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flexibility_training_types

Active Isometrics​

  • How to Perform:
    • Move into a stretch.
    • Actively hold the position using your muscles.
  • Purpose:
    • Helps move your active range (controlled by muscles) closer to your passive range (position you can reach with assistance).
    • Builds active strength within your range of motion.
    • Promotes long-term changes in muscle strength and flexibility.

Slow Controlled Eccentrics​

  • How to Perform:
    • Slowly lower yourself into the desired position.
    • Return to the starting position.
    • Perform for repetitions.
  • Benefits:
    • Useful as a warm-up.
    • Builds confidence in handling challenging positions.
    • Improves control and strength through the range of motion.

Contract-Relax Stretching​

  • How to Perform:
    • Actively contract the muscle being stretched (e.g., press into the floor or resist the stretch).
    • Relax and move deeper into the stretch.
  • Benefits:
    • Enables deeper stretches by overriding the stretch reflex.
  • Variants:
    • Contract-Relax Antagonist Contract (CRAC):
      • Add an extra layer by tensing the opposing (antagonist) muscle group.
      • Example: While stretching the hamstrings, engage the quadriceps to deepen the stretch.

Tempo Stretching​

  • How to Perform:
    • Move slowly into the stretch.
    • Pause at the end range of motion.
    • Return to the starting position.
  • Benefits:
    • Improves control at the end range.
    • Strengthens muscles throughout the range of motion.
    • Can progressively add weight to increase strength and flexibility over time.

Dynamic Stretching​

  • How to Perform:
    • Incorporate movement into the stretch, usually with higher velocities.
    • Use controlled, rhythmic motions that progressively reach your range of motion.
  • Purpose:
    • Trains proprioceptors (sensors in muscles and joints that detect position and movement).
    • Prepares the body for flexible positions under dynamic conditions.
    • Ideal for warming up before high-intensity activities.

Static Passive Stretching​

  • How to Perform:
    • Move into a stretch and hold the position without active muscle engagement.
    • Use external forces (gravity, props, or assistance) to maintain the stretch.
  • Purpose:
    • Improves overall flexibility.
    • Helps relax the body and muscles.
    • Often used post-workout for recovery.

References