Posted: September 28, 2005

Multisport: Flexibility - The Stepchild of Sports Training

By Jeb D. Stewart MS, CSCS, Coach

Flexibility is one of the most neglected aspects of physical fitness and sports training. Quite often, when the subject is brought up, the eyes roll in conjunction with a sigh of boredom and dismay. However, when someone is offered stretching, the offer is almost always received with a resounding and enthusiastic expression of gratitude and acceptance. What this tells me is that everyone enjoys and needs to be stretched, but no one enjoys doing it them selves. I am with you on this one folks. However, flexibility is a crucial component of any exercise or sports performance program and here are some of the reasons why. First of all, a supple muscle will be able to tolerate physical stress much better than an inflexible one and will be much less prone to injury. Second, the increased range of motion allows for greater speed and force production as well as more freedom of movement. This will lead to greater comfort when performing any movement or while exercising and will also lead to improvements in athletic performance. Finally, stretching helps increase total and specific range of motion and enhances recovery from exercise by assisting in the flushing of metabolic waste from the muscles. Tight muscles also lead to musculoskeletal imbalances that can cause injury and lead to pain. This is especially common in the lower back of individuals who run, cycle, or just sit at a desk all day whose hamstrings and hip flexors are tight. Like most people, I do not stretch as much as I should but have stepped it up as a result of injuries I have had in the past, which improved with flexibility work. I also have athletic goals that will be more easily reached with a body that is supple and pain free. Watch someone's attitude toward flexibility quickly change once they are injured or experiencing pain. Hopefully, many of us will see the importance of flexibility work and start to stretch before we get to get this point. So, give this step-child of the training world a little more attention, and maybe those aches and pains will not be such a bother to you anymore.

Here are a few methods for working on your flexibility as well as a few resources for information or services regarding stretching and flexibility training.

Dynamic warm up: In a dynamic warm up, the limbs are taken through a range of motion about eight or more times with a ˝ second hold or stretch. This is done in attempt to warm up the body through specific ranges of motion for the sport or activity about to be performed. This elevates the core temperature of the body, mimics and prepares the body for the movements about to be performed, and gets the muscles and joints lubricated to enhance performance and prevent injury. Example: taking the arm across the chest and holding with the opposite arm for one second and repeating to warm up and stretch the shoulders. Try exercising with and without a warm up and see which one works better.

Static stretching: Best performed after a cardiovascular workout or warm-up when the muscles are warm and supple, and the joints are lubricated. Each muscle or muscle group is stretched to the point of tolerance and held for at least 30 seconds. This is where your flexibility improves and recovery is enhanced.

Self-Myofascial Release: This is a self-massage/flexibility technique that involves lying on, and gently rolling over a small, hard object such as a tennis ball or small medicine ball on areas of tightness in the muscles until the area breaks up and/or releases. This is a great way to help break up areas of tightness and assist the body in returning to a normal state pf posture and function.

Partner Stretching: It is always nice to have someone else stretch you and it might make this laborious process more fun.

Yoga: Here is an excellent way to improve your flexibility while also enjoying the other myriad benefits of an ancient practice.

Professional: Get your personal trainer, massage therapist, or other allied health professional to educate you about flexibility, or even better, to work on you on a regular basis. Most people do not know that this is a service offered by these professionals and do not take advantage of this wonderful resource.

*Other methods that often used include PNF, (Proprioceptive Neuromuscular Facilitation), Active Assisted, and Active Isolated Stretching. Information on these methods can be found in books or via the web.

*Some additional resources on flexibility include Michael J. Alter's 311 Stretches for 41 Sports, and Aaron Matte's Active Isolated Stretching, and Specific Stretching for Everyone.

Jeb Stewart is a USA Cycling Expert Level Coach and has a Master’s degree in Exercise Science and Health Promotion. He is certified by the ACSM, the NSCA, the NASM, is a co-owner of the Peaks Coaching Group and co-creator of The Next Level, Strength Training for Endurance Athletes, the most comprehensive training DVD of its kind. He has a long history of competing in a variety of athletic endeavors at the national level and currently races on the road around the country annually. He specializes in coaching athletes of all walks of life using a holistic approach and is on the forefront of coaching cyclists with power. Jeb’s passion for helping people go to the next level in all of their endeavors has led him to become a national presenter, writer, and consultant on anything related to training, performance, and wellness. You can contact Jeb directly at jeb@peakscoachinggroup.com or at (813) 230-2900.

The Peaks Coaching Group - "We Care About Your Success!" www.peakscoachinggroup.com.

Endurofit - "Home of the Next Level"