Download WEEK EIGHTY :: What Is The Best Workout For Increasing Flexibility

WEEK EIGHTY :: What Is The Best Workout For Increasing Flexibility?
Flexibility can help in sports, training, and in everyday life. However, the training for increasing flexibility
could be tricky and is not quite the same as just training for looks or strength.
Having a decent amount of flexibility is important for everyday life, as well as performance in sports, the
gym, or elsewhere. Stretching is one tool that can be used to increase flexibility. However, while there
are benefits to a stretching, there are many drawbacks if used improperly. Many people also use
stretching at times when it should not be used.
What is the best workout for increasing flexibility? Be specific.
Ask anyone for suggestions on how to increase flexibility, and you will receive ‘go stretch’ as an answer 9
out of 10 times. Stretching can be helpful tool, but it is important to realize when it is useful, and when it
is not. Stretching is almost always the sole form of exercise associated with flexibility. However, this is
far from the truth. Before getting to the actual program, there are a few things that need to be covered
first.
Stretching Myths
1.) Stretching makes for a good warmup
Many people stretch in order to warm up for a weight training session. While the intention to actually
warm up is a step ahead of many, the method used in these cases does little/no good as a warmup.
Overstretching before a workout can even have negative effects, in addition to doing a very poor job as
a warmup.
The purpose of a warmup is to increase blood flow to the muscles. Movement increases blood flow to
the muscles being used, and generates heat, hence the name ‘warming up’. This increased blood flow is
what will help to improve performance and decrease the risk of injury. To get sufficient increased blood
flow to the muscle tissue, a certain level of work needs to be done for a prolonged period of time.
Static stretching, which is the most common form, and does virtually nothing to increase blood flow to
the muscles. Stretching before a workout will not do anything to decrease injury, and will not do
anything to improve strength performance while lifting weights. If the tendons and/or ligaments are
overstretched, it can temporarily weaken them. This can actually INCREASE the risk of injury when a
heavy load is placed on them.
2.) Lifting weights reduces flexibility.
Flexibility training and weight training are usually placed into 2 separate categories by most people.
Weight training is what makes you ‘big and strong’, and stretching is what makes you ‘flexible’. This
however, is far from the truth. In most cases, lifting weights is not what causes a reduction of flexibility.
It has much more to do with the increase in size of the muscles and connective tissues.
People who gain a large amount of mass, and do nothing to maintain flexibility are the ones who lose it.
In fact, strength training certain muscles can actually be an important part of increasing flexibility. The
actual lifting of the weights does little to impede flexibility.
3.) Stretching increases performance in the gym
Most people believe that regular stretching will help their performance during weight training.
Stretching a muscle does nothing to affect any factor that could improve performance. It does not affect
neural adaptations, the chemical makeup of the muscle, or anything else that relates to performance.
If a muscle is tight, performing an exercise that stretches that muscle increases the chance of injury. In
this case, stretches may provide a temporary solution to a tight muscle, but it is only temporary. To
permanently fix this sort of common problem, other methods need to be employed.
4.) Stretching can improve bad posture
Rounded shoulders are typical of bad posture. These, and the other signs of bad posture are caused by a
muscular imbalance. Stretching may temporarily help with this, but unless the muscular imbalance is
corrected, the bad posture problem will remain
Constant Muscle Tightness
Many people have muscles that always seem to be tight/shortened. Tight hamstrings and lower backs
are 2 very common problems. For most people, the answer they get seems to be to just stretch more
often, and ‘sorry, out of luck. You have a tight lower back’. But this only provides a temporary answer. In
most cases, a constantly tight muscle is not caused by a lack of stretching, but by an imbalance in
muscular strength.
When one muscle is constantly tight, it usually means that the opposing muscle/s are proportionally
weak. Imagine a strong muscle contracting. If this muscle never stopped contracting, it would make
sense that it is always tight. In order to prevent shortening of one muscle, the opposing muscle must be
sufficiently strong to counteract it.
In the case of a tight lower back, this probably indicated weak abdominal muscles, as well as the hip
flexors. For the hamstrings, this could be weak abdominals & hip flexors and/or weak quads.
If this is the case, stretching will do nothing to fix the problem, since it does not strengthen any muscles
at all. Constant stretching only offers a temporary fix. In this case, the best approach is a combination of
targeted strength training, as well as stretching to provide temporary relief. In my opinion, the vast
majority of muscle tightness is caused my muscular strength imbalances.
Now, I am sure some of you are thinking, “Nah, that isn’t the case with me. I do all muscles evenly. One
back day for every chest day -- I work my abs, so no problem there. Well take a closer look, because you
may be surprised at what you find.
Common Muscle Group Pairs
If you have a constantly tight muscle/s, look at this list to find the opposing muscle/s. One or more of
the opposing muscles probably needs to be strengthed.
Visit: http://www.exrx.net/Lists/Directory.html for more information on specific muscles
Chest – General Back, Teres Minor & Infraspinatus (external rotators), Posterior Deltoids
Upper Back – Pectoralis Major & Minor, Subscapularis & Supraspinatus (internal rotators)
Lower Back – Abdominals, Hip Flexors
Hamstrings – Abdominals, Hip Flexors, Quadriceps
Quads – Hamstrings, possibly erector spinae
Abdominals – Erector Spinae, Hamstrings
Inner Thighs/Groin – Leg Adductors (Outer Thighs)
Outer Thighs – Leg Abductors (Inner Thighs)
Calves – Tibiablis Anterior
Biceps - Triceps
Triceps - Biceps
Improved blood flow
Improving blood circulation to muscle tissue can help to improve flexibility. The main way to do this is to
increase capillary density in the muscle tissue. Improved blood flow can help to make the muscle tissue
more ‘pliable’, and thus flexible. Improved blood flow to the joints & connective tissue can also help.
To increase capillary density in the slow twitch, or type 1 fibers, look to endurance type training. For the
lower body, this could be running, biking, or using one of many cardio machines. For the large muscles
of the back, a rowing machine works well.
To increase capillary density in the type II fibers, or the ones that are most used while lifting weights,
anaerobic type training is needed. This type of training requires intense sets lasting 30 seconds to more
than 1 minute. Typical routines which focus on muscular endurance do well for improving this.
When To Stretch & Stretching Guidelines
As mentioned before, stretching is often not the solution to a tight muscle. Some people have limited
flexibility, simply due to increased muscle and connective tissue mass, all gained with no flexibility
training along the way. In this case, a stretching routine is a good option to increase flexibility. If you
lack overall flexibility, then a stretching routine will probably be very helpful. However, if you have
limited flexibility in only a select few muscles, a strength imbalance is probably a factor.
1.) Always Stretch Warm Muscles
It is very important to stretch muscles when they are ‘warm’. Stretching should not be done on cold
muscles. Not only does stretching cold muscles greatly reduce the effectiveness, it increase the chance
of injury as well. For this reason, stretches are best done immediately after a workout.
2.) Don’t Overstretch
Just like strength or size, flexibility must be built gradually. As with any other form of training, if you try
and do more than you can handle, the results are often diminished, and the negative effects increased.
Overstretching will not help you to gain flexibility faster. Stretching the ligaments and tendons too much
may even cause injury. Even if no injury occurs, overstretching will probably cause some amount of
damage, thus temporarily weakening them.
Overstretching could be a result of several things, including stretching to often, stretching too long at
one time, or stretching too far. When stretching, stretch slightly past the normal, comfortable point. Do
not stretch as far as possible, or into the ‘pain-zone’. Remember that stretching is a gradual process, and
that stretching as far as possible will not speed it up.
3.) Avoid PNF stretch techniques
PNF techniques make use of the neural responses to stretching in order to allow the muscles to be
stretched even further. This may seem like a good thing at first, but keep in mind that stretching is a
gradual thing, just like anything else. Using PNF techniques in order to ‘stretch to the max’ could easily
fall into the over stretching.
In addition, PNF techniques are more complicated, and often require practice. Performing them
incorrectly could cause further, possible problems.
4.) Avoid hard ballistic stretching.
Dynamic, or ballistic stretching involves constant movement of the body. The momentum of the
movement is used to stretch the muscles. This is not as effective as a prolonged stretch. It is also easy to
overstretch the connective tissues in this manner.
5.) Static Stretches
When stretching, stretch slightly past the normal, comfortable range of motion (ROM). Do not stretch as
far as possible, or if there is pain. In general, start out with an initial stretch of 10-15 seconds. Relax for
5-15 seconds after this, then perform 1-3 more stretches lasting 20-45 seconds.
6.) Frequency
Stretching each muscle 2 times per week is plenty for most to build overall flexibility. Again, if you find
yourself having to stretch a certain muscle very often to keep it loose, it probably had a lot to do with a
strength imbalance.
Targeted Flexibility Workout
This workout is to be used if you have a couple of specific, tight muscle groups, e.g. tight lower back,
hamstrings, quads, chest, etc. If you lack overall flexibility, and there are no specific problem areas, then
use the next workout below. If you lack overall flexibility, and also have a few problem muscles, both
workouts may be used.
1.) Choose Appropriate Exercises
For this, we will want to choose exercises that work the opposing muscle. If I have a tight lower back and
chest, I will want to choose exercises that primarily target my abdominals, hip flexors, and general back.
2.) Warm Up
It is very important to warm up before any workout, and especially this one. Warmup with at least
several minutes of cardio. One warmup set per muscle group is also listed, but it does not hurt to do a
couple extra warmup sets.
3.) Strengthening Phase 1
The first part of the workout will use heavy weight, low reps, and a reduced range of motion. Do not fret
about the reduced range of motion; it will not tighten the muscle. The purpose of this is to allow the use
of more weight safely, which will help with strengthening the muscle more quickly. It can also help to
reduce the possible risk of injury.
For this phase, limit the range of motion to ½ - ¾ of the normal range of motion. Avoid working in the
tight range of motion; only use the ROM that is comfortable and pain free. Use the ROM in which you
can lift more weight, rather than less weight.
4.) Strengthening Phase 2
For this phase, use lighter weights, higher repetitions, and the full, pain-free range of motion. This will
help to further strengthen the connective tissues. It will also complement the effects of Phase 1.
5.) Light Stretching Phase
Some stretching for the tight muscles can be done after the workout to help with temporary relief.
However, this stretching should be light. Do not attempt to stretch the muscle beyond a small amount.
This part is optional. If you choose to do this part, use the stretches & stretch times from the ‘Overall
Flexibility Workout.
This sample workout will be for an imaginary person who has a tight chest, lower back, and
hamstrings
Warmup
5-10 minutes of light-moderate cardio
Barbell Front Squat – Reduced ROM
1 Warmup Set – 15-20 reps
1 Moderately Heavy Set – 10 reps @ 75% of 1RM
5 Strengthening Sets – 3 reps @ 95% of 1 RM
Leg Extensions – Full ROM
3 Sets – 12 reps @ 70% 1 RM
Decline Weighted Crunches – Reduced ROM
1 Warmup Set – 15-20 reps
1 Moderately Heavy Set – 10 reps @ 75% of 1RM
5 Strengthening Sets – 4 reps @ 90% of 1 RM
Floor Crunches
3 Sets – 25 reps or as many as possible
Hanging Leg Raises – Full ROM
3 Sets – 20 or as many as possible
One Arm Dumbbell Rows – Reduced ROM
1 Warmup Set – 15-20 reps
1 Moderately Heavy Set – 10 reps @ 75% of 1RM
5 Strengthening Sets – 3 reps @ 95% of 1 RM
Seated Cable Row – Full ROM
3 Sets – 12 reps @ 70% 1RM
Rear Dumbbell/Lateral Raise – Full ROM
3 Sets – 12 reps @ 70% 1RM
Overall Flexibility Workout
As mentioned before, stretch warm muscles only. These routines are best done after a workout. They
can be alternated (4 sessions per week), or both performed together (2 sessions per week). Each muscle
should be stretched twice per week.
Stretching Routine A
Standing Hamstring Stretch
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
http://www.bodybuilding.com/fun/videos/2006/standinglegstogetherhamstringstretch.wvx
Lying Quad Stretch
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/onyourbellyquadstretch.wvx
Wall Calf Stretch
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/calfstretchhandsagainstwall.wvx
Seated Floor Twist
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/seatedfloortwist.wvx
Knee To Chest
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/onekneetochest.wvx
Erector Spinae Stretch
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
-
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/childspose.wvx
Stretching Routine B
Shoulder Stretch 1
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/moderateupperbackprayer.wvx
Shoulder Stretch 2
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/roundtheworldshoulderstretch.wvx
Shoulder/Upper Back Stretch
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
Video Guide - http://www.bodybuilding.com/fun/videos/2006/shoulderstretch.wvx
Triceps/Shoulder Stretch
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
http://www.bodybuilding.com/fun/videos/2006/tricepsstretch.wvx
Biceps/Shoulder Stretch
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
http://www.bodybuilding.com/fun/videos/2006/standingbicepsstretch.wvx
Chair Stretch for the Chest
-
Perform 1 static stretch for 10-15 seconds. Relax For 5-15 seconds
Perform 1-3 static stretches for 20-45 seconds each.
Relax for 5-15 seconds in between each stretch
http://www.bodybuilding.com/fun/videos/2006/chairupperbodystretch.wvx
What are some advantages of increased flexibility?
-
Increased functional ability in everyday life
Increased performance in sports & activities which require flexibility
Decreased risk of injury due to pulling a tight muscle
Decreased risk of injury in the shoulder complex
Impress your inflexible friends
Do you work on increasing your flexibility? Why or why not?
I do not currently work on maintaining a super high level of flexibility, but I do work to maintain a
sufficient level. The main reason for this is simply functional ability in everyday activities. I also strive
to maintain decent shoulder flexibility, which helps me to be able to perform a wide variety of
shoulder exercises with a reduced risk of injury. As of now, I stretch 1 or 2 times per week, for 15-20
minutes.
People who I have met at the gym are commonly are surprised with my moderate level of flexibility,
when they find out that I stretch very little. I stretch probably once per week, for 20-30 minutes. The
rest of the time, I maintain flexibility by keeping a close watch for any muscular imbalances, and
correcting them before they cause problems.
About a month ago, I noticed that my lower back muscles, as well as my hamstring muscles were
beginning to feel tight much of the time. I was no longer able to touch my toes, which had been very
easy in the past. Instead of stretching, like most people would do, I looked at my routine. Sure
enough, I had been doing A LOT more lower back/hamstring exercises, and much less work for my
abdominals. I focused on strengthening my abdominals, hip flexors, and quads. In a couple of weeks,
I was easily able to touch my toes again – with no stretching at all. The tightness in my lower back
was gone.