BFS Flexibility Program

The overall mission is to provide students with a stretching program that could benefit all
and be feasible where time, facilities and working with large numbers of athletes are
primary considerations. BFS considered all those factors when developing what is
believed by the program as the most appropriate stretching regimen.
The goal of stretching is not to set out to become super flexible, but to have muscles that
are more balanced. The BFS goal is to make strong athletes more flexible and flexible
athletes stronger.
Several benefits by following the BFS 1-2-3-4 flexibility program are:

Increased joint range of motion

Increased speed
Improved overall performance
Improved posture
Decreased number and severity of injury

The benefits of stretching go beyond injury prevention and rehabilitation. Many

movements in athletics require exceptional levels of flexibility that may take
years of stretching to develop and daily workouts to maintain. For example, if
baseball pitchers can get their arms back a little farther, they will throw harder
because they can accelerate the arm over a longer distance. When golfers can get
their arms and shoulders back 2 inches farther, they can add 20 yards to their
drives. If football players can improve flexibility in their hip flexors so that their
stride length is 2 inches greater, that alone may improve a 40-yard dash time by
two-tenths of a second. In competitive sports there is a saying that if adhered to
can have an impact on performance, You stretch to win.
Although there are several types of stretching, including one called myofascial release
that stretches the fascial tissue (see * below) of the body, for practical purposes there are
two types of stretching: static and dynamic.
Static stretching is used to stretch muscles while the body is at rest. It is composed of
various techniques that gradually lengthen a muscle to an elongated position (to the point
of discomfort) and hold that position for 30 seconds to two minutes. 30 seconds is the
minimum duration to get the benefits of stretching, whereas two minutes is the maximum
(if a position can be held for more than two minutes,
Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from
form, static-active stretching strength and the momentum from static-active stretching
strength, in an effort to propel the muscle into an extended range of motion not exceeding
one's static-passive stretching ability. Anything beyond this range of motion becomes
ballistic stretching. Simple, it is a type of stretching while moving, as opposed to static
stretching in which one stands still.
1

Proprioceptive neuromuscular facilitation (PNF) is the best type of stretching, but it

requires a partner and takes more time and considerable instruction to perform safely.
Ballistic stretching is a type of dynamic stretch where people bounce when the stretch,
and if not properly warmed up they have a higher risk of possible injury to the muscle.
With the varying types of stretching, BFS research has led that the simplest yet most
practical and effective stretching program would be exercises that use conventional static
stretching method, or stretches in which the muscles are passively lengthened and then
held in the stretched position for prolonged amount of time. The advantage of static
stretching is that students & athletes can learn them easily and perform them without a
partner. Performed correctly, static stretching produces less muscle tension and offers
more safety than other stretching methods.
Although static stretching can be one of the safest types of exercise, students & athletes
should not stretch under certain conditions. For example, stretching the muscles around a
recently fractured bone or around and area that has been recently sprained or strained,
especially in the back or neck, is usually not a good idea. Here are a few other guidelines:

Warm up before you stretch. Stretching is not a warm-up. To avoid injury, your
muscles should be warm before you stretch. The Dot Drill and or jumping rope
are great ways to help you break a light sweat.
Stretch in the proper environment. A firm, nonskid mat is ideal. Avoid
stretching in areas with too many distractions so you can concentrate.
Stretch slowly and gently. Be somewhat forceful when you stretch, but always
stretch slowly, moving gradually into each stretch.
Listen to your pain. Do not force a joint to the point that you feel pain. You do
need to be uncomfortable, but do not extend a joint beyond the point of
discomfort. Never yank, pull, or jerk, but do stretch hard.
Concentrate on breathing. Proper breathing methods can significantly enhance
the quality of your stretching program. Dont hold your breath. You should
breathe normally thru your nose, trying to ease deeper into a stretch during each
exhalation.
Dont overdo it. Although this topic is subject to continual debate, youll gain the
greatest benefit from stretching by holding each position for at least 30 seconds.
But for beginners, especially those who are extremely tight, performing three sets
of 10-seconds holds an effective alternative.
Personalize your routine. You should consider your individual needs when
designing a stretching program. For example, if you are hypermobile (see **
below) in the knee joint, striving to increase flexibility in your hamstrings may
not be a good idea. If you are an athlete in a sport that requires exceptional
flexible shoulders, you may want to add a few extra stretches for that area.

Vary your routine. You should occasionally vary the stretches you perform. It is
recommended that routines be slightly altered only after you have performed the
standard flexibility program for several months.
Stretch after workouts. Most coaches and sport therapist agree that the best time
to stretch is after a workout, especially when it comes to preventing hamstring
pulls. Dr. Michael Ripley is a specialist in flexibility therapy who works with
Olympic sprinters. Ripley says that after training, muscles often develop a higher
level of tension than they had before the training. He says, This tension will
cause muscles to shorten, and without post exercise stretching Ive found that
over time this causes shortening of the athletes range of motion. In my opinion
its most important to stretch immediately after the workout because you help
keep the body symmetrical. In contract if you waited several hours youd have to
stretch for a considerably longer time to achieve the same results.
Note: If the training environment is crowded and time is short, such as in a classroom
situation, students & athletes would be better off stretching at home. If facilities are
spacious and plenty of time is available, the ideal scenario would be to stretch after
performing the Dot Drill and again after the workout.
The BFS stretching program is as easy as 1-2-3-4. Those four numbers are intended
to help everyone understand and remember the program. Specifically, the program
consists of 11 stretches, divided into four groups, performed in the following order:
1.
2.
3.
4.

On a bench
Standing
On a wall
On the floor

Each stretch should be held for at least 30 seconds, although its fine to hold a stretch up
to 120 seconds to create a higher degree of relaxation.
One on a bench
1. Hamstring stretch
Two Standing
1. Latissimus stretch
2. Pectoral stretch
Three on the Wall
1. Back-leg stretch
2. Achilles stretch
3. Quadriceps stretch
Four on the Floor
1. Abdominal stretch
2. Adductor stretch

3. Gluteus maximus stretch

4. Hip flexor stretch
Measuring Progress
To measure progress with the BFS 1-2-3-4 flexibility program, it is recommended to
perform the sit-and-reach test at least once per month. The sit-and-reach test measures
flexibility in the back of the legs (hamstring) and lower back. To perform the tests sit on
the floor with your legs together and the bottom of your foot flat up against a box. Reach
out with both hands even as far as possible and hold for three seconds. Measure the
distance from the end of the fingers to the furthest point stretched.
The BFS Standards for Sit-and-Reach
Excellent
Good
Fair
Poor

6 in. past heels

2 in. past heels
2 in. short of heels
6 in. short of heels

*A fascia is a connective tissue that surrounds muscles, groups of muscles, blood vessels,
and nerves, binding those structures together in much the same manner as plastic wrap
can be used to hold the contents of sandwiches together. It consists of several layers: a
superficial fascia, a deep fascia, and a subserous (or visceral) fascia and extends
uninterrupted from the head to the tip of the toes
** Hypermobile joints are joints that move beyond the normal range with little effort.
Joints most commonly affected are the elbows, wrists, fingers, and knees. Thick bands of
tissue called ligaments help hold joints together and keep them from moving too much or
too far. In children with hypermobility syndrome, those ligaments are loose or weak. This
may lead to: Arthritis, which may develop over time, Dislocated joints, which is a
separation of two bones where they meet at a joint, or Sprains and strains. National
Laboratory of Medicine