Developing your Flexibility

Now this is where the fun really begins.
Since the body temperature is greatest just after aerobic or intense exercise, maximum flexibility gains can be achieved by including stretching exercises at this stage.

Choose a few stretches that you are tight in and slowly work towards getting further to your goal, stretching is the art of pulling.

Get different books out at the library and look on the internet to learn different stretches but again remember get your body really hot before stretching it makes a huge difference, you get a deep stretch when you are hot.

Daily Flexibility Training.
Daily stretching is most effective for long term improvements. Once optimal flexibility is achieved it can be maintained by stretching 2-7 times a week.

Stretches can be done anywhere, not just at the gym after a warm-up or exercise. You may for example have tight hamstrings, so you would stretch at the desk every hour or so. This would involve very gentle, progressive held stretches, for example leaning into a hamstring stretch while seated at the desk.

Use your imagination and be creative in stretching.

Methods of Stretching

Dynamic Stretching

Dynamic = movement

Dynamic is with Range of Motion (ROM).
Ballistic is exceeding the (ROM).
Advantages:
-appropriate if specific to sport/activity.
-good for specific movement preparation.
-often more enjoyed because it is dynamic.
Disadvantages:
-higher risk of injury if preformed when cold or too "ballistic" (uncontrolled).
This method of stretching is most safe and effective when done after a warm-up and static stretch.

Static Stretching
Static=held, not bouncing or moving.
Advantages
-safe.
-pain free.
-less energy used.
-reduces muscle soreness.
Disadvantages
-can be boring.
-may reduce power output.

PNF Stretching (Proprioceptive Neuromuscular Facilitation).
This method of stretching involves alternating muscular contraction with relaxation. A 5-8 second isometric contraction is held followed by a stretch for 5-8 seconds. This is repeated several times.

This is the most effective method of stretching and is appropriate for people requiring extreme ranges of motion, but is only suitable when preformed after a warm-up and static stretch.
Advantages
-Provides a balance of joint strength.
-Very effective, perhaps most effective in increasing flexibility.
Disadvantages
-You need to be highly motivated because it requires energy.
-Greater risks involved.
-Use of valsalva increases blood pressure and therefore this method is not appropriate for hypertensives.

When stretching with a partner:
-Must always listen to the person being stretched.
-Partners should be a similar size and strength.

Have fun but do be careful not to over do it.