Q: I purchased Assess and Correct, and while the DVDs haven’t arrived yet, the e-manuals are definitely thorough!

One question I did have was what kind of durations you typically recommend for the static stretching when you have someone who is really in need of fast flexibility improvements?

Also, do you just do the static stretches, or are there other things that you use along with them?

When I prescribe a flexibility program to a new client or athlete, it all comes back to the initial assessment and my determination of their flexibility needs.

This all begins with the following question – is it stiff?  Or is it short?  This has been discussed numerous times on my blog, Bill’s blog, as well as in our Indy Seminar Series DVD’s.  Simply static stretching a short muscle won’t give the body the desired “stimulus” it needs to increase length, so I won’t discuss that here.

If someone really needs to decrease stiffness quickly, here’s what I would typically do (or at least some combination of the following):

– Foam roll specific areas pre-workout

– Dynamic stretches/mobilization pre-workout

– Static stretch pre-workout*

– Eccentric Quasi-Isometric (EQI) post-workout

– Foam roll post-workout

– Static stretch post-workout

(* Please note that YOU CAN static stretch pre-workout.  It’s not optimal for performance, but in this case, your goal isn’t improving performance like a squat, sprint, or jump.  Instead, your goal is to improve flexibility/mobility and movement efficiency.)

I would also have this specific client try and static stretch throughout the day as well.  Typically this would come in the form of 30 second holds, with up to three repetitions per stretch.

We could get even more in-depth with this answer, though.  And you know me – I can’t leave it at that!  Here are some other considerations:

–  Overall training program.  EVERYTHING should be geared towards their goal of improved flexibility/mobility, not just the warm-up/cool-down.

–  Posture throughout the day.  If they sit for hours on end, it’s no wonder their chest is caved over and hip flexors stiff.  You have to account for their postures throughout the day and address them.

The easiest thing to remember is this – everything you do influences your posture, alignment, and movement.  Once you understand that and account for it within your programming, the easier it is to get outstanding results.

If interested, definitely check out Assess and Correct, the Indy Seminar Series, and all of our other great resources on the Products page.

Stay strong

MR