Basic methods of flexibility training

Static stretching, dynamic stretching, proprioceptive neuromuscular facilitation (PNF), passive stretching, the adaptation logic varies greatly among different groups of people and in different scenarios, and there is no universal optimal solution.

Many people's impression of stretching is still "stop until you feel sore." This is the most popular static stretching - the whole class stretching your legs together before the physical test at school, the ten-minute split horse in the dance studio, or even standing up and reaching for the ceiling for 30 seconds after sitting for a long time, all fall into this category. What’s interesting is that the controversy over static stretching has been going on for almost ten years: most coaches of track and field teams and powerlifting circles are opposed to long-term static stretching before exercise, saying that it will reduce muscle strength by 10% to 15%. The sprinters on my previous team didn’t believe it. I stretched my legs for 3 minutes before the game, and my 100-meter time dropped by 0.8 seconds. When I started, my legs were as soft as stepping on cotton. But on the other hand, most Hatha yoga practitioners insist that static stretching is the way to truly improve deep-seated flexibility. They believe that dynamic stretching can only activate superficial muscles and cannot relax adhering fascia. In fact, both sides are right. Use static stretching to relax after exercise, and stretch your shoulders and neck after sitting for a long time. It is very comfortable. Just don’t use it in the wrong situation. I used to believe what was said on the Internet, "10 minutes of static pulls every day, and you will lose a horse in a month." After deadlifting for two weeks, my hamstrings became swollen. Later, I realized that deadlifts were useless for my muscular calves. I had to roll a foam roller first to relax the fascia. After going through many pitfalls, I realized that all the universal methods on the Internet were bullshit. Only the ones that suit you are suitable.

The complete opposite of static stretching is dynamic stretching. To put it bluntly, it is non-stop, controlled repetitive activities. The walking lunges, body rotations, kicking and touching the feet in physical education classes, and the high leg raising and side sliding steps performed by basketball players before the game are all typical dynamic stretching. This kind of stretching is now basically a standard part of the warm-up session. It can increase joint mobility without releasing the explosive power of the muscles like static exercises. However, there are many newbies who fall into this trap. I once had a student who was practicing for the first time. He swung his legs and wanted to kick himself in the head, which directly stretched his hamstring muscles. It took half a month to heal. Now there are many voices in the industry saying that when doing dynamic stretching for novices with poor flexibility, they must first control the range. Don't pursue how beautiful the movements are. The first criterion is not to hurt.

To ordinary people, PNF may sound a bit mysterious. The full name is Proprioceptive Neuromuscular Facilitation. It sounds like some kind of black technology, but the practical logic is very simple: first stretch the muscles to the limit you can bear, exert force against the resistance for 10 to 15 seconds, relax and then pull deeper. I used to do deadlifts until my hamstrings were tight, and I went to a rehabilitation practitioner to do PNF for two months. The first time he did it, he lifted my legs to the highest position I could bear, and asked me to press down hard against him for 10 seconds. After relaxing, he directly lifted my legs up almost 5 centimeters. At that time, I could only touch my ankles, but after doing it, I could directly touch my toes. I was so shocked that I didn't speak for a long time. Nowadays, many people say that PNF is the most efficient way to improve flexibility, but some scholars in the rehabilitation field have pointed out that if the intensity of resistance is not controlled well, it is easy to strain the deep muscle fibers, and ordinary people cannot do it at home. It is safe to have professional assistance. I do not recommend that you just follow the online tutorials and practice blindly. If you really want to try, it is best to find a reliable rehabilitation practitioner.

By the way, many people ask whether foam rolling and fascial gun relaxation count as flexibility training. This is still debated in the industry. Some people think that it belongs to fascial relaxation and does not belong to the category of stretching. Others say that as long as it can improve the range of joint mobility, it counts. After I practice my legs, I will roll the foam roller for 5 minutes. It is true that I will not be so sore the next day that I can't go downstairs. It doesn't matter whether it counts or not, as long as it is useful.

Finally, let’s talk about the most familiar passive stretching, which means that you don’t have to exert force yourself and rely on external force to help you pull - ask a coach to help you press your legs, use elastic bands to tie your shoulders, and even most of the projects in the stretching halls opened in shopping malls are passive stretching. I have a friend who studies ballet. She has been stuck in the crossbar for half a year and can't get out of it. She asks a teacher to do passive hip opening once a week. After three times, she touches the floor directly. However, after each press, she has to sit on the ground and cry for ten minutes. She says it hurts so much that she can't even walk. There is also controversy about passive stretching. Supporters say that it is highly efficient, and bottlenecks that cannot be broken through by oneself can be quickly opened by external force. Opponents say that passive stretching can easily exceed the tolerance threshold of the muscles, causing irreversible strains. Moreover, if you rely on passive stretching for a long time, your ability to actively control your flexibility will become worse. Just like many people who are forced to open the cross by the teacher, they still cannot control their legs. In fact, it all makes sense.

To be honest, flexibility training is never about how many degrees of split you can do compared with dancers. The core is that your joint mobility can meet your daily needs - if you are sitting in an office, you can turn your head normally, squat down and tie your shoelaces, if you are running, you can open your legs without getting stuck, and if you are playing ball, it is enough. Don't worry about which method is the most professional. Choose one that you can persist in and feel comfortable after practicing. It's better than anything else.