Improve Flexibility with Research-Supported Stretching Protocols

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

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.

There are many variations of PNF, but one that shows arguably the best success is called reversal of antagonists (or, more popularly, 3S—scientific stretching for sports). The 3S protocol uses the process of pushing against a resistance (either a machine or a partner) to engage the agonist muscle while it is in a lengthened position; then, while th

Most muscles will fire most efficiently and powerfully if they are preloaded into a moderate stretch before contracting. This allows the muscle to take advantage of elastic recoil and stretch reflexes.

A study by Krabak and colleagues (2001) examined the passive ROM in patients before, during, and after anesthesia, finding a significant increase during anesthesia. Knowing that anesthesia puts the nervous system in a suspended state, this suggests the CNS, not muscle length, is an important contributor to flexibility.