The American College of Sports Medicine, ACSM’s sole aim is to integrate scientific findings and research in providing practical and educational applications of sports medicine and exercise science. This thus puts stretching for flexibility and performance in the direct purview of the organization.
To better understand which stretching program conforms better with the ACSM recommendations, we are obligated to look at these recommendations first. Therefore, in this article, we shall discuss the two main types of stretching and the recommendations by ACSM on the same.
Different types of stretching
There are several flexibility exercises, and stretching is one of them. Flexibility can be defined simply as the ability to move a joint through its full range of motion. Of course, moving a joint through a full ROM is unique for different people.
Others can go an impressive 2700 in angles; some can barely manage 2000. This is what sets people apart in terms of flexibility. However, this is not the kind of flexibility we will be talking about. To achieve flexibility and fitness, you need stretching as you would need jogging or running. There are two main types of stretching;
Dynamic stretching, also known as functional stretching, involves mobility drills. Such drills are often performed in a transition; thus, one’s body transits gradually from one position to another, progressively increasing the range of motion, and the process is repeated severally.
This type of stretching exponentially increases the heart rate hence boosting blood flow to body parts. This further warms the muscles; hence they are readied for workouts or performance.
Dynamic stretching is an excellent method of doing away with muscle stiffness, enhancing flexibility. Leg swings and torso twists are some of the notable examples of dynamic stretching.
Static stretching, as the name suggests, does not involve extensive movements. Instead, it involves slowly but steadily moving a muscle to the end of its range of motion and then holding it in place for (ACSM recommends) 10 to 30 seconds. Older individuals are advised to hold in place for at least 30 to 60 seconds for maximum benefits.
Importantly, you should note that static stretching is recommended as a post-exercise therapy and not as a warm-up exercise. You need to have warmed up before attempting static stretching. Notable examples include hamstring and shoulder stretch.
ACSM Stretching recommendations
Here’s a summary of some of ACSM’s recommendations on stretching: –
1. Include stretching in your daily routine at least 2 to 3 days a week. However, daily stretching is most effective.
2. Stretching should target major muscles and tendon groups, as observed below;
- Shoulder
- Chest
- Back
- Hips
- Quadriceps or hamstrings
3. Begin your day with dynamic stretching before working out
4. Choose between dynamic and static stretching for your post-workout exercise.
5. Perform stretches carefully to the point of slight discomfort or tightness.
6. Consider remaining in one position or maintaining slow movements while stretching. Do not bounce to avoid injuries.
ACSM’s general flexibility recommendations appear easy to follow. So is the case to enable most people to incorporate them into their routines safely and easily.
However, there are specific recommendations and directions far from what meets the eye. For instance, as we noted earlier, many people want to know the impact each type of stretching has on one’s health regarding many scopes, including weight loss and performance.
ACSM notes that stretching may have immediate, short-term, or long-term effects on muscles and performance. Since the concerns about static stretching have never been kept secret, many athletes have decided that they are better off trying out dynamic stretching.
This has made many people turn to this form of stretching to maximize their performance and remain in form and out of injuries. An overall study has come out to quantify that the impact of dynamic stretching on athletes is positive and stands at a 1.3% index.
Proprioceptive neuromuscular facilitation (PNF) is another form of stretching. However, it may be less common because a trainer needs a partner to pull it off. Further, this is not the only concern about PNF.
Many people have come out to complain of its uncomfortable nature, enhanced exposure to muscular damage, and general small-to-moderate decrease in performance immediately after the workout.
With reports of potential negative acute effects of stretching on strength and performance, it would make sense if you had questions on the efficacy and value of flexibility stretches. Flexibility exercises have been proven to benefit immensely one’s general body health, including physical and mental well-being.
Besides, with stretching, an athlete is able to considerably reduce injuries by being able t access their full range of motion without muscle pulls and tears. Most importantly, an article presented some convincing facts on the benefits of overtime stretching.
In this article, stretching regularly over a period increases one’s force and power by 2% to 5%. This would then suggest that an athlete’s sprint speeds will be highly boosted.
It is, therefore, up to the individual looking to start flexibility exercises and incorporate them into their schedules to t consider the likely benefits, effects on performance, impact on the range of motion, and any potential injuries and reductions.
Quoting from the ACSA guidelines on this particular subject, “…it is reasonable based on the available evidence to recommend when feasible, individuals engaging in a general fitness program perform flexibility exercises after cardiorespiratory or resistance exercise — or alternatively — as a stand-alone program.”
Final Thoughts On Which Stretching Program Conforms Better with the ACSM Recommendations
Flexibility exercises that enable you to take your joints and tendons through their full range of movement are recommended as part of a complete training program for their extensive benefits on power, strength, flexibility, and performance.
ACSM is an organization tasked with studying and recommending safe and viable ways of integrating some of these activities into our healthy lifestyle endeavors.
In doing our research to determine which stretching program conforms better with the ACSM recommendations, here our findings.
According to ACSM, there are two main flexibility exercises, which are static and dynamic stretching. There are recommendations for each.
As to which one conforms well to ACSM’s recommendations, both are okay, except that dynamic stretching is best for warm-up exercises, unlike static. However, both are ideal for post-workout exercises.
