Improve Flexibility with Research-Supported Stretching Protocols

One study found that contracting the quadriceps prior to a stretch to utilize reciprocal inhibition was less effective than static stretching alone for increasing hamstring extensibility over four weeks (Davis et al.

Many of us are looking for the ideal set of movements that will take our performance to the next level. But for our purposes, specializations are suspect. In moderation, they can advance our skill, but over time, specialized, repetitive movements take their toll on joints and tissues, even the nervous system. And before long, the result is injury.

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

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