Goals:

• Improve Range of Motion: Enhance muscle and joint flexibility to prevent stiffness and improve movement.
• Reduce Pain: Alleviate pain from tight muscles and joints.
• Enhance Performance: Boost functional performance and reduce injury risk.

Methods:

1. Static Stretching:

   • Hold and Stretch: Lengthen muscles by holding stretches for 15-60 seconds.
   • Post-Exercise: Ideal for muscle relaxation and flexibility after workouts.

2. Dynamic Stretching:

   • Active Movements: Gradual, controlled movements like leg swings to prepare muscles and joints.
   • Pre-Exercise Warm-Up: Used before activity to ready the body for exercise.

3. PNF Stretching:

   • Contract-Relax: Combines muscle contraction with stretching for advanced flexibility, often with a therapist.

4. Manual Therapy:

   • Joint Mobilization: Therapist-applied techniques to enhance joint range of motion.
   • Soft Tissue Mobilization: Techniques like massage to reduce muscle tightness and improve flexibility.

5. Foam Rolling:

   • Self-Myofascial Release: Use a foam roller to release muscle tension and improve flexibility.

6. Yoga and Pilates:

   • Integrative Practices: Combine strength, flexibility, and balance for overall fitness.

Boost your flexibility with these targeted techniques, designed to improve movement, reduce pain, and enhance performance.