed. Warming up prior to stretching does a
number of beneficial things, but primarily its purpose is to prepare
the body and mind for more strenuous activity. One of the ways it
achieves this is by helping to increase the body's core temperature
while also increasing the body's muscle temperature. This is essential
to ensure the maximum benefit is gained from your stretching
How to perform a PNF stretch
The
process of performing a PNF stretch involves the following. The muscle
group to be stretched is positioned so that the muscles are stretched
and under tension. The individual then contracts the stretched muscle
group for 5 - 6 seconds while a partner, or immovable object, applies
sufficient resistance to inhibit movement. Please note; the effort of
contraction should be relevant to the level of conditioning.
The
contracted muscle group is then relaxed and a controlled stretch is
applied for about 30 seconds. The muscle group is then allowed 30
seconds to recover and the process is repeated 2 - 4 times.
TECHNIQUE:
The
athlete and partner assume the position for the stretch, and then the
partner extends the body limb until the muscle is stretched and tension
is felt.
The
athlete then contracts the stretched muscle for 5 - 6 seconds and the
partner must inhibit all movement. (The force of the contraction should
be relevant to the condition of the muscle. For example, if the muscle
has been injured, do not apply a maximum contraction).
The
muscle group is relaxed, then immediately and cautiously pushed past
its normal range of movement for about 30 seconds. Allow 30 seconds
recovery before repeating the procedure 2 - 4 times.
Stretching as a cool down.
Stretching
is not a legitimate means of cooling down. It is only part of the
process. After you have completed your workout, the best way to reduce
muscle fatigue and soreness (caused by the production of lactic acid
from your maximal or near-maximal muscle exertion) is to perform a
light warm-down. This warm-down is similar to the second half of your
warm-up (but in the reverse order). The warm-down consists of the
following phases:
• sport-specific activity
• dynamic stretching
• static stretching
Ideally,
you should start your warm-down with about 10-20 minutes of
sport-specific activity (perhaps only a little more intense than in
your warm-up). In reality however, you may not always have 10-20
minutes to spare at the end of your workout. You should, however,
attempt to perform at least 5 minutes of sport-specific activity in
this case. The sport-specific activity should immediately be followed
by stretching: First perform some light dynamic stretches until your
heart rate slows down to its normal rate, then perform some static
stretches. Sport-specific activity, followed by stretching, can reduce
cramping, tightening, and soreness in fatigued muscles and will make
you feel better.
Why post workout?- why not post workout
For quite
some time, there has been an ongoing debate whether stretching should
be done prior to or after exercise in order to prevent injuries and
maximize performance. Other studies have even questioned the real
significance of stretching. However, most of these studies were carried
out under standardized or laboratory conditions.
But
what about the specific meaning of stretching in the field of play? Is
it really needed? And if it is needed, where should it be carried out,
before exercise, after exercise or even both before and after exercise?
This two-tailed hypothesis was investigated by using well-endorsed
fitness tests. The data was then processed using tables, graphs and
statistical packages (Wilcoxon signed-ranks test and ANOVA).
The
results obtained suggest that a stretching protocol should be included
in the training program. The ideal timing in which to include this
stretching protocol is subsequent to the training session because the
benefits of post-exercise stretching seem to outweigh those of
pre-exercise stretching. Although one might think that combining these
two together will gain the benefits of both, analysis of the results
obtained clearly indicated that stretching both before and after
physical training tended to hamper performance in most of the
parameters tested.
It is important to note
that stretching was not introduced simply to improve performance but it
was also meant to serve as a mechanism for injury prevention. This is
the reason why the studies regarding stretching and injury prevention
were also analysed in the literature review. During the study itself,
injury occurrence was monitored but this was not detailed enough to
attribute to the relationship between stretching and prevention of
injury. In fact, this factor was monitored in order to check if the
incidence was substantial enough to affect the results produced.
Recommendations
for further research would be to reproduce such an investigation with a
larger sample and nonetheless involving athletes of different age
groups and different sports. It would also seem beneficial to repeat
the studies which were mentioned in the literature review but this time
involving all training components and not just stretching.
Traditionally, stretching
was done after the warming-up, before the exercise block. However, this
study (Wilcoxon signed-ranks test and ANOVA).
Confirms
the recent recommendations whereby stretching is undertaken towards the
end of the training session. Apart from preventing unnecessary
injuries, further studies in this field can contribute to elevate
sports performance to a higher level.
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