Flexibility Recommendations


 
BEFORE

BEFORE

Dynamic Warmup Flexibility

(Functional Flexibility)

Actively moving a joint through its full ROM without any relaxation or holding past 5 seconds of a particular joint position. These stretches are functional in nature and often replicate sport-specific movements. 

Importance:

  • Mental & physical preparation
  • warming up several muscle groups simultaneously, which could potentially increase the efficiency of the warm-up
AFTER

AFTER

Static Flexibility

(Recovery Flexibility)

Holding a joint position (statically) with some level of discomfort for at least 15–60 seconds. Research states that in an elderly population, up to 90 seconds of holding could be more beneficial.

Importance:

  • Increasing joint ROM 

Special Note:

  • If performed before a strength and/or power session, static stretching can reduce the effect of strength and power gains and increase a risk of injury during an exercise session. It is not recommended to perform static stretching before exercising.