how to increase your ROM
Answers
Answer:
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Answer:
Let’s review five different methods of stretching or improving ROM:
Static Stretching – Static stretching is basically holding a tissue in an elongated form. This can be performed across one joint or multiple joints, depending on the muscle or tissue being stretched. The minimum length of time should be 30 seconds to around 60 seconds at a mild to moderate discomfort. If you want to maximize results, then the stretch should be held for a longer duration of at least five minutes. Typically, this is not practical for most people. Static stretching before your athletic performance causes loss of performance. If the goal is to gain ROM, then static stretching should be performed, but only after the activity or at a separate time.
Dynamic Stretching – This is a more active type of stretching where you are moving in and out of your available range of motion. This can be progressed into ballistic stretching, which is taking a joint actively and usually quickly, through its available ROM and into a near end range stretch without exceeding the physiologic maximum ROM for the joint or muscle/tendon tissue. As a warm up, dynamic and ballistic stretching can improve performance and joint ROM. If the goal is to prepare for an activity, then a dynamic warm up should be performed. Ballistic stretching is not indicated for novice athletes or beginning stretching. It is definitely not indicated when recovering from injury.
Myofascial Release with Foam Rolling – Research is limited presently, but it indicates that foam rolling can help improve joint ROM without the deleterious effects of static stretching. It can be performed prior to athletic performance and not provide a negative effect. Clinically and personally, I find foam rolling to be an effective method in improving ROM. Foam rolling should be a frequent post-workout activity, and at times, it would be indicated as a pre-workout activity. It is also a fantastic way to release stress and tension, and it may improve recovery times. (Please refer to a recent post, Does Foam Rolling Help or Hurt Your Performance?)
Proprioceptive Neuromuscular Facilitation (PNF) – PNF stretching is a very quick and effective method of utilizing the body’s neurologic stretch receptors within the muscle and tendon units to assist in producing increased ROM. There are many different types of PNF stretches and exercises. The most basic and easiest to utilize individually is a technique known as Hold/Relax. Move the extremity and joint to a point of feeling a mild stretch, and then lightly resist any further stretch for approximately 10 seconds. After 10 seconds, progress further into the stretch and hold for approximately 30 seconds. I tend to work in sets of three to four when performing this technique. It is also important to remember that it should never result in pain, only a stretching sensation.
Neuromobilization or Neural Gliding – This is probably the least understood of all methods to improve ROM. There are many factors to consider regarding neural mobility. First, the nerves are covered in a protective sheath which is meant to be very flexible. Unfortunately, when the sheath is irritated or damaged, it tends to lose its flexibility. This typically leads to neural pain. Sciatic nerve pain from a bulging disc is an example of when this may occur. Trying to directly stretch a nerve is a bad idea as it usually makes it worse. Specific neural gliding and mobilization techniques have been developed to assist with improving ROM and pain. As a physical therapist, I use clinical signs to help guide my treatment diagnosis, which ultimately can help guide the treatment for the client. If you are experiencing neural tightness and pain, please seek medical advice to insure you are getting proper care. There are times when neural tension can be present without pain or other symptoms. It may be caused by poor spinal alignment, poor posture, or other medical illnesses.