Improve Flexibility with Research-Supported Stretching Protocols

There are many variations of PNF, but one that shows arguably the best success is called reversal of antagonists (or, more popularly, 3S—scientific stretching for sports). The 3S protocol uses the process of pushing against a resistance (either a machine or a partner) to engage the agonist muscle while it is in a lengthened position; then, while th

The idea that flexibility is limited by the nervous system is supported by research showing increases in flexibility from stretching are likely caused by increased stretch tolerance, rather than increased length of the muscle.

With this in mind, it is interesting to consider the many stretching techniques that incorporate neurological “tricks,” such as PNF, contract/relax, post isometric relaxation, reciprocal inhibition, etc. Looking at these techniques through the lens of the central governor, we can see them as ways to convince the nervous system that the movement is

Most muscles will fire most efficiently and powerfully if they are preloaded into a moderate stretch before contracting. This allows the muscle to take advantage of elastic recoil and stretch reflexes.