FLEXIBILITY TRAINING - Flexibility, like any other form of training, should follow a systematic progression. This is known as the flexibility continuum. There are three phases of flexibility training: Corrective, Active and Functional. Corrective flexibility focuses on correcting postural and joint dysfunctions, along with correcting muscle imbalances. Corrective flexibility involves using self-myofascial release (also known as foam rolling), static stretching, and neuromuscular stretching techniques. The next progression is Active flexibility. Active flexibility is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency. It allows for cooperating muscle groups (agonists and synergists) to move a limb through a full range of motion while the functional muscles (antagonists) are being stretched. This progressive phase includes SMFR and Active-isolated stretching. The final progression is Functional flexibility. Functional flexibility is integrated, multiplanar soft tissue extensibility, with optimum neuromuscular control, through a full range of motion. Essentially, it is movement without compensations. Functional flexibility uses dynamic stretching and SMFR. Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding ones static-passive stretching ability. This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury. By training in an integrated, systematic fashion, youll achieve optimum results in an efficient manner. Youll maximize your results without increasing the risk of injury, leaving you sitting on the sidelines.
Posted on: Sun, 27 Oct 2013 17:28:24 +0000
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