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The benefits of effective stretching are many including reduced muscle and joint stiffness, improved range of motion (creating more fluid and efficient movements) and increased blood supply to muscles and joints, all of which contribute to injury reduction and enhanced performance.
Surprisingly, the limit of one’s flexibility is not controlled entirely by the soft tissues, but also by the Central Nervous System. If a range of motion is not used for a long period of time, the CNS will assume that it is no longer needed and that the body is no longer strong enough to obtain that range.
Therefore, when one tries to get into a range that has not been used for a long time, the CNS puts on the brakes as a safety mechanism to prevent injury. Stretching and strengthening is required to retrain the CNS, and recover the lost range of motion.
The CNS will only allow a range of motion when it is confident that the structure is strong enough to support the body. Consider how a body becomes as flexible as a rag doll while one is unconscious or under anesthesia.
NOTE: This applies to otherwise healthy tissue. If there has been a past injury and scar tissue development, then physical therapy may be needed to remove the physical obstruction.
Passive stretching can moderately increase flexibility and passive range of motion, however the following methods can increase the effectiveness of the stretch and strengthen the range of motion to provide even greater benefits.
Relaxing and Quieting the Mind
As the CNS “puts on the brakes”, there will be discomfort in the stretch due to the shortening of the muscle fibers. If one is focusing on the discomfort and clenching the body (and mind), then the CNS will continue to engage the safety mechanism.
One must relax, breathe deeply and fully, and quiet the body and mind. It may take several minutes, but eventually the CNS will relax and the discomfort will subside. It is only then that an effort to further the stretch should be made.
Ending a stretch before this adaptation is made will render the stretch ineffective, as the CNS has not adapted to the range of motion. Stretching too aggressively (to a high pain level) is also ineffective and can cause damage.
Contract / Relax (a.k.a. “PNF” Stretching)
Contract / Relax is a method of strengthening a range of motion by using an isometric contraction held for a period of 10-20 seconds. This method not only strengthens the current passive range, but temporarily “fools” the nervous system into allowing a deeper stretch once the contraction is released.
Weighted Stretching
Using weights (or bands) in a stretch provides an external force to deepen a stretch beyond the current passive range. This method also provides a strengthening opportunity by moving in and out of the new range of motion with the weight, similar to other weight bearing exercises.
Partner Assisted Stretching
Having a partner assist in a stretch provides the best opportunity for improved flexibility. With a partner providing a moderated external force in the stretch, deeper relaxation can be achieved allowing for greater focus on the feeling of the stretch. The partner can ensure that the stretching form is correct. However, the partner is not in control of the stretch itself, but waits for verbal cues for the assistance needed. The Contract / Relax method can also be used with a partner, providing an excellent combination for maximum benefits.
Surprisingly, the limit of one’s flexibility is not controlled entirely by the soft tissues, but also by the Central Nervous System. If a range of motion is not used for a long period of time, the CNS will assume that it is no longer needed and that the body is no longer strong enough to obtain that range.
Therefore, when one tries to get into a range that has not been used for a long time, the CNS puts on the brakes as a safety mechanism to prevent injury. Stretching and strengthening is required to retrain the CNS, and recover the lost range of motion.
The CNS will only allow a range of motion when it is confident that the structure is strong enough to support the body. Consider how a body becomes as flexible as a rag doll while one is unconscious or under anesthesia.
NOTE: This applies to otherwise healthy tissue. If there has been a past injury and scar tissue development, then physical therapy may be needed to remove the physical obstruction.
Passive stretching can moderately increase flexibility and passive range of motion, however the following methods can increase the effectiveness of the stretch and strengthen the range of motion to provide even greater benefits.
Relaxing and Quieting the Mind
As the CNS “puts on the brakes”, there will be discomfort in the stretch due to the shortening of the muscle fibers. If one is focusing on the discomfort and clenching the body (and mind), then the CNS will continue to engage the safety mechanism.
One must relax, breathe deeply and fully, and quiet the body and mind. It may take several minutes, but eventually the CNS will relax and the discomfort will subside. It is only then that an effort to further the stretch should be made.
Ending a stretch before this adaptation is made will render the stretch ineffective, as the CNS has not adapted to the range of motion. Stretching too aggressively (to a high pain level) is also ineffective and can cause damage.
Contract / Relax (a.k.a. “PNF” Stretching)
Contract / Relax is a method of strengthening a range of motion by using an isometric contraction held for a period of 10-20 seconds. This method not only strengthens the current passive range, but temporarily “fools” the nervous system into allowing a deeper stretch once the contraction is released.
Weighted Stretching
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| Weighted "Pancake" Stretch (Yes, that's me) |
Partner Assisted Stretching
Having a partner assist in a stretch provides the best opportunity for improved flexibility. With a partner providing a moderated external force in the stretch, deeper relaxation can be achieved allowing for greater focus on the feeling of the stretch. The partner can ensure that the stretching form is correct. However, the partner is not in control of the stretch itself, but waits for verbal cues for the assistance needed. The Contract / Relax method can also be used with a partner, providing an excellent combination for maximum benefits.
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