The Best Way To Increase Flexibility…Is There One?
Every option claims to be the best
In today’s social media driven fitness industry, improving range of motion (ROM) has never been so attractive. Even the common foam roller now comes in vibrating, cooling, heating, portable, large, small, bumpy, and smooth. Massage devices, vibration devices, and stretching bands flood our Instagram pages. With every option claiming to be the best, how is anyone to choose where to spend their money and invest their time? An article from the latest issue of the International Journal of Sports Physical Therapy, Alternative Flexibility Training: Do we need alternative methods for improving range of motion? (1), helps us sort through the overwhelming options.
Getting Swole can make you flexible
It turns out that by working on getting BIG - you can get the same increases in ROM as static stretching! A recent meta-analysis (a review of many research articles) examined the effects of resistance training on flexibility. This increase in flexibility was most effective in untrained and sedentary people. So if you’re already living the fitness lifestyle, this may not be the absolute best way to get flexible.
My PT makes me foam roll
Foam rolling is a great method for enhancing your flexibility. It can create immediate improvements in your range of motion, and it can also have a lasting effects when consistently done for >4 weeks. Foam rolling can have benefits on all muscles, but it is most effective on joints with greater available range of motion such as hips, shoulders, and knees.
What about these vibration devices?
There are some great products out there that target localized muscle vibration. Sometimes these devices are used while a muscle is being static stretched. They improve flexibility and ROM through promoting blood flow to the muscle, lower muscle viscosity, and decreasing phasic and static stretch reflexes. Now what the heck does that mean? Viscosity is a fluid’s resistance to flow. A lower muscle viscosity allows the muscle to produce force at a quicker rate. Stretch reflexes trigger muscle activation as a safety mechanism. By decreasing the stretch reflex, a muscle can stretch further without an automatic contraction.
This fancy stuff is great, but what about good ole stretching?
Like anything in fitness, techniques come in and out of popularity. If you’re just getting into being flexible, you may be starting to develop a stretching routine. If you’re “in-the-know” you may have heard that static stretching can actually decrease performance. This is a common thought based off some late 90’s research. Turns out, more recent studies have helped promote a comeback for the overly simplistic stretching routine. Similar flexibility improvements have been reported in studies comparing bouts of stretching with the techniques discussed prior.
“Our recent meta analysis reported no significant differences between static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) for increasing ROM (2).”
THATS A LOT OF OPTIONS, SO Which one is the best?
All of the options discussed in this article can have benefits on flexibility and improving ROM. The best option is the one you enjoy and can be most consistent with. Options are often overwhelming, but rather than getting caught up in what’s “best”, remember that doing something beneficial is better than doing nothing. Everyone’s body responds differenly to various stimuli and techniques. Give them all a try and find what works best for you!
References:
1, Oyama, Sakiko PhD, ATC1; Palmer, Thomas G. PhD, ATC, CSCS*D, TSAC-F2. Effectiveness of Core Exercise Training Programs Designed to Enhance Ball-Throwing Velocity in Overhead Athletes: A Systematic Review. Strength and Conditioning Journal 45(2):p 177-187, April 2023.
2. Behm DG, Alizadeh S, Daneshjoo A, et al. Acute effects of various stretching techniques on range of motion: A systematic review with meta-analysis. Sports Med. 2023;in press.
Want to improve your flexibility and range of motion? We can help you achieve greater flexibility through an exercise program and our manual therapy services including soft tissue work, dry needling, and various other techniques.
Schedule a sports performance training or physical therapy session with us today and start competing at your best!
Disclaimer: This SciSport blog post is a summary of an article printed in an academic research journal. The purpose of this blog post is to provide readers with academic and educational content in an easy-to-understand format. We take no credit for the material and knowledge presented, and we encourage readers to take a look at the original source provided in the References section
