Improve your flexibility thanks to electrostimulation

Having good flexibility is more important than we think.

It is not just a capricious physical quality, but much more than this, since flexibility helps coordination, which must be properly developed to avoid falls and injuries. It is also important for strengthening our joints and allowing them to function in their full range.

It is also important to develop good flexibility to guarantee better sports performance, since a low level of flexibility makes the movement run worse and slower. Imagine an elite or competitive athlete: a lack of flexibility would imply that they perform a worse execution technique.

That being said, in today’s blog we will talk about the importance of having good flexibility, and how to develop it correctly with the right stretching (and with the help of electrostimulation). You will see your physical capacity improved and you will be able to perform movements that seemed impossible to perform before!

Types of stretches to gain flexibility

Flexibility depends on several factors: our genetics, lifestyle, and of course, our training. That said, flexibility can be trained if we do the right stretching. Here we present the 3 most popular:

Dynamic Stretches

Dynamic stretching should be preceded by a good warm-up, since this type of stretching is carried out actively through smooth and controlled movements that gradually increase, preparing the muscle for physical activity.

Static Stretches

Static stretching generally lasts between 15 and 30 seconds between exercises, and consists of stretching at rest to the limit of comfort. In this type of stretching the energy expenditure is much less than in dynamic stretching. In addition, as they are slow movements and at rest, better muscle relaxation is achieved, increasing blood circulation and reducing the sensation of pain.

Pre-contraction stretches

The pre-contraction technique involves the anticipated contraction of the muscles to be stretched, and Proprioceptive Neuromuscular Facilitation (PNF) is the most common technique. The FNP has demonstrated its effectiveness in improving the range of active and passive movement of different joints in sports.

However, many of the possibilities offered by electrostimulation to improve flexibility are unknown to most sports professionals. Numerous studies have shown that the application of TENS type currents is an effective method to improve flexibility.

In this article, all the advantages offered by flexibility work through electrostimulation are presented, including the application of stretching and the most beneficial methods to achieve the desired objectives.

Proprioceptive Neuromuscular Facilitation, is it possible to improve flexibility thanks to electrostimulation?

The objective of Proprioceptive Neuromuscular Facilitation (PNF) is to stimulate and accelerate the response of neuromuscular mechanisms through the stimulation of proprioceptors. This technique uses natural reflexes, such as the autogenous inhibition reflex, to inhibit muscle contraction and thus achieve a greater range of motion (ROM).

The effectiveness of PNF is based on the use of mass movement patterns called spiral-diagonals and specific techniques that sequence muscle performance during these movement patterns.

However, it is important to note that if the muscles gradually become stiff and lose their elasticity, they may even become stronger but shorter, which can lead to a functional defect that will have a negative impact both physically and psychologically.

Improving flexibility thanks to stretching

With the aim of preventing possible problems in our locomotor system, an alternative is the practice of stretching through electrostimulation to improve flexibility. This type of technique is widely used in the prevention and treatment of injuries and has an extensive body of information and specialized authors.

Electrostimulation in sports is a resource widely used by many authors for various purposes, including improving muscle strength and endurance, increasing muscle mass, accelerating recovery after sports practice, and preventing and improving recovery from injuries.

That is why electrical stimulation has been studied in recent decades as a basic means to strengthen muscles and improve the physical condition of healthy subjects and athletes, thus increasing their athletic capacity and sports performance.

Stretching with electrostimulation

There are many benefits that stretching brings us, and with the help of electrostimulation we can see the effects enhanced:

• It helps us warm up before exercise.

• Increase our muscle flexibility and expand joint range.

• Reduces muscle tension.

• It makes the muscle return to a calm state after exercise.

• Promotes muscle recovery.

• It helps us avoid injuries.

With Wiemspro electrostimulation suit you can easily stretch the main muscle groups of your body: pectorals, dorsal muscles, lumbar muscles, abdominal muscles, biceps, triceps, gluteal muscles, quadriceps, hamstrings and abductors.

In addition, Wiemspro has developed next generation software in order to control the intensity and frequency of the electrical wave in each muscle group in a simple and effective way. These waves are controlled wirelessly via an iPad, allowing the treatment to take place anywhere the physiotherapist or personal trainer wishes.

This technology guarantees visible, fast and effective results, so your flexibility will be exponentially improved thanks to the precision of Wiemspro Technology.

Potentiation and Electrical Elongation, Maya, J. 2001

According to Maya, J., the stretching technique using electrostimulation must follow the following steps:

1. Stretch the muscles until the feeling of elasticity disappears.
2. Gradually increase the amplitude of the current until muscle contraction occurs and the stretching sensation is no longer felt
3. Stretch the muscles again until a new sensation of tension appears.
4. Repeat this cycle three times.

According to scientific articles, the recommended parameters for flexibility training with electrical stimulation are the application of symmetrical biphasic rectangular impulses with a phase duration of 0.3 milliseconds and a frequency of 40 Hz.

Conclusions

It can be stated that the ability to improve flexibility can be achieved through two techniques

• The stretching method with TENS.
• The PNF stretching technique.

Both can generate an increase in range of motion as long as they are applied properly and consistently. However, it is important to note that the electrostimulation stretching method produces significantly greater gains. However, it is essential to keep in mind that the muscle being stretched is in a state of relative contraction, which carries a certain risk, since poor execution can lead to muscle tear. Therefore, it is essential to carry out these techniques with rigorous control.

Frequently asked questions about flexibility training

How long should I train flexibility?

The amount of time you should dedicate to flexibility training can vary depending on your personal goals, current level of flexibility, and time availability. However, here are some general guidelines that can help you determine how much time you should dedicate to flexibility training:

• Frequency: It is important to perform flexibility exercises regularly to obtain significant results. Most experts recommend stretching exercises 3 to 5 days a week. This ensures that you constantly maintain and improve your flexibility.

• Duration of sessions: The length of flexibility training sessions can vary, but it is generally recommended to spend at least 15-30 minutes per session. You can divide this time into stretching exercises for different muscle groups or joints.

• Intensity and focus: Instead of stretching quickly, it is important to perform slow, controlled stretches. Hold each stretch for at least 15-30 seconds and repeat the stretch 2 to 4 times. If you want to significantly improve your flexibility, you can work on stretching exercises for longer periods of time, 60 seconds or longer, but make sure you do it safely and without pain.

• Consistency: Consistency is key to improving flexibility over time. It is better to do shorter stretching sessions regularly than to do long sessions occasionally.

• Listen to your body: It is essential to listen to your body’s signals during flexibility training. You should feel a comfortable but not painful stretch. If you feel sharp pain or intense discomfort, stop the stretch and adjust your position.

• Variety of stretches: Work on different muscle groups and joints to achieve balanced flexibility throughout the body. Don’t just focus on one area.

• Combination with other types of exercise: Combining flexibility exercises with cardiovascular and muscle-strengthening activities can be beneficial for your general health and physical performance.

What is flexibility in physical therapy?

Flexibility in physical therapy refers to a person’s ability to move their joints and muscles through a full range of motion freely and without restrictions. Flexibility is one of the key components of physical fitness and plays a critical role in the health and well-being of the musculoskeletal system. Physical therapists work on improving and maintaining their patients’ flexibility as part of the rehabilitation and treatment of various medical conditions and injuries.

Some physical therapy goals related to flexibility include:

• Restore range of motion: After an injury, surgery, or illness, it is common for patients to experience a loss of flexibility in the affected joints and muscles. Physical therapists work to help patients regain their normal range of motion.

• Prevent muscle contractures: Muscle contractures are abnormal shortening of muscles that can occur when a joint does not move regularly. Physical therapy can help prevent these contractures by maintaining flexibility.

• Relieve stiffness: People with chronic conditions, such as arthritis, often experience joint stiffness. Physical therapy may include stretching and mobility exercises to reduce stiffness and improve flexibility.

• Improve sports performance: Athletes can benefit from physical therapy to improve their flexibility and, consequently, their performance in their sports.

• Relieve pain: Lack of flexibility can contribute to chronic pain in muscles and joints. Physical therapy can help relieve this pain by improving mobility and flexibility.

To achieve these goals, physical therapists employ a variety of techniques, including stretching exercises, joint mobilizations, therapeutic massages, and other modalities specific to each patient and her condition. Importantly, physical therapy is personalized for each individual based on their specific treatment needs and goals.

What part of the body affects flexibility?

Flexibility can affect various parts of the body, as each joint and muscle group has its own range of motion and level of flexibility. The main areas of the body that can be influenced by a lack of flexibility include:

• Spine: The spine comprises multiple segments, such as the cervical spine (neck), thoracic spine (upper back), and lumbar spine (lower back). Lack of flexibility in the spine can lead to posture problems, back pain, and limitations in mobility.

• Hips: The hips are key joints in the body and their flexibility is essential for performing movements such as flexion, extension and rotation of the hips. Lack of flexibility in the hips can contribute to lower back and pelvic problems, as well as poor biomechanics in gait and movement.

• Shoulders: The shoulders are highly mobile joints that allow a wide variety of movements, such as elevation, rotation, and abduction. Lack of flexibility in the shoulders can cause limitations in the ability to reach objects overhead or carry out everyday activities.

• Knees: Flexibility in the knees is important for proper walking and to prevent injuries. Lack of flexibility in this joint can contribute to leg problems, such as muscle strains or cartilage injuries.

• Ankles: The ankles allow flexion, extension and lateral flexion of the foot. Lack of flexibility in the ankles can affect walking, balance, and the ability to perform physical activities.

• Muscles: Muscles throughout the body can also be an important factor in flexibility. Lack of muscle flexibility can lead to muscle contractures, limitations in range of motion, and increased risk of injury.

Lack of flexibility in any of these areas can have a negative impact on quality of life and increase the risk of injury. Therefore, it is important to work on improving flexibility in all joints and muscle groups through stretching and mobility exercises, especially if you practice regular physical activity or seek to maintain good health and quality of life in general.

Why is flexibility lost?

Loss of flexibility can be caused by a variety of factors, and is often the result of a combination of these factors. Some of the most common reasons why flexibility may be lost include:

• Lack of use: When a muscle or joint is not used through its full range of motion on a regular basis, it tends to become less flexible over time. For example, if a person spends a lot of time in a sedentary position, such as sitting in a chair for long periods of time, muscles and joints may become less flexible due to lack of movement.

• Aging: As we age, it is natural that flexibility tends to decrease. This is due to changes in connective tissues, such as collagen and elastin, which can become less elastic with age. However, age-related loss of flexibility can be mitigated with regular exercise and stretching.

• Injuries and surgeries: Injuries to muscles, tendons, ligaments or joints, as well as surgeries, can cause scarring and the formation of connective tissue that limits flexibility in the affected area.

• Prolonged inactivity: When a person is immobilized due to injury, illness, or surgery, muscles and joints may become stiff and lose flexibility due to lack of movement.

• Bad postural habits: Chronically maintaining poor posture can lead to loss of flexibility in certain areas of the body, such as the neck, back and shoulders.

• Stress and tension: Emotional stress and tension can cause muscle tension and stiffness, which in turn can reduce flexibility.

• Diseases and medical conditions: Some diseases and medical conditions, such as arthritis, fibromyalgia, and ankylosing spondylitis, can negatively affect flexibility.

• Genetic factors: Genetics can also play a role in the predisposition to have more or less flexibility in some joints.

Importantly, in many cases, loss of flexibility can be prevented or reversed with regular practice of stretching and mobility exercises, as well as adopting an active and healthy lifestyle. Physical therapists and personal trainers can provide specific guidance to improve flexibility safely and effectively.