Answers (19)
3
This is not a one exercise fits all answer by any means.
It really depends on the situation. The best principle base approach is one of inhibition of antagonist, lengthening of agonist, activation of stabilizers, and mobility through specified range of motion while maintaining proper stabilization in the correct posture.
It is possible to be flexible and not mobile, it is possble to be mobile and not flexible (by definition) so the real question here is not flexibility but mobility. Flexibiltiy is range of a particular joint while mobilty is movement at a joint with proper stability at another joint...which do you think is better suited for a healthier happier body?
This can be furter broken down into body segments.
shoulders
scapular
thoracic spine
lumbar
hip
knee
ankle
Something that everybody should notice here is that not one of these points in the body move in a single plane but all move through all three planes of movement.
Another thing that is worth mentioning is that each of these points ties directly into the one above and/or below. For example the Hips, without proper hip mobilty there is execsive mobility in the lumbar and knee(their main job is stabilty not mobility) leading to two major injruy sites on the body "low back" and "Knee". The body moves in an integrated fashion, so it should be trained in an integrated fashion whether its for Strength or Range of Motion.
It really depends on the situation. The best principle base approach is one of inhibition of antagonist, lengthening of agonist, activation of stabilizers, and mobility through specified range of motion while maintaining proper stabilization in the correct posture.
It is possible to be flexible and not mobile, it is possble to be mobile and not flexible (by definition) so the real question here is not flexibility but mobility. Flexibiltiy is range of a particular joint while mobilty is movement at a joint with proper stability at another joint...which do you think is better suited for a healthier happier body?
This can be furter broken down into body segments.
shoulders
scapular
thoracic spine
lumbar
hip
knee
ankle
Something that everybody should notice here is that not one of these points in the body move in a single plane but all move through all three planes of movement.
Another thing that is worth mentioning is that each of these points ties directly into the one above and/or below. For example the Hips, without proper hip mobilty there is execsive mobility in the lumbar and knee(their main job is stabilty not mobility) leading to two major injruy sites on the body "low back" and "Knee". The body moves in an integrated fashion, so it should be trained in an integrated fashion whether its for Strength or Range of Motion.
2
Muscle Activation Techniques looks at muscle tightness as a form of protection in the body.
Weak or inhibited muscles can create the need for other muscles to tighten up in order to help stabilize the joints. M.A.T gets to the root of pain or injury by addressing muscle weakness rather than muscle tightness. This helps to restore normal body alignment, thereby, decreasing pain and reducing the risk of injury.
Weak or inhibited muscles can create the need for other muscles to tighten up in order to help stabilize the joints. M.A.T gets to the root of pain or injury by addressing muscle weakness rather than muscle tightness. This helps to restore normal body alignment, thereby, decreasing pain and reducing the risk of injury.
0
Pilates! Great to actively recruit/strengthen muscles while also stretching/lengthening them. Almost ever exercise is stretching a part of the body while strengthening another.
0
Patricia,
I like to keep things simple so I will suggest a beginner mat pilates class or beginner yoga (assuming you've never done either). Off the top of my head I suggest Swan I, double knee to chest, single knee to chest, spine stretch forward, downward dog, arm raise and neck rolls. All of these can be found in the suggested class formats. A class is better to ensure proper flow and that your body is warmed up prior to jumping into the stretches. Definetly NO ballistic stretches allowed. Good luck!
Michele
I like to keep things simple so I will suggest a beginner mat pilates class or beginner yoga (assuming you've never done either). Off the top of my head I suggest Swan I, double knee to chest, single knee to chest, spine stretch forward, downward dog, arm raise and neck rolls. All of these can be found in the suggested class formats. A class is better to ensure proper flow and that your body is warmed up prior to jumping into the stretches. Definetly NO ballistic stretches allowed. Good luck!
Michele
0
There is no one "best" stretch. It's best to enjoy a well-rounded program of stretches for all of the major muscle groups of the body. People need to remember that stretching is a NEURO-muscular activity, so stretching frequently (every day or multiple days per week, 15-30 seconds, 2-3 sets) can have more impact than stretching less often and holding stretches for a longer period of time (1 minute or more). When you stretch, it's a great chance to also practice deep breathing and cultivating your mind-body connection.
0
Stretching, whether static or dynamic is only one component of improving flexibility/mobility. Trigger points (aka muscle knots) are also an important factor in soft tissue flexibility. Stretching isn't very good at removing trigger points so you need to do some sort of trigger point/myofascial release work to get rid of those.
also, frequency is more important than duration. I'd rather have someone do 10-15 min. of flexibility work every day than only one yoga class every week. If you have particularly tight areas, doing some work on these spots (even a couple of minutes) multiple times per day will get you the best results.
also, frequency is more important than duration. I'd rather have someone do 10-15 min. of flexibility work every day than only one yoga class every week. If you have particularly tight areas, doing some work on these spots (even a couple of minutes) multiple times per day will get you the best results.
0
Self-myofascial release and TRX Suspension Training. I have rehabbed my shoulder using these modalities and have seen marked improvements in many clients with respect to range of motion, functional strength, stability, mobility, core strength and flexibility using the TRX with minimal impact on the joints. A great and effective tool!
0
yoga! 6,000 yrs old and still effective/practical for the modern age.
Try a beginner yoga dvd or class in your area. You can learn some yoga and do 10-20 or more routines on your own at home, in general or before or after other workouts.
I recommend beginner yoga dvd's on this:
http://www.sunlightyoga.com/stacies-picks-yoga-dvds-cds--books.html
Try a beginner yoga dvd or class in your area. You can learn some yoga and do 10-20 or more routines on your own at home, in general or before or after other workouts.
I recommend beginner yoga dvd's on this:
http://www.sunlightyoga.com/stacies-picks-yoga-dvds-cds--books.html
0
The key to increasing flexibility through yoga postures or strectching exercises is the amount of time you spend in each stretch. It takes roughly 30 seconds for the muscles to begin to release into a stretch. So, you need to hold those stretches for a minimum of 45 seconds, to start, building the holding time slowly. It's okay to have a little discomfort, but you NEVER want to feel pain. Postural alignment is very important, because if you are in an incorrect position, you can create an imbalance in your body. A yoga teacher with good knowledge of alignment is a great help!
0
To me it sounds like your are asking, what are the most effective stretches.
In the world of exercise science four types of stretches are highlighted.
1. Static stretching
2. Dynamic stretching
3. Proprioceptive neuromuscular facilitation
4. Slow movements that elicit a stretch.
All are effective means of stretching. It's important to remember your goals and objectives in choosing which type of stretch you will utilize.
All the best!
In the world of exercise science four types of stretches are highlighted.
1. Static stretching
2. Dynamic stretching
3. Proprioceptive neuromuscular facilitation
4. Slow movements that elicit a stretch.
All are effective means of stretching. It's important to remember your goals and objectives in choosing which type of stretch you will utilize.
All the best!
0
Great answers. The research definitely suggests that are many different types of stretching exercises that can improve ROM about a given joint.
Joanne describes the 4 most commmonly used types. Yoga, Pilates, etc. employ one of more of these fout types.
One point the research clearly supports is that to improve ROM, stretch following a cardiovascular or strenght workout when the tempurature in the area of the targeted connective tissues will be slightly elevated.
Joanne describes the 4 most commmonly used types. Yoga, Pilates, etc. employ one of more of these fout types.
One point the research clearly supports is that to improve ROM, stretch following a cardiovascular or strenght workout when the tempurature in the area of the targeted connective tissues will be slightly elevated.
0
I like downward facing dog and facilitated contract-relax exercises. Each obviously each client has different needs and different stretches are based on that individual.
0
Hey Patricia...
WOW! That is a lot of great advice you have been given thus far. I just want to offer a couple more pieces to help.
No matter the technique you chose to gain flexibility, proper alignment is a MUST. Just because something looks like a great stretch doesn't mean it is, if parts aren't in there correct places. With that being said, remember that stretching is really all about increasing the distance of the origin from the insertion of the muscle.
My second piece is about a having a system. When we talk flexibility, there are many ways to improve one's range of motion. What I think is most important when dealing with clients is have a system. What I use looks something like this:
1.epsom salt bath--least invasive; helps remove toxins
2.heat pad--easy to perform; passive
3.foam roll--trigger point therapy
4.stretch-- active isolated, pnf, static
5.integrative strength--re-introduce muscle to correct movement patterns
Flexibility isn't typically something that people list high on their goals, although it should be. When I put programs together for people, I keep in mind two important factors 1. pain tolerance 2. willingness.
hope this helps,
Jeremy
WOW! That is a lot of great advice you have been given thus far. I just want to offer a couple more pieces to help.
No matter the technique you chose to gain flexibility, proper alignment is a MUST. Just because something looks like a great stretch doesn't mean it is, if parts aren't in there correct places. With that being said, remember that stretching is really all about increasing the distance of the origin from the insertion of the muscle.
My second piece is about a having a system. When we talk flexibility, there are many ways to improve one's range of motion. What I think is most important when dealing with clients is have a system. What I use looks something like this:
1.epsom salt bath--least invasive; helps remove toxins
2.heat pad--easy to perform; passive
3.foam roll--trigger point therapy
4.stretch-- active isolated, pnf, static
5.integrative strength--re-introduce muscle to correct movement patterns
Flexibility isn't typically something that people list high on their goals, although it should be. When I put programs together for people, I keep in mind two important factors 1. pain tolerance 2. willingness.
hope this helps,
Jeremy
0
Self-myofascial release is a great technique for tight muscles but it is important to use other methods as well. I also recommend Yoga as it combines flexibility as well as strengthening.
0
A comprehensive program of foundation movements, designed to replicate at least an average range of motion for all the joints of the body, whenever possible to provide the ROM necessary for the individual's occupation/activities. And slow progressive use of stretching exercises to increase/maintain ROM. This can include myofascial release techniques, yoga, Pilates, aquatic exercise, static stretching, etc. Variety isn't just the spice of life, it is a sound principle for maintaining healthy body and mind.
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