Flexibility training should be an integral part of your training programme; it provides so many benefits:
- Prevents or reduces injuries.
- Is useful for injury management.
- Allows you to reach or maintain a range of motion to allow optimum sporting and exercise performance.
- Improves sporting and exercise technique.
- Increases the rate at which you recover from training.
- Provides an increased sense of well-being through the relaxing experience that stretching can provide (it can be a form of meditation.)
- It can give you a better awareness of your muscles, allowing you to feel them better when you train.
- It can extend your lifting career.
As you can see it is too valuable to leave out. I have read a number of theories on stretching. Below is a few ideas I have incorporated into my own workouts over the years to maximise the results from my weight training.
Warm up
My general warm up starts with Dynamic movements (not to be confused with ballistic stretching), a series of movements that help to increase the range of motion and blood flow in muscles by moving with control i.e.: shoulder rotation, flexion and extension, adduction and abduction. With upper body workouts I then perfrom rotator cuff exercises with an extremely light weight then head to my first exercise to warm up further. It makes sense to warm up specifically for what you are training, so a few sets that progressively get closer to your working weight is the best way to get the body ready (both for increased blood flow and preparing the nervous system for the work ahead).
I avoid static stretching before training as research has suggested that it can temporarily weaken both muscles and tendons, thus hindering performance. Also, static stretching for me does not provide the most effective way to warm up my muscles.
During training
I am a huge fan of focusing on different positions of flexion to hit all my muscles fully. P.O.F training involves incorporating mid range, contracted position and stretch position exercises (all exercises are performed with a full range of motion). Stretch position exercises which overload the stretch position have been touted to cause hyperplasia, (muscle fibre splitting) increasing muscle mass.
I also often perform dynamic movements– specific arm and leg movements in between sets as I feel it makes me recover quicker for the next set.
After Training
After training I make sure that I spend time thoroughly stretching each muscle group that was directly and indirectly involved in the workout. This is where I think static stretches should be incorporated to get the most from them as muscles are usually pumped and fascia (which encases muscles) can be stretched even further to allow for more muscle growth. I hold each stretch for 15-30 seconds and use an intensity scale from 1-10 in my mind to make sure I stretch both effectively and safely. The scale I use: below 6 is to easy, 7-8 just right and above that rating is too intense.
Other important techniques
Partner stretching is useful as you can overload the stretch position better and you can focus more on breathing and relaxing during the stretch. You will need to communicate with your partner to make sure they provide the right amount of resistance (using the intensity scale above will definitely help here).
PNF (Proprioceptive neuromuscular facilitation) is the best way I have found to make rapid improvements in flexibility. It is a form of partner stretching where you contract and relax your muscles intermittently to improve the muscles range of motion.
Other points
Always perform stretches slowly as your muscles react to speed. Move too quickly and the muscles will contract and prevent you from reaching an optimum range of motion.
Stay within your limits. Trying to push through your current range of motion to quickly could cause injury (muscles will begin to contract forcefully if you try to stretch too far, causing muscles to pull or tear).
There are optimum ranges of motion for sport and exercise performance-make sure you know the ideal range (*There are specific tests for different muscle groups) and work towards it rather than trying to exceed it.
Like any form of training, you can over do it. Make sure it is implemented appropriately to benefit your training goals.
Flexibility training has so many benefits so make sure you incorporate it into your weight training programme now and watch your progress soar!!