What is the best way to improve flexibility?

Introduction

Improving flexibility is a key component of physical fitness, contributing to better performance and reduced risk of injury. Various methods and techniques have been studied to determine the most effective ways to enhance flexibility.

Key Insights

Contract-Relax (CR) Method vs. Ballistic Stretching (BS)
- The CR method is significantly more effective than the BS method for improving muscle flexibility. Training three times a week with the CR method showed the best results, and even once a week was sufficient to maintain flexibility improvements.
ACSM Flexibility Training Recommendations
- The American College of Sports Medicine (ACSM) recommendations for flexibility training, which include stretching major muscle groups three times a week, are effective in improving hip flexion range of motion. No significant differences were found between different stretch techniques (passive or active) or durations (15, 30, or 45 seconds).
Warm-Up and Stretching
- Both jogging before stretching and stretching alone significantly improve flexibility. However, jogging before stretching showed a significant gain in ankle flexibility, while stretching alone was more effective for trunk flexibility.
Eccentric Training vs. Static Stretching
- Both eccentric training and static stretching significantly improve hamstring flexibility, with no significant difference between the two methods.
Mind-Body Techniques
- Neuro Emotional Technique® (NET), a mind-body approach, significantly improves general flexibility compared to both active and passive control groups.
Flexibility Training in Older Adults
- A 10-week flexibility training program significantly improves spinal mobility in older women, suggesting that age does not limit the potential for flexibility gains.
Dynamic Flexibility Training
- Dynamic flexibility training is effective in improving flexibility and is commonly used in athletic training programs to prevent injuries and enhance performance.
Postisometric Relaxation and Static Stretching
- Postisometric relaxation, static stretching combined with stabilizing exercises, and stabilizing exercises alone all improve one-joint hip flexor flexibility. However, only static stretching combined with stabilizing exercises significantly improves two-joint hip flexor flexibility.
Stretching Duration
- Longer stretching durations lead to greater improvements in flexibility. Stretching for 60 minutes per day showed the highest increase in flexibility compared to shorter durations.
Types of Flexibility Training
- Passive static stretching (PSS) is the most effective method for improving both active and passive hip range of motion compared to hold-relax (HR) and active isolated stretching (AIS).

Conclusion

The most effective way to improve flexibility involves a combination of methods. The contract-relax method, ACSM recommendations, and passive static stretching are particularly effective. Additionally, incorporating dynamic flexibility training and mind-body techniques like Neuro Emotional Technique® can further enhance flexibility. Longer stretching durations and consistent training are crucial for significant improvements.

What is the best way to improve flexibility?

Summary

Introduction

Key Insights

Conclusion

Sources and full results

Improvement of muscle flexibility

The modified contract-relax method significantly improves muscle flexibility compared to traditional ballistic stretch methods, with one, three, and five training sessions per week maintaining flexibility.

Chronic Flexibility Improvement After 12 Week of Stretching Program Utilizing the ACSM Recommendations: Hamstring Flexibility

The current ACSM flexibility training recommendations effectively improve hip flexion range of motion in recreationally active young adults.

Evaluation of warm-up for improvement in flexibility

Warming up by jogging before stretching does not significantly increase joint flexibility for all joint angles evaluated.

Eccentric Training and Static Stretching Improve Hamstring Flexibility of High School Males.

Eccentric training and static stretching both improve hamstring flexibility in high school males, with no significant difference between the two methods.

Improving General Flexibility with a Mind-Body Approach: A Randomized, Controlled Trial Using Neuro Emotional Technique®

Neuro Emotional Technique® (NET) shows potential in improving general flexibility compared to stretching instruction and passive control groups.

Effects of flexibility training on enhancing spinal mobility in older women.

A 10-week flexibility training program significantly improved spinal mobility in older women compared to a control group who participated in an alternative exercise program.

Dynamic Flexibility Training

Dynamic flexibility training exercises, such as lunges, squats, and lateral movements, can improve flexibility and enhance performance in athletes.

The influence of self-stretching based on postisometrical relaxation, static stretching combined with stabilizing exercises, and stabilizing exercises only on the flexibility of one-joint and two-joint hip flexors.

A 6-week therapeutic program increased one-joint hip flexor flexibility regardless of technique, but only static stretching combined with stabilizing exercises significantly increased two-joint hip flexor flexibility.

Improvements in Flexibility Depend on Stretching Duration.

Stretching duration significantly improves flexibility in plantar flexors, with the highest increase in flexibility observed with 60 minutes of daily stretching.

Effect of three types of flexibility training on active and passive hip range of motion.

Passive static stretching (PSS) is the best option for improving both active and passive hip range of motion after 9 weeks of flexibility training.

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