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The Importance of Flexibility Training

2 May 2017

Studies show that most individuals overlook flexibility training when creating their fitness plan, but this is an essential component of a well-rounded workout routine. The Flexibility Training Method of muscle lengthening and fascial release is a type of athletic stretching technique that provides effective, dynamic, facilitated stretching of major muscle groups.


Flexibility training takes advantage of the stretch reflex and reciprocal inhibition to lengthen and strengthen your muscles, improve range of motion and flexibility, and benefit your cardiovascular and lymphatic system. Flexibility training has the ability to: improve posture, enhance joint range of motion, decrease chance of injury, and correct or prevent muscle imbalances.


Static Stretching

Static stretching is used to correct existing muscle imbalances and to lengthen tight and overactive muscles. Static stretching is best used after exercise when your body is warm. Hold your muscle to the point of tension for 10-30 seconds. When practicing static stretches, be sure to follow the proper guidelines.

Dynamic Stretching

As opposed to static stretching, dynamic stretching is more appropriate for warming up before exercising. Dynamic stretching uses speed of movement, momentum, and active muscular effort to bring about a stretch. Dynamic warm-up increases range of movement and blood and oxygen flow to your muscles, ligaments, and tendons to improve performance and reduce the risk of injury. Examples of dynamic stretching include cross-body kicks, side bends, and arm swings.

Active Isolated Stretching

AIS is a specific stretching program developed by a registered Kinesiotherapist and Licensed Massage Therapist. His technique uses four basic principles:

  1. Isolate the muscle to be stretched.
  2. Repeat the stretch 8-10 times.
  3. Hold each stretch for no more than 2 seconds.
  4. Exhale on the stretch, inhale on the release.

AIS helps individuals maximize the effectiveness of stretching without causing discomfort. Examples of active isolated stretches include straight leg hamstring stretches and hip adductor stretches.

Eclipse professional trainers can help you choose the best types of stretches for you based on your specific fitness evaluations, goals, and when the stretching activities will take place. Contact Eclipse Lakefront Fitness today to learn more by calling (972) 772-8314 or inquire online.


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