What is the best way to improve flexibility?
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Best Ways to Improve Flexibility: Insights from Recent Research
Contract-Relax (CR) Method vs. Ballistic Stretching (BS)
Research comparing different stretching techniques has shown that the Contract-Relax (CR) method is significantly more effective than traditional Ballistic Stretching (BS) for improving muscle flexibility. In a study involving 47 male subjects, those who trained with the CR method three times a week showed greater improvements in flexibility across various muscle groups compared to those who used the BS method. Additionally, training frequency played a role in maintaining and further increasing flexibility, with once-a-week sessions being sufficient to maintain gains, while three to five times a week led to further improvements.
Warm-Up and Stretching
The role of warm-up exercises before stretching has been evaluated, with mixed results. A study involving 51 students found that both jogging before stretching (JS) and stretching without jogging (S) significantly improved flexibility in various joints. However, the JS group showed a significant gain in ankle flexibility, while the S group had better trunk flexibility. This suggests that while warming up can be beneficial for certain joints, static stretching alone is also effective for improving flexibility.
Stretching Duration
The duration of stretching sessions is another critical factor. A study comparing different stretching durations (10 minutes, 30 minutes, and 60 minutes) found that all durations led to significant improvements in flexibility. However, the greatest gains were observed with 60 minutes of stretching per day. This indicates that longer stretching sessions can lead to more substantial improvements in flexibility.
Mind-Body Techniques
Mind-body approaches, such as Neuro Emotional Technique® (NET), have also been shown to improve flexibility. In a randomized controlled trial, participants who received NET sessions showed a significant increase in their sit-and-reach test scores compared to those who received stretching instructions or no intervention. This suggests that reducing stress through mind-body techniques can positively impact flexibility.
Sauna Yoga
Sauna yoga, performed at moderate temperatures, has been found to significantly improve flexibility in older adults. A study involving healthy elderly participants showed that those who practiced sauna yoga had a large improvement in their chair sit-and-reach test scores compared to a control group. This indicates that the warm environment of a sauna can enhance the effectiveness of flexibility exercises.
Static Stretching vs. Pilates
For older women, both static stretching and Pilates have been shown to improve flexibility. However, Pilates was found to be more effective in improving a wider range of movements, including trunk extension, hip flexion, and ankle movements. This suggests that Pilates may offer a more comprehensive approach to flexibility training in older adults.
ACSM Flexibility Training Recommendations
The American College of Sports Medicine (ACSM) recommends specific parameters for flexibility training, which have been validated by research. A study involving recreationally active young adults found that following the ACSM guidelines (stretching major joints for 180 seconds, three times a week) significantly improved hip flexion range of motion. This supports the effectiveness of the ACSM's flexibility training recommendations.
Conclusion
Improving flexibility can be achieved through various methods, each with its own advantages. The Contract-Relax method, longer stretching durations, and mind-body techniques like NET have all been shown to be effective. Additionally, incorporating warm-up exercises, practicing sauna yoga, and following ACSM guidelines can further enhance flexibility. For older adults, Pilates offers a comprehensive approach to improving flexibility across multiple body segments. By understanding and applying these research-backed methods, individuals can effectively enhance their flexibility and overall physical fitness.
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