As a personal trainer and group fitness instructor, I will often hear clients say that they want to be more flexible. My first question is: “What makes you think you need to be more flexible?” The answers can range from having greater swing range when playing golf to simply reaching down to tie their shoes. The importance of knowing what task they want to improve is that flexibility is very specific. You should choose a stretch for the specific areas that need greater flexibility.
How flexible do you need to be? Well, that varies depending on what your goal is. Being flexible enough to perform your daily activities is one thing. Being flexible to dance or perform gymnastics is another.
Can you be too flexible? Yes. Imagine being able to kick your foot overhead, but then if you were asked to lift your leg slowly you could only lift it waist high. The difference is called the zone of inadequacy (ZOI). Without strength through the full range of motion, the joint is less stable and more susceptible to injury. The larger the ZOI, the greater the risk. To decrease the ZOI, stop stretching the area and work on strengthening your ability to actively (using just the muscles of the area) move the range of motion that you have.
What’s the best way to get more flexible? I’m sure you could have guessed that it’s stretching, but what’s the best way to do that? The real answer is that there is no one best way. All can be effective.
- Yoga: The default assumption for many people is to take yoga classes. That is one way, and yoga has a lot of other benefits; however, it may or may not address your specific needs. (Check out Style editor’s post on Lehigh Valley Yoga to learn a little more about styles and local studios).
- Static stretching: This consists of moving to the position where you feel a moderate stretch intensity and hold it there for 15–30 seconds. Do this for 2–4 repetitions.
- PNF stretching: Proprioceptive Neuromuscular Facilitation (yeah, that’s why we shorten it to PNF) uses the body’s neuromuscular sensors to aid in the stretching process. CR, Contract/Relax is when you move to the point of moderate stretch tension. Let’s imagine lying on your back and pulling your leg up toward the ceiling by using a towel wrapped around the leg. Then, you try to push your leg back down to the floor but resist the movement with the towel. Now you relax the contraction and pull your leg back into what will likely be a little bit deeper stretch position.
- Active Isolated: Using only your muscles move to a point of moderate stretch and hold like a static stretch. Active isolated stretching can help reduce the ZOI.
- When should I stretch? Is it better before or after activity? Well, in general, the fitness world has determined that after activity is a more effective time to stretch. I want to go on to say that you can do stretching any time of day. Take a break from sitting and do a little stretching. You will feel better for it.
- How often should I stretch? The guideline is 2–3 days as a minimum with 5–7 days as being ideal.
While I previously stated that your choice of stretches is specific to your individual needs, here are three stretches for commonly tight areas.
Low back: (Static) Lying on your back, pull both knees toward your chest and hold.
Hamstrings: (CR) Lying on your back with a towel wrapped around your calf or your heel, perform the stretch listed in the CR section above.
Chest: (Active Isolated) Sitting or standing tall, open your arms as wide as you can to your sides at shoulder height or slightly lower. Rotate your palms up and thumbs back while keeping your shoulders down.
These are some of the basics on flexibility and stretching. Stretching can help you reach your optimal ranges of motion for the activities that you want to do. It can also be relaxing and even meditative. If you have any questions about flexibility and stretching, feel free to contact me. Happy stretching.
Mark A Nutting, CSCS*D, NSCA-CPT*D, ACSM-CEP, etc.
Mark, with his wife Heather, are owners of Jiva Fitness in downtown Easton. Mark is a 37-year veteran personal trainer with two National Awards to his name, the 2009 NSCA Personal Trainer of the Year and the PFP 2016 Trainer of the Year Legacy Award. He is an avid blogger and just completed his first book, The Business of Personal Training (Human Kinetics Feb. 2018). Mark is excited to be posting on fitness for Lehigh Valley Style.
