Stretching really can make you more flexible, but your progress will often seem slow. As I've previously explained, there are really two results of stretching. We usually think about gaining flexibility in the long term, but you can also unlock a dramatic amount of short-term flexibility if you know how. Today I'll show you a few techniques that work surprisingly quickly and well, known as "PNF" or "PAILS and RAILS."
But before we get into that, I just want to be clear that flexibility is not a contest and definitely not a race. I think about stretching in the same way as strength training or any other fitness pursuit. If somebody wants the most “optimal” strength training routine, I would tell them not to overthink it, just get into a habit, and be consistent. It’s not a good idea to get too excited about any one method or guru that claims to have all the answers; chances are they don’t. The same applies to stretching.
And there are a lot of gurus in the stretching world. Many of them stand to benefit from making flexibility sound complicated (because then you need their programs to guide you). That doesn’t mean their techniques are bad or wrong, but they may not actually be special. Here's a breakdown of what makes some stretches more "advanced" than others.
You would think there are only one or two ways of stretching. But there are, in fact, many—and the proponents of each will argue that their way is best. The definitions of each aren’t always agreed upon, which makes for yet more arguments. So I’ll give you a rundown of some of the most commonly used terms, and what to know about them.
Static stretching is when you hold a stretch for a while (say, 10 seconds or more).
Dynamic stretching is when you move into and out of a stretch, or you can think of it as actively moving through a range of motion. This is done as an active stretch; for example, kicking or raising your leg as you run.
Passive stretching is when you place your body part into a stretched position. You might use props, gravity, immovable objects (like the floor), and/or a partner to get into the position.
Loaded stretching is when you use a weight or force to pull yourself further into a stretch (for example, holding a dumbbell while bending forward as if to touch your toes). For safety, you should make sure the weight isn't too heavy and that you are always in control of it.
Ballistic stretching is when you bounce into a stretch, temporarily forcing your body into a more stretched position than you could achieve passively or actively. Many of us were taught never to do this; in reality, it's safe when done properly, but probably isn't the most beginner-friendly.
Active stretching is when you use your own muscles to get into position to stretch: for example, standing on one leg and lifting the other. You’re contracting the muscles opposite the ones you are trying to stretch.
Isometric stretching is when you contract the same muscles you are trying to stretch.
If you try to figure out which type of stretching is “best,” you’ll go down a deep, deep rabbit hole. Before trying PNF stretching, I spent a lot of time on contortionists’ blogs and the depths of Google Scholar, and I can’t promise that I’ve figured it all out. There seem to be advantages to each type of stretching (even ballistic), and most people who train for flexibility use more than one type.
When I first tried these techniques, I wanted to stick to common sense instead of finding what’s most optimal. I cracked open the textbook I used when studying for my personal training certification. It explains an “advanced” type of stretching called PNF, for proprioceptive neuromuscular facilitation. This is one I’ve often read about, but rarely seen in the wild.
The technique I tried is the one that’s supposed to be the most effective but also not for beginners. (Did I let that stop me? No.) It’s called “hold-relax with agonist contraction.” And man, it really works. If you want to try this at home, I would advise you to read up a bit first, and to make sure the stretches and the contractions are both gentle, like no more than a 5 out of 10 intensity. They’ll still work this way, and you’ll reduce the chances that you’ll be sore the next day or, worse, pull a muscle.
PNF stretching is usually described as something that a trainer does to an athlete; but I figured, why not use the same techniques on myself? With the above warning in mind, here’s how I adapted some of my usual stretches to take advantage of PNF techniques: