Building Flexibility: A Comprehensive Approach

At Bend Movement Physical Therapy, we preach that flexibility is a key component of overall fitness, contributing to better movement quality, reduced risk of injury, and enhanced athletic performance. To effectively build flexibility, you can incorporate a variety of stretching techniques, including static stretches, loaded stretches, and exercises that utilize isometrics and eccentrics to improve tissue strength in stretched positions.

Static Stretches

Static stretching involves holding a stretch for a prolonged period, usually around 60 seconds. This type of stretch helps to lengthen muscles and increase the range of motion. It’s best performed when the muscles are warm, either after a workout or following a light warm-up. Hold the position where you feel a gentle pull, but not pain. Focus on slowing down your breathing and relaxing deeper into the stretch for the best results. Consistent practice of static stretching can lead to significant improvements in flexibility over time.

Loaded Stretches

Loaded stretches involve adding weight to a stretch, which helps to increase flexibility while also strengthening the muscles. This method is particularly effective because it places the muscles under tension in their lengthened positions, promoting strength and stability. The added resistance helps deepen the stretch and build muscle endurance in the stretched position.

Isometrics and Eccentrics

Incorporating isometric and eccentric exercises into your flexibility routine can further enhance tissue strength and flexibility. Isometric exercises involve holding a muscle contraction without movement, such as holding a lunge position with the muscles engaged. Eccentric exercises involve lengthening the muscle under tension, like slowly lowering yourself in a calf raise. These techniques improve the muscle's ability to generate force in stretched positions, enhancing both flexibility and functional strength.

By integrating static stretches, loaded stretches, and isometric/eccentric exercises into your routine, you can build comprehensive flexibility that improves your range of motion and also improves muscle strength and stability. This approach ensures that your muscles are not only more flexible but also more resilient, helping you move better and perform at your best.

If you want help improving your flexibility, come visit us! Located near Richmond and Innsbrook in Henrico, we can provide you with a framework and guidance on meeting your movement goals.