In 2019, if you want to get the most bang for your buck we need to use the most recent research and progressive techniques improve you overall mobility. Let's read on and learn about the best way to stretch based from neuromuscular flexibility concepts and recent research.
In my practice, warming up the muscles from the inside out is always better than the outside in. This translates to a heating pad being less effective than warming up actively on a bike, walking, ballistic stretching, or even better using a sport specific warm up. If you have time, working to improve the mobility specifically would always be best with a manual therapist or massage therapist, but in the name of frugality we could get on a foam roller or lacrosse ball and work on those specific tight tissue regions we all tend to have. If you don't know where or what to roll out, please see a specialist for evaluation to understand your sport and common problem areas or daily postures contributing to these issues.
The flexibility is improved by using neuromuscular techniques called Proprioceptive Neuromuscular Facilitation(PNF) or contract relax(CR). This PNF method is effective by using your own reflex systems to trick the muscle to relax more quickly. This is shown to be one of the most effective stretching methods and can be done on your own or with a friend.
Here is an PNF contract relax example:
-When stretching your hamstring in standing, place the foot up on a bench and arch you back to isolate the stretch as your trunk leans forward into the deeper stretch. Then add in a light 30% hamstring muscle contraction by pulling the heel in towards the bench, holding the pushing down part for 7 seconds, and releasing into more of that deep stretch each time if the muscle allows. Remember harder stretching is not better. It's about how long you hold it. I perform three hamstring curl contractions for seven seconds and then holding the last one for at least 30 at least. I just read another good study stating you need to stretch 3 times a day, for 5 days a week, for 10 weeks to really make permanent flexibility or deformation changes to your musculature. But f you don't have that much time try the CR 3x and a 30 second long duration hold stretch for a quality change.
The most important aspect to improving flexibility and mobility is through deep diaphragm breathing techniques in positions of tension. If it is hard to breath is specific stretches, then it proves there is tension living in your body. This significantly decreases the blood flow to the muscles and cultivates more stiffness and trigger points(sore tender spots in your muscles). The key behind mobility gains is to hydrant well and find ways to encourage the myofascial layers to slide and glide.
I also love to encourage my clients to direct your breathe into the areas that feel most restricted. For example, If your lower back on the R hurts then try a lower back stretch like the prayer or childs pose and focus on breathing into the lower R lobes of your lunges and expand into that tension area. If it feels hard to breathe in that stretched out position, you should continue to breathe in that position into you feel like you've improved or decrease the amount of difficulty or tension discomfort by 50%. Alright, embrace the deep stretch and breath through the tension.
Dustin Hancock, PT, DPT
Doctor of Physical Therapy
Specialized BG Fit Certified Level 2 MTB specialist
Natural and Newton running coach Certified
Polstar Pilates Rehabilitation and Performance trained
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