Loaded Progressive Stretching - What, how and why?
What is loaded progressive stretching and why should you do it?
There are a lot of ways to get more flexible. In my experience, loaded progressive stretching (LPS), is one of the more efficient ways for an adult to get more flexible. However, loaded progressive stretching is often misunderstood and therefore not as beneficial as it could be
For the sake of simplicity, I will from now on refer to loaded progressive stretching as LPS. LPS is stretching/flexibility training using an external objects load to increase range of motion or to strengthen current range of motion.
And to answer the question of why you should do it, because it's one proven way of increasing flexibility and getting stronger (i.e. being able to absorb more load and generate more force) in a greater range of motion.
How to use LPS?
The benefit, and complexity, of using LPS for flexibility training lies in using the weight the RIGHT way. It would be easy to assume (and that's why most people do it) to believe that, like with strength training, more is better. But that is not the case.
What do I mean by using the weight the right way?
A HEAVIER weight might pull you into a greater range of motion.
A LIGHTER weight might allow you to pull yourself into a greater range of motion.
A HEAVIER weight might limit you accessing a greater range of motion if your brain believes that you won't be able to reverse the movement back to the starting position.
A LIGHTER weight might limit your range of motion due to not being heavy enough to pull you into a greater range of motion.
A HEAVIER weight might shift your center of mass so much that you can't execute the movement without altering the movement patter or falling over.
The RIGHT way, is the weight that will help you access a greatest range of motion, get stronger, and progress faster.
So, how do you know what weight to use? How do you know if a weight is too light or too heavy? The simple answer is you don't. It will vary depending on how you feel that day and as you progress. But there's a way to find out, and the way is - testing.
Try a lighter weight and record yourself. Then try a heaver weight and record yourself. Which felt the best? Did the weight that felt the best align with the recording of the deepest position? Try again. Try a new weight.
It may sound like it's a lot of job but it really isn't, and besides, you'll save a lot of time (maybe even moths) finding the right way at the start since it will allow you faster progress.
Progressing with LPS
It might be because of traditional strength training when more = better (or it might be because of something else), but when it comes to LPS more does not equal better. Better equals better.
What do I mean by that?
If we are assuming that we want to improve range of motion and not get better at the specific exercise that improves range of motion (yes, there is a difference), our end goal is not to being able to do heavier split squats, but rather to be able to do the splits. In other words, we are aiming at moving away from the exercise that will help us to do the thing in order to do the actual thing.
How to apply it in practice
If we take a classic forward fold as an example. Regardless if you want to be able to fold yourself forward and place your hands on the ground for the sake of the or for the sake of doing press to handstands, you want to be able to do it without weight.
So, if you aren't able to do that this is how the progress might look like:
Use a weight that allows you to forward fold into a deeper position than you could without the weight.
Progress by increasing the weight to allow you to get into a deeper range of motion.
Once you hit a deep enough position, progress by reducing the weight while getting in to the same depth of the position.
Once you are able to reduce all weight and maintain the depth you have reached your goal.
Now you have the option of a.) starting over aiming for a deeper position or b.) strengthen the position you are able to get yourself into by adding load to it.
Summary
Loaded progressive stretching is a fantastic tool to use to increase flexibility and strength (especially for adults).
The use of loaded progressive strength is highly contextually dependent on your intention and your process.
The load/weight you will use will vary (even from day to day). Learn how to find the right weight for your current process.
More does not equal better. Better equals better. Do better.
//Micha