What are the types of flexibility training exercises

The currently recognized flexibility training movements in the field of fitness and sports rehabilitation fall into three core categories: dynamic stretching, static stretching, and proprioceptive neuromuscular facilitation technology (also commonly known as PNF stretching). The rest include ballistic stretching, active isolation stretching and other subdivisions, which are more corresponding to special scenes of professional training.

I have been training for marathons for three years. I didn’t understand anything at first. I held my legs for five minutes during the warm-up. As a result, I did a 5-kilometer tempo run without doing any dynamic activities last time. My iliotibial band hurt so much that I had to walk sideways when going down the stairs. It took me three full days to recover. Later, I practiced with the team’s rehabilitation trainer for a long time before I figured out the different types of applicable scenarios. It is no exaggeration to say that dynamic stretching is a golden partner for warm-up. It is the kind of stretching that you complete while moving, such as raising your legs, doing lunges, swinging your legs forward and backward, and circling your arms. There is no need to stop at a certain angle, and you should keep it gentle throughout the process. The essence of exercise is to slowly "open up" the tight muscle fibers, just like pouring some warm water on a frozen water pipe in winter. Don't rush it and break it. Doing dynamic stretching for 10 minutes before exercise can reduce the risk of injury by more than half.

After you have finished the entire set of training, it is time to start static stretching. This is to stretch until the muscles feel obvious soreness, but not to the point of pain, and then stop and hold for 20 to 30 seconds. We often do sitting forward bending and holding, calf against the wall to pull the Achilles tendon, and side waist stretching and holding. The advantage is that it is stable and there will be almost no accidents. Ordinary enthusiasts usually stretch at home and have nothing to do. This is the first choice, and it is correct to do it. There is no need to do too complicated tricks.

If you have a higher need for flexibility improvement, or are in the recovery period from a sports injury, you will most likely be exposed to PNF stretching. To put it bluntly, it is the process of "pull - fight - pull again". When I was recovering from sprained ankle, the rehabilitator used this logic to help me stretch my ankle: first stretch my foot until it is stable. The sore and swollen position stopped, and I actively used force to fight against his hand for 10 seconds. After I relaxed, I stretched it a little deeper. It can increase the range of motion by 3-5 centimeters compared with direct static pulling. The effect is particularly obvious. However, most of this requires assistance and is more difficult to operate by myself. There is no need for novices to touch it at the beginning.

As for the up-and-down stretching method that many people used when they were pressed down on their legs by teachers in physical education classes when they were children, which is also called ballistic stretching in the industry, there is a lot of controversy now: one group believes that this kind of stretching is highly efficient in stimulating muscles and is suitable for powerful and explosive athletes with many years of training before competition. There is also active isolation stretching that many yoga studios are promoting recently, which means that only one muscle is targeted at a time and the other parts are kept completely still. Some people think that this method of stimulation is more precise and does not involve other compensatory muscles. Others think that the operation is too cumbersome and there is no need to put in that effort in ordinary daily fitness.

My current habit is to warm up for 10 minutes of dynamic stretching, finish running for 15 minutes of static stretching, and see a rehabilitation therapist for PNF adjustment once every half month. I rarely have muscle stiffness and pain for several days after a marathon. In fact, there is no need to worry about which type is more advanced. The most important thing is that it suits your training scene and is comfortable during practice.