As we covered in previous posts flexibility is the Goli Locks principle. Not too much (hyperflexible) nor too little (inflexible) but just right. Flexibility and range of motion are more important in a sports setting then being flexible just to be flexible. In the weight room setting flexibility is important for the bigger stretch associated with movement then we can apply force over a longer duration.
Flexibility and stretching are trained much like any other style of training. We use the F.I.T. (Frequency, Intensity and time) principle. The aftermath of stretching is best seen immediately after a training session. Much like the "pump" associated with resistance training stretching as the same effect. The acute effects have a wide range from 3 min to 24 hours.
Frequency
To make "gains" or plasticity in fitness terms is to (assume a new and greater length after a passive stretch) one would stretch twice a week for five weeks.
Intensity
Intensity for stretching is measured objectively. Stretching should be a mild discomfort; not pain nor comprise joint integrity. Static stretching is to be held for 15-30 seconds. Anything under 15 seconds doesn't have an effect on plasticity, and anything over 30 seconds creates diminishing returns. Also, the total stretch time throughout the day may be more important than a single session of stretching.
Time
For time portion of FIT stretching is best suited either immediately following (5-10 min after is ideal) a practice or training session. Afte practice or training the body and muscles are warm enough for stretching. Take an uncooked pasta noodle-not very flexible right? cook it boiling water for 10 or so minutes then it becomes much more flexible. Your muscles are the same way. Trying to stretch a cold muscle is increases the injury rate. Another way is to create a separate stretching session. Like our pasta metaphor in the previous sentence ensure your muscles are warm. A general warm up is needed prior to a separate stretching session.
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