Types of Flexibility and Measurement
| Flexibility Type | Definition | Measurement | Example |
|---|---|---|---|
| Static flexibility | Maximum range of motion without movement | Goniometer, sit-and-reach test | Leg raise height while lying down |
| Dynamic flexibility | Range of motion during movement | Functional tests | Leg swing height |
| Active flexibility | Range of motion achieved by one's own muscle strength | Active leg raise | How high you can raise your leg on your own |
| Passive flexibility | Range of motion with external assistance | Passive stretching with a partner | Leg raise with partner assistance |
Most Effective Stretching Methods
Stretching to mild discomfort, holding the position for 15-60 sec. Best suited AFTER training. For long-term flexibility improvement.
Controlled movements with increasingly greater range of motion. Best suited BEFORE training. Improves mobility without sacrificing strength.
Contract-relax-stretch cycle (5-10 sec contraction, 15-30 sec stretch). Most effective for increasing flexibility.
Use of a foam roller or massage ball to release the fascia. Improves flexibility indirectly.
8-Week Flexibility Program
Recommended frequency: 3-4 times per week for 15-20 minutes:
- Weeks 1-2 (adaptation): Static stretching — 15-20 sec hold, 2 sets per exercise
- Weeks 3-4 (progression): Static stretching — 25-30 sec hold, 3 sets. Add light PNF.
- Weeks 5-6 (intensification): PNF stretching for main muscle groups, static for accessory groups. 3-4 sets.
- Weeks 7-8 (maintenance): Individual plan based on achieved results. Focus on problem areas.
Flexibility Exercises by Muscle Group
Sitting, one leg extended. Bend forward while keeping your back straight. 30 sec × 3.
Standing, bend your leg at the knee and pull your heel toward your glutes. Keep your pelvis neutral.
Lying on your back, place the ankle of one leg on the knee of the other. Pull toward your chest.
Front leg at 90°, back leg kneeling. Push your pelvis forward, feeling a stretch in the front.
Hands on a wall/door frame at shoulder height. Turn in the opposite direction.
Sitting, arms overhead. Bend to the side, feeling a stretch on the opposite side.
❓ Frequently Asked Questions
Most methods are suitable for most people, but it is always recommended to consult a doctor or physiotherapist before starting a new program.
Results depend on individual characteristics, consistency and the complexity of the problem. Some people notice improvement within 1-2 weeks, others need 4-6 weeks.
Yes, often the best results are achieved by combining several recovery methods. For example, stretching + sleep hygiene + proper nutrition give a synergistic effect.
📚 Additional Resources and Sources
To deepen your knowledge, we recommend:
- Consult a certified physiotherapist
- Read scientific articles in the PubMed database
- Follow sports medicine news
- Use high-quality sports equipment
- Undergo preventive check-ups regularly