How can I be more elastic?

In this post I'm going to talk about to gain elasticity. There're two ways of gaining flexibility, both of them are equally appropiate but we have to take into account when we use them. Coming up next I'll explain both methods and their variantes:

Ways of training flexibility

• Static method:
• Simple -> the individual makes no contribution, contraction is performed by an agent external. Gradual , smooth and sustained tension is performed. The dynamic portion of muscle spindles are adapted to the new position thereof decreases discharge acting on the Golgi tendon organ (GTO ) by reducing the reflection of It allows further relaxation and contraction . Programs 8 weeks minimum ( Chang 2000 ).
• Bob Anderson (1984) -> The movement begins by adopting a certain position until you feel a mild tension for 10-30 ' ' . Relax maintaining the position . You will reach a new level of tension holding the new position of 10-30" more. Throughout the process steady breath control is maintained and the starting position slowly recovered.
• PNF (Propioceptive Neuromuscular Facilitation, Kabat 1949):

1. Reach the maximum passive range of movement.
2. Isometric during 3-6" + brief relaxation.
3. Reach the maximum passive range of movement.
4. Perform this cycle 3-4 sets and 3 times/week.

• Dynamic method:
• Dynamic range of motion (DROM) -> without exceeding the ROM and controlling it everytime. The amplitude it is achieved by the contraction of muscles antagonists action.
• Ballistic -> They are those that are made through releases, oscillations ( swings ) and rebounding running close maximum range of motion . They must be made with caution, once our body has warmed.

Concluding, if we have someone to help us then we will perform PNF since it's the best method to gain elasticity. But, in the contrary case we will if we haven't got someone to help us the we will choose simple methods. Dynamic methods must be perform at the end of the session or when our body has previously carried out some  exercise.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.


Thanks for reading.

Course notes Sport planning. Teacher Carmen Manchado. University of Alicante.