One of my resolutions this year is to achieve the front splits. The process goal to help me get there is to just stretch every day.

So far I’ve been super consistent, however tbh I’ve just jumped into static stretches without actually figuring out the best way of approaching it. Basically will outline the different types of stretching, and what’s optimal and my routine:

Types of stretches:

  • Static stretches:

    • Relatively straightforward, hold a stretch at its maximum range of motion (ROM) for >30 seconds.

  • Dynamic stretches:

    • Moving a limb through its range of motion in a controlled manner

      Dynamic Stretches GIFs - Find & Share on GIPHY

      really hope this gif works

  • Ballistic stretches:

    • Similar to dynamic stretching but involves ‘bouncing’ near a limb’s maximum ROM

      Ballistic stretching for triple jump on Make a GIF

  • Proprioceptive Neuromuscular Facilitation (PNF) stretches:

    • This basically involves repeatedly stretching a limb at its maximum ROM, then contracting against something for ~10 seconds, and repeating

      PNF Contract-Relax Stretch on Make a GIF

The key takeaways regarding stretching are:

  1. Static and PNF stretches are the most effective at increasing your ROM over time.

  2. Stretching temporarily reduces your strength and power, so ideally complete stretching routines after strength training or separately.

  3. The more frequently you stretch, the better.

  4. Maintaining stretching performance is significantly easier than progressing in the first place.

  5. Stretching surprisingly does not result in decreased injury risk and has minimal impact on injury prevention.

Overall my stretching routine will be super simple:

  • Static stretching with PNF incorporated, repeatedly just contracting at my deepest stretch.

  • 3 sets on each side, 2 mins per set, no rest time (swapping legs and technically resting those muscles/ligaments for 2 mins)

  • Trying to potentially stretch in the mornings as well.

Thanks for reading! Let me know if there’s other content you guys would like to see :))