Does form matter in flexibility training?

Incorporating flexibility into your training routine can provide a myriad of benefits that go beyond just being more flexible. One thing that can be a deciding factor though in whether you’re seeing progress or not is proper form. But what is form, let alone proper form, you might ask? Form is the shape our body takes on in a stretch or a certain drill. Good form is very dependent on the person and their goals as our bodies are all different. But generally speaking, it is executing a movement or position in a pain-free way that intents to minimise any variance from rep to rep and allows for maximum force production at that moment in time.

So why does this matter in flexibility training?

One reason that might come to mind is safety or a reduced risk of injury, but the main reason is actually the effectiveness of the stretch – regardless if that is holding a passive stretch or moving dynamically in a drill. While injuries can always happen, they tend to be caused more so by not listening to our bodies and disrespecting its limitations or even forcing certain ranges, rather than through poor form.

The way we position our body in the movements we execute is important in order to target the tissues we’re trying to stimulate. To produce the specific adaptions we’re looking for, we need to direct force at the area we’re trying to change, and this is done by positioning our body in the most effective way for that force to go into the area we’re after. Little adjustments can make a big difference to the outcomes we get, where you’re feeling the stretch and the muscles we activate. Sometimes it’s a slight pelvic tilt, softening the knee, allowing the shoulder blades to move or fixing a certain body part in place that can determine whether the work we’re doing is effective or not. While of course following biomechanics, these adjustments can still be very individual to your body.

If you can learn exactly how to adjust and manipulate your body to get the best line of stretch, your training will be much more effective and progress will come faster. It’s one of the reasons stretching is a skill, one that takes time to develop. The best way to learn how to adjust your body to get the most out of each drill is by experimenting with the different positions, noticing the sensations that come up, learning to understand those sensations and by being mindful and focussed while working in those positions. A good coach can help you speed up the process, but trial and error along with a curious mind that is open to exploring will go a long way in cultivating this skill. Performing your drills with proper form will also make your sessions and therefore progress more trackable as there will be less variance from session to session.

Stay flexy,
Kat