Eccentric exercises for flexibility and more!

Stretching is commonly thought to be essential for flexibility and for preventing injury, however this is not always the case. Research has shown that stretching does not significantly improve performance or reduce the risk of injury. Stretching has its role if you solely want to improve flexibility, however if you’re looking for something to improve flexibility and more, try eccentric exercises.  ​

What are eccentric exercises?

Eccentric exercises involve a movement where the muscle is contracting and lengthening at the same time. The lowering portion of any lift are examples of eccentric movements.    ​

What are the benefits of eccentric exercises?

• Improve strength and power  
  

• Increase muscle mass  
  
• Improve flexibility and muscle length  
  
• Lower risk of injury  ​
  

how do you do eccentric exercises?

• Select a medium load that you can control, and take it slowly through range (I.e. the lowering portion of the lift).  
• Take up to 8 seconds per rep, 5-8reps, 2-3sets, and performed every other day. Remember, it is normal to feel post exercise soreness! 
• Please discuss with your physiotherapist about which eccentric exercises are best suited for you to perform.  ​

Examples

#stretching #eccentrics #performance #strength #flexibility #injuryprevention #physio #physiotherapy #exercises ​

References

• Behm, David G, and Anis Chaouachi. “A review of the acute effects of static and dynamic stretching on performance.” European journal of applied physiology vol. 111,11 (2011): 2633-51. doi:10.1007/s00421-011-1879-2 
• McHugh, M P, and C H Cosgrave. “To stretch or not to stretch: the role of stretching in injury prevention and performance.” Scandinavian journal of medicine & science in sports vol. 20,2 (2010): 169-81. doi:10.1111/j.1600-0838.2009.01058.x 
• Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine 2014;48:871-877. ​