What are the methods of flexibility training exercises?

Currently, the three most efficient flexibility training methods recognized in the sports circle are dynamic stretching, static holding stretching, and PNF proprioceptive neuromuscular stimulation. Different methods are suitable for different scenarios. If used incorrectly, it will hinder training.

To be honest, I have been through many pitfalls before. In order to open my hips before the last half-marathon, I squatted on the side of the track and statically pressed the back of my thighs for 3 minutes. After the gun went off, my legs felt as soft as stepping on cotton, and I started to lose speed after 5 kilometers. Later I learned that dynamic stretching should be used in the warm-up stage before the competition, such as lunging, walking and turning, swinging the legs forward and backward, and touching the ankle sideways. Doing each of these movements about 10 times can not only increase the range of joint mobility, but also increase the temperature of the muscles, and will not affect the subsequent explosive output. The "static stretching theory that is harmful" that has been a hot topic on the Internet in the past two years is actually a bit overgeneralized. Many people use the case of long-term static stretching before a game to say that static stretching is useless. In fact, as long as you do not do a single set of static stretching for more than 60 seconds before strength training or competition, there will be no negative effects at all.

When you finish training and your muscles are completely warmed up, static stretching is the golden choice for relaxation. For example, after practicing deadlifts, sit on the ground and slowly lean your upper body on your legs. Stop when you feel a stretch in your hamstrings and hold for 30 to 40 seconds. Now, I stretch 3 groups of hamstrings and 2 groups of hip flexors every time I finish my hip and leg exercises. I basically won’t have leg shakes when I go downstairs the next day, and the relaxation feeling is longer-lasting than using a foam roller.

If your mobility in a certain part is particularly stuck, for example, when I was recovering from acromion impingement, I could only lift my arm up to 150 degrees. Ordinary static stretching had no effect for half a month, so the coach used PNF stretching for me. To put it bluntly, it is a "confrontation-relaxation" cycle. He helped me lift my arm to the highest position I could reach. I pushed hard against him for 6 seconds, and then relaxed completely. He then pushed my arm up about 5 degrees and held it for 30 seconds. This cycle lasted 3 sets. The shoulder flexion increased by 10 degrees that day, and it was almost back to the normal angle in two weeks. However, it is best to have professional assistance with this method. It is easy to use the wrong force if you do it by yourself, which may cause muscle strain.

In fact, to put it bluntly, flexibility training is like loosening a stiff rubber band. A stiff rubber band that has just been taken out of a low-temperature environment is easy to break if you pull it directly. You must first knead it to warm it up and move it (dynamic stretching), and then slowly pull it to a suitable length and maintain it (static stretching). If it is stuck, relax a little and then pull it deeper (PNF). Just find the method that suits your current situation. You don’t have to follow the latest and hottest training method.