How to Improve Your Flexibility & Mobility
1. Static Stretching
This is the most common form of stretching and involves holding a mid- to end-range stretched position for a length of time – usually between 15-60 seconds. Examples of static stretching include touching your toes.
Static stretching is generally considered safe and can be somewhat helpful in improving flexibility, however it is limited in that the stretch only targets the muscles and tendons that cross a joint.
2. Dynamic Stretching
Dynamic stretching also targets the muscles and tendons that cross a joint but instead of being held at mid-end range it is performed through the full range of motion for the joint, thus helping to increase blood flow and joint flexibility. This type of stretching is often used as a warm-up and therefore the movements tend to mimic those of the exercises to follow, include leg and arm swings.
Dynamic stretching involves active movement, coordination and body awareness but is still missing the component of strength required to increase mobility.