Get Fit With Flexibility Training

January 15, 2011 by Kat Wendersen
Filed under Fitness Basics

Flexibility training requires the performance of a set of activities that will help make full use of the motions of the joints as well as will stabilize the muscles. As a result of these activities, there are the benefits of better flow of blood and lower likelihood of injury, apart from improved flexibility.

There are three categories of stretching that are included in flexibility training:

static exercises,
dynamic exercises, and
isometric exercises.

The most conventional form of flexibility exercises is static in nature. These exercises often involve pulling the muscles slowly and holding this position for a couple of seconds before releasing the muscles again into relaxed state.

Static stretches are an absolutely necessary part of all 10-minute warm-up routines before every exercise. Each muscle group should be gently stretched repeatedly over this warm up routine. This helps improve the flow of blood into these body parts, and more or less prepares the body for the much more vigorous movements during the workout per se.

Ballistic stretches, otherwise called dynamic stretches, raise more eyebrows than the conventional static stretches. This is because they involve additional momentum into the stretch, and may even require the use of weights. There is a degree of harm that is inherent in ballistic stretches, which is the reason why those who want to try them out should at least consult with a trained instructor before going into this flexibility program.

One such exercise, to illustrate, involves resting the knee on a ball and allowing the ball to slowly rotate away from the rest of the body. The ball should be given a moderate bounce towards the end. Another variation would be to do a traditional lunge by setting the foot down in front with the knee directly above it and bouncing gently repeatedly.

Proprioceptive Neuromuscular Facilitation, also known as PNF exercises, include both passive and isometric exertions.

PNF must be performed with the guidance of a professional physical trainer so as to maximize the amount of movement that will be had from it. PNF can help maximize movement along the joints.

Some of the PNF exercises will require working with a partner, whereby you stretch a particular muscle group, contract it, all the while your exercise partner is creating a form of resistance to limit the movement and add the amount of pressure to the exercise.

An example would be to stretch the arms out and then move them behind you. Contract the muscle groups along your upper arm — the shoulders, the biceps, and the triceps. Then, have your exercise partner tug at your hands beyond 180 degrees as you attempt to pull your arms back in the opposite direction.

Another would be to recline in a supine fashion on any comfortable flat area. Raise one leg straight, and have the exercise partner hold on to your foot. Afterwards, he or she will press the foot backward towards your stomach until you begin to feel the tension in the hamstring area. Contract your muscles as you move your leg back down slowly.

These are some illustrations of which exercises belong to each specific group of stretching activities. As a means of caution, training and advice must be gained even before engaging in PNF exercises. With appropriate guidance, you should be able to perform PNF exercises with little fear of injury.

Before going into a full strenuous workout, do a couple of stretches in order to prepare your body for the stress of the exercise, and in turn allow you to get the most out of each workout. So do consider incoportating flexibility training into your own exercise regimen today. While you are here, why not check out one of the top rated abs program from Michael Gear. If you are looking for great abs, click here to get started…