Body temperature muscles are more flexible when they are warm. Flexibility can be increased by up to 20% simply by warming up. Inactivity flexibility of an inactive person is considerably less than that of an active person. Age the greatest flexibility can be obtained between the ages of 7 - 12. After 25, flexibility will begin to gradually decrease. Gender females tend to be more flexible than males. Possible reasons for this are due to childbearing potential in women. Joint structure genetic differences in bone structure and muscle length affect the range allowed at certain joints. Room Temperature as said earlier muscles stretch better when they are warm.
Most resistance to stretching comes not from the muscle tissue, but from the connective tissue which includes ligaments and tendons crossing the joint. Ligaments are inelastic but flexible. Stretching is achieved by applying a force to a joint while at the end of range.
There are two types of technique when stretching. First of all the most common and safest form is passive stretching whereby the muscle stretched remains in a relaxed state throughout the entire stretch, e.g. static stretching. Secondly, active stretching whereby the muscle stretched contracts through a range of motion during the stretch, e.g. ballistic and Proprioceptive Neuromuscular Facilitation (or PNF to his mates).
Static Stretching
Achieved by the slow, gradual and controlled elongation of muscle/s through full range of movement. A constant but gentle force is maintained on the muscle by holding a stationary position once the point of stretch has been reached. Once this position has been achieved it should be held for a minimum of 10 seconds breathing deeply throughout.
Guidelines for static stretching include -
Move into and out of each stretch slowly. DO NOT bounce into stretches. Breath out deeply while moving into a stretch. Relax when a stretch is felt in the muscle. Hold for at least 10 seconds.
Dynamic (Range of Motion Stretching)
Involves a repetitive rhythmic action, where a range of movement at a joint is gradually increased. As it increases, a stretch on the muscles of the joint occurs at the end of range. With each movement, the stretch is moved into and out of at a slow and controlled pace. The key to performing successful Range of Motion is maintaining a very slow and controlled pace with every movement. If the stretch occurs too fast it becomes ballistic. Performing dynamic stretches can prevent over-stretching of muscles, as it is not possible to apply a great amount of force during the stretch. Dynamic stretches offer a way of stretching muscles while continuing to move, alleviating the problem of a drop in heart rate.
Guidelines for Dynamic Stretches are -
Initial movements are small, ROM increases gradually until full ROM is reached. Movements must be performed at a slow pace. The movements should be repeated several times for the stretches to be effective. The muscle being stretched should be relaxed & not contracted during the stretch part of the movement.
Ballistic Stretching
A high force, short duration form of stretching. Considered unsafe for the general public because even though it can produce improvements in flexibility its application is much more sports specific as it involves taking the muscle to the end of it range of motion and 'bouncing' to over -stretch it. Because of this, it can cause damage to the muscle and can cause microtears in the muscle fibres. Such trauma can in fact decrease flexibility. Unless you are guided by a professional (with pretty comprehensive insurance) avoid this one at all costs. Proprioceptive Neuromuscular Facilitation (PNF Stretching)
This one is a great one if performed properly. PNF was originally developed for the rehabilitation of injuries. The theories behind PNF stretching are based on the theory a muscle can relax more fully after it has performed a maximum isometric contraction. In this relaxed state it is less resistant to increases in length or stretching. As an isometric contraction is performed at this end of range point, it is believed it will increase the strength of a muscle at this point. The results being greater muscular function through a greater range of motion. Almost any static stretch can be converted to a PNF stretch provided there is immovable resistance. One aspect which is commonly used is the Contract Relax sequence of the PNF process. PNF does result in remarkable improvements in flexibility immediately after stretching.
1. Take the joint to its end of range placing the muscle in a stretched position. 2. Have the muscle perform an isometric contraction against an immovable force for approximately 6 seconds. 3. Allow the muscle to relax. 4. Move the joint further into its and of range and hold for approximately 10 seconds or until the inverse stretch reflex is initiate. 5. Repeat steps 2 - 4 several times.
This technique should only be performed after the body has been thoroughly warmed up. The force of the contraction should be gradually increased and decreased. If a partner is assisting, their only role should be in supplying the immovable force during the isometric contraction and gently assisting with increasing the range after this contraction. At no time should the partner use force to increase the range during the stretch. They should always listen to the participant and follow all directions.
Quite rightly, some authorities on have questioned the benefits of stretching claiming that stretching prior to exercise compromises the mobility of the joint. I would be inclined to agree with this. Excessive stretching and over stretching can also lead to instability of joints. Leave the big stretch till after your workout. Stretch lightly at the beginning and during your workout - particularly if you are doing legs. The last thing you want are your knees buckling underneath you while you've got 200 kg's on your shoulders!
Finally, think about doing yoga, Pilates or a stretch specific class (if your gym provides one). I can't recommend these classes enough. You won't look like a pussy doing them. I can guarantee that after about 3 sessions you'll find yourself feeling much more supple and a lot less achy. You may find yourself with some unusual aches and pains at first but this (assuming you have a very good instructor) will probably be the result of your body re-aligning.
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