A Deep Dive into Flexibility Training: PNF, Static, Dynamic and More!

Why Flexibility Matters

Flexibility is a crucial aspect of overall fitness and well-being. It allows your body to move through a wide range of motion, making everyday activities easier and reducing the risk of injury. Regular flexibility exercises can also improve athletic performance, reduce muscle soreness, and enhance overall health. By incorporating flexibility training into your routine, you can improve your quality of life and maintain a healthy, active lifestyle.

Think about it—when your muscles are flexible, you can move more freely and with less effort. This means you can perform better in your workouts, recover faster, and even prevent those annoying aches and pains that come from strained muscles or joint pain. So, if you want to keep kicking ass in your fitness journey, don’t skip out on flexibility training.

A Deep Dive into Flexibility Training

PNF, Static & Dynamic Stretching Techniques

Those of you who clicked on this article are fucking winners when it comes to learning about flexibility training. Why? Because I guarantee you right now that half of my readers have showed more interest in how to use feeder workouts and I noticed that my conditioning article is climbing in analytics.

If you want to know how to HEAL YOUR BODY, I'm super stoked for you. The reason? Because this is the shit EVERYONE ignores. I have a podcast called Why Everyone Quits Their Fitness Journey.

And here's one of the reason's... You get too fucking sore. Then you ignore recovery. This is not at all a good plan. 

In fact, learning about this is sooo fucking important that I go in to detail on the importance of a deload period  in the eBook of Alpha Body Blueprint. So let's get started on what is flexibility training.

What is Flexibility Training?

Brother's, flexibility training is such a massive field of study that many companies have you spend a good amount of time studying this section to fully understand why it's CRITICAL to cover it and to educate their clientele on optimal training and the right amount of recovery. 

Flexibility training applies to range of motion. Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. [R]

Flexibility more applies to the ability of a muscle group to lengthen passively. That's why you see a lot of flexibility training in Yoga classes.

Flexibility training and mobility training are not the same. That's something I need you all to remember. It sounds like it would be wouldn't it? So let me go a little deeper.

Related Article: General Guide to Mobility Training

Mobility applies to MOVING, you are involving more muscle groups. That's why on that particular article, I show you guys upper body mobility exercises and lower body mobility exercises. 

I will be going over a few mobility exercises in this article, but just understand that flexibility is one part of the spectrum.

Flexibility training involves these five types of stretching: PNF (the most advanced), dynamic stretching, static stretching, ballistic stretching and SMFR.

This is the five major parts to flexibility training that I want you all to know about.

Types of Flexibility Training

There are several types of flexibility training, each with its own unique benefits and techniques. Here are some of the most common types:

• Static Stretching: This involves holding a stretch for a period of time to lengthen the muscle and improve flexibility. Think of it as giving your muscles a nice, long hug.

• Dynamic Stretching: This involves moving through a range of motion to warm up the muscles and improve flexibility. It’s like a dance party for your muscles, getting them ready for action.

• Ballistic Stretching: This involves contracting the opposite muscle to the one being stretched to improve flexibility and strength. It’s a bit more advanced but super effective.

• Self-Myofascial Release: This involves using foam rollers or other tools to release tension in the muscles and improve flexibility. It’s like giving yourself a deep tissue massage.

Each of these stretching techniques has its place in a well-rounded fitness routine, so mix and match to keep your muscles happy and healthy.

PNF Advanced Stretching

Here's the point behind PNF stretching, you obviously must get the client's consent before you do this type of advanced stretching. 

I remember when I was first exposed to this on an at-home workout program, but then I got certified and this is obviously why fitness advice on social media sucks.

Fitness business coaches telling you that don't need certification. Fuck that. Honestly, watch who you take advice from brothers. 

I am telling you right now, this can result in SERIOUS liability problems if you do this with someone NOT CERTIFIED in this advanced form of stretching.

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PNF stretching stands for proprioceptive neuromuscular facilitation. And I went through the whole process of getting this certification through a branch called StretchLab. 

I will NOT reveal everything I learned because you need to experience it for yourself to know what its like. Just understand that you need to COMMUNICATE what you feel is a 6 or 7 on the discomfort scale, it should never be a 10.

And what I will say to all of you that is you are timed to get through the whole test within ONE HOUR and remember the full routine. The point? 

PNF is highly advanced and you should really only give this a shot with a certified PNF professional. It involves the contraction and the relaxation of the muscle. Tense the muscle, then relax. 

And mobility is involved. You need to assess your mobility, activation, posture and symmetry before you go through a PNF routine.

Static Stretching

Did you know a wall sit is a static hold? Most isometric exercises are static stretches, however, some of you may have trouble with these type of holds.

This is why static stretching can still be a workout. I’ve never said this on my blog yet, but I do not like wall-sits. I would much rather do military push-ups over a wall-sit. True story.

Static stretching involves the gradual lengthening of the muscle over a sustained period of time. Technically speaking, even an elbow plank is a static hold.

However, I want to list some examples of static stretching other than tell you exercises. Here are some static stretches:

• Spinal twist (20 to 30 seconds)

Spinal twist you see me leading a class through a cool down. This one feels good but it can hurt at the same time. Must be done AFTER a workout. Static stretching should be adjusted for individuals with injuries, as stretching a strained muscle may exacerbate the damage.

• Glute Stretch for 20 to 30 seconds

For this stretch, you need to pull the knee towards your chest. 

Must be done post workout. Do not do static stretching before hand.

• Hip Flexor Stretch for 20 to 30 seconds

For the hip flexor stretch, first start out in the first position.

And then you lean forward, you will feel it in the hips of the leg on the floor.

Static stretching as you can see is more about recovering the body than it is like dynamic which I'll cover in a second.

Never do this type of stretching before a workout. Now, you can see why I don't like at-home workout programs that encourage this before a workout.

That is unless if it's Yoga. In case you didn't know, I do touch upon Yoga in my exercise course and WHEN to do it.

There is only one reason to touch upon Yoga in this section, it's because Tree Pose, Crescent Pose, Half Moon Pose, even Crow Pose are all static holds.

Dynamic Stretching

Brother's the point to dynamic stretching is you are not holding for a long period of time, you need to alternate sides and hold for 5 seconds, for example on the calf stretch. 

I did that particular stretch frequently when I ran track. That's an example of dynamic stretching. Not everyone see's this stretch as a dynamic stretch, but it is HOW you move the body that makes it more dynamic. 

Dynamic stretching in a nutshell is taking your body through a series of movements to warm-up the body and increase blood flow and joint range of motion. [R]

Understanding the stretch reflex is essential in dynamic stretching. The stretch reflex acts as a protective mechanism to prevent injury when muscles are overstretched or stretched too quickly. Proper technique is crucial to manage this reflex during training.

You can see why I am such a strong believer in implementing dynamic stretching pre-workout (beforehand) and then static stretching post workout (after). 

Some examples of dynamic stretching:

• Walking Lunges

For this exercise, you need to step the right foot forward, roughly two feet, allowing your left knee to go down to the floor, then step forward with the left foot. For runners, you need to use opposing arm, for example left foot forward, right arm extended ahead and alternate.

• Arm circles for 20 to 30 seconds

This move is programmed into my mobility routine in my exercise course.

And I honestly should tell you all, this must be done prior to all upper body workouts in Alpha Body Blueprint if you want to prevent DOMS.

That means delayed onset muscle soreness. Do not overlook arm circles.

The reason is simple... You need to warm up your body so you are able to get through the workouts I have designed in my exercise course.

Flexibility Exercises for Major Muscle Groups

Flexibility exercises can be tailored to target specific major muscle groups. Here are some examples:

• Neck Stretch: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and repeat on the other side. This helps relieve tension in your neck and shoulders.

• Shoulder Stretch: Hold your arm straight out to the side and use your other arm to pull your hand towards your shoulder blade. Hold for 30 seconds and repeat on the other side. Great for loosening up tight shoulders.

• Chest Stretch: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward, stretching your chest and shoulders. Hold for 30 seconds. Perfect for opening up your chest after a long day of sitting.

• Quad Stretch: Stand with one hand against a wall for balance and lift one leg behind you, keeping your knee straight. Hold for 30 seconds and repeat on the other side. This stretch targets your quads and hip flexors.

• Calf Stretch: Stand facing a wall with one hand on the wall for balance. Step one foot back about a foot and a half, keeping your heel on the ground. Bend your front knee and lean forward, stretching your calf. Hold for 30 seconds and repeat on the other side. Ideal for runners and anyone who spends a lot of time on their feet.

These flexibility exercises will help you target major muscle groups and keep your body moving smoothly.

Tips for Effective Flexibility Training

To get the most out of your flexibility training, follow these tips:

• Start Slow and Gentle: Gradually increase the intensity and duration of your stretches as you become more flexible. Don’t rush it.

• Focus on Major Muscle Groups: Pay attention to areas like the neck, shoulders, chest, quads, and calves. These are key muscle groups that benefit from regular stretching.

• Use Proper Technique and Form: Avoid injury by using the correct technique and form when performing stretches. If you’re unsure, consult a physical therapist or fitness professional.

• Hold Stretches for at Least 30 Seconds: This allows for maximum relaxation of the muscle and helps improve flexibility.

• Don’t Bounce or Force Beyond a Comfortable Range of Motion: Stretching should never be painful. Listen to your body and avoid pushing too hard.

By following these tips, you’ll make the most of your flexibility training and keep your muscles in top shape.

Ballistic Stretching

Brother's, this deserves a full article so I'm honestly going to say one thing...

The most common example of Ballistic Stretching is explosively bouncing.

Rapid Hamstring Stretches you see above is already very intense for the average fitness enthusiast.

Just do me a favor and understand that this can lead to overstretching EASILY.

Please do this with care because this style of stretching I may write an article on. Let me know in the comments below if you want me to cover this. 

Another reason that I do not recommend this is because it is outdated. It's going to hurt you if you don't do this properly.

SMFR (Foam Rolling) for Muscle Soreness

Many of you who have read my blog know that I love this so much that I put this as one of the best ways to train your state of mind.

Here's how you foam roll...

Find the spot that hurts and then you rest on the pain points. 

And don't complain if it hurts. The point is to roll out the pain points.

Do you want to continue having mobility problems manifest as you age? Do you want to not let weightlifting & age affect you?

Then I suggest you throw away your damn excuses because I always have my one-on-one clients get a foam roller.

I won't go in the detail of the recovery week I go over if you are too sore. I save that for Alpha Body Bootcamp.

The Takeaway: Flexibility Training

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You need to start doing flexibility training. The reason? Read every section in this article more than once.

All of my readers need to know the importance of improving mobility on top of having good endurance, especially if you have a history of pre-existing injuries.

A lot of you are being informed about different types of stretching you've never even heard of.

It's because I know what the fuck I am talking about when it comes to healing your body from strenuous exercise.

I have had classmates THANK ME for spending time on the cool down and not rushing to end the class when we are done with a good core workout for example.

So keep coming back brother's if you want to get the most out of your health & fitness journey. As you can see, I train classes professionally.

Feel comfortable to leave a comment down below if you have any questions or concerns.