Flexibility Training

Much like other areas of health and fitness, flexibility has a systematic progression based on your goals, needs and capabilities. The three phases of flexibility training that I like to use are corrective, active and functional.


Corrective flexibility is used for increasing joint range of motion, improving muscle imbalances and correcting alter joint mechanics. Some of the techniques for corrective flexibility include foam rolling (also known as self myofascial release) and static stretching. Foam rolling would be used for tight or overactive muscles to help relax and elongate improving muscle extensibility. During static stretching will improve muscle extensibility further by holding your stretches for 20 to 60 seconds allowing for greater lengthening of the muscle.

 

The next phase of flexibility is active flexibility, which uses active-isolated stretching. This allows for the agonist and the synergist muscles to move through a full range of motion while the antagonists are being stretched. In most cases the stretches are only held for 2 to 5 seconds at the end range of motion and then relaxed and it would be done for a specific number of repetitions.

The third phase in the flexibility continuum is functional flexibility which utilizes dynamic stretching. For dynamic stretching you need multiplane are extensibility with optimal neuromuscular control throughout the full range of motion. One easy example of this would be doing bodyweight squats or walking lunges with a medicine ball rotation.

The third phase in the flexibility continuum is functional flexibility which utilizes dynamic stretching. For dynamic stretching you need multiplane are extensibility with optimal neuromuscular control throughout the full range of motion. One easy example of this would be doing bodyweight squats or walking lunges with a medicine ball rotation.

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