Flexabiilty Training Pilates and ‘Stretching’ There is a belief, or rather a misconception about Pilates that it is just ‘a lot of stretching!’ However those of us that incorporate Pilates into our weekly training program know very well that this is indeed a misconception and that although Pilates includes an important element of flexibility within the exercises the focus actually lies very much on strength and stabilization. The type of stretching most commonly used within a Pilates session are: Dynamic and Static stretching (both active and passive) To really utilize the often untapped benefits of flexibility training let us look more closely at the various aspects. Flexibility Training Flexibility is by definition a joint’s ability to move through a full range of motion. It is an essential part of every training program. Most forms of exercise and sports tend towards shortening and tightening the muscles. This can lead to an imbalanced musculature and a greater susceptibility to injury. All sports activities require a certain range of motion and a certain amount of flexibility to perform the technique, such as the serve of a tennis ball, swing of a golf club, or bowling of a cricket ball. There are few activities, or training methods that incorporate stretching within the actual technical training exercises themselves. These include: • Pilates • Gymnastics • Ballet and other forms of dance • Swimming (mainly upper body) • Martial Arts Most other sports will involve a degree of stretching within the discipline itself but due to the unilateral application this frequently results in an imbalanced musculature. Flexibility training is often neglected and the benefits are usually underestimated. The Benefits: • Increased physical efficiency and function • Improved muscle balance and postural awareness • Decreased risk of mechanical back pain • Increased quality and quantity of synovial joint fluid. The Long Term Adaptations: • Improves muscle tone • Decrease in muscle soreness • Increase in functional activity • Reduced likelihood of strains, tears and tightness • Increase of muscle core temperature • Increase in blood flow to working muscle • Enhanced ability to deliver haemoglobin and CO2 • Relaxation of the antagonist muscle is promoted • Reduces the resistance to movement • Decreases the risk of injury • Reduces muscle tension • Promotes joint movement and enhances ROM • Improves posture. A better understanding of the various methods and benefits of flexibility training allow for a more educated application. Dynamic / mobilization stretching (active) mimics the movements that are about to be performed. They are low intensity repetitious movements that warm up the limbs within the range of movements needed. These are done in a relaxed, slow manner. Joint proprioception is enhanced and lubrication and connective tissue mobility is increased. Ballistic stretching (active) takes the range of motion to its extreme and then pushes beyond that point. Uncontrolled rapid bouncing into this type of stretching is not advised or ideal and can lead to injury especially if the muscle is not warm. However the use of ballistic stretching in some forms of sport is appropriate and necessary, for example: • Kick-boxing • Martial Arts • Gymnastics • Ballet and other forms of dance • Pilates some exercises Static stretching (active and passive) is the most commonly known form of stretching and should only be performed when the muscles have been worked and are completely warm. A static stretch is best achieved when the body part is taken to its full range and then onto to the point of mild discomfort. By holding it there for a period of time the muscles are given time to release further into the stretch. Active static stretching is when the athlete is holding the stretch for themselves and actively participating in the stretching program. Passive, or assisted stretching is when the instructor stretches the athlete. This method allows the athlete to relax completely, which means that physical awareness barriers can be broken and no physical tensions oppose the stretch. More can be achieved from the stretching program using this method, but it does require the instructor to remain mindful of the client’s comfort levels and to be cautious of the possibilities of over stretching and causing injury. Proprioceptive Neuromuscular Facilitation (PNF) Stretching (active and passive) is a less used, but very effective form of stretching. It is especially effective when a muscle group is particularly tight and is derived from a concept of movement patterning used in rehabilitation. A PNF stretch involves a deep contraction against maximum resistance at the end of a limbs range of motion for approximately six seconds. This is immediately followed by a slow, assisted static stretch to the opposite point of limitation. This process should be repeated 3 – 4 times and is best performed when the muscles are warm. Correct form must be kept throughout and a thorough understanding of the technique gained before practicing this method. Article by Kyrie Hardiman-Levington
Posted on: Sun, 20 Jul 2014 13:51:27 +0000
Trending Topics
© 2015