By Poliquin Group™ Editorial Staff
2/6/2014 3:12:24 PM
Yoga is suddenly cool again. Workshops and online presentations on
stretching and becoming more supple have become very popular recently. With the
value our culture places on staying young, mobility training is essential as
people age. Also, as athletes strive for higher levels of physical perfection,
they need to work on maintaining full range of motion and eliminating muscle
adhesions that impede progress in performance and gains in strength and muscle
mass. So what type of mobility work is best for you?
Before looking at the types of mobility work available, consider that
the nature and timing of stretching is critical to achieve the optimal training
response. For example, performing static stretching before activities that
require maximal strength or power, such as sprinting or powerlifting, may
decrease performance. In fact, a study published in the June 2011 issue of
Scandinavian Journal of Medicine and Science in Sports found that stretching an
antagonist muscle group can adversely affect performance of its agonist. In
this case, researchers found that stretching the quadriceps can affect the
power production of the hamstrings.
With that warning, for your consideration here are a few types of
activities that fall into the category of mobility work:
Static stretching. In this form of stretching you assume a stationary
position and hold muscles at a length greater than their normal resting length.
The duration of the stretch is usually 30 seconds. Static stretches are
generally easy to learn and can be performed without the assistance of a
partner. Static stretching should be performed either after a workout or four
or more hours before a workout, as it can affect the ability of the muscles to
generate strength and power. Although many yoga stretches can be considered a
form of static stretching, static stretching by itself was made extremely
popular by Bob Anderson with the 1975 publication of his book (co-written by Jean
Anderson) Stretching (Publishers Group West, 2010). The book has sold over
three million copies and has been published in 24 languages.
PNF stretching. An acronym for proprioceptive neuromuscular
facilitation, PNF is a partner-assisted type of stretching that involves
stretching a muscle, holding it isometrically against a resistance (usually a
partner), and then stretching it once more to achieve an even greater range of
motion. This type of stretching requires skill to administer, as an untrained partner
can easily stretch an individual too far and cause injury. As with static
stretching, PNF should only be performed after a workout or several hours
before. A good, practical guidebook about how to perform PNF stretching is
Facilitated Stretching, 4th Edition, by Robert McAtee and the late Jeff
Charland (Human Kinetics, 2014).
Dynamic stretching. Dynamic stretching involves fast movements that
place muscles under a rapid but brief stretch. One reason for its popularity is
that the correlation between dynamic flexibility and static flexibility is
quite poor (r = 0.42): What this means is that it’s possible for someone who
can barely touch their knees in a sit-and-reach test (static stretch) to kick
you in the face (dynamic stretch). As such, this type of stretching is
considered a dynamic expression of flexibility. Also, as opposed to static
stretching, dynamic stretching can be performed immediately before a strength
or power activity without negatively affecting performance. Thomas Kurtz helped
popularize this type of stretching in his book Stretching Scientifically: A
Guide to Flexibility Training (Stadion Publishers, 2014), which was first
published in 1985 and is now in its fourth edition.
Fascial stretching. Fascial Stretch Therapy™ is a stretching method
developed by Ann and Chris Frederick. With this technique a client is placed on
a treatment table and the practitioner moves the client’s limbs in specific
ranges of motion. Straps are used to stabilize the limbs not being worked so
the practitioner can work on specific muscles. This technique enables the
practitioner to stretch not only the muscles but also the fascia, which is
connective tissue in the body that plays a key role in providing stability to
the body.
Distraction stretching. A form of traction using rubber bands,
distraction stretching provides tension that helps to open up joint capsules.
The basic technique involves attaching a large elastic band to a stationary
object and the other end around a body part and slowly pulling away. An
excellent resource for this type of stretching is Becoming a Supple Leopard by
Kelly Starrett and Glen Cordoza (Victory Belt Publishing, 2013).
ELDOA. The technical name for this type of stretching is Longitudinal
Osteoarticular Decoaptation Stretching, which translates from the French
acronym ELDOA. This form of stretching was developed by Guy Voyer, D.O., and
serves to decompress the spine and help normalize alignment of the vertebrae.
If these stretching methods do not give you the results in increased
range of motion or performance you expect, you may need to see a soft-tissue
practitioner to address adhesions that may be restricting your progress. One
extremely popular and effective method is called Active Release Techniques
Treatment® (ART), which was developed by Dr. Mike Leahy. Unlike traditional
massage, with ART the area being treated is moved throughout its optimal range
of motion to help restore function. Another type of soft tissue treatment (and
one that is much easier to learn) uses the Fascial Abrasion Tool developed by
Dr. Mark Scappaticci. This treatment helps identify and treat fascial
restrictions that could affect sports performance and lead to injury.
As for which type of stretching method is best, that’s debatable –
perhaps all of them, as each has its pros and cons. In any case, whether your
goal is to improve athletic performance, build muscle or simply live pain free,
you need mobility training to be a part of your regular fitness routine.
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