Flexibility training methods include

Static stretching, dynamic stretching, PNF (Proprioceptive Neuromuscular Facilitation) stretching, and fascia relaxation auxiliary training. The adaptation scenarios and effects of different methods vary greatly. There is no "optimal option" suitable for everyone. The choice must be based on your training goals and physical condition. To put it bluntly, flexibility training is like loosening a tight rubber band. If you pull hard, it will easily break. Find the right way to slowly expand the range without getting hurt.

Many people have been taking physical education classes since childhood. The first part of the warm-up is to press the legs until they are so painful that they grin. This is the most common static stretching. This operation is quite controversial now. The 2023 version of the NSCA (National Strength and Conditioning Association) physical training guidelines clearly states that static stretching for more than 30 seconds before exercise will significantly reduce muscle explosiveness. Whether you are running, lifting irons or playing ball, doing static stretching during warm-up is purely a hindrance. But if you ask experienced coaches of traditional martial arts or gymnastics, many people still insist that you need to slowly press your joints for a few minutes before warming up, so as to stretch the "tendons" before moving to avoid injury. In fact, both sides are correct. The joint mobility requirements of professional gymnasts are several orders of magnitude higher than those of ordinary fitness enthusiasts. Their training systems are complementary. If we ordinary people press their legs for two minutes before running, and our legs feel weak and unable to generate strength when running, don't imitate other people's plans. Last year, I led an amateur runner who was preparing for a half-marathon. Before, he had to press his legs for 5 minutes every time he warmed up. His calves felt heavy after running for a few kilometers. Later, he changed the static stretching in the warm-up to dynamic stretching such as leg raises, back kicks, and side lunges. He warmed up for 10 minutes each time, and his pace in the second half of the race increased by 15 seconds. He was surprised. What scenarios are static stretching more suitable for? In fact, after training, the muscles are in a state of congestion and tension. Pulling each part for 20-30 seconds can effectively relieve delayed soreness. After I finish practicing my legs, I must statically stretch my hamstrings and quadriceps for 5 minutes. The next day when I go down the stairs, it really won’t hurt so much that I want to kneel down.

Oh, by the way, dynamic stretching is nothing mysterious. It means maintaining the dynamics of the movements throughout the process, naturally lengthening the muscles during the activity, and will not keep the muscles in a stretched state for a long time and lose their explosive power. In addition to warming up, it is also particularly suitable for sedentary people to relax in fragments. For example, after sitting for an hour, stand up, raise your hands to reach the ceiling three times, turn your waist left and right twice, and do a few forward bends to touch your ankles. You don’t have to stop at a certain position during the whole process. You can relieve the tightness all over your body in two or three minutes, which is better than pulling for half an hour after get off work.

The name PNF sounds like some high-end black technology. In fact, if you have been to a rehabilitation department, you have probably seen it: the rehabilitation practitioner lifts your legs to a stretching angle, and asks you to fight against him and exert force for 10 seconds. After relaxing, he will pull you to a deeper angle. This is the most classic PNF stretching. At present, it is recognized by academic circles as the fastest way to improve joint mobility in the short term, and is about 30% more efficient than static stretching. However, the problem is also obvious: most standard movements require assistance, and novices can easily strain themselves if they mess around on their own. It doesn’t mean that you can’t practice it on your own. For example, friends with tight shoulders can try self-PNF: stand with your back against the wall, raise your hands and bend your elbows and put your forearms against the wall. Slowly turn your body forward. Stop when you feel a stretch in your shoulders. Try to use your arms to push against the wall for 5-10 seconds. After relaxing, turn forward a little. When I used to do 3 sets of overhead squats before each training, I unlocked the full range of motion. However, I would like to mention that some studies now show that the effect of PNF does not last as long as static stretching. It is suitable for people who need to quickly increase their range of motion during preparation or recovery. It is not necessary to do daily training every time.

Let’s talk about the foam rollers and fascia guns that everyone often buys. Are they considered flexibility training? In fact, the industry has been arguing for several years. One group believes that it only relaxes fascia and muscle tension and is not considered active stretching training. The other group believes that it can reduce muscle tension and indirectly expand joint mobility, and can be considered a part of flexibility training. I personally believe in the latter. For example, if your waist is tight after sitting for a long time, you may not be able to pull it open if you pull it directly. First, use a foam roller to roll the thoracic spine and erector spinae muscles for 2 minutes, and then do rotation and stretching. The pulling feeling will be much stronger. However, don’t believe what is said on the Internet: “The more painful the more effective it is.” A slight soreness is enough when rolling. If the pain is so painful that you can’t help but hold your breath and tighten your muscles, it will make the fascia more tense, and all your efforts will be in vain.

There is no need to classify all stretching methods into these four categories. For example, many flow yoga movements in yoga are a combination of dynamic and static stretching, and the "suspended tendons" in traditional martial arts are essentially static stretching with resistance. As long as they are easy to use, there is no need to rigidly classify them. By the way, there are also some wild methods, such as "hanging the horizontal bar to deadlift the waist" and "spreading the legs to open the hips." Don't try it blindly. I once treated a girl who followed an online tutorial to practice the one-piece horse. She strained the medial collateral ligament and took about half a year to recover. Improving flexibility is a slow process, so there is no rush.

We ordinary people really don’t need to stick to which method is best. When you get up in the morning and your whole body feels tight, just shake your arms and legs and do dynamic stretching for a few minutes; if you have sore shoulders after sitting for a long time at work, stand up and raise your hands to reach the ceiling and turn your shoulders twice. This is fragmented flexibility training; if you have just finished practicing strength, do static stretching to relax each part. Whatever makes you feel comfortable. As long as you don’t feel tingling or numbness and you can stick to it, it is a good method for you.