Methodical aspects of mobility training
Static stretching is generally used to improve mobility in the long term and sustainably. However, dynamic stretching is necessary to increase stretch tolerance, reflex and contraction readiness and improve stiffness as part of the immediate preparation for sporting activities. The muscles are then toned by applying high (static or reactive) force. The following principles can be formulated on the subject of flexibility
Stretching, tensing, relaxing, mobilizing and loosening are part of the care of the musculoskeletal system and should be done daily. If daily flexibility training is not possible, it should at least be done regularly (in every training session). The following applies to flexibility training: it is never too early, but often too late.
Strength training and stretching in combination improve mobility and joint stability. It is not true that strength training impairs mobility. In fact, active mobility can even be improved by strength training.
Dynamic stretching can be part of the warm-up and cool-down, but it cannot replace the other measures for preparing the body for physical exertion. The actual stretching should be preceded by a warm-up of at least five minutes.
You can choose whether you want to stretch statically, dynamically, actively or passively. The only time you should avoid static stretching is after intense physical activity, and static-passive stretching has been established to improve mobility.
Uncontrolled and excessive bouncing during stretching exercises can damage the musculoskeletal system. Bouncing should only be done carefully and in a controlled manner.
Stretching does not prevent muscle soreness after high eccentric loading.
Stretching can help as a relaxation exercise in the event of tension, including tension caused by emotional factors.
Before the exercise
The warm-up and mobilisation is supplemented by active-dynamic stretching in the immediate preparation for training, matches and competitions and the warm-up is concluded with toning measures.
Careful running-in and mobilising the joints to the full extent
Active-dynamic stretching (gentle and controlled rocking)
Tone your muscles (tighten and activate discipline-specific muscles)
After the exercise
Regeneration is actively initiated by running and light gymnastic exercises. This measure is supplemented by stretching exercises.
Running out followed by intermittent stretching (gently assume the stretching position, stretch for 3-5 seconds and slowly return to the starting position, repeat the process 2-5 times)
Mobilise the joints (to supply them with synovial fluid again at the start of the regeneration phase)
Mobility training
The muscles are warmed up carefully and the joints are mobilised to their full physiological extent. Mentally prepare yourself for the upcoming stretch and consciously relax.
Static-passive stretching is performed first, the effect is increased by maximising isometric contraction of the muscles in the stretching position for 5-8 seconds, followed by brief relaxation and then static-passive stretching. This procedure is repeated until the optimum stretching position is achieved. There are, of course, other forms of flexibility training that are used in practice.
Mobility training...
...through strengthening
very effective for maintaining muscular balance - e.g. flexors and extensors (agonist and antagonist);
...through stretching
good way to maintain supple muscles - e.g. swing gymnastics, stretching (dynamic, active, passive);
...through flexibility
little influenceable (determined by physique)