NASM Flexibility Techniques: Self-Myofascial Release, Static, and Dynamic Stretching Explained

What are three types of flexibility techniques recommended by NASM?

The National Academy of Sports Medicine (NASM) recommends Self-Myofascial Release (SMR), Static Stretching, and Dynamic Stretching as core flexibility techniques, each serving distinct purposes within a comprehensive fitness program to enhance range of motion, improve tissue extensibility, and optimize movement preparation.

The Foundation of Flexibility: Why It Matters

Flexibility, often misunderstood as merely "being able to touch your toes," is a critical component of overall physical fitness, influencing everything from athletic performance to daily functional movement and injury prevention. It refers to the normal extensibility of all soft tissues that allow the full range of motion of a joint. When flexibility is compromised due to muscle imbalances, adhesions, or shortened tissues, it can lead to inefficient movement patterns, compensatory actions, and increased risk of injury. Understanding and applying appropriate flexibility techniques is therefore paramount for anyone serious about their health and fitness.

NASM's Integrated Approach to Flexibility

The National Academy of Sports Medicine (NASM) advocates for an integrated approach to flexibility training, viewing it as a foundational element within their Optimum Performance Training (OPT) model. This model emphasizes a systematic progression that addresses muscle imbalances and optimizes neuromuscular efficiency. NASM's recommendations are grounded in the principles of corrective exercise, aiming to restore proper length-tension relationships in muscles, improve force-couple relationships around joints, and enhance overall movement quality. The three primary flexibility techniques recommended by NASM are Self-Myofascial Release (SMR), Static Stretching, and Dynamic Stretching.

1. Self-Myofascial Release (SMR)

What It Is: Self-Myofascial Release (SMR) is a self-massage technique used to alleviate trigger points, adhesions, and knots within muscles and fascia. It typically involves using tools such as foam rollers, massage sticks, or lacrosse balls to apply sustained pressure to specific areas of the body.

How It Works: When pressure is applied to a hyperirritable spot (a "knot" or trigger point), it stimulates the Golgi Tendon Organ (GTO) within the muscle-tendon unit. This stimulation overrides the muscle spindle's signal, leading to a reflex relaxation of the muscle (autogenic inhibition). Additionally, SMR can help break up adhesions and restore the normal extensibility and glide of fascial tissues, improving blood flow and reducing tissue stiffness.

Benefits:

• Reduces muscle soreness and tightness.
• Improves tissue extensibility and elasticity.
• Increases joint range of motion.
• Enhances recovery by promoting blood flow and reducing fascial restrictions.
• Helps to "reset" the nervous system by calming overactive muscle spindles.

Application: SMR is typically performed before static stretching or as part of a warm-up or cool-down. To perform SMR, roll slowly over the target muscle group until a tender spot is found. Apply sustained pressure to that spot for 30-90 seconds, or until the discomfort subsides by at least 75%.

2. Static Stretching

What It Is: Static stretching involves actively moving a joint to the end of its current range of motion and holding that position for a sustained period, typically 20-30 seconds or more. The goal is to lengthen musculature and increase the range of motion around a joint.

How It Works: When a muscle is held in a stretched position for an extended time, several physiological changes occur:

• Viscoelastic Lengthening: Connective tissues (tendons, ligaments, fascia) exhibit viscoelastic properties, meaning they can gradually lengthen under sustained tension (creep) and reduce their resistance to stretch over time (stress relaxation).
• Autogenic Inhibition: Similar to SMR, prolonged static stretching can activate the Golgi Tendon Organ (GTO), leading to a reflex relaxation of the stretched muscle.
• Reciprocal Inhibition: By contracting the opposing muscle group (agonist), the stretched muscle (antagonist) can be reflexively inhibited, allowing for a deeper stretch.

Benefits:

• Increases resting muscle length over time.
• Improves long-term joint range of motion and flexibility.
• Reduces muscle stiffness and contributes to injury prevention by allowing joints to move through their full, intended range.
• Can be an effective tool for correcting muscle imbalances (e.g., stretching an overactive, tight muscle).

Application: NASM recommends performing static stretching after SMR (if applicable) and a general warm-up, or as part of a cool-down. It is particularly effective for targeting muscles identified as overactive or tight. Hold each stretch for at least 30 seconds for adults, performing 1-3 sets.

3. Dynamic Stretching

What It Is: Dynamic stretching involves controlled, rhythmic movements through a full range of motion, often mimicking the movements of the upcoming activity. Unlike static stretching, positions are not held for extended periods.

How It Works: Dynamic stretching prepares the body for activity by:

• Increasing Core Body Temperature: Warms up muscles and connective tissues, making them more pliable.
• Improving Neuromuscular Efficiency: Enhances the communication between the nervous system and muscles, improving coordination, balance, and motor control.
• Reducing Viscous Resistance: Makes the connective tissues less viscous and more elastic, allowing for smoother, more fluid movement.
• Activating Muscles: Engages the muscles that will be used during the workout, priming them for performance.

Benefits:

• Prepares the body for physical activity and sport-specific movements.
• Improves functional range of motion, directly translating to better performance.
• Enhances coordination, balance, and proprioception.
• Increases power and speed output during subsequent exercise.
• Reduces the risk of injury during dynamic movements.

Application: Dynamic stretching should be performed after SMR (if used) and before any strenuous physical activity or workout as part of a comprehensive warm-up. Examples include leg swings, arm circles, torso twists, walking lunges with a twist, and light jogging or skipping. Perform 10-15 repetitions for each movement.

Integrating Flexibility into Your Training Program

NASM's integrated approach to flexibility emphasizes using these techniques strategically:

• Pre-Activity: Begin with SMR to address any trigger points or adhesions, followed by dynamic stretching to warm up the body and prepare for movement. Static stretching is generally not recommended immediately before power or strength activities, as it can temporarily reduce muscle force production.
• Post-Activity/Corrective: SMR can be used again to aid recovery. Static stretching is ideal here for lengthening muscles that have become tight during the workout or for addressing specific muscle imbalances identified in a postural assessment.

Consistency is key. Regular application of these flexibility techniques, tailored to individual needs and goals, will yield significant improvements in movement quality, performance, and overall well-being.

Conclusion: A Holistic Approach to Movement Health

The NASM-recommended flexibility techniques—Self-Myofascial Release, Static Stretching, and Dynamic Stretching—offer a comprehensive toolkit for enhancing physical performance, preventing injury, and improving overall movement health. By understanding the science behind each technique and applying them appropriately within a structured fitness program, individuals can optimize their body's ability to move efficiently, powerfully, and without pain, fostering a more resilient and capable physique.