Sports Flexibility Techniques Northbrook, IL

Flexibility Techniques

Why is flexibility necessary?

The goal of joint flexibility is to move unrestricted through a complete range of motion, pain-free. It is one of the essential aspects of optimal physical performance. Stretching is often skipped because it is time-consuming.

This can lead to a lack of mobility in one joint which can affect adjacent joints, causing uncoordinated and awkward movement patterns and increased risk of injury. Increased flexibility, combined with strength, equals power.

When flexibility or strength is lacking, the physical output produced does not reach full potential. Therefore, it is crucial to maintain flexibility to perform optimally and remain pain-free.

What are the benefits of stretching? 

The most significant benefit of stretching is injury prevention.

Limitations to range-of-motion occur when the specific muscles associated with the joint shorten. When a joint is unable to move through its full range of motion, the body will compensate with motion in other joints. For example, restricted movement in the hips can contribute to low back pain. Alternatively, the hips’ lack of mobility can compromise the natural function of the quadriceps and hamstrings at the knee. This interruption of the natural rhythm increases the risk of an ACL tear.

What are the different stretching techniques?

There are three main stretching techniques:

Static stretching

Static stretching is a widely used technique to lengthen shortened muscles to their standard anatomical length. To perform a static stretch correctly, one positions the targeted muscle groups near one’s maximal range and holds for 15 to 30 seconds 3 to 4 sets daily. Stretching can be done actively with a stretching strap or a Rebound Fitness employee’s assistance. Over time the range of motion will improve.

Dynamic stretching

Dynamic stretching is stretching with movement. The uses contraction of one muscle group to stretch another muscle or group of muscles. This technique is useful in warming-up before exercise and intended to mimic a sport or activity’s movements. These stretches require controlled, repetitive contractions of the targeted muscles. Some examples of this stretching include side shuffling, lunge walk with a twist, backpedaling, and a straight leg kick.

Proprioceptive neuromuscular facilitation (PNF)

This type of stretching involves a combination of contractions while lengthening the group muscles through a specific pattern. Three different techniques involve a 10-second push phase followed by a 10-second relax phase. They are called contract-relax, isometric hold-relax, and slow reversal-hold-relax. These types of stretches are best done with a partner and can stretch any muscle in the body. 

What type of stretch is best for me?

The choice of stretch all depends on the person and what they need to gain from the stretch. Static stretches are the safest to perform. They are best for those individuals who are returning from an injury or who are more sedentary. Dynamic stretching can cause soreness and is better for those who will be involved in vigorous activity or those who have progressed in flexibility. PNF stretching will show greater flexibility over time but requires assistance from a partner who is familiar with the patterns. 

What should I expect when working on flexibility with a physical therapist?

Before stretching it’s essential to warm up the muscle or groups of muscles involved. Examples of warming up are low-intensity exercises such as a stationary bike, elliptical, treadmill walk, jog, or a hot pack. Always wear non-restricted clothing to allow optimal movement of the joints. Perform all flexibility exercises within pain tolerance. There will be tolerable discomfort during the initial phase of stretching. Do not push through the pain. Be sure to breathe normally, and do not hold your breath. In the event, the pain is more than minor discomfort, notify a medical professional.

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Sports/activity specific stretching is incorporated into every treatment or exercise plan to improve range of motion and reduce injury. For more information, Contact Us Today at Northbrook, IL Center.

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