What types of stretching methods can be divided into for flexibility training?

Fans who are often exposed to flexibility training probably have the impression that the current mainstream classification in the industry is static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF stretching). There are also many sports rehabilitation practitioners who will separate ballistic stretching from the general category of dynamic stretching as the fourth category. The classification logic of different systems is slightly different. In fact, there is no need to bother with naming. The core is to look at the action logic and applicable scenarios.

I usually lead amateur track and field team members to prepare for competitions. During the warm-up phase, I basically don’t arrange static stretching for more than 10 seconds. It’s all about dynamic stretching, such as left and right lunges and turns, forward kicks while walking, and side swings. You can think of the muscles as rubber bands just taken out of the refrigerator. When they are cold, they are pulled hard. Stretching in a fixed position for too long will reduce its elasticity and affect subsequent sports performance. Dynamic stretching is to stretch the muscle fibers little by little with small movements, which is just suitable for the needs of warm-up. It can not only increase the muscle temperature, but also activate the muscle groups that will be used later, reducing the risk of straining just after playing.

After the training is over, the choice is reversed. At this time, the muscles have been completely warmed up. Pull to a position where there is obvious soreness but no pain and stop for 30-60 seconds. This is the most familiar static stretching. Using force to maintain the posture by yourself is active static stretching. If a partner helps apply pressure or relies on elastic bands to fix the position, it is passive static stretching. The most common pitfall for newbies is poor control of intensity during passive stretching. Last month, I met a young girl who had just joined the gym. The personal trainer did not pay attention to her feedback when he pressed her hamstring muscles. The intensity was too strong and directly stretched the soft tissue. It took almost two weeks to slow down before normal exercise. Therefore, when passive stretching, do not bear the pain. If there is a tingling sensation, stop immediately.

Ordinary enthusiasts may not have much exposure to PNF stretching. It is usually used more in sports rehabilitation scenarios or professional teams. To put it bluntly, it is the stretching logic of "strike first and then relax". Let's take the hamstring muscles as an example. You lie down and lift your leg to the extreme position of the stretch. Your partner holds your foot, and you actively exert force to step down. He resists for about 6 seconds, and then completely relaxes. At this time, your partner can help you lift your legs to a deeper position than before. The stretching effect is much better than simple static stretching. However, it is best to have a professional accompany you to operate this mode. It is easy to practice by yourself. Either the resistance is not strong enough and it is ineffective, or the force is not applied properly and the muscles are injured.

As for ballistic stretching, which is often mentioned separately, it is the kind of stretching mode when we were in physical education class when we were children and couldn't help but bounce our legs up and down. In the past few years, the industry basically did not recommend it for ordinary enthusiasts. It is believed that repeated elastic impacts can easily strain muscle fibers. In the past two years, there has been new research to prove that as long as the muscles have been Fully heated and the range of motion controlled within a safe range, this stretching mode has a positive effect on athletes in explosive sports. For example, sprinters will add a few sets of ballistic leg swings back and forth before the game to improve the elastic response of the muscles. However, if ordinary people do not have special guidance, it is safer to touch as little as possible.

If you really want to practice flexibility, you don't need to worry about whether the classification is standard. Just find the right way to adapt to your current situation. It is better than standing stupidly and pressing your legs for a long time during the warm-up, and then jumping and walking directly after the exercise.