Fundamentals of Flexibility Training

An overview of flexibility and the evidence-based recommendations for flexibility training.

What is flexibility, and why does it matter? Maybe you have heard the term before but are not sure exactly what flexibility means, or only have a general understanding of it. Flexibility refers to your ability to move your muscles and (one or more) joints through their full range—which is why it is also commonly called joint Range of Motion (ROM). Range of motion can vary widely from joint to joint, and person to person. Poor range of motion can have significant negative effects on the body.

Interestingly, minimum ranges of motion are necessary to maintain the health of not only individual joints, but also your overall health.  For instance, when the range of motion at the joint for our big toe (i.e., the 1st metatarsophalangeal joint or MTPJ) is limited it can only limit motion of the big toe, but can also lead to compensations in movement from the ground up, causing other mechanical problems and even pain. When such limitations are caused by muscle tension, range of motion can be improved over time and with the aid of regular flexibility training.

Flexibility training involves four types of stretching exercises—static, dynamic, slow movement, and Proprioceptive Neuromuscular Facilitation (PNF) stretching.

Static Stretching. Refers to exercises that involve slowly stretching and holding a single position for at least 10 – 30 seconds at a time (per exercise, per side), and are normally repeated 2 to 4 times for up to 60 seconds of stretching total (per exercise, per side). This type of stretching is most commonly used at the end of a workout or once the muscles have been warmed up. Static stretching can be either active or passive.

Dynamic Stretching. Refers to exercises that stretch the body using controlled movement through the (full) range of motion of participating joints. Movements can be sport specific, and can be used as a warm up for more intense exercise. Dynamic stretching can also lead to an increase in your core temperature, thus increasing muscle compliance and nerve conduction velocity, decreasing stiffness and improving energy production.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching. There are several forms of PNF stretching with the most common style being called the contract-relax method, which involves an isometric contraction lasting 5 – 6 seconds and then a slow static stretch of the same muscle. PNF can be done with a partner or can be done alone using a strap or band to assist. This method of stretching is better known for acute results (i.e., quick, short-term), but can also lead to similar long-term improvements as static stretching.

  Slow Movement Stretching. Refers to a form of stretching that begins with a gradual shift from one position to another, followed by a gradual increase in the range of motion as repetitions increase.

Flexibility Training Basics

While there is currently less evidence to corroborate benefits when compared to aerobic and resistance training; research has shown that regular flexibility training increases range of motion across all age groups. It can lead to improvements in posture, as well as balance and mobility—especially when combined with resistance training. Flexibility training may also reduce the risk for musculoskeletal injury when sprinting, changing direction and explosive activities. From performance to posture flexibility decreases your risk for injury, in addition to promoting efficient movement, balance, correct body alignment and muscle length.

Factors Impacting Flexibility. A variety of factors can impact your flexibility, some of which include—but is not limited to, the:

• Structure of your joints, ligaments and tendons

• Bulk of the joint capsule and other musculature (i.e., surrounding muscles)

• Connective tissue pliability

• Normal tension (i.e., length) of surrounding muscles

Due to structural, anatomical and hormonal factors women tend to be more flexible than men. While active individuals tend to have better range of motion than those who are inactive, limiting your range of motion during resistance training can lead to reduce flexibility. Flexibility also tends to decrease naturally as age increases. Many other factors can lead to a loss in normal range of motion including but not limited to inactivity, lack of stretching and injury.

Reminders. A well-balanced exercise routine includes aerobic training, resistance training, stability and balance training, as well as flexibility training. Furthermore, when creating a good exercise prescription, it is important to promote participation in activities that are effective, efficient, safe and enjoyable. When designing any training program, exercise professionals consider the F.I.T.T. Principle.

• F – Frequency: Number of training sessions per week

• I – Intensity: Level of effort during an activity

• T – Time: Duration of training session expressed in minutes

• T – Type: Mode of activity

The Recommendations. Flexibility training can be woven into both aerobic and resistance training, as well as be done on its own for its own purpose. Training programs that include flexibility incorporate both specific movement exercises and the typical type of stretches you would picture. Static stretching is the most common type used by the general public and is typically done as a cool down. Research has shown that, after 3 to 4 weeks of regular participation, 2 to 3 sessions per week of stretching can lead to improvements in joint range of motion.

When prolonged static stretching (holds lasting > 60 seconds) is undertaken during warm up it can hinder future performance, as well as reduce balance and strength. It is also important to note that stretching fatigued muscles, to the point of discomfort, after higher intensity exercise bouts can increase your risk for muscle strains.

Other Considerations. If you have to prioritise time spent on exercise endeavours it is recommend you schedule in aerobic training first, resistance training second, and flexibility training third.

When to Seek Medical Attention. If you have a history of previous injuries and rehabilitation treatments, you should consider discussing your goals with and getting medical clearance from your health practitioner to participate. You could also consider working with a trained exercise professional like a Certified Kinesiologist, Athletic Therapist, or Physiotherapist. After intake questions and a physical assessment, clinicians would know your current range of motion, and will have assessed for hypermobility (i.e., joint laxity) and any other risk factors. They would have the information to provide you with a safe and effective training regimen. More detailed assessments may be needed for further diagnosis.

Major Takeaways

Poor joint range of motion can have a negative impact on a person’s health and performance. Many things impact flexibility, both in positive and negative ways. Regular participation in flexibility training can maintain good joint range of motion, and lead to improvements for those with reduced ranges.

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References

1. Canadian Society for Exercise Physiology. (2021). Section 5: Training for Health & Performance. CSEP Physical Activity Training for Health (CSEP-PATH) Resource Manual.

2. Nguyen, T.D.K. and Chassay, M. (n.d.). Flexibility. American Medical Society for Sports Medicine (AMSSM). www.sportsmedtoday.com/flexibility-va-247.htm#:~:text=Flexibility%20is%20the%20ability%20to,1.

3. UC Davis Health Sports Medicine. (n.d.). Flexibility. UC Davis Health. https://health.ucdavis.edu/sports-medicine/resources/flexibility