Flexibility
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Flexibility Guidelines
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Perform at least 2-3 days/week; daily is recommended- especially on days of aerobic or resistance training.
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Hold to the point of tightness but not pain.
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Hold for 10-30 seconds for 2-4 repetitions for a total of 30-60 seconds for each stretch (for static stretching).
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A stretch for each major muscle group should be performed.
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Any type of stretch is effective (static, dynamic, active isolated, and PNF)
Below, you will find examples of flexibility exercises for each of the major muscle groups. However, there are almost endless possibilities when it comes to flexibility work. Exercises such as Yoga, Pilates, Tai Chi, etc. also involve stretching components that will help with improving flexibility. The exercises below focus on static stretching, which is best performed after a warm up and/or after a workout when your muscles are warm. However, other types of stretches, as defined to the right, can also be useful.
Definitions
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Passive Static- holding a stretch in a still position for an extended length of time; most basic form of stretching; good for beginners
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PNF (proprioceptive neuromuscular facilitation)- involves actively or passively stretching the target muscle, followed by contraction of that muscle, and finally actively or passively stretching the same muscle into further range of motion; may be done with a the help of a partner
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Dynamic- moves the muscle/tendon through a range of motion specific to a certain activity; range of motion increases as the motion is repeated
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Active Isolated/Active Static- antagonist muscles are used to stretch the target muscle; the stretch is held for no more than two seconds and is repeated several times
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Ballistic- involves bouncing to increase range of motion; can lead to injury due to stretch reflex reactions in the body
Neck Rotation
In an upright position, turn your head to the right, as if you are trying to touch your shoulder with your chin. Reverse directions to stretch the left side.
Muscle Groups: Neck Flexors and Rotators
Triceps Stretch
While standing or sitting, raise your right arm above your head and place your right hand at the top of your back. Use your left hand to pull your right elbow downward. Reverse arms to stretch the left side.
Muscle Groups: Triceps (back of the arms)
Abdominal Stretch
While lying on your stomach, place the palms of your hands on the floor and push upward until your elbows are straight. Keep your hips in contact with the floor.
Muscle Groups: Shoulder Flexors and Adductors (front of shoulders) and Trunk Flexors (front abs)
Upper and Lower Back Stretch
While lying on your back, grasp the back of your legs behind your knees, bend your knees and pull your knees toward your chest.
Muscle Groups: Trunk Extensors (back)
Calf Stretch
In a standing position, place both hands on a wall or other sturdy object. Step back with your right leg to assume a high lunge position, keeping both feet flat on the ground and the back leg straight. For a deeper stretch move the back leg further back. Switch legs to stretch the left side.
Modification: bend the back leg at the knee to stretch the lower muscles of the calf and the Achilles tendon.
Muscle Groups: Plantor Flexors (calf/back of the lower leg)
Shin Stretch
While sitting on the ground in a kneeling position, point your toes and place them under your buttocks.
Muscle Groups: Dorsiflexors (front of the lower leg)
Standing Hip Stretch
While standing, raise your left hand above your head and lean to the right until you feel a stretch down the left side of your body. Repeat, leaning to the left.
Muscle Groups: Hip Abductors (outer hip) and Lateral Flexors (side abs)
Quad Stretch
While standing in an upright position (holding a chair, wall, etc. for stability if necessary), bend one leg at the knee, pulling your foot toward the buttocks.
Muscle Group: Quadriceps and Hip Flexors (front of the upper leg and hip)
Hurdler Stretch
In a seated position, bring the bottom of the left foot to the inner thigh of the right leg. Reach forward toward the right foot. Repeat on the opposite side of the body to stretch the left leg.
Muscle Groups: Hamstrings and Hip Extensors (back of the upper leg and buttox)
Butterfly Stretch
In a seated position, place the soles of the feet together. Place your hands or elbows on the inside of your knees and gently push downward, while leaning forward with your chest or using your hands to pull up on your feet to pull your chest forward.
Muscle Groups: Hip Adductors (Groin)
*Sources for the photos can be accessed by clicking on the photo. No information was taken from these sources.
Deschenes, M., & Garber, C. E. (2014). General principles of exercise prescription. In Pescatello, L. S., Arena, R., Riebe, D. & Thompson, P. D. (Eds.), ACSM’s guidelines for exercise testing and prescription (pp. 162-193). Philedelphia, PA: Wolters Kluwer Health: Lippincott Williams & Wilkins.
Heyward, V. & Gibson, A. (2014). Advanced fitness assessment and exercise prescription. Champaign, IL: Human Kinetics.