Training Tips for Flexibility and Range of Motion

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Training Tips for Flexibility and Range of Motion:

• Always begin a program for flexibility with movement assessments such as the overhead squat and/or the single-leg squat. These assessments help determine the muscles that need to be addressed in a flexibility program. If a muscle is overactive or tight - it may be impeding or altering proper movement and as such need to be corrected to enhance movement. See Table 6 for a list of general movement impairments and how to address each.
• Static Stretching a. Indications i. Warm up
  
  • Foam roll areas that appear hyperactive or tight as determined by the assessment process. Tender spots indicate areas of muscle hypertonicity and must have sustained pressure on the "knot" to help create autogenic inhibition.
  • Static stretching should only be used on areas that are determined as tight/overactive from the assessment process and each stretch should be held for 30 second duration at end-range.
    
  ii. Cool down 1. Static stretching should be used post-workout to return muscles to normal resting lengths and should be performed on the major muscles utilized during the workout.3. Proprioceptive Neuromuscular facilitation (PNF) Stretching a. Indications i. Post-rehabilitation/Corrective Exercise program 1. PNF stretching should be utilized by professionals trained in PNF techniques included but not limited to hold-contract-relax, and contract-relax-contract techniques. These techniques have been shown to provide an acute increase in range of motion - important in working with clients in need of enhancing range of motion, and assists in teaching proper reciprocal inhibition and neuromuscular efficiency. PNF stretching can be incorporated prior to workout on muscles determined to be short/overactive and may be inhibiting proper movement.ii. Cool-down/post activity or workout 1. Used post-workout to return muscles to resting lengths.

1. Foam Roll	2. Static Stretching	3. PNF Stretching
Find a tender spot in overactive areas and sustain pressure on tender areas for 30 seconds.	Hold each stretch (at first resistance barrier) for 30 seconds (stretches determined by results of movement assessment).	Passively move limb to the first resistance barrier. Instruct client to apply a 25% maximal voluntary contraction of the muscle being stretched (agonist) for 7-15 seconds. After relaxation of the brief contraction, move the limb into the newly created range of motion and hold for 20 seconds. Repeat 3 times.

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真的很有用，谢谢啦！