Posts Tagged ‘flexibility training’

What is PNF Stretching?

Wednesday, June 8th, 2022
Man using PNF stretching

Before we really get into PNF stretching, you can take a minute to learn more about flexibility training. It’s always best to have a solid understanding of what flexibility training is, so you can apply the knowledge to each of the various stretching strategies.

PNF stretching is probably the most effective form of flexibility training available to you for increasing your range of motion (ROM). This is a more advanced form of flexibility training, involving both the stretch and contraction of the targeted muscle group.

There is a lot to learn about PNF stretching, so now we will examine why PNF stretching is your best choice for static flexibility training, as well as who, when, where, and how to use it.

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What is Isometric Stretching?

Thursday, June 2nd, 2022
Not Isometric Stretching

Before we really get into isometric stretching, you can take a minute to learn more about flexibility training. It’s always best to have a solid understanding of what flexibility training is, so you can apply the knowledge to each of the various stretching strategies.

One of the fastest ways to develop increased static-passive flexibility, isometric stretching uses the resistance of muscle groups through isometric contractions of the target muscles. Isometric stretching is even more effective than active stretching or passive stretching.

Isometric stretches help to develop strength in the target muscles and seem to decrease the amount of pain usually associated with stretching. Static-active flexibility is also increased due to the use of muscular contractions.

Now we can examine how, why, when, and where to use isometric stretching. You can then decide if isometric stretching is right for you.

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What is Ballistic Stretching?

Friday, May 27th, 2022
ballistic stretching female athlete

Before we really get into ballistic stretching, you can take a minute to learn more about flexibility training. It’s always best to have a solid understanding of what flexibility training is, so you can apply the knowledge to each of the various stretching strategies.

Ballistic stretching is arguably the most dangerous form of flexibility training you can use, but when done properly can significantly increase your range of motion (ROM). This is a very advanced form of flexibility training that is not considered very useful for beginners due to the potential for injury. Intermediate hobby athletes may find some value in a few ballistic stretches but ultimately can get the benefits they’re looking for with static and dynamic stretching.

There is arguably very little ballistic stretching worth using unless you are a competitive athlete, a ballet dancer, or it has been approved by your personal trainer or doctor. We will go over the basics anyway, just so you know the how, where, when, why, and why not to use ballistic stretches.

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What is Flexibility Training?

Thursday, May 12th, 2022

How to Stretch for Strength

Woman doing flexibility training

Flexibility training is one of the most under-utilized and under-appreciated components of fitness.

Stretching has been under constant scrutiny from fitness experts who question the role of flexibility in injury prevention. Despite the debate, athletes can enhance recovery and performance from a stretching regime, and in my opinion the right kind of stretching used at the right time definitely helps to prevent injury.

Most any powerful sports movement you can think of, can benefit from flexibility. From a football punt, to sprints, to swimming, to a tennis backswing, all intense moves need prior warm up and can often generate more power with an increased range of motion (ROM).

The simplest way to stretch for strength is to use dynamic stretching drills before exercise and modified static stretching drills after exercise. It is actually much more complex than that, so keep reading to find out more.

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How Daily Stretches Are Helpful to Get Relief From Upper Back Pain

Tuesday, March 23rd, 2021
Workout Back Pain

Did you know back pain is one of the most common reasons people miss work? It’s also the third most common reason people visit the doctor. Fortunately, there are plenty of good stretches for upper back pain for you to try. These stretches should help you live pain-free!

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Why Mobility Matters for Strength Training

Thursday, March 1st, 2018

It takes a lot of commitment to strength training to see consistent muscle growth. To be able to fit training into their schedule, people often cut corners. While some neglect to properly warm up before slamming the weight plates on a barbell, most decide to skip their post-workout mobility session when pressed for time.

mobility training

While mobility training can be time-consuming, tedious, and uncomfortable, it is also extremely important to incorporate into your strength training routine. When it comes to hitting the weights, here are a few reasons why mobility matters.

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How to Swim Faster

Friday, February 26th, 2010
Swole Fitness Tips

So you want to be a dolphin. Or perhaps you want to be a competitive swimmer. Or maybe you just want to swim faster.

Unless you are really lucky (or would that be unlucky?) you probably weren’t born with webbed feet or toes, so you will have to look at other ways to increase your speed in the water.

The best way to increase your swimming speed, is to increase the flexibility of your ankles. Flexible ankles act like flippers, which will help to propel you through the water faster.

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How to Maintain Flexibility

Sunday, February 21st, 2010
Swole Fitness Tips

Keep your muscles limber by holding static stretches for 30 seconds if you are under 30 years old. For every ten additional years of your life, you should add 10 seconds to your stretch.

Example: in your 30’s you should be holding a stretch for 40 seconds, in your 40’s hold it for 50 seconds, in your 50’s it should be a 60 second hold, and so on.

The reason is for this is that your muscles are less pliable as you get older. You need to stretch them for longer periods of time to remain flexible in your old age.

Static stretching should always be completed after your regular exercise routine. Dynamic and PNF stretching can be done during warm-ups or after regular training. If you are interested, you should read more about Flexibility Training.

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PNF Stretching Videos

Wednesday, October 7th, 2009

Below are some decent PNF stretching videos to go along with a recent post about PNF stretching. Use these videos to get some good ideas for stretching your muscles before exercise or anytime you feel like working to increase your flexibility. Similar to dynamic stretching, only better!

Click here to learn more about general flexibility training.

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Dynamic Stretching Videos

Monday, October 5th, 2009

Below are some decent dynamic stretching videos to go along with a recent post about dynamic stretching. Use these videos to get some good ideas for stretching your muscles before exercise or anytime you feel like working to increase your flexibility.

Click here to learn more about general flexibility training.

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