Flexibility training allows one 2 improve on muscle imbalances, increase joint range of motion. It also increases muscle extensibility and function. There are three types of flexibility training concepts: CORRECTIVE, ACTIVE AND FUNCTIONAL.
CORRECTIVE – Relaxing the muscles and use static stretching (30 second hold) 2 increase muscle length. A foam roller could B used 2 work the adductor muscle(s) by way of self-myofascial. This release uses the principal of autogenic inhibition 2 cause that muscle relax and help get out knots in those muscles so stabilization exercises can B preformed, allowing 2 move towards other parts of your training.
ACTIVE – Uses the same self-myofascial release but active isolated stretching 2 improve extensibility of the soft tissue and increase the neuromuscular efficiency by using reciprocal inhibition. Reciprocal Inhibition describes the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint. An example would include an active pectoral stretch. By retracting the scapulae, this will reciprocally inhibit the pectoralis major and minor and enhance the stretch.
FUNCTIONAL – Uses self-myofascial release techniques and dynamic stretching. Dynamic stretching is a step up because it will require neuromuscular control through full range of motion, without compensation. If you get 2 this in your training, and show compensation when performing these dynamic stretches, you will have 2 go back to active or even corrective flexibility. You do not want 2 cause injury. A good example of what we are talking about is a single leg squat-down stretch. Maintain balance using our core and engage our lower body, pulling at the hip and reaching down.
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