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.

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.

If you wish to improve your range of movement, the stretch should be maintained. Research suggests that people with normal muscles should hold the stretch for a duration of 30 seconds, and repeat it five days a week, for at least six weeks. It is possible to achieve gains in the range of motion of about 20–25 percent. A general rule of thumb is tha

Research is clear: If you do static stretching and you don’t finish with a contraction, you’re more likely to get an injury.”

With this in mind, it is interesting to consider the many stretching techniques that incorporate neurological “tricks,” such as PNF, contract/relax, post isometric relaxation, reciprocal inhibition, etc. Looking at these techniques through the lens of the central governor, we can see them as ways to convince the nervous system that the movement is

There are two basic types of stretching, referred to as “static” and “ballistic.” Static stretching is a very slow, deliberate movement, where you lightly stretch a muscle and hold it statically for ten to thirty seconds. When properly done, this activity promotes relaxation of the muscle being stretched. Optimal static stretching requires that eac

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.