Flexibility Exercises

This compilation of flexibility exercises targets all the major muscle groups. Stretching should form a fundamental part of any exercise program and not just as part of the warm up… In fact recent research suggests that static stretching may not be beneficial before training or athletic performance. Dynamic stretching seems to be more appropriate as part of the warm … Read more

Best Gravity Boots

Have you ever experienced a back-pain so agonizing that you just cannot think of anything else? Then, you are not alone. In fact, back pain is the single biggest cause of disability in the world, according to The Lancet’s GBD, or Global Burden of Disease in 2010.This is why inversion therapy exists. The new-age technique … Read more

Flexibility Training

 Flexibility training is perhaps the most undervalued component of conditioning. While recent and ongoing debate questions its role in injury prevention, athletes can still gain much from a stretching regime. From a volleyball spike to a rugby drop kick, flexibility of the bodys muscles and joints play an integral part in many athletic movements. In general terms, … Read more

Static Stretching Exercises & Flexibility Program

Stretching exercises should form an integral part of any conditioning program. Performed consistently, the stretching exercises below can help to do the following… Increase the range of motion about a joint reducing the risk of muscle and tendon tears during competitive activity. Relieve muscle tightness and stiffness. Improve postural imbalances and help to reduce chronic back pain. … Read more

Static Stretching

Static passive stretching (more commonly referred to as just static stretching) has been used by coaches and athletes for years without question. You may be aware of the current debate that started some years ago now, questioning whether static stretching prior to exercise really deserved the credence it has… Static Stretches Before Activity Once a … Read more

Static Active Stretching

Static stretching is simply the opposite of dynamic stretching. The muscle groups are stretched without moving the limb itself and the end position is held for up to 30 seconds (1,2) Static active stretching requires the strength of the opposing muscle groups to hold the limb in position for the stretch. For example, standing on one leg and holding the … Read more

Self Myofascial Release

Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike. Both allopathic and alternative Therapists have embraced the use of myofascial release massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow … Read more

PNF Stretching

PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2). PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common – they facilitate muscular … Read more

Isometric Stretching Explained

One of most effective methods for improving static passive flexibility is through the use of isometric stretching. An advanced form of flexibility training that must be prescribed with caution, it is useful for developing extreme range of motion associated with martial arts for example. Placing an outstretched leg on a chair and using your bodyweight to bring … Read more

Flexibility Tests

Use these flexibility tests before you begin a stretching program and then every 6-8 weeks during your flexibility training. Before you perform these tests make sure you warm up thoroughly with 10 minutes of light jogging or skipping. Click here for details on how to put together a battery of physical fitness tests. Modified Sit … Read more