The Bread-and-Butter of Flexibility Training by Greg Gustin

Recently, I attended a camp called “Movement X” led by the Ido Portal team. If you’re unfamiliar, Ido really is a student and teacher of the human body and everything it is capable of doing. I was participating as someone interested in any and all movement, and in gaining new perspective to take back to collegiate strength and conditioning. Toward the end of the second day, I asked how their students are able to achieve such impressive and useful flexibility. The answer was simple. Loaded progressive stretching is our bread and butter. Much of what we had done that weekend fell under this category, but I didn’t realize it until far later. In fact, I took that bit of information with me and thought it over for quite some time before really understanding what it meant. It sounded like some advanced technique when their practitioner said it, but the concept is quite simple – achieve a stretched position under load, progress, and repeat.

How it Works

The general idea behind loaded progressive stretching is to put tissues into an elongated position under load. The load is meant to further the stretch slightly beyond what might be possible in a passive manner and act as a stimulus to the myofascial elements that are under tension. From a muscular prospective, loading an elongated tissue hopes to develop some level of strength at given ranges of motion, specifically those approaching end range. From a neurological perspective, the muscular activity produced as a result of the load acts to inhibit tension and length receptors whose job it is to keep you from venturing into unfamiliar ranges. As one would expect, this commonly leads to the allowance of a few more degrees of motion.

Robert Schleip has done extensive work in researching all things related to fascia, and has specifically looked at responses different myofascial components have on different stretching styles and loading regimens (2). His figure below illustrates the relationship between myofibers and fascial elements during each of four loading conditions. The first two depictions are of a relaxed muscle and one performing usual muscular work. As a muscle contracts, the fascial elements that are under load are those that are oriented above and below the muscle (tendonous) and those that run across the width of the muscle. The next representation shows the opposite occurring during a traditional passive stretch. The elements above and below and those running across the muscle are “off,” while fascial elements running along the length of the muscle as well as those outside but adjacent to it are loaded. The last picture shows an actively loaded stretch essentially combining the previous two responses with load imparted on all but those elements that run across the muscle (2). This is due to the muscle’s inability to increase significantly in girth during contraction in an elongated position.

To simplify, Schleip concludes that a muscular loading pattern in which the muscle is activated in a lengthened position offers the most comprehensive stimulation of fascial tissues. In the same paper, he notes that the importance placed on fascial tissue is due largely to its extensive matrix in the body and strong connection to the nervous system as a sensory organ (2). It also reacts similarly to other connective tissues in that it slowly rearranges and remodels based on its dominant loading pattern (1).

Practical Application

Although much of the Movement X weekend was loaded progressive stretching, it was in no way meant to be two days of flexibility training. The writings of Mel Siff offered me indirect support and clarification to this methodology as I pieced together the big picture. Mel notes that a simple and natural way of improving flexibility is to carry out normal exercises over a progressively increasing range under a progressively heavier load through combined static and dynamic patterns of action (3). If we needed to get into a full Cossack lunge for a particular pattern we spent time working our way into that position. Each rep was meant to get a bit deeper than the last and the final one held for time. We progressively increased range through combined static and dynamic patterns, as Mel suggests. The same protocol was performed for the German hang to prepare for a back lever on the rings, and for a full squat position to prepare for basically everything else that we did. The commonality was finding a position that we needed and progressively working our way into it through repetition, then holding the achieved position for time.

The ability to achieve a position over the course of a few sets depends on how far away you are from the goal and even then, it takes repeated exposure to that stimulus to ensure long-term retention through remodeling of tissues. Also, starting further away from the desired positional outcome often increases the difficulty and intensity of the training stimulus. Therefore, the load, in many cases, begins at de-loaded bodyweight (essentially making you lighter) and the progression might include increasing reps or time held before adding any external weight. The key to loaded progressive stretching is gradual progression. Yes, you need increasing stimulus to continue adapting positively, but the goal is to find the minimal required dose. Anything significantly above the minimal level may actually lead to the opposite effect where instead of inhibiting our length and tension receptors, we end up creating overly reflexive muscles or even damage to tissues. The proper amount of elongation, load, and muscular activity is highly individual to each person and to each pattern being trained, so remember, patience is a virtue.

References

1. Kjaer, M., Landberg, H., Heinemeier, K., Bayer, M.L., Handsen, M., Holm, L., Doessing, S., Kongsgaard, M., Krogsgaard, M.R., Magnusson, S.P., 2009. From mechanical loading to collagen synthesis, structural changes and function in human tendon. Scandinavian Journal of Medicine & Science in Sports 19, 500-510.
2. Schleip, Robert, and Divo Gitta M ller. “Training Principles for Fascial Connective Tissues: Scientific Foundation and Suggested Practical Applications.” Journal of Bodywork and Movement Therapies17.1 (2013): 103-15. Web.
3. Siff, Mel. “Dr Mel Siff Questions Functional Training.” : Dr Mel Siff Asks Flexibility Before Strength. Supertraining, 30 Aug. 2009. Web. 18 July 2016.