Improve Flexibility with Research-Supported Stretching Protocols

The idea that flexibility is limited by the nervous system is supported by research showing increases in flexibility from stretching are likely caused by increased stretch tolerance, rather than increased length of the muscle.

Stretching to increase your range of motion is simple in theory, but it is not easy in practice. It requires concentration, patience and strength. Additionally, not every stretch is appropriate for every individual.

The more flexible a person is throughout his or her joint range of motion, the easier that muscle can be stretched. While this makes for a more elastic muscle that is less prone to injury, it also means the muscle can’t create as much power as a less elastic muscle.

Dynamic stretching, on the other hand, focuses on proper form and motions that help to actively increase range of motion within reasonable parameters.

excess flexibility creates the threat of injury. The further a joint moves away from neutral into the end range of motion, the greater the chance for tissue damage, particularly when the movement involves uncontrolled forces.

In terms of static stretching intensity is normally stipulated in terms of the perceived level of pain (e.g. “stretch until a point of mild discomfort”) whereas volume is generally specified by time. A common guideline is to hold a stretch for 10 to 30 seconds and then maybe to repeat the stretch. There are 2 principal ways in which stretching can