NASM Flexibility Training : Static Stretching, Corrective Exercise
Form Function and Stability is the foundation to any strength conditioning program. Flexibility training is a crucial addition to any strength program. Static Stretching is a critical step to any conditioning program. All imbalances need to be addressed before any strength training.
According to NASM, the biggest source of injury from training comes from repetitive movements.
Flexibility training is a pillar of fitness and needs to be apart of any strength training regiment.
Flexibility increases full body strength
By increasing our soft tissue range of motion, we enable our bodies to be able to gain more muscle.
Strength training a bigger range of motion translates to an increase in motor recruitment throughout the whole body.
Having a larger frequency of motor recruitment enables higher peak force production.
Flexibility Training Knowledge :
Flexibility is the extensibility of the soft tissue surrounding a joint and it’s ability to move through it’s range of motion.
In order to get more flexibility, it is important to know the types of joints in the body.
A joint is a point of articulation between limbs of the body
Proper extensibility of the soft tissue surrounding the joints allows for proper range of motion.
An altered joint structure can also inhibit proper range of motion
Static Stretching corrects any existing imbalances
It is critical to have proper Length tension relationships before any strength training can commence.
Having Proper Length Tension relationships ensures
- Proper movement (improper movement causes, inflammation, pain, further muscular imbalance, premature soft tissue, nervous system, joint and eventually skeletal deterioration)
- Correct Proprioception – Cumulative sensory input from the mechanoreceptors to the nervous system
- Proper Motor learning – The nervous system’s ability to learn how to control synergistic kinetic chains
Static Stretching enables the body to safely progress through the OPT Model
A combination of Self Myofascial Release (SMR), and Static Stretching techniques are used to correct muscle imbalances and length tension relationships.
Programming Includes and is designed to
- Increase flexibility and over time improve range of motion
- Improve Tensile Strength of Soft Tissue (improves extensibility of muscles, tendons, fascia, ligaments) To get maximum range of motion using reciprocal inhibition
Static Stretching passively takes the muscle through its maximum possible range of motion at the time. Usually with corrective exercise the range of motion is limited due to adhesion from injury. Over time the adhesions will break up and give the soft tissue correct range of motion.
Static stretching works by stimulating the Golgi Tendon Organ. Please see the Guide on the Human Movement System for more information about the Golgi Tendon Organ.
Static stretching works by holding a stretch for a period time, this creates autogenic inhibition(HMS), allowing the muscle agonist, stabilizer, and antagonist muscles and soft tissue to relax correcting length tension relationships creating balance in the skeletal structure.
Static stretching allows the agonist muscle groups to relax creating reciprocal inhibition(HMS), allowing for greater elongation.
Benefits of Static Soft Tissue, Fascia, Muscles, Tendons, Ligaments
- Nervous System (Central and Peripheral)
- Lymphatic System – AIS helps to remove inflammation throughout the body mainly the Lymphatic System. This is critical after exercise to prevent stagnation of toxic residue from accelerated cellular respiration.
- Increase Beneficial Endocrine Hormone Production
Long Term Benefits of Static Stretching
- Corrects Skeletal Structure, and muscular imbalances
- Improved Bone Density
- Benefits to the Endocrine System – Better Sleep Patterns,
- Increased Lean Muscle Mass
- Improved Soft Tissue Extensibility and Improved Range of Motion – Soft Tissue Tensile Strength of Muscles, Tendons, Ligaments, Fascia, Nervous System
Short Term: Static Stretching decreases strength and performance temporarily because of soft tissue degradation from cellular respiration.
The soft tissue becomes torn, similar to that of anaerobic training, using the bodies stored energy. Recovery takes a few days and creates more muscular strength over time. The long term benefits far out weight this short term side effect.
Stretching is the key to power, there are many different ways to stretch.
QiGong is an ancient 5000 year old practice that follows NASM strategies and guides the way to healing