Stretching Scientifically: A Guide to Flexibility Training

343

Transcript of Stretching Scientifically: A Guide to Flexibility Training

Page 1: Stretching Scientifically: A Guide to Flexibility Training

AGuidetoFlexibilityTrainingFourthedition

byThomasKurz

Publishedby

StadionPublishingCompanyInc

PostOfficeBox447

IslandPondVT05846USA

httpwwwstadioncom

AllrightsreservedNopartofthisbookmaybereproducedinanyformorbyanymeanswithoutwrittenpermissionfromthepublisherexceptforbriefquotationsincludedinareview

Copyrightcopy198719901991199420032015byThomasKurz

PrintedintheUnitedStatesofAmerica

ISBN978-0-940149-15-1

EditingbyRScottPerry

CoverDesignbyTLCGraphicscopy2003wwwTLCGraphicscom

CoverPhotobyChuckShahood

BookDesignbyEvaChodkiewicz-Swider

DrawingsbyEvaChodkiewicz-Swider

PhotographybyChuckShahoodandDonWhipple

IdedicatethisbooktothelateAntoniZagorskiandthelateTadeuszSadowskiWithouttheirhelpitwouldhaveneverbeenwritten

WarningmdashDisclaimer

TheauthorandStadionPublishingCompanyarenotliableorresponsibletoanypersonorentityforanydamagecausedorallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook

Consultyourphysicianbeforestartinganyexerciseprogram

Duetotherapidincreaseofrangeofmotionsomemartialartists

experiencewhileusingthismethodofflexibilitytrainingtheymaykickhigherthantheyareusedtoandmisstheirtargetsWithalittlepracticehowevertheywillregaintheiraccuracy

Wheneverthereareparticularcautionsforyoutoobservetheyaresignaledforyoulikethis

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

TABLEOFCONTENTS

Introduction

GettingtheMostOutofThisBook

1 FlexibilityinSports

Injurypreventionandflexibility

2 HowtoStretch

Methodsofstretching

Earlymorningstretching

Stretchinginyourworkout

Theuseofpartnersinstretching

Childrenandflexibilitytraining

Theelderlyandflexibilitytraining

3 DynamicStretching

Arms

Legs

Trunk

4 StaticActiveStretching

5 IsometricStretching

Whenyouarenotreadyforisometrics

Whenyouareready

Howtoselectyourstretches

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Splitsandhighkicks

Trunk

Recap

6 RelaxedStretching

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Trunk

7 SampleWorkoutPlans

8 AlltheWhysofStretching

Anatomyphysiologyandflexibility

Testsofflexibilitypotential

Practicalconclusionsforsportstraining

Recap

9 QuestionsandAnswersonStretching

DoesThisMethodReallyWorkAndHow

BodyAlignmentforHipStretches

DynamicStretchesandMorningStretch

WhatandWhen

StretchinginWorkoutsforVariousSports

FlexibilityandOtherAthleticAbilities

AgeandStretching

GenderandStretching

SoundsinandaroundJoints

PainorSorenessandStretching

InjuriesandStretching

NoSuccess

Impatience

StretchingMachinesandOtherStrangePractices

Other

ResourcesforFurtherStudy

10 AppendixAHipJointandShoulderJoint

11 AppendixBNormalRangeofMotion

12 Bibliography

IntroductionGettingtheMostOutofThisBookTheessenceofflexibilitytrainingpresentedinthisbookisthesimultaneousdevelopmentofstrengthandflexibilityworkingwithyourbody(especiallythenervoussystem)forfullflexibilitywithnowarm-up

ThemethodofaccomplishingthesegoalscanbesummedupinasingleparagraphTenseyourmusclespriortorelaxingandstretchingthemandtensethemeverytimewhenyouwanttoincreaseyourrangeofmotionduringastretchTosimultaneouslydevelopstrengthandflexibilitytenseyourmuscleswhiletheyarefullystretchedAsyourstrengthinstretchedpositionsincreasessodoesyourrangeofmotionandyourabilitytouseincreasinglygreaterrangeofmotionwithoutawarm-upTodeveloptheabilitytoinstantaneouslyshowfullflexibilityindynamicmovementsdodynamicstretches(suchasarmorlegswings)forafewminutestwiceeverydayThatisallTherestaredetailsbutthesedetailsmakeallthedifferencebetweeneffectivetrainingandfruitlessdrudgeryThatiswhattherestofthisbookisabout

HowtousethisbookThisbookgivesyoualltheinformationyouneedtoaccomplishthemaximumflexibilitypermittedbythebonestructureofyourjointsandbytheirligamentsYouwillbeabletodisplayyourincreasedflexibilitywithoutanywarm-upinbothdynamicmovementssuchaskicksandinstaticpositionssuchassplits

Readchapter1ldquoFlexibilityinSportsrdquoforfundamentalinformationaboutthekindsofflexibilityThinkofitasthebasicdefinitionsyouneedtoknowInadditionyouwillfindkeyprinciplesregardinginjurypreventionandsomecautionsaboutpossiblecausesofdifficultiesyoumayencounter

YouwillfindmanyexercisesherebutyouneedonlyafewofthemtogainalltheflexibilityyouneedforyoursportWhichexercisesyouneeddependsmainlyonyoursportandonyourpersonalcharacteristics

Ifyouareagymnastyouneedalltypesofflexibilitysoyouwillselectneededexercisesfromchapters3(ldquoDynamicStretchingrdquo)4(ldquoStaticActiveStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareakaratekakickboxertaekwondoplayeroranathleteofanycombatsportthatcallsforfull-extensionkicksyouwillselectfromamongtheexercisesshowninchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareaswimmerortrack-and-fieldathleteyouwillselectexercisesfromchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareawrestler(Greco-Romanfree-stylejudosamboorother)youwillneedexercisesmainlyfromchapters5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)Ifyourtechniquecallsforgreatdynamicflexibilityofthelegssuchastheinnerthighripofjudoandotherstylesofjacketwrestlingyouwillalsoneedoneormoreexercisesfromchapter3(ldquoDynamicStretchingrdquo)

Nomatterwhatsportyouparticipateinyoushouldreadchapter2ldquoHowtoStretchrdquoIttellswhentodowhichexercisesandhowtoarrangetheminany

singleworkoutChapter7ldquoSampleWorkoutPlansrdquoshowshowtoapplytheprinciplesofarrangingtheexercisesinpracticeTheseexamplesarenotforslavishimitationbuttoillustratearationalselectionandflowofexercises

Chapter8ldquoAlltheWhysofStretchingrdquowillgiveyouafullunderstandingofthismethodofflexibilitytrainingKnowingthetheorywhytheexercisesaretobedoneinsomeparticularwayandwhattheireffectisonthebodyhelpswithdesigningtrainingprograms

Chapter9ofthebookldquoQuestionsandAnswersonStretchingrdquoconsistsoftypicalquestionsonflexibilitytrainingfromathletesIfyoureadthewholebookyouwillknowanswerstonearlyallthesequestionsinwhichcasethecontentofthischapterwillserveprimarilyforyouramusement

1FlexibilityinSports

Therearesixkindsofflexibilitywithclassificationdependingonthecharacterofthemusclesactionandonthepresenceorabsenceofanexternalforcethataidsmovingthroughtherangeofmotionorassumingandmaintainingastretchedposition(TumanyanandKharatsidis1998)Thesesixkindsare

dynamicactiveflexibility(onlyusingthemusclesofthemovingbodypart)dynamicpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlesslimitofmotion)dynamicpassiveflexibilityoverthepainthresholdanduptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximallimitofmotionpermittedbypaintolerance)staticactiveflexibility(onlyusingthemusclesofthestretchedbodyparttoholdastretchedposition)staticpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlessmaximumstretch)andstaticpassiveflexibilityuptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximalstretchpermittedbypaintolerance)

Practicallyspeakinghoweverintrainingpracticeusuallythreekindsofflexibilityaredeliberatelydevelopedmdashdynamicactivestaticactiveandstaticpassive(belowthepainthreshold)

DynamicactiveflexibilityThisistheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsItisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxationoftheextendedmuscleswithcontractionofthemovingmuscles

Examplesofdynamicactiveflexibility

StaticactiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingonlythetensionoftheagonistsandsynergistswhiletheantagonistsarebeingstretchedOneexampleisliftingthelegandkeepingithighwithoutanysupportAnathletesstaticactiveflexibilitydependsontheathletesstaticpassiveflexibilityandonthestaticstrengthofthemusclesthatstabilizetheposition

Examplesofstaticactiveflexibility

StaticpassiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingyourweight(splits)orusingstrengthnotcomingfromthestretchedlimbssuchasliftingandholdingalegwithyourarmorbyotherexternalmeans

Examplesofstaticpassiveflexibility

Passiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreatertheflexibilityreserveandthegreaterthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasactiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityproportionaltotheincreaseofstaticflexibility(Matveyev[Matveev]1981)

TheprinciplesofflexibilitytrainingarethesameinallsportsOnlytherequiredlevelofagivenkindofflexibilityvariesfromsporttosport

TheflexibilityofanathleteissufficientlydevelopedwhenthemaximalreachofmotionsomewhatexceedsthereachrequiredincompetitionThisdifferencebetweenanathletesflexibilityandtheneedsofthesportiscalledldquotheflexibilityreserverdquoorldquotensilityreserverdquoItallowstheathletetodotechniqueswithoutexcessivetensionandpreventsinjuryAchievingthemaximumspeedinanexerciseisimpossibleatyourextremerangesofmotioniewhenyouhavenoldquoflexibilityreserverdquo

Thetrainingofflexibilityaswellasofanyothermotorabilityshouldproceedinformfromgeneraltosport-specificmdashreflectingtheneedsofparticularsportsInchoosingstretchesyoushouldexamineyourneedsandtherequirementsofyouractivityForexampleifyouareahurdleryouneedmostlyadynamicflexibilityofhipstrunkandshouldersToincreaseyourrangeofmotionyouneedtododynamiclegraisesinalldirectionsbendsandtwistsofthetrunkandarmswingsYoucanperfectyourtechniquebydoingvariousdynamicexercisesconsistingofwalkingorrunningoverthehurdlesThehurdlersstretchastaticexercisedoesnotfitintoyourworkoutbecauseitstrainsyourkneebytwistingitSimplefrontandsidesplitsarebetterforstretchingyourlegsTheexplanationthatinthehurdlersstretchyourpositionresemblestheoneassumedwhilepassingthehurdleispointlessYoucannotlearndynamicskillsbyusingstaticexercisesandviceversaThetechniqueofrunningoverthehurdlesisbetterdevelopedinmotion

InkarateorkickboxingpunchesblowsandkicksshouldhittheirtargetswithmaximumspeedSometargetsrequirenearlyfullystretchedmusclesofthehittinglimb(inthecaseofkicksalsoofthesupportingleg)Yournervous

hittinglimb(inthecaseofkicksalsoofthesupportingleg)YournervoussystemhasawayofmakingsurethatastretchparticularlyasuddenonedoesnotendabruptlycausingamuscletearButagradualslowingdownbeforethemomentofcontactwillspoiltheimpactThereforeyouhavetotrainyournervoussystemsoyoucanhavemaximalspeedatthemomentofcontactevenifitisclosetothemaximalreachofmotioninthismovementInthecaseofkicksyoucanlearnthisskillbyusingyourhandasatargetforthemCentersinyourbrainthatregulatecoordinationandrapidmovementsknowaboutthehandTheyknowwhereitisandthatitcanstopthekicksothelegdoesnothavetobesloweddowngraduallytopreventoverstretching

Examplesofexercisesdevelopingtheabilitytokickwithmaximumspeedattherangesofmotionrequiredinfighting

YoumustfirstdeveloptheabilitytomoveyourlimbswithmoderatespeedwithinafullrangeofmotioninjointsinordertodothesespecifickickingdrillsYoushouldstartatalowerheighttoavoidinjuryfromanysuddencontractionofrapidlystretchedmusclesYoucanusethisexerciseonlyinawarm-upbecauseofthelimitedvarietyofkicksthatyoucanpracticethisway

FightersrelyingonhighkicksastheircombattechniquesshouldspendafewminutesinthemorningonthedynamicstretchingoftheirlegsStartingslowlytheyshouldgraduallyraisethelegshigherLatertheyshouldincreasethespeedoftheirmovementsperhapsevenusingthepreviouslydescribedldquohand-kickingrdquodrillPracticalexperience(NorthKoreanSovietblocscommandounits)showsthatdoingtheactualcombatkicksinthismorningstretchisnotnecessarytobeabletodothemlaterinadaywithoutawarm-up

Wrestlers(freestyleGreco-Romanjudoandothers)needespeciallygreatstaticstrengthinextremerangesofmotiontogetoutofholdsandlocksTheywillbestdevelopthisstrengthbyisometricstretchingandliftingweightsthroughthefullrangeofmotionalongappropriatepaths

GymnastsandacrobatsmustdisplayahighdegreeofdevelopmentofallkindsofflexibilitywithgreateremphasisonstaticactiveflexibilitythaninanyothersportTrainingforanddisplayingstaticactiveflexibilityrequiresgoodstrengthinthetrunkmusclesespeciallyinthelowerback

RowersshouldhavehamstringslongenoughtoallowthemtoleanfarforwardatthecatchphaseoftherowingstrokewithoutflexingthelumbarspinemuchIfthehamstringsareshorttherowerscompensatebyflexingthespinemorethan50ofitsmaximumrangeofflexionSuchflexingcombinedwiththehighcompressiveandshearingforcesactingonthespineduringrowingcontributestohyperflexionofthespinemdashwhichcorrelatesstronglywithlowbackpain(ReidandMcNair2000Howell1984)

SwimmersshouldhavelonghamstringsandchestmusclesWhendoingthebreaststrokeifyougoupanddowninthewaterinsteadofmovingjustunderthesurfaceitmeansthatyourchestmusclesaretooshortInthebackstrokethisshortnessalsocausesyourfacetosubmergewhenthearmentersthewater

shortnessalsocausesyourfacetosubmergewhenthearmentersthewaterwhichiswhenyouwanttotakeabreathInthecrawlshorthamstringspullyourfeetoutofthewaterandmakeyourlegworkinefficientPoorflexibilityofanklesandtoesmakesaswimmerridelowinthewater(Ankleflexibilitycanbeimprovedbywearingfinswhiledoingkicksetsandtoeextensionsandcurlsimproveflexibilityandstrengthofthetoes)

YoushouldbecarefulinchoosingyourstretcheshoweverbecausetoomuchflexibilityinsomepartsofthebodycanbedetrimentaltoyoursportsperformanceorjustunhealthyForexampleeventhoughswimmersneedmorethananormalrangeofmotionintheshoulderstheirinternalrotatorsstretchesshouldnotgobeyondthefrontalplaneofthebodytoavoiddamagingthejointcapsuleandcartilageatthefrontofshoulderjointwhichwouldleadtoshoulderinstability(BakandMagnusson1997)Forcedstretchingmdashpastthepointwhereyoucanmoveusingthestretchedmusclesmdashcandamagethecapsuleoftheshoulderjointleadingtoshoulderinstabilityandpain(McMasterandTroup1993McMasteretal1998)Femalegymnastswithsymptomsofmusculoskeletaldisordersofthelowerbackcantouchthefloorbehindtheirfeetinastandingpositionfartherthanthosewithoutsymptoms(Kirbyetal1981)Thismaybecausedbyhavingweakoroverstretched(inhibitedbyexcessivestretching)hamstringsormusclesofthebuttocks(Walther2000)Anotherpossiblecauseofthelowbackdiscomfortingymnastswhocantouchthefloorveryfarbehindtheirheelsinastandingpositioncouldbepoorforminperformingstretchesforlumbarflexionsuchasthetoe-touchingstretchesmdashroundingthebackwhenleaningforwardDuringsuchstretchesthespineshouldbekeptldquostraightrdquomdashwithitsnormalnaturalcurvesjustlikewhenyouarestandinguprightmdashsothemovementoccursmainlyinthehipjointsRoundingthelowerbackcanoverstretchitsmusclesandligamentsandcausealifetimeofbackpain(Alter1996)

SomeOlympicweightliftersmayneedtotightenthemusclessurroundingthehipandkneejointsfortheproperexecutionofliftsMusclesthataretoorelaxedatlonglengthlettheweightlifterldquosinkrdquotoodeeponthelegswhilegettingunderthebarbellThismakesitdifficulttostandupandcompletethelift

RunningeconomyhasbeenassociatedwithdecreasedflexibilityStiffnessofthecalfmusclesandAchillestendonenhancesldquoelasticenergystorageandreturnrdquoduringeveryrunningstepandthesmallrangeofmotionofexternalrotationinthehipreducesthemetaboliccostofthemuscularactivityneededforstabilizing

thepelvisduringlong-distancerunning(Craibetal1996)ExcessivemobilityinthejointsdiminishesstabilityofthebodycausingscatteringoftheforcesactingonitThisinturnnecessitatesadditionalmusculartensioninmovementswherepartsofthebodyhavetobestabilizedtosupportheavyloads(Raczek1991)Suchscatteringofforcesmdashforexamplecausedbyanexcessivelyloosetrunkatthemomentoftakeoffmdashreducesperformanceinjumping(Wazny1981b)

Maximalforceproductioninbenchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemoversifthebenchpressisdonewithoutarebound(Wilsonetal1994)soflexibilitytrainingcouldaffectitadverselybutperformanceinabenchpressdonewithareboundbenefitsfromflexibilitytraining(Wilsonetal1992)Performanceinsprint(aspeed-strengtheffort)improvedwhenbothweighttrainingandstretchingwereincludedwithsprinttrainingascomparedtosprinttrainingalone(Dintiman1964)AttheveryleastDintimansexperimentshowedthataddingstretchingtosprinttrainingdidnotlowertherunningspeed

Totakeadvantageofareboundthestifferthemusclesandtendonsthebetterprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanrequiredforfullutilizationofthereboundthenhighstiffnessdoesnothelpanditmaybeeconomicaltoincreaserangeofmotionevenatthecostofloweringsomewhatthestiffnessofyourinvolvedmusclesandtendons(Wilsonetal1992)

Havingmusclessoshortandstifftheylimittherangeofmotionrequiredinyoursportmaycauseanoveruseinjury(Krivickas1997Howell1984)

AnotherfacttoconsiderwhiledecidingwhethertostretchSaxtonandDonnelly(1996)showedthatresistanceexercisesconsistingofeccentricmuscleactions(inwhichmusclestenseastheyarebeingstretched)causedlossofstrengthatshortmusclelengthAccordingtothemthislossofstrengthatshortlengthsuggeststhatanincreaseinmusclelengthhasoccurredperhapsduetoelongationofthesarcomeresorelongationofconnectivetissueofthemuscleandtendonorboth

InjurypreventionandflexibilityWhetherhighorlowflexibilitypreventsorpredisposesforinjuriesinsportsdependsonthesportandontheathletesfavoritetechniquesInsomesportspoorflexibilityinsomemovementsmaycauseoveruseinjurieswhileinothersalessthanaverageflexibilityimprovesperformanceHereiswhatGleimandMcHugh(1997)say

ldquoItispossiblethatflexibilitypatternswhichrepresentriskfactorforonesportmaynotdosoforanotherNoclearrelationshipcanbedescribedbetweenflexibilityandinjurythatisapplicabletoallsportsandlevelsofplayWhileincreasedflexibilityisimportantforperformanceinsomesportsthatrelyonextremesofmotionformovementdecreasedflexibilitymayactuallyincreaseeconomyofmovementinsportswhichuseonlythemidportionofrangeofmovementrdquo(GleimandMcHugh1997)

MostmusclestrainsldquoarebelievedtooccurduringeccentriccontractionswhichcancausedamagewithinthenormalrangeofmotionIfinjuriesusuallyoccurwithinthenormalrangeofmotionwhywouldanincreasedrangeofmotionpreventinjuriesrdquo(Shrier2000)

AmuscledoesnothavetobemaximallystretchedtobetornMuscletearsaretheresultofaspecialcombinationofastretchandacontractionatthesametime(Garrett1996)andneitherthestretchnorthecontractionhastobemaximalSometimesthecontractionisreallyaspasmresultingfromachronicweaknessofthemuscleEventhemostflexibleathletecandevelopanoveruseinjurythatmanifestsitselfasamusclespasmIftheathletecontinuestoexercisewithamusclespasmeventuallyastrongtensionoftheaffectedmusclemay(andoftendoes)tearitSoyouseethatgreatflexibilityalonewillnotpreventinjuriesActuallyexcessivedevelopmentofflexibilityleadstoirreversibledeformationofthejointswhichdistortspostureandadverselyaffectsperformance(Matveyev[Matveev]1981)Forexamplerepeatedforcefulhyperextensionsofthebackmaydamagevertebrainadolescents(HarveyandTanner1991)Inbaseballandswimminglaxityoftheglenohumeraljointpredisposesthejointforinjuries(Fleisigetal1995McMasteretal1998Pappasetal1985)

Lowbackpainmayresultfromlaxityofjointsotherthanthoseofthebackmdashlaxligamentsofankleandkneejointsincreasetheriskoflowbackpain(Nadleretal1998)Youcancompensateforlaxligamentsbystrengtheningthemusclescrossingagivenjoint(Krivickas1997Zeliskoetal1982)

Therearefourmaincausesofinjuriesgreatdifferencesinstrengthbetweentwoopposingmusclegroupsstrengthandflexibilityimbalancesbetweenthesamemusclegroupsonbothsidesofthebodyadifferenceoffatigability(muscleendurance)betweenthelimbsandimbalancesinactivityofmuscles(Burkett1970Knapiketal1991Murphy1991Orchardetal1997McMasteretal1991Rudy1987Tyleretal2001)AccordingtoMurphy(1991)imbalancesinactivityaremorelikelytocauseaninjurythanimbalancesinstrength

Differencesinstrengthofthesamemusclegroupsonbothsidesofthebodywhenmeasuredatagivenvelocityshouldnotexceed10percent(FeiringandDerscheid1989)

MorespecificinformationontheproperratiosofstrengthamongmusclegroupsisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance

UnbalancedflexibilityieanabnormallylargerangeofmotioninsomemovementsbutlessthannormalinothermovementsinthesamejointmaycontributetoinjuriesInclassicalballetwheredancershaveanextraordinaryrangeofexternalrotationandabductionofthehipcombinedwithlessthannormalinternalrotationandadduction30ofdancerscomplainoflateralkneepainand33ofanteriorhippain(Reidetal1987)Innonathleticpeoplearangeofexternalrotationinthehipsgreaterbymorethan10degreesthantherangeofinternalrotationisassociatedwithlowbackpain(Ellisonetal1990)SoforsafetyssakedosomestretchesindirectionsthatarenottypicalforyoursportoratleastdosomeofyourstretchesinthefullrangeofmotionForexampledolegswingsfromfulladduction(acrossyourbody)tofullabductionorarmrotationsfromfullexternalrotationtofullinternalrotation

BalancingtheflexibilityofallthemusclesinajointandimprovingthestrengthandenduranceoftheweakermusclesaretheeasiestmeasuresforpreventionofinjuriesAcarefulanalysisofyourformofmovementmayalsoholdthekeytoinjurypreventionAgoodtechniquefeelseffortlessEliminatethosemomentsinyourtechniqueinwhichyouusethemaximaltensionofalreadystretched

yourtechniqueinwhichyouusethemaximaltensionofalreadystretchedmusclestocounterthefastmovementofarelativelybigmassSuchmovementsmayleadtotearsinthemusclesofasupportingleginkickingforexampleLikewiseifyouabruptlystrainagainstgreatexternalresistanceoragainsttheinertiaofyourbodyitmayleadtoamusclestrainmdashforexampleahamstringtearinstartingasprintfromthestartingblocks

IfonemusclegroupormusclesofonelimboronesideofthebodyaremoretensedthanothermusclesyoumayhaveanerveproblemormisalignedbonesForexampleatwistedpelviswillcauseonehamstringtobemoretensedthantheotherStretchingoverlytensedmusclescannotfixthecauseoftheirabnormaltensionInthisexampleitneitherrealignsthepelvisnoraddressesthecauseofthismisalignmentwhichcanbeneurologicalormechanicalWhilestretchingmaytemporarilymakeyoufeelbetteritwillnotremovethethreatofpotentialinjuryThisiswhystaticstretchingbeforeworkingoutdoesnotpreventinjuriesResearchbearsthisoutmdashthemajorityofstudiesshowstaticstretchesbeforeworkingouttobedetrimentalorofnobenefitforinjuryprevention(Shrier2000)Pre-exercisestaticstretchingdoesnotpreventsorenesstendernessortheforcelossthatfollowseccentricexercise(Johanssonetal1999)

Ininstancesofexcessivetension(excessiveneuralstimulation)orweakness(excessiveneuralinhibition)causedbymisalignedjointsorneurologicalproblemstypicalstrengthtrainingexerciseswillnothelpyoueitherTypicalstrengthexerciseswilleitheroverstresstheoverlytensedmusclesorwillbypasstheweakonesbyrecruitingotherstodotheirjobTofixsuchproblemsyouneedthehelpofaphysicaltherapistproficientwithmuscletestingandactivationtechniqueswhoamongothermodesoftreatmentmayprescribespecialexercisesfornormalizingthetensionofmuscles

ThefactthatstaticstretchingoranystrenuousstretchingrightbeforeexercisingisuselessorevenharmfuldoesnotmeanthatyoumaynotstretchstrenuouslyatallJustdoitaftertheotherexercisesInthecaseofexercisesthatdoconsiderabledamagetothemusclessuchasveryhardresistanceexercisesdostretchesseveralhourslaterStretchingduringtheacutephaseofmuscledamagewouldcompoundthedamageEvenstaticstretchingcanputenoughstressonthemusclefiberstodamagethemForpersonsjustbeginningaworkoutprogramstretchingalonemdasheitherballisticorstaticmdashmaycausedelayedonsetmusclesorenesswhichisasymptomofmuscledamage(Smithetal1993)

Thisisahow-to-do-itbookaboutstretchingbutyouneededtoknowalittlewhy-to-do-itbeforeyougotstartedNowyouarereadytobegin

2HowtoStretchTherightstretchingmethodwillletyouhavegreatflexibilityevenwithoutawarm-upSuchflexibilityisessentialforcoachessotheycandemonstrateatechniqueimmediatelywhenitisneededAlackofthisabilityindicateseitherthatthestretchingmethodyouuseisincorrectyouarechronicallyfatiguedorboth

CautionInspiteofhavingthisabilityyoushouldnotabuseitItisfinetodoafewfullrange-of-motionmoveswithoutwarm-upbutnotmanyTakekickboxingorkaratekicksforexamplemdashkicksinvolvesuddentwistingorbendingofthetrunksonotwarmingupcanresultinbackpainThebackiswrappedindeeplayersofmusclesandthelargeranddeeperthemassofmusclesthemoretimeittakestowarmitupWarmingupbeforeeffortfacilitatesrecoveryafterit

DevelopinggreatflexibilityisoneoftheeasiesttasksinathletictrainingIttakeslittletimeandefforttoreachanexceptionallevelWithrationaltrainingflexibilityimprovesfromdaytoday(Ozolin1971)WhythendosomanypeoplespendhoursweeklyyearafteryearandgetsuchmeagerresultsHerearethemostcommoncausesofdifficultiesindevelopingathleticformflexibilityinparticular

Thewrongwarm-upDoingstaticstretchesdoesnotsufficientlyraisemuscletemperatureitdoesnotincreasebloodflowthroughmusclesitdoesnotwarmupjointsorprepareyouforfurthereffort

ThewrongtrainingloadTrainingloadsthataretoogreatwithoutenoughrestcausechronicfatigueIfyoubeginyourworkoutstillsoreafterthepreviousoneyouareaskingforaninjuryoratleastyouhamperyourfurtherprogress

ThewrongsequenceofeffortsIfyouusethewrongsequenceofeffortsinaworkoutorinamicrocycleitmaydoubleortripleyourrecoverytime(AmicrocycleisasetofworkoutsItusuallylastsoneweekInformationonhowtoarrangeworkoutsinmicrocyclesisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

ThewrongmethodsIncorrectmethodsofteachingskillsmayresultintoomanyrepetitionsofagivenexerciseandchroniclocalfatigueChoosingmethodsthatdevelopathleticabilitiesandskillsinwaysthatinterferewiththedevelopmentofflexibilityaswellastotalathleticdevelopmentisreallyanumbrelladifficultythatcoversalltheproblems

ApplyingthemethodologyyoufindadvocatedhereinyourtrainingwillpreventyoufrommakinganyoftheprecedingmistakesTheseprinciplesareincludedinthedescriptionsofstretchingmethodsIfyoufollowtheinstructionstotheletteryouwillnotgowrong

MethodsofstretchingThereareseveralmethodsforimprovingflexibilityInthisbookyouwillfindonlythesafestandmostefficientoftheseYourchoiceofmethod(orcombinationofmethods)dependsonyoursportandtheshapeyouarein

DynamicstretchingDynamicstretchinginvolvesmovingpartsofyourbodyandgraduallyincreasingreachspeedofmovementorbothPerformyourexercises(forinstancelegraisesorarmswings)insetsofeighttotwelverepetitionsIfafterafewsetsyoufeeltiredmdashstopFatiguecausesadecreaseintheamplitudeofyourmovementsDoonlythenumberofrepetitionsthatyoucandowithoutdiminishingyourrangeofmotionMorerepetitionswillonlysetthenervousregulationofthemuscleslengthattheleveloftheselessthanbestrepetitionsandmaycauseyoutolosesomeofyourflexibilityWhatyourepeatmoretimesorwithagreatereffortwillleaveadeepertraceinyourmemoryAfterreachingthemaximalrangeofmotioninajointinanydirectionofmovementyoushouldnotdomanymorerepetitionsofthismovementinagivenworkoutEvenifyoucanmaintainyourcurrentmaximalrangeofmotionovermanyrepetitionsyouwillsetanunnecessarilysolidmemoryoftherangeofthesemovementsYouwillthenhavetoovercomethesememoriesinordertomakefurtherprogress

DynamicstretchesdonotinvolvestoppingandholdingthestretchedpositionSuchholdingisthefeatureofstaticactivestretches(seedefinitionbelowonthispage)

Onerelativelyrecentstudy(Bandyetal1998)confusestheissuesomewhatbymisnamingcertainstaticactivestretchesasldquodynamicrangeofmotionexercisesrdquoAreadermisledbythattermwhichBandyappliestoraise-and-holdstretchesmightwronglyconcludethatdynamicstretchingdoesntmeasureuptowhatitissupposedtodo

WhatisdynamicstretchingsupposedtodoItincreasesdynamicactiveflexibilityYourbodyinmotionincreasesitsspeedofmovementoritsrangeorbothTheseareresultsyoumeasureindynamicmotionsnotinstaticpositions

DonotconfusedynamicstretchingwithballisticstretchingeitherInballisticstretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyand

stretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyandabruptlyincreasetherangeofmotionBallisticmovementcannotbeadjustedorcorrectedoncestartedBallisticorbouncestretchesmayresultinimmediateaswellasresidualpainmdashthesymptomofldquominuteinjurytosofttissueinvolvedinthestretchingrdquowhichthesubsequentstrenuousexercisesmayaggravateldquotothepointofseriousmuscledamagerdquo(LoganandEgstrom1961)NelsonandKokkonen(2001)showedthatmaximalforceinkneeflexiondeclinedontheaverageby75andinkneeextensionby56aftersix15-secondballisticstretchesmdashbobbinginastretchmdasheventhoughmorethan10minutespassedbetweenballisticstretchingandstrengthtests

Indynamicstretching(asopposedtoballisticstretching)therearenobobbingbouncingorjerkymovementsandthemovementsarecontrolledthoroughlyeventhoughtheyarequitefastIndynamicstretchingthestretchisnotsuddenunlikeinballisticstretching

Practicallythesamedynamicstretch(forexamplealegswing)canbeperformedwithcontrolthroughthewholerangeofmovementorwithnocontroloverasubstantialpartofthemovementwhenthestretchtakesplaceorasanythinginbetween

StaticactivestretchingStaticactivestretchinginvolvesmovingyourbodyintoastretchandholdingittherethroughthetensionofthemuscle-agonistsinthismovementYoumaynoticethattheharderyoutensetheagonisticmusclesthelessresistanceyoufeelfromthestretchedmuscles

Staticactivestretchesincreasebothyourstaticactiverangeofmotionandyourstaticpassiverangeofmotion(Bandyetal1998RobertsandWilson1999)Longer(15seconds)staticactivestretchesaremoreeffectiveforincreasinganactiverangeofmotionthanshorter(5seconds)onesBothdurations(5secondsand15seconds)causesimilarincreasesinthepassiverangeofmotionmdashwhichexceedthestaticactiverange(RobertsandWilson1999)

RelaxedstretchingforstaticpassiveflexibilityRelaxedstretchinginvolvesrelaxingyourbodyintoastretchandholdingittherebytheweightofyourbodyorbysomeotherexternalforceThistypeofstretchingismoreeffectivethandynamicstretchingforincreasingthestaticpassiverangeofmotionanddecreasingtheamountofforceneededtoholdastretchmdashthetensioninastaticposition(McNairandStanley1996McNairetal2001)Relaxedstretchesincreasestaticpassiverangeofmotionmorethanstaticactivestretches(Bandy

etal1998)

RelaxedstretchesrelievecrampsofoverstimulatedmusclesSlowandlightrelaxedstaticstretchingisusefulinrelievingspasmsoccurringinmusclesthatarehealingafteraninjuryorarejustsore(deVries1961)StretchingofsoremuscleshowevermayfurtherdamagethemAfterallsorenessisasignofmuscletissuedamageandSmithetal(1993)showedthatstretchingmaycausedelayedonsetmusclesorenessSoifyoufeelthatastretchmayrelievespasmsinthesoremusclestobesafestretchlightlymdashonlyasmuchasittakestofeelrelief

CautionAfteraninjuryyoushouldnotexerciseorstretchatalluntilyouhavehealedsufficientlyandyouhavecheckeditwithyourdoctor

Forincreasingstaticrangeofmotionthemosteffectivedurationofrelaxedstretchesis30secondsandthemosteffectivefrequencyisonceperday(BandyandIrion1994Bandyetal1997)

IsometricstretchingforstaticpassiveflexibilityUsingpositionssimilartothoseinstaticpassivestretchingandaddingthestrongtensionsofstretchedmusclesyoucancausepostcontractiverelaxationsandsubsequentlyincreasesinthestretch(TheserelaxationsfollowingstrongtensionsfeeljustlikeDrJacobsonsProgressiveRelaxation)Foragreatereffectasyourelaxthestretchedmuscleyoucantenseitsantagonistsiethemusclesthatopposeit(EtnyreandAbraham1986a)Eventuallywhenyouachieveyourmaximal(atthisstageoftraining)stretchyouholdthelasttensionforseveralsecondsThisincreasesthestrengthofthemusclesinthispositionEvenwithouttheselasttensionscontract-relaxstretchingimprovesyourrangeofmotionbothinpassiveandactivemovementsaswellasyourstrengthinconcentricisometricandespeciallyineccentricactions(Handeletal1997)

Isometricstretchingisthefastestandthemostefficientmethodofincreasingstaticpassiverangeofmotion(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)BecauseofthestrongandlongtensionsinthistypeofstretchingapplyitaccordingtothesameprinciplesasotherstrengthexercisesYoushouldallowsufficienttimeforrecoveryafterexercisingdependingonyourshapeandonthetotalvolumeofexercisestheirintensityandthesequenceofeffortsDonotexercisesohardas

tomakeyourmusclessoreanddonotexercisesoremusclesstrenuouslyMusclesorenessisaccompaniedbylossofstrengthandofrangeofmotion(MilesandClarkson1994)soifyoumakeyourmusclessoreoftenyouwillreduceyourflexibilityMuscleshorteningismostpronounced2daysafterperformingtheexercisesthatcausedmusclesoreness(Clarksonetal1992)Itisagoodideatodoisometricstretchesinstrengthworkoutsandondayswhenrecoveringfromtheseworkoutsdoeitherstaticrelaxedstretchesorreplacethelastlongtensioninyourisometricstretchesbyjustholdingtherelaxedmusclesinthefinalstretch

ToincreasestaticpassiveflexibilitydoisometricstretchesatleasttwiceaweekdependingonyourrecoverythoughWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekThebesttimeforisometricstretchingistheendofaworkoutmdashthisisthetimewhenisometricstretchesaremosteffective(Molleretal1985)Formaintainingflexibilityitmaybeenoughtodoisometric(contract-relax)stretchingonceperweek(Wallinetal1985)Youwillgethelpinsortingthesevaryingrecommendationsinchapter5

Doingbothisometricandstaticactivestretchingyouwillmostquicklydevelopstaticformsofflexibility

Todeveloppassivemobilityupto90ofwhatisanatomicallypossibleforankleandkneejointsitusuallytakesupto30daysforjointsofthespineupto60daysandforhipjointsfrom60to120days(StarzynskiandSozanski1999)

TumanyanandDzhanyan(1980)intheirresearchonpassiveandactiveformsofstaticflexibilityshowedthat

mdashpassivestretchingwhichincreasespassiverangeofmotioncausesparallelincreasesinactiverangeofmotionwiththedifferencebetweenthemunchanged

mdashstrengthexercisesdonethroughoutthefullrangeofmotionincreaseactiverangeofmotionandsoreducethedifferencebetweenpassiveandactiverangeofmotionand

mdashdoingbothpassivestretchingandstrengthexercisesincreasesbothpassiveandactiverangeofmotionwhiledecreasingthedifferencebetweenthem

Strengthexercisesforincreasingflexibilityaresimilartostretchesexceptthatwhatwouldbethefinalpositionofastretchistheinitialpositionofastrength

whatwouldbethefinalpositionofastretchistheinitialpositionofastrengthexerciseForexamplestrengthexercisesforincreasingshoulderflexibilityaredonefromstretchedpositionswithresistancelightenoughtostretchtheexercisedmuscleswithoutthedangerofoverstretchingthem(Platonov1997PlatonovandFesenko1990)Making3-to5-secondstopsatthemaximalstretchincreasestheeffectivenessoftheseexercises(Platonov1997)Whentheresistanceisjustright(nottooheavy)therangeofmotionincreasesineachsuccessivesetofsuchexercisesIfthestrengthexercisesmerelyinvolveallmusclesaroundajointbutdonotputthemonastretchineverypossibledirectiontheymaycauselossofflexibilityintheunexerciseddirections(GirouardandHurley1995)

EarlymorningstretchingIfyouneedtoperformmovementsrequiringconsiderableflexibilitywithnowarm-upyououghttomaketheearlymorningstretchapartofyourdailyroutine(Ozolin1971Wazny1981b)EarlymorningstretchingwhichyouwoulddobeforebreakfastconsistsofafewsetsofdynamicmovementsmdashforexamplearmswingsandlegraisestothefrontrearandsidesBeforedoingthesedynamicstretcheswarmupallyourjointswitheasymovementsDothestretchingbeforebreakfastbecauseafterthemealbloodflowinthemusclesisdiminishedwhichdecreasesflexibilityandbecausedoingdynamicstretchessuchashighlegraiseswithafullstomachisnotgoodfordigestion

DonotdoisometricstretchesinthemorningifyouplantoworkoutonstrengthorflexibilitylaterinthedayIsometricstretchesmaybetooexhaustingforyourmusclesifyoudothemtwiceadayYoumustallowasufficienttimeforrecoverybetweenexercises

Thewholeearlymorningroutinecantakeabout30minutesforbeginnersandonlyafewminutesforadvancedmdashafterreachingthedesiredlevelofflexibilityyouwillneedlessworktomaintainitYoushouldnotgettiredduringthemorningstretchingThepurposeofthisstretchingistoresetthenervousregulationofthelengthofyourmusclesfortherestofthedayRememberDonotworktoohardbecausefatiguereducesyourrangeofmotionindynamicmovementsandifyouoverdoityouwilldefeatthepurposeofthisexercise

Usuallynospecialcool-downisneededaftertheearlymorningstretchingIfindoingagreatnumberofrepetitionsyoumanagetoconsiderablyraiseyourtemperatureandpulserateslowdownthepaceofthelastsetsandthenspendaminuteortwowalkingIfyouhavelotsoftimeinthemorningyoucanalsodosomerelaxedstaticstretchesattheendofyourmorningstretch

StretchinginyourworkoutInyourtrainingusedynamicstretchesrightafterwakingupasyourmorningstretchandlateratthebeginningofyourworkoutasapartofawarm-up(Wazny1981b)Dostaticstretchesafterdynamicexercisessuchasrunningjumpingthrowingkickingorwrestlingthatmakeupthemainpartofyourworkoutpreferablyinacool-downIfyouneedtodisplaystaticflexibilityinthecourseofyourworkoutoreventthendotheseexercisesattheendofthewarm-up

Aproperlydesignedworkoutplanincludesthefollowingparts

1Thegeneralwarm-upincludingcardiovascularwarm-upandgeneraldynamicstretching(nostaticstretchesunlessyouareagymnastandtheroutineyoupracticeincludesstaticflexibilitydisplayssuchassplitsandbridges)

2Thespecificwarm-upinwhichmovementsresemblemorecloselytheactualsubjectoftheworkout

3Themainpartoftheworkoutinwhichyourealizeyourtaskforthisworkout

4Thecool-down

Thewholewarm-upshouldtakenomorethan30minutesDedicateabout10minutesofthistimetodynamicstretchingWarmingupshouldinvolveagradualincreaseintheintensityofyourexercisesTowardtheendofawarm-upusemovementsthatresemblemorecloselythetechniquesofyoursportorthetaskassignedforthisworkout

InNewYorkCityIhaveseenpeoplesittingonheatersinordertowarmupbeforeakickboxingworkoutApparentlytheydidnotrealizethatwarminguphastoprepareallsystemsofthebodyinorderforyoutoperformattopefficiencyIthastoaffecttheheartbloodvesselsnervoussystemmusclesandtendonsandthejointsandligamentsmdashcertainlynotjustoneareaofthebodyOneofthebestbooksonphysicaltherapy(HertlingandKessler1996)hasitrightldquoWarm-upisanincreaseinbodyheatbyactivemuscleuseforthepurposesofloweringsoft-tissueviscosityandenhancingbodychemicaland

metabolicfunctionstoprotectandpreparethebodyformoreaggressivephysicalactivityActivemuscle[warm-up]islikelytobemoreproductivethanpassivemeansofheatingbecausepassiveheatingdoesnot[adequately]enhancethemetabolicandcardiacfactorswhicharealsoimportantrdquo

Beginyourwarm-upwithlimberingupsuchasjointrotationsstartingeitherfromyourtoesoryourfingersMakeslowcircularmovementsuntilthejointmovessmoothlythenmovetothenextoneIfyoustartfromyourfingersmoveontoyourwristsfollowedbyyourelbowsshouldersandneckContinuewithtwistingandbendingofyourtrunkfollowedbymovementsinthehipsthekneestheanklesandfinallythetoesIfyoustartfromyourtoestheorderisreversedTheprinciplesarefromdistantjointstoproximal(tothecenterofthebody)fromoneendofthebodytotheother(toptobottomorviceversa)endingwiththepartofthebodythatwillbestressedmostinthenextexerciseThislastprincipleappliestoallpartsofaworkout

NextengageinfiveminutesofaerobicactivitysuchasmarchingorjoggingcombinedwithtrunktwistsleansarmswingsskipskneeraisesorshadowboxingmdashanythinghavingasimilareffectonthecardiovascularsystemFlexibilityimproveswithanincreasedbloodflowinthemuscles(Wazny1981b)

FollowthiswithdynamicstretchesmdashlegraisestothefrontsidesandbackandarmswingsforexampleDolegraisesinsetsoftentotwelverepetitionsperlegDoarmswingsinsetsoffivetoeightrepetitionsDoasmanysetsasittakestoreachyourmaximumrangeofmotioninanygivendirectionThetotalnumberofrepetitionsneededforreachingthemaximalrangeofmotionincreaseswithageItmaytake15-25repetitionsfor8-year-oldstoreachthemaximumrangeinshoulderandhipjointsbut30-45repetitionsfor17-year-olds(Raczek1991)Forproperlyconditionedathleteseventhosewhoaremucholderusuallyonesetineachdirectionisenoughwarm-uphowever

Doingstaticstretchesinthewarm-upforaworkoutthatconsistsofdynamicactionsiscounterproductiveanditcertainlydoesnotpreventinjuries(Shrier1999Popeetal2000)Thegoalsofthewarm-upareanincreasedawarenessimprovedcoordinationimprovedelasticityandcontractibilityofmusclesandagreaterefficiencyoftherespiratoryandcardiovascularsystemsStaticstretchesisometricorrelaxedjustdonotfitinhereIsometrictensionswillonlymakeyoutiredanddecreaseyourcoordinationPassiverelaxedstretchesontheother

handhaveacalmingeffectandcanevenmakeyousleepyAproperwarm-upimprovesthemechanicalchemicalandneuralaspectsofyourmusclesfunctionandthuspreventsinjuriesbutanimproperwarm-upincludingwrongstretchingmaypredisposeyoutoinjuries(Safranetal1989)

SomereasonsnottodostaticstretchesbeforeexerciseaccordingtoShrier(19992000)

mdashThereisnoscientificevidencethatstaticstretchingbeforeexercisereducestheriskofinjury

mdashEvenmildstaticstretchingcandamagemusclecells

mdashStaticstretchingincreasespaintolerance

InthewordsofDrShrier(2000)ldquoItdoesnotseemprudenttoincreaseonestolerancetopainpossiblycreatesomedamageatthecytoskeletallevelandthenexercisethisdamagedanesthetizedmusclerdquo

ForaperiodfromseveralsecondsuptofiveminutesfollowingastaticstretchyoucannotdisplayyourtopagilityormaximalspeedbecauseyourmusclesarelessresponsivetostimulationmdashyourcoordinationisoffRelaxedstaticstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandcontractileforceforuptoonehour(Fowlesetal2000)Relaxedstaticstretchesimpairtheactivityoftendonreflexesmdashseveral30-secondstaticstretchesofthecalfmusclesreducethepeakforcetheforceriserateandthehalfrelaxationrateoftheAchillestendonreflex(RosenbaumandHennig1995)

Maximalforceproductionisimpairedforseveralminutesafterstrenuousstretchingwhetherstaticorballisticbouncing(Stretchingisstrenuouswhenyoudoitatthepainthresholdanditislightwhenyoufeelasensationofstretchbutnotpain)Kokkonenetal(1998)showedthatmaximalforceinkneeflexiondeclinedontheaverageby73andinkneeextensionby81aftersix15-secondstaticstretcheseventhough10-25minutespassedbetweenstaticstretchingandstrengthtestsMaximalforceofthelegsmaydeclinelessornotatallifanathletewalksforafewminutesfollowingstaticstretchingandpriortoresistanceexerciseaninadvertentrevelationduetopoordesignofastudybyMorgan(2000)Reductionofactivationorimbalanceinactivitythatfollowsstaticstretchingismorelikelytocauseaninjurythanareductioninstrength(Murphy1991)(Thisappliestoasingleworkoutandnottolong-termtrainingAlong-term[3-12weeks]stretchingprogrammayimprovestrengthperformance[KokkonenandLauritzen1995Wilsonetal1992Worrelletal1994])

AlloftheabovenotwithstandingEastEuropeansportstrainingauthoritiesconsideralternatingstretcheswithsetsofresistanceexercises(foreithermaximalstrengthorformuscularendurance)averyeffectivemeansfordevelopingbothflexibilityandstrength(Platonov1997PlatonovandFesenko1990)Youhavetokeepinmindthata)exercisesdevelopingmaximalstrengthneednotinvolveovercomingmaximalresistancenormovingatahighvelocityandb)anathletewhowantstoalternateresistanceexerciseswithstretchesneeds

andb)anathletewhowantstoalternateresistanceexerciseswithstretchesneedstobewellattunedtotheeffectsofeitheroftheseexercisesonhisorhermusclesInsuchalternatingworkeachsetofstretchescausesanincreaseoftherangeofmotionovertheinitialvalueandeachfollowingsetofresistanceexercisescausesareductionintherangeofmotionbuttheincreasesarelargerthanreductionssothefinalrangeofmotionisconsiderablygreaterthantheinitialrange(Platonov1997)

StaticstretchingreduceddropjumpperformanceandtendedtodecreaseexplosiveforceproductionProprioceptiveNeuromuscularFacilitation(PNF)stretchinghasasimilareffectbutnotstatisticallysignificantmdashmeandropjumpperformancereducedby32andmeanexplosiveforceproductionreduced33(YoungandElliott2001)InYoungandElliottsstudyjustasinMorgansthetestedathletesalsowalkedforafewminutesbetweenstretchesandjumpswhichmaybethereasonforsuchsmalldecreasesinperformance

CautionIfyoutrytomakeafastdynamicmovementimmediatelyafterastrenuousstretchwhetherstaticorbouncingyoumayinjurethestretchedmuscles

Afterthegeneralwarm-upyoucanmoveontoasport-ortask-specificwarm-upThechoiceofexercisesinthespecificwarm-updependsonyoursportandonthesubjectoftheworkoutmdashdifferentifdevelopingstrengthisthesubjectdifferentifdevelopingenduranceanddifferentyetiflearningatechniquewitheachtechniquerequiringdifferentwarm-upandlead-upexercises(StructuringworkoutsfordevelopingthoseandotherabilitiesandskillsisexplainedinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

Aspecificwarm-upshouldblendwiththemainpartofyourworkoutWhenthemainpartisoveritisthentimeforthecool-downandfinalstretchingUsuallyyouwouldonlyusestaticstretcheshereYoucanstartwiththemoredifficultstaticactivestretchesthatrequirearelativeldquofreshnessrdquoAfteryouhaveachievedyourcurrentmaximumreachinthesestretchesmoveontoeitherisometricorrelaxedstaticstretchesorbothfollowingtheisometricstretcheswithrelaxedstretches

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyouhaveatthisstageofyourtraining

reachthelimitofmobilitythatyouhaveatthisstageofyourtraining

AfteralltheisometricstretchesyoucandorelaxedstretchesforthesamemusclegroupsmdashifyoufeellikeitTherelaxedorstaticpassivestretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingrelaxedstaticstretchesafterisometricstretchesmayincreaseyourpassiverangeofmotionandreducetensioninstaticstretchesfurtherthanusingeithertypeofstretchesaloneAfterthefinalstretchesmarchorwalkaroundthegymortrackforafewminutestohelptheneuralregulationofyourmusclesreturntonormal

ThisistheendofyourworkoutIfyoudonotparticipateinanysportstrainingbutstillwanttostretchjustskipthespecificwarm-upandthemainpartofworkoutDoonlythestretchesstartingwiththedynamicandendingwiththestatic

QuestionIam29yearsoldIdothestrengthworkouttwiceaweekandIusethefollowingexercises

warm-up5minutes

dynamicstretches

squat(3x12)

isometricstretch

adductorflies(100reps)

goodmorninglift(3x12)

relaxedstaticstretch

IpickonlyoneexercisepermusclegroupbothinisometricandstaticandIdoit3-5timestensingineachtime3-5timesforthreetofivesecondsIsthissequenceandmethodcorrect

AnswerYesthisisanexampleofagoodsequenceofexercises

Ifyoufollowmyadvicetotheletterandtherestofyourathletictrainingisrunrationallyyoushouldbeabletodisplayyourcurrentlevelofflexibilitywithinamonthwithoutanywarm-upBycurrentlevelofflexibilityImeanthelevelyounormallydisplayduringaworkoutwhenyouaresufficientlywarmedupOfcourseitisstillbettertowarmupbeforeanyexercisesBeingabletodosplitsandhighkickswithoutawarm-updoesnotmeanthatyouarereadytoexerciseWarmingupletsyouperformefficientlyduringyourworkoutorsportseventandspeedsuptherecoveryafterwardMusclespreparedforworkdonotgetasmuchmechanicalandchemicaldamageastheunpreparedones

AfteryouattaintherequiredreachofmotionyoumayreducetheamountofworkdedicatedtomaintainingthisflexibilityMuchlessworkisneededtomaintainflexibilitythantodevelopitYouwillhavetoincreasetheamountofldquomaintenancerdquostretchingasyouagehowevertocountertheregressofflexibilityrelatedtoaging

TheuseofpartnersinstretchingThepracticeofusingpartnersinstretchingisawasteoftimeanditisdangerousThehelperisneitherstretchingnorrestingThedangerofusingapartnerinstretchingisobviousThepartnerdoesnotfeelwhatyoufeelHeorshecaneasilystretchyouabitmorethanyouwouldlikeIfyoufeelpainandletyourpartnerknowaboutitbythetimethepartnerreactsitcanbetoolate

ChildrenandflexibilitytrainingPreschoolchildren(ages2to5)donotneedtodedicateasmuchtimetoflexibilityexercisesasolderchildrenandadultswhomayhavetospendasmuchas5-15minutesperworkoutonflexibilityTheirbodiesaresopliablethatinthecourseofnaturalplaytheywillputtheirjointsthroughthefullrangeofmotion(Drabik1996)

Fromtheageof6to10themobilityofshoulderandhipjointsisreducedTopreventthisreductionofmobilitychildreninthisagerangemustdodynamicstretchesforshoulders(armraisesandarmrotationsinalldirections)andhips(legraisesinalldirections)Flexibilityofthespinereachesitsnaturalmaximumatages8-9(Drabik1996)Strivingtoincreasethespinesrangeofmotionbeyondthenaturalmaximumaswellasrepetitivebendingandtwistingofthespinemaycauseallsortsofproblemsmdashstressfracturestothegrowthplatesofthevertebraespondylolysisspondylolisthesisandslippeddiscsmdashresultinginlifelongbackproblems(Micheli1990)Somegymnastspayfortheirspinesgreatflexibilitybywearingbodybracesandspendingtherestoftheirlifeinpain

Avoidstaticstretchesofallkinds(passiveactiveisometric)inchildrenstrainingbecauseexcitationdominatesoverinhibitioninachildsnervoussystemThismeansthatitishardforchildrentostaystillrelaxandconcentrateproperlyonfeedbackfromtheirmusclesforperiodsaslongasstaticstretchesrequire(Drabik1996)IsometricstretchesrequireconcentrationandbodyconsciousnesstoproperlyinterpretsensationscomingfromthestretchedandstronglytensingmusclessoasnottoinjurethemIsometricstretchesthatstartfromthestandingpositionleadingtothesidesplitputsidewardforceonthekneesThisforcecanwithrepeatedapplicationstretchtheligamentsanddeformjointsurfacesofthekneesandthuscauselooseandknockedknees(Alter1996)

CautionDonotdoballisticisometricandstrenuousrelaxedstretchesbeforethesecondstageofadolescencebecausechildrensmusclesdonotresiststretchingasmuchasthoseofadultsandthesekindsofstretchescausetheirligamentstobestretched(Raczek1991)Ballisticstretchesinwhichyoubouncetoincreaseyourmaximumstretcharerisky(Ciullo

inwhichyoubouncetoincreaseyourmaximumstretcharerisky(CiulloandZarins1983)andmostlyuseless

Staticactivestretchesespeciallyliftingthelegandholdingithighwithoutanysupportcompressthespineandmayincreaselordosisbecausetheybendandtwistthespinewhilethehipflexor(iliopsoas)ofthatliftedthighispullingatthelumbarvertebraeIfyouhavetodosuchlegliftsasmightbethecaseingymnasticsforexampleyoushouldimmediatelyfollowthemwithexercisesandstretchesthatcorrectlordosis(pelvictiltsforwardbends)

Ages10to13(beforethegrowthspurt)iswhenyouintensifyflexibilitytrainingbecausechildrenbygainingmassfasterthanheightgetstrongerandmoreactiveIncreasedactivitywithoutanincreasedamountandintensityofstretchesmayreducetheirflexibility(Drabik1996)

Duringthegrowthspurt(13to15)heightmayincreasenearlyoneinchinamonthMicheli(1990)statesthatmusclesandtendonsdonotelongateasquicklyasgrowingbonesandtheresultinglossofflexibilityleadstooveruseinjuriesSpecificallyMichelisaysanexcessivelumbarlordosisleadingtobackinjuriesresultsfrombonesofthespinegrowingfasterthanitsmusclesandthatpaininthekneecapandeventuallydestructionofitscartilageiscausedbydoingtoomuchknee-bendingwhenthequadricepsistightenedbytherapidgrowthofthighbones(Micheli1990)Alargestudyonmorethan900highschoolstudentshoweversuggeststhatlossofflexibilityisnotcausedbygrowthbutonlyassociatedwithit(Feldmanetal1999)Inanycasestretchesshouldtargetthesemusclesthatareoverlytightotherwisethechildwilldevelopbadpostureorgetinjured(Micheli1990)Duringthisfirststageofadolescenceallbonesligamentsandmusclesareweakenedandyoushouldthereforeavoidstressingthetrunkbymanyrepetitionsofbendsandtwists

Inthesecondstageofadolescenceafterthegrowthspurt(15to19)youcanintensifyflexibilitytrainingonceagainanddosport-specificstretchesinqualityandquantitysimilartothoseforadults(Drabik1996)

LPMatveev(Matveyev[Matveev]1981)pointsoutthattheeffectivenessofflexibilitytrainingisgreatestduringchildhoodandteenageyearsandwarnsagainstexceedingtherangesofmotionpermittedbynormaljointstructureldquoExcessivedevelopmentofflexibilityleadstoirreversibledeformationofjointsandligamentsdistortsstanceandadverselyaffectsmotorabilitiesrdquohesays

TheelderlyandflexibilitytrainingCanyouimproveyourflexibilityifyouarefiftyorsixtyyearsoldWhynotEighty-year-oldpeoplecanHowfaryoucanimproveinabsolutetermsiewhatrangeofmotionyoucanachievedependsontheinitiallevelofyourflexibilityandstrength

Pastmaturitybothflexibilityandstrengthdeclinepartlyduetoagingandpartlyduetoinactivity(Basseyetal1989Gersten1991JamesandParker1989)Strengthandflexibilitytrainingcandecreasetheage-relatedlossofstrengthandmaintainorrestoreflexibility(AmericanCollegeofSportsMedicinePositionStand1998Buckwalter1997)Strengthtrainingalonewithoutanystretchingmdashwithresistancepermittingmaximally6-10repetitionswithoutstrainingatafullrangeofmotionmdashcanincreaseflexibilityoftheelderly(Barbosaetal2002)

Evenelderlymenandwomenoverseventyyearsoldcanincreasetheirflexibility(Brownetal2000Lazowskietal1999)Withstrengthtrainingtheelderlyevenintheir90scanincreasetheirstrengthandmusclemassmdashnotasfastandasmuchasyoungpeoplebuttheycan(Fiataroneetal1990Lexelletal1995)andtheresponsivenesstostrengthtrainingdeterminestheeffectivenessofisometricstretchesmdashthemostintensestretchesmdashaslongasthestructureofthepersonsjointsisnotanobstacle

Ultimatelywhetheranelderlypersoncanincreasehisorherflexibilitydependsontheindividual

Toseeifthestructureofjoints(shapeofbonesandlengthofligaments)permitsreachingtheextremesofnormalrangeofmotionperformtestssuchasthoseshowninthechapter8ldquoAlltheWhysofStretchingrdquoToseeifagivenkindofstretchesworksforyoumdashtrythemandseeForexampletoseeifisometricstretchesareeffectiveandsafetrythemIfcontractingastretchedmusclehelpstoincreasetherangeofmotionuponrelaxingthismusclethentheisometricstretchesareeffectiveIfrepeatingthesestretcheseverycoupleoreveryfewdaysdoesnotcauseapersistentmusclesorenessorpainorweaknessmdashthenmostlikelytheyaresafeSimilartrialscanbemadewithotherkindsofstretches

InthefollowingchaptersyouwillfindapracticaldemonstrationofprinciplesdiscussedupuntilnowTheexercisesareshowninthesequencethatyoushoulduseinaworkoutfromdynamicmovementstostaticonesgraduallymovingfromaverticaltoahorizontalpositioneachexerciseevolvingfromapreviousoneYouwillfindmorethantheabsolutelyessentialnumberofstretchesforaparticulargroupofmusclesThiswayinplanningaworkoutyouhavemanyexercisestochoosefromandarrangeinamethodicallycorrectsequencethatsuitsthesubjectoftheworkoutThisdoesnotmeanthatyoushoulddoalloftheminanyofyourworkoutsmdashoneofeachtypeofstretchforagivengroupofmusclesisusuallyenoughSoinaworkoutyouwoulddoonedynamiconeisometricandonerelaxedstretchforthehamstringforexampleConsiderthefacilitieswhereyouwillworkoutandwhatkindofexerciseswillprecedeandfolloweachstretchYoudonotwanttositinapuddletostretchyourhamstringforexampleYoudonotwanttodirectlychangepositionfromstandingtolyingdown(orviceversa)withoutstretchingintheintermediatepositions

MostphotographsinthefollowingchaptersshowonlythefinalpositionsofstretchesTostartdoinganyofthesestretchesyoudonothavetoleanyourtrunkspreadyourlegsortwistyourarmsasfarasthesephotographsshow

3DynamicStretchingDynamicflexibilitytheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxingtheextendedmuscleswithcontractingthemovingmusclesBesidesperfectingintermuscularcoordinationdynamicstretchingreducespassiveresistancetomovementthroughouttherangeofmotion(McNairandStanley1996McNairetal2001)

FatigueusuallyreducesdynamicflexibilitysodonotdodynamicstretchingwhenyourmusclesaretiredunlessyouwanttodevelopaspecificenduranceandnotflexibilityDynamicstretchingismosteffectivewhenyoucarryitoutdailytwoormoretimesaday(Ozolin1971)RussianresearcherLPMatveev(Matveyev[Matveev]1981)citesoneexperimentOnegroupofathletesdidtwosessionsofdynamicstretchingeverydayforfivedayswiththirtyrepetitionspersessionResults(increasesindynamicrangeofmotion)forthatgroupweretwiceasgreatasforthegroupthatfollowedaregimenthesameineveryrespectexceptwithadayofrestfollowingeachworkingday

AccordingtoMatveeveighttotenweeksissufficienttoachieveimprovementresultingfromactingonthemusclesAnyfurtherincreaseofflexibilityisinsignificantanditdependsonlong-termchangesofbonesandligamentsSuchchangesrequirenotintensivebutratherextensivetrainingieregularloadsoverthecourseofmanyyears(Matveyev[Matveev]1981)

DynamicstretchesareperformedinsetsgraduallyincreasingtheamplitudeofmovementsinasetThenumberofrepetitionspersetis5-15ThenumberpersessionneededtoreachthemaximalrangeofmotioninajointdependsonthemassofmusclesmovingitmdashthegreaterthemassthemorerepetitionsAreductionofrangeisasigntostopAwell-conditionedathletecanusuallymakeasetof40ormorerepetitionsatmaximalamplitude(Matveyev[Matveev]1981)

Dodynamicstretchesinyourearlymorningstretchandasapartofthegeneralwarm-upinaworkout(Stretchinginthemorningisjustaseffectiveasatanyothertimemdashprovidedyouwarm-upwell[MatveyevMatveev1981Wazny1981b])Ondaysyoudonotworkoutyoustillshoulddodynamicstretches

twiceeverydaymdashonceintheearlymorningstretchandoncemorelaterintheafternoonTheafternoonstretchingsessioncanincludethesamedynamicstretchesasthemorningstretchIfyouworkatnightandsleepduringthedaydotwosessionsofdynamicstretchingtoooneafteryouwakeupandonemoreafewhourslater

StartyourmovementsslowlygraduallyincreasingtherangeandthespeedofmovementsDonotldquothrowrdquoyourlimbsratherldquoleadrdquoorldquoliftrdquothemcontrollingthemovementalongtheentirerangeThenafteryouhavenearlyreachedyourfullrangeofmotionyoucanincreasethevelocityofthelimbsothelastfewinchesofitstrajectorycanbelesscontrolledmdashbutstillthestretchshouldnotbesuddenLoganandMcKinney(1970)applytheprincipleofspecificadaptationtoimposeddemandsinthecaseofflexibilityThisprinciplemeansthateventuallyeitherattheendofthefirstsetofdynamicstretchesorinothersetsyoushouldstretchatavelocitynotlessthan75ofthemaximalvelocityusedinyouractualskillakickforexample

AsarulesynchronizeyourbreathwithstretchessoyoubreatheoutwithflexingyourspineorcompressingyourribcageandbreatheinwhenextendingyourspineandexpandingyourribcageThisishowitisdoneindynamicexercisesofyogamdashSuryanamaskar(Grochmal1986)Forexamplebreatheoutwhenbendingyourtrunkforwardsoyouendyourexhalationatthegreateststretchbutwhenbendingyourtrunktothebackbreathein

Dynamicstretches

Neck

UsuallyyouusenospecialdynamicstretchesfortheneckWhatyouhavedoneatthebeginningofyourwarm-up(doingjointrotations)shouldbeenough

Arms

Swingyourarmsbackwardatvaryingangles

CrossingyourarmsinfronttouchyourshoulderbladeswithyourhandsthenstraightenthearmsandtouchyourhandsbehindyourbackToincreasetherangeofmotiontothebackyoucanrotateyourarmsinwardsothepalmsofyourhandsfaceout

Legs

BeginnersmayhavetostartwithagreatnumberofrepetitionsmdashfourtofivesetsoftentotwelverepetitionsperleginanygivendirectionveryslowlyincreasingtheheightatwhichthelegisraisedYoucanswitchthelegaftereachrepetitionorafterasetAfteramonthortwoyouwillnoticethatittakeslessrepetitionstoreachamaximumrangeofmotionEventuallyonesetoftwelverepetitionsineachdirectionperlegwillbeenough

LegraisetothefrontWithyourhandasatargetitiseasytoevaluateyourprogressMaintaingoodposture(straighttrunk)andyourhandcanserveasastopforverydynamic(explosive)legraisesStartaslowasfeelscomfortableKeepyoursupportinglegstraightitsheelonthegroundifpossible

LegraisetothesideThelegraisetothesideisthesameasafrontraiseexceptyourarmisstretchedtothesideandyouraiseyourlegsideways

AnotherformofthesideraiseThisformisusefulformartialartistsThefootofthelegabouttoberaisedpointsforwardsandcontactwithyourpalmismadebythesideofthefootYourhipswillhaveatendencytomovetothebackandyourtrunkwillleanforwardwhichisallrightbutdonotleanforwardanymorethan

necessaryGraduallyincreasetheheightatwhichyouplaceyourhandstartingathiplevel

IftheoutsideofyourhipshurtswhenyoudohighlegraisestothesideorsidekicksyouneedtotiltyourpelvisforwardwhileyoukickIfyoudontyouwilljamtheneckofyourthighboneintothecartilagecollarattheupperedgeofthehipsocketIfyouhavecoxavara(abendingoftheneckofthefemur)youcouldalsojamthegreatertrochanteragainstyourhipbone

LegswingfromtheoutsidetotheinsideYoucanagainuseyourhandasatargetTrytobringthelegasfaraspossibleacrossyourfront

LegraisetothebackUsinganyformofsupportataboutyourhipheightraisethelegashighaspossibleFeelthestretchinginfrontofyourthigh

Ifusingasupportletsyouraiseyourlegshighertothefrontandsidesmdashuseit

Trunk

Ifyoursportsdisciplinerequiresarapidtwistingandbending(withgreatamplitude)ofthetrunkaddthefollowingsetofexercisestoyourstretchingroutinesYoucanexpecttoreachfullmobilityofthetrunk(thejointsofyourvertebralcolumn)inagivendirectionafter25-30repetitionsofagivenexercise

YoucandodynamicstretchesforthetrunkstandingorsittingAsittingpositionisbetterbecauseitisolatesthejointsofthetrunk(vertebralcolumn)fromthelegjointsAlsorapidfrontandsidebendsinastandingpositioncanbecomeballisticstretchesandinjureyou

RotationsSitdownandtwistyourtrunkfromsidetosideTrytokeepyourhipsandlegsimmobile

SidebendsWhilesittingdownleanfromsidetoside

ForwardbendsLeanforwardfromasittingpositionDonotkeepyourbackstraightLetitgetroundIfyoukeepitstraightyouwillstretchyourhamstringsinsteadofyourback

BendstothebackLieonyourstomachandraiseyourtrunkusingyourarmsandthemusclesoftheback

BVSermeev(1968)studieddynamicstretchesandrecommendsthefollowingnumbersofrepetitionspersetandperworkout

ArmsMaximalrangeofmotion(ROM)isreachedafter5-10armswingsinanygivendirectionthereforetheseareminimumnumberspersetfordevelopingdynamicflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthearmand15-30forarmcirclesformaintainingflexibility15-25repetitionsoffull-rangemovementsperworkoutareenough

LegsandhipsMaximalROMinanygivendirectionofhipmovementsisreachedafter10-15legraisesinagivendirectionfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthethighandthesameforabductionofthethighformaintainingflexibility15-25repetitionsoflegraisesperworkoutareenough

TrunkMaximalROMofthetrunk(thejointsofyourvertebralcolumn)inflexionandextensionisreachedafter25-30repetitionsofdynamictrunkstretchesfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedare40-70perworkoutformaintainingflexibility30-40repetitionsperworkoutareenough

4StaticActiveStretchingItisdifficulttodevelopstaticactiveflexibilitytothelevelofyourdynamicorstaticpassiveflexibilityYouhavetolearnhowtorelaxstretchedmusclesandyouhavetobuildupthestrengthofthemusclesopposingthemsothatpartsofyourbodycanbeheldinextendedpositionsAlthoughthiskindofflexibilityrequiresisometrictensionstodisplayityoushouldalsousedynamicstrengthexercisesforitsdevelopmentIntrainingtoholdyourlegextendedtothesideforexamplekeepraisingandloweringitslowlyinonecontinuousmotionWhenyoucandomorethansixrepetitionsaddresistance(ankleweightspulleysorrubberbands)AfterdynamicstrengthexercisesdoacoupleofstaticactivestretchesholdingthelegupforsixsecondsorlongerthendostaticpassiveflexibilityexerciseslikeisometricorrelaxedstretchesYourstaticactiveflexibilitydependsonyourstaticpassiveflexibilityandstaticstrength

CautionInthecaseofholdinglegextensionsyoumusthaveastronglowerbackMyruleofthumbforbackstrengthisliftingcomfortablymdashwithoutpsychingupandteethgrindingmdashatleasttwiceyourbodyweightinthedeadliftIfyouconsiderthisexcessiveyouarewelcometolearnfromyourownexperience

IfyoursportrequiresonlydynamicflexibilitymdashforkickingsaymdashthenyoudonotneedstaticactivestretchesHoldingthelegupisnotdevelopingdynamicflexibilitynordynamicstrengthItisdevelopingastaticactiveflexibilityandstaticstrengthrequiredofgymnastsbutnotsomethingthatkickersneed

StaticactivestretchesthatinvolvemusclesofthebacksuchaslegextensionsandtrunkexercisescompressthespinesqueezeintervertebraldiscsandmayincreaselordosisThiscompressionisespeciallyharmfulbecauseitoccurswhenthespineisalreadybentorbentandtwistedTominimizedamagedostretchessuchasforwardbendsandpelvictiltsimmediatelyaftertheseexercisesThesestretcheswillrelievespasmsofthebackmusclesandincreasetheamountofspacebetweenvertebrae

StaticactivestretchesandstrengthexercisesInthelinedrawingsthatfollowyouwillseeexamplesofstrengthexercisesandstaticactivestretcheseachexamplefollowedbyaphotoofitsresult

Armextensiontotheback

Legflexion

Legabduction

Legextension

Hamstringandbackstretch

Sidebend

Trunkrotation

Backextension

5IsometricStretchingInthischapterandinchapter6ldquoRelaxedStretchingrdquoyouwilllearnhowtodevelopstaticpassiveflexibilityPassiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreaterthereservetensilityorflexibilityreserveandthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasyouractiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityequaltotheincreaseofstaticflexibility

StaticflexibilitymayincreasewhenyourmusclesaresomewhatfatiguedThisiswhyyoushoulddostaticstretchingattheendofaworkout

IsometricstretchingisthefastestmethodofdevelopingstaticpassiveflexibilityItalsoimprovesactiveflexibilityaswellasstrengthinconcentricisometricandeccentricactions(Handeletal1997)Thereareindicationsthatitcauseslongitudinalgrowthofmusclefibers(Handeletal1997)

IsometricstretchingisnotrecommendedforchildrenandadolescentathleteswhosebonesarestillgrowingYourbonesshouldbematureandyourmuscleshavetobehealthyandstrongforyoutouseisometricstretching

CautionIfyouneglectedyourstrengthtrainingorweredoingitincorrectlyisometricstretchesmayharmyourmuscles

WhenyouarenotreadyforisometricsWhenamuscleisweakduetoimproperstrengthtrainingorwhenitisstretchedwithtoomuchforceitcanbecomeexcessivelydamagedDependingontheamountofstressandalsoonthestrengthofthemusclethisdamageatamicroscopiclevelcanannounceitselfasmusclesorenessoritcanamounttoacompletemuscletear(musclestrain)TomakethemusclestrongeryoushoulddostrengthexerciseswithlightresistanceandahighnumberofrepetitionsDotheseexercisesslowlyMakefullstopsatthebeginningandattheendofeachmovementYoushoulddoatleastthreesetswithaminimumof30repetitionspersetexercisingthemusclesthataremostlikelytobeoverstretchedinyoursportortheonesthatyouintendtostretchisometricallyinthenearfutureGoodresultsarealsobroughtaboutbydoinglongsinglesetsof100to200repetitions

YoushoulddothesehighrepetitionexercisesattheendofyourstrengthworkoutsaftertheregularheavyweightslowrepetitionexercisesAfterthesehighrepetitionexercisesyoushoulddorelaxedstretchesforthesamemuscles

TypicallystrengthworkoutsorstrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldexercisemoreoften

Beself-observantTrialanderrorwillteachyoubywhatincrementsyoucanincreaseresistanceandhowfrequentlyyoucanworkoutwithoutgettingsoreMusclesorenessisaccompaniedbylossofstrengthandbyshorteningofthemusclesmdashmostpronouncedontheseconddayaftertheoverlystrenuousexercise(Clarksonetal1992)Thosewhoexerciseonarigidschedulemdashforexampleeveryotherdaymdashdespitebeingsoreafterthepreviousworkoutmayseetheirflexibilitygettingprogressivelyworseratherthanbetter

ItisdifficulttostatehowlongyouneedtoperformthehighrepetitionexercisesafteryouhavefoundoutthatyourmusclesaretooweakforisometricsTofindoutyouhavetoperiodicallytestthereactionofyourmusclestoisometricstretchesIfyourmusclesgetsoreitmeansthattheyarestilltooweak

WhenyouarereadyRememberthecautioninchapter2Pickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

RussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricexercisesfourtimesaweektentofifteenminutesperdayusingtensionslastingfivetosixsecondsTheamountoftensionshouldincreasegraduallyandreachamaximumbythethirdandfourthsecondIntheparticularcaseofisometricstretchingyoucanholdthelasttensionappliedatyourmaximalstretchmuchlongerforuptothirtysecondsorsometimesevenafewminutesIfyouarejustbeginningisometrictrainingyoushouldstartwithmildtensionslastingtwotothreesecondsIncreasethetimeandtheintensityoftensionasyouprogressAnyattempttodevelopstrengthbyisometricexercisesonlymayleadtoastagnationofstrengthinonlysixtoeightweeksTodevelopexceptionalstrengthaswellasflexibilitycombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsusingthesamemusclesAfterafewweeksyoumayhitaplateaumdashregulatingthetensionandlengthofmuscleswillstopbringinganyimprovementsinyourstretchesDonotworryDoyourexercisesconcentratingonthestrengthgainsyouwillachieveThesegainsareshownbytheincreasedtimeyoucanmaintainapositiontheamountofweightyoucansupportortheabilitytostandup(slideupwalkup)fromyourattemptsatsplitsAftersometimewhenyourstrengthimprovesyouwillnoticeagreatincreaseinyourflexibility

IfasaresultofisometricstretchingoranyotherexercisesyourmuscleshurtreducetheintensityoftheexercisesorstopworkingoutsoyoucanhealcompletelyWhenthepainisgoneifisometricsasstretchesorasstrengthexerciseswerethecauseoftheproblemprepareyourselfforusingthemagainbydoingnormaldynamicstrengthexercisesgraduallyincreasingresistanceIfforexamplestretchingyourlegsbyisometricstretchescausedpaininanyofthelegmusclesstopexercisingWaittillthepainisgonethentrymarchingrunningrunningupaninclineclimbingstairsordoingsquatsLateryoucanalsodoisolatedstrengthexercisesusingthepreviouslydescribedmethod(seesubchapterldquoWhenyouarenotreadyforisometricsrdquo)oflowweightandahighnumberofrepetitionsDotheseexercisesfocusingonyourweakorpreviously

injuredmusclesAftertheseexercisesandattheendofregularworkoutsuserelaxedstretchesinsteadofisometriconesuntilyoufullyrecoverReintroduceisometricsintoyourtraininggraduallyadjustingthenumberandthestrengthofthetensionsaswellasthefrequencyinthetrainingweekMakeadjustmentsaccordingtowhatyoufeelinyourmusclesWheneverythingisallrightyouwillnotfeelanypainorsoreness

Severalstudieshavebeenconductedtodeterminethenumberandfrequencyoftheisometrictensionsneededforthegreateststrengthgain(keepinmindthatanincreaseofstrengthinisometricstretchesmeansanincreasedlengthofmuscles)Inonestudy(HettingerandMuumlller1953)subjectswithonce-per-daysessionsusing66ofmaximumcontractionhadresultsequaltosubjectsusing80ofmaximumcontractionperformedfivetimesperdayAnotherstudy(MuumlllerandRoumlhmert1963)showsthegreateststrengthdevelopmentwhenusingfivetotenmaximalcontractionsperdayfivedaysperweekStillotherresearchers(Fox1979)reportthatusingmaximalcontractionseveryotherdayisbestRussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricsfourtimesaweekusingmaximaltensionheldforfivetosixsecondsandrepeatingeachexercisethreetofivetimesThisisthemethodIfollowedbecausemybodyrespondedtoitwellYoumayneedadifferentnumberstrengthandweeklyscheduleofisometrictensions

IsometricstretchestoincreaseflexibilityshouldbedoneatleasttwiceaweekbutitalldependsonyourrecoveryIfyourmusclesaresorethennoisometricstretchingshouldbedoneaslongassorenessisfeltWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekforincreasingflexibilityandformaintainingitonlyonceperweek

FollowingismyweeklyschedulewhichsuitedmewellatthetimeIposedforthephotographsinthisbookItmaybelesssuitableforsomeonewhoworksonendurancemoreoftenordoesmoreorlessresistancetrainingthanIdidThisscheduleservesprimarilyasanillustrationoftheoverarchingprincipleoftrainingmethodologywhichcanbesummedupldquoWorkonspeedortechniquebeforeworkingonstrengthworkonstrengthbeforeworkingonendurancerdquoViolatingthisprincipleleadstochronicfatigueovertrainingoreveninjuriesConsiderablyfatiguedmusclesarelessflexiblethanrestedones

MondaymdashatechnicalworkoutdedicatedtolearningorpracticingsportstechniquesfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrunning

intheday20-30minutesofaerobicrunning

Tuesdaymdashastrengthworkoutconsistingofstrengthexercisesforthesportfollowedbyisometricstretching

WednesdaymdashanenduranceworkoutthatdevelopsenduranceforthesportnoisometricstretchingalthoughImightdorelaxedstretchesaftertheworkout

Thursdaymdashdayoff

FridaymdashatechnicalworkoutfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrun

Saturdaymdashaspeed-strengthworkoutconsistingofstrengthexerciseswithstressonspeedofmovementsfollowedbyisometricstretching

Sundaymdashdayoff

OnMondayandFridaymystretchingaswellasmywholeworkoutwaslighterthanonthefollowingday(TuesdaySaturday)

Asyouseeinmyscheduleatechnicalorspeedworkoutprecedesastrengthorenduranceworkoutastrengthworkoutprecedesanexhaustingenduranceworkoutwhichisfollowedbyadayofcompleterestoractiverestmdashsomeeasyfunactivity

AtechnicalorspeedworkoutshouldnotbedoneonthedayimmediatelyfollowingeitheranexhaustingstrengthoranexhaustingenduranceworkoutandastrengthworkoutisnottobedoneafteranexhaustingenduranceworkoutbecausesuchsequencesofeffortsleadtoovertrainingScienceofSportsTraininggivesthein-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

IfyouliftweightsordosomeothertypeofdynamicresistancetrainingdoisometricstretchesafteryourdynamicresistanceexercisesOndayswhenyouworkyourlegsendyourworkoutwithoneortwoisometricstretchesforyourlegsOndayswhenyouworkyourupperbodydoisometricstretchesforarmsandshouldersforexample

IfyouldquolistenrdquotoyourbodyyouwillbeabletofindthecombinationofexercisesthatworksforyouForexampleyoumaygetbestresultsdoing

exercisesthatworksforyouForexampleyoumaygetbestresultsdoingisometricstretcheseveryotherdayoreverythirddayAnymusclesorenessorpainisasignaltostopexercisesDonotresumeyourtrainingifyoufeelanydiscomfortorevenatraceofpain

IsometricstretchesTherearethreemethodsofdoingisometricstretches

FirstmethodStretchthemuscles(notmaximallythough)andwaitseveralsecondsuntilthemechanismregulatingtheirlengthandtensionreadjuststhenincreasethestretchwaitagainandstretchagainWhenyoucannotstretchanymorethiswayapplyshortstrongtensionsfollowedbyquickrelaxationsandimmediatestretches(withinthefirstsecondofrelaxation)tobringaboutfurtherincreasesinmusclelengthTheforceofthesetensionsisfrom50to100ofmaximalvoluntarycontraction(Enokaetal1980)Holdthelasttensionforupto30seconds

SecondmethodStretchasmuchasyoucantensethestretchedmusclesandholdthisstretchedandtensedpositionuntilyougetmusclespasmsthendecreasethestretchthenincreaseittenseitandsoonThelasttensionshouldbeheldforuptofiveminutesItmakessomepeoplescream

ThirdmethodThisistheoneIusedtogettheresultsshowninthisbookStretchthemusclesbutnottothemaximumthentenseforthreetofivesecondsthenrelaxandpreferablywithinthefirstsecondandnolaterthanthefifthsecondstretchagainAlternativelypriortostretchingmaximallytensethemusclesabouttobestretchedforafewsecondsandthenrelaxandwithinthefirstsecondstretchthemAtthenearmaximalstretchtenseagainforafewsecondstoonceagaintriggerthepostcontractivestretchreflexdepressionandlowerresistancetoastretchStretchfurtherandfurtheruntilyoucannotincreasethestretch

Tensingthemusclesinapositioninwhichtheyareneithermaximallystretchednormaximallyshortenedmdashinwhichtheirtensioncanbegreatestmdashisfollowedbyagreaterrangeofmotionincreasethantensingofalreadyconsiderablystretchedmuscles

ExperimenttofindoutwhatstrengthanddurationofthetensiongivesyouthemoststretchuponrelaxationForthegreatesteffectduringastretchtensethemusclesopposingthestretchedones(EtnyreandAbraham1986a)Somestretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthis

stretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthismanner

Graduallyinthecourseofseveralworkoutsincreasethetimeofthelasttensiontoabout30secondsAfteraminuteofrestrepeatthesamestretchDothreetofiverepetitionsofawholestretchperworkout

InallthesemethodsyoushouldconcentrateonthestrengthgainsinastretchedpositionWhenyoucannotincreasethestretchconcentrateontensingharderorlongerorbothIntimeitwilltranslateintoagreaterstretchToincreasethetensionofamuscleatanygivenlengthmdashputmoreweightonitInsplitsnotsupportingyourselfwithyourarmswillhelp

NomatterwhichmethodofisometricstretchingyouchoosewhendoingthestretchesbreathenaturallywithdeepandcalmabdominalbreathsInhalepriortotensingexhaleorholdthebreathduringmaximaltensioninhaleatthebeginningofrelaxationandifconvenientexhalewithfurtherrelaxationandstretch(Ofcourseifyoutensemuchlongerthanyournormalexhalationthenyouhavetoinhaleandexhaleseveraltimesduringatension)InsomepositionsitmaynotbeconvenienttoexhalewhilerelaxingandincreasingthestretchbetweenthetensionsInsuchcasesinhaleduringrelaxationandstretchingDuringthelaststretchifyouenditwiththephaseofrelaxationtrytoexhaleasyouincreaseyourrangeofmotion

HowtoselectyourstretchesChoosingtheisometricstretchesyoushoulddodependsontheformofthemovementsinwhichyouneedgreaterrangeofmotionChoosingwhichonetodofirstdependsonthemusclegroupthatyoufeelisthefirstobstacleForexampleyouwanttodoafullfrontsplitandassoonasyouassumetheinitialpositionforthestretchyoufeelthemoststretchinthecalfofthefrontlegThissignalsthatyourfirststretchshouldbeforyourcalfAnotherexampleIfyouwanttobringyouroutstretchedarmsbehindyourbackwhileholdingastickinanarrowgripandthefirstresistancecomesfromelbowflexorsmdashitmeansthattheelbowflexorsaretheonestostretchfirst

FollowingareexamplesofisometricstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

Neck

TurnyourheadtothesideblockitwithyourhandandtryturningitbackagainsttheresistanceofyourarmRelaxandturnfurtherinthesamedirectionTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacktrapeziussternocleidomastoideusspleniuscapitisetcervicisrectuscapitisposteriormajorsemispinaliscapitisetcervicisobliquuscapitisinferiormultifidus

cervicis

LeanyourheadtowardtheshoulderandblockitwithyourarmTensethestretchedmusclesoftheneckasifyouaretryingtostraightenyourheadRelaxandbringitclosertotheshoulderTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacksternocleidomastoideusspleniuscapitisscalenusanteriorscalenusmediusscalenusposteriorspleniuscervicisiliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

BendyourwristHoldyourhandtenserelaxflexmoreHoldthelasttensionforupto30secondsChangehands

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

BendyourwristintheoppositedirectionTenserelaxflexagainHoldthelasttensionforupto30secondsChangehands

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

ArmsshoulderschestThesestretchesarefortennisplayersswimmersgymnastsbasketballplayersteamhandballplayersgolfersdiscusandjavelinthrowersandhockeyplayersStudentsofcertainmartialarts(Indianmukiboxingwushusambo)thatrequireagreatmobilityoftheshoulderswillfindtheseexercisesusefulJudoandsambowrestlerscyclistsskatersandhockeyplayerscanusestretches2and4ascorrectiveexercisesforaroundedback

1HoldthestickverticallyinfrontofyouTensethearmthatholdsthetopendasiftopullthestickdownRelaxandtostretchtheraisedarmpushthestickupwiththearmthatholdsitsbottomendAstretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapeziuslatissimusdorsi

2StartingfromthispositionbringthesticktothepositionbehindyourbackandtenseallthestretchedmusclesRelaxbringingthesticktothefrontMakingyourgripnarrowerbringthesticktothebackandtenseagainWhenthegripissonarrowthatyoucannotloweryourarmsanymorestopandtensethestretchedmusclesforupto30secondsThisexercisestretchesthefrontofthearmsshouldersandthechestbrachioradialisbicepsbrachiicoracobrachialisdeltoideuspectoralismajorpectoralisminorteresmajorserratusanteriorsubscapularis

CautionDonotforcethestretchbackbeyondthepointatwhichyoucanstilltensethestretchedmusclesForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

OutsiderotationofyourarmsmakesiteasiertomovethembackorupThisissimilartorotatingthethighsoutsidewhenspreadingyourlegsRotatingyourarmexternallymakesthegreatertuberosityofthehumeruspassbehindtheacromion(aboneontopoftheshoulder)insteadofhittingitsoyoucanmovethearmfurtherbackorupStretchbotharmstogethersomovementsofyourspinedonotcompensatefortherangeofmovementintheshouldergirdleastheywouldinasingle-armstretch

3ChangethegripTwistthestickTenseyourupperbackshouldersandtricepsRelaxMoveyourhandsfurtherapartonthestickTwistitagainandtensethestretchedmusclesHoldthelasttensionforupto30secondsAstretchforthemusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

4ThroughsuccessivetensionsandrelaxationscrawlyourhandstowardeachotherHoldthelasttensionforupto30secondsSwitchthepositionofyourhandsandrepeattheexerciseAstretchformusclesofarmsshoulderschestandupperbacktricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatus

Thevelocityofoverarmpatternmovementssuchasbaseballthrowsorvolleyballservesandspikesisrelatedtotherangeofoutwardrotationofthearm(Sandstead1968)ThepositionofmaximumoutwardrotationoftheshoulderiswhereanteriorshoulderinjurieshappenhoweversoworkonyourshoulderflexibilitywithexercisesthatdevelopbothflexibilityandstrengthInward(internal)rotationofyourarmwithabungeecordorspringorweightonapulleystartingfromapositionofnearlymaximaloutward(external)rotationwilldevelopstrengththroughthewholerangeofmotionDothisexercisewithyourarmbentattheelbowandkeepyourelbowclosetoyourside

exercisewithyourarmbentattheelbowandkeepyourelbowclosetoyoursideHoldthebungeecordorhandleoftheweightcablesoitspullrotatesyourarmandmovesyourforearmawayfromyourabdomenTenseyourmusclesandbringyourforearmtoyourabdomen

Ifyouletthebungeecordpullyourarmtothelimitofitsoutwardrotationandtensefromthereyourtensioncanbeusedtooverridethestretchreflex(postcontractivestretchreflexdepression)andsoletyoustretchthemusclesthatresistoutwardrotationoftheshoulderTostretchfirsttenseveryhardinthepositionnearthelimitofthemotionthenrelaxandwithinthefirstsecondofthatrelaxationletyourarmbepulledorrotatedfurtherThenyoucanrepeatthecycleoftensionandrelaxationuntilyoucantstretchanymoreYoucanapplythistypeofstretchingwhichsimultaneouslystrengthensmusclesintheextremerangeofmotioninothermovementsintheshoulderandinotherjoints

Inward(internal)rotationofthearmwithabungeecordstartingfromapositionofnearlymaximaloutward(external)rotation(topdrawing)Thisexerciseshouldbebalancedwithoutward(external)rotationofthearm(bottomdrawing)

Legs

Stretchesleadingtothesidesplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitasidesplitHerearesomestretchesleadingtothesidesplitTheyareusefultomartialartistssoccerplayersskiershurdlersdancersskatersgymnastsandwrestlers(especiallyofjacketwrestlingstylessuchasjudoandsambo)

TodoasidesplitfromastandingpositionflexyourhipsandkneesinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceYourthighsshouldbeparalleltotheflooratanywidthtoespointforwardandchestupAtthebeginningofasidesplitattemptwhileyouarestandinginthehorse-ridingstanceyourbuttocksshouldbeatthesamelevelasyourknees

InnerthighstretchesFromthishorse-ridingstancetensetheinsideofyourthighsasiftryingtoldquopinchrdquoorsqueezethefloorbetweenyourfeetRelaxandspreadyourlegsfurtherKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotloweryourselfanymorewithoutpainHoldthelasttensionforupto30secondsWhendoingthisexercisedonotsupportyourselfwithyourarmsGetoutofthestretchwithoutusingyourarmsThisisastretchformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Ifyouareaproperlytrainedathleteyoushouldnothaveanydifficultystandinginalowhorse-ridingstanceAfterallstancessimilartoitareencounteredin

inalowhorse-ridingstanceAfterallstancessimilartoitareencounteredinmanysportsforexamplewrestlingweightliftingvolleyballskiingkaratebasketballmdashjusttonameafew

Ifyoufindthisstancedifficultthengraduallydeveloptheflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstanceStarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderKeepyourtoespointingstraightaheadmdashifyouletyourtoespointtothesidesasyouwidenthestanceyouwillbegrindingyourkneecartilage(specificallythemedialmenisci)Atallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorlockyoursacrumandgetlowerbackandneckpainsBonesofthepelvismdashtheinnominatebonessacrumandcoccyxmdashmoveinrelationtoeachotherinconcertwithphasesofbreathing(Walther2000)(Yestheymoveeventhoughmedicalstudentsareoftentaughtthatthereisnomovementinthesacroiliacjoint)Themusclesthatstabilizethepelvisorcrossthesacroiliacjointshouldnotbekepttensedhardinpositionsoratatimewhenthatwouldinterferewiththosemovements

Youarereadytodoanisometricside-splitstretchwhenyoucanstandcomfortablyatleastacoupleofminutesinahorse-ridingstancetwiceaswideasyourshoulderswithyourthighsparalleltothefloor

QuestionWhenIattempttodosidesplitseventhoughIbelieveIamusingthecorrectpostureIfeelapainintheouterpartofmyhipjointsEventhoughIfeelthatthemusclesofmyinnerthighsmightstretchfurtherIfeelseverelylimitedbythispainItalmostfeelsasthoughmyjointsareldquolockedrdquopreventinganyfurthermovementIsthisconditionnormal

AnswerYourcomplaintistypicalforthosewhowhileattemptingthesidesplitdonotflextheirhipjointsenoughWhenyourhipsarenotflexedenoughtheyjamandtheonlywaytospreadyourthighswideristotiltyourpelvisforward(thesamewayaswhenyouleanyourtrunksoitisparalleltothefloor)

TodoasidesplitfromastandingpositionthehipjointshouldbeflexedinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjoint

TogetfromthispositiontothefullsidesplitshouldtakeyouaboutonemonthAtthisstagepeoplewithweakkneesmayexperienceproblemsInsuchcasesstrengthexercisesforthemusclesstabilizingthekneeswillhelp

AnotherversionoftheinnerthighstretchGraduallyincreasetheheightofthesupportorthedistancefromthesupportinglegtothesupportInthelattercaseusesomethingstableandnottoohighmdashforexampleapileofgymnasticpadsmdashasyoursupport

AfullsidesplitSpend30secondsormoreinthispositiontensingtheinsideofyourthighsTryliftingyourselfoffthefloorbythesheerstrengthofyourlegsEventuallyyoushouldbeabletoslideupfromthesplittoastandingpositionwithoutusingyourarmsThenyoucantryafullsidesplitinsuspension

AnexerciseforadifferentkindofasidesplitmdashasidesplitwithtoespointingupwardThisisastretchforthemusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineusandmusclesofthebuttocksgluteusmediusandgluteusminimus

TwomoreversionsofthepreviousstretchTensethemusclesthatfeelstretchedandrelaxthemtoincreasetheanglebetweenyourlegsKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotstretchanymorewithoutpain

Asidesplitwithtoespointingupward

Afullsidesplitinsuspension

CautionAlossofbalancemayputyourmusclesoutofcommissionforayearormoreYourfirstattemptsshouldbedoneonobjectslowenoughsothatyoucanrestonthefloorwithouttearingthemusclesshouldyouhappentoloseyourbalance

SidesplitsarenotdifficultAnybodywithnormalrangeofmotioninthejointsofthehipsandlowerbackcandothemoncelearningthecorrecthip-pelvisalignmentandwithalittlestrengthtrainingoftheadductorsWeaknessoftheadductorsisthemainobstacletodoingsidesplitsWeakadductorstenseverystronglywhenyoutrytospreadyourlegsinthestraddlestanceThestrongertheyarethelesstensionpainandresistancethereiswhilespreadingyourlegs

theyarethelesstensionpainandresistancethereiswhilespreadingyourlegsallthewaytothefloorGenerallythestrongerthemusclethelessactivationitneedstosupportanygivenload(deVries1980)

Anotherfullsidesplitinsuspension

Tobalancestretchesforthesidesplitwhichstressedthethighadductorsandinternalrotatorsdothefollowingstretchesforthemusclesmovingthethighawayfromthebody(thighabductors)andmusclesturningthethighoutward(externalrotatorsofthethigh)

OuterthighandhipstretchesBringonelegacrossyourcenterlineTensethemusclesofyourouterthighandhipasifyouwantedtomoveyourthighupandoutthenrelaxandbringthelegfurtheracrossanddowntofeelmorestretchTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownThesearestretchesformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

AstretchformusclesrotatingthethighoutwardBendyourkneeandturnyourthighandfootinwardGrabyourthighjustabovethekneeandholdasyoutrytoturnyourthighoutwardRelaxandturnyourthigh(andyourfoot)moreinwardThisisastretchforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40ordmofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40ordmofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitafrontsplitHerearesomestretchesleadingtothefrontsplitThesestretchesareimportantforcyclistsdancersgymnastsskatersskierstrackandfieldathleteswrestlers(especiallyjudokaandsambowrestlers)andmartialartists

Frontofthethighstretches

TensethemusclesthatbringyourthighforwardandstraightenyourkneeRelaxstretchtenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesbothforthemusclesthatbringthethighupandforward(hipflexors)forexampleinrunningandforthemusclesthatstraightenthekneeiliacuspsoasmajorpectineusobturatoriusinternusadductormagnusadductorlongusadductorbrevisgracilisquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusgluteusminimustensorfasciaelatae

CalfstretchesGrabandpullyourtoestowardyourselfPointyourfootforwardagainsttheresistanceofyourarmsRelaxpullthetoesclosertoyourselfandstartpointingthefootforwardagainHoldthelasttensionforupto30secondsChangelegsThesearestretchesformusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevisIfyoudothesestretcheswithyourkneebentyoustretchthesoleusandwiththekneestraightyoustretchboththesoleusandgastrocnemius

TostrengthenandstretchmusclesofthecalfthatlimitthedorsiflexionoftheankleaswellasallmusclesofyourthighsandbuttocksdodeepsquatswithfeetkeptflatonthegroundDonotbouncejustgodownaslowaspossibleandthenraiseuptensingthestretchedmusclesDofrontandsidelungesinthesamefashionIfyoucannotsquatwithyourfeetfullyontheflooritmeansthatyoursoleusistooshortTheremedyistodoincreasinglydeepsquatsortodothecalfstretchesshownabove

stretchesshownabove

Goodforwardrangeofmotionintheankle(dorsiflexion)permitsyoutoleanmoreandreachwithyourarmsfurtherforwardinadeepsquatmdashlikemakingavolleyballsaveorperformingawrestlinglegpick

HamstringstretchesUsingoneofthepositionsshownabovestretchyourhamstringbydecreasingtheanglebetweenyourthighandyourtrunk(inthesittingstretch)orincreasingtheanglebetweenyourthighs(inthestandingandinlyingstretches)Keepyourspinestraighttostretchyourhamstringsandnotyourlowerbackandtiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretchTensethehamstringasiftobringitbackdownandthenrelaxitPullyourlegtowardyourselforifusingasupportmovethesupportinglegfurtherbackTenseagainrelaxandstretchmoreHoldthelasttensionforupto30secondsChangethelegThesearestretchesforhamstringsbuttocksandsomeofthepelvicmusclesbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)piriformis

Toincreasetherangeofforwardflexioninyourhipsandatthesametimetostrengthenmusclesofthelowerbackbuttocksandhamstringsdoldquogoodmorningsrdquoandstiff-legdeadliftsUseweightslightenoughtoletyoumovethroughthefullrangeofmotion

Pinchthefloortensingthehamstringofyourfrontlegyourquadricepsandtheso-calledrunnersmusclesoftherearlegRelaxandloweryourhipsTenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthethighsbuttocksandpelvisiliacuspsoasmajorquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimus

Fullfrontsplitinsuspension

SplitsandhighkicksAsakickerwhyshouldyoubeinterestedindoingafrontsplitmdashastaticstretchnonspecificforkickingthatrequiresstaticflexibilitywhilekicksrequiredynamicflexibilityBeingabletodothefrontsplitfacilitates(thoughitisnotnecessaryfor)learninghighsideandroundhousekicksmdashthepositionoflegsinafrontsplitisthesameasinhighsideandroundhousekicks(therearleginthissplitcorrespondstothekickinglegandthefrontlegtothesupportingleg)Ifyoucandothefrontsplityoucanpracticethehighsideandhighroundhousekicksslowlyenoughtocontrolandcorrectyourbodyalignmentespeciallyofthesupportingleginrelationtothekickinglegandofthetrunkinrelationtothelegs

Frontsplit(rotated)andahighroundhousekick

ThesidesplitifdoneaccordingtomymethodofdevelopingflexibilityandstrengthbothatthesametimestrengthensthemusclesoftheinnerthighThesearethemusclesofthesupportinglegthatarestressedwhenyoudohighkicksDuringakickthekickinglegdisplaysonlydynamicflexibilitybutthestretchonthesupportinglegismorelikeastaticstretchalbeitshortevenabruptTheinnerthighofthesupportinglegtenseswhilebeingstretchedbythemomentumofyourwholebodymovingtowardatargetTostrengthenthemusclesofthe

innerthighyoucaneithertensetheminawidestraddlestanceandeventuallyinasidesplitoryoucandoresistanceexercisessuchasadductorflyesandadductorpulldowns(shownonthevideoSecretsofStretchingavailablefromStadionPublishing)

TrunkFollowingarestretchesfortrackandfieldathletes(throwers)wrestlersjudokagymnastsdancersandtennisplayers

SidebendsDonottwistorleanforwardMoveonlytothesideTensethestretchedsideasiftostraightenuprelaxandtryleaningfurthertothesideHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthesideoftheabdomenandofthebackquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisexternusobliquusabdominisinternuspsoasmajor

LowerbackandhamstringstretchesGrabyourlegsandtenseyourbackasiftryingtostraightenupRelaxleanforwardandtenseagainHoldthelasttensionforupto30secondsTofeelthestretchinthemusclesofyourbackrounditslightlyKeepingyourbackstraightstretchesmostlyyourhamstrings

Thesearestretchesforthemusclesofthebackbuttocksandhamstringslongissimusdorsiiliocostalismultifidusgluteusmaximusgluteusmediusadductormagnusbicepsfemorissemitendinosussemimembranosuspiriformisandmusclesofthecalves

TrunkrotationsTwist(rotate)yourtrunkandgrabyourfootorputyourhandsonthegroundTensethestretchedmusclesofyourtrunkrelaxandtwistfurtherTenseagainrelaxstretchandholdthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthebackandtheabdomensemispinalismultifidustransversospinalisobliquusabdominisexternusobliquusabdominisinternus

AbdomenstretchTenseyourabdomenasiftryingtopullyourhipsforwardanddownRelaxloweryourhipsandtenseagainHoldthelasttensionforupto30secondsThisisastretchforthefrontoftheabdomenmusclesonthefrontof

thespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

AmoreintenseversionofthepreviousstretchalsoaffectingthefrontofthethighsUsuallyyourlowerbackwillgetverytensewhileyoudotheseabdomenstretchesYoucanevengetcrampsTorelaxthebackdothefollowingldquocounterstretchrdquowhichyoucandowithouttensing

RecapIsometricstretchesarestrenuousexercisesrequiringadequaterestbetweenapplicationsForbestresultssupplementthemwithdynamicstrengthexercisesasdescribedinsubchapterldquoWhenyouarenotreadyforisometricsrdquoIntheworkoutalldynamicexercisesmustprecedetheisometricswithfewexceptions(OneexampleofanexceptionYoucanincludeisometrictensioninvolvingmultiplejointsbeforespeed-strengthactionsbecausesuchtensionscanactasastimulatingfactor[GullichandSchmidtbleicher1996SiffandVerkhoshansky1999]Ifyouelecttodothistheisometrictensionhastobedoneinapositionsimilartothatinwhichthemaximalforceistobegeneratedinthefollowingspeed-strengthaction)Youshoulddotheisometricstretchesafterallthedynamicexercisesratherthanbeforebecauseoftheadverseeffectoncoordinationthatisometricshave

RemembermdashapartnerinstretchingcancauseaninjuryIfyouneedsomeoneshelpindoinganystretchesitmeansthatyouarenotreadyforthemItisbettertogoslowlybutsteadily

6RelaxedStretchingRelaxedstretchesareyetanothermeansofdevelopingstaticpassiveflexibilityAlthoughmuchslowerthanisometricstretchesrelaxedstretcheshavesomeadvantagesoverisometricsTheydonotcausefatigueandyoucandothemwhenyouaretiredProblemsareunlikelyTherearetwomajordrawbacksyourmuscularstrengthinextendedpositionsforallpracticalpurposesdoesnotincreaseasaresultofrelaxedstretchingandrelaxedstretchesareveryslowThesamepersonwhoinusingisometricsgetsintoafullsidesplitin30secondswithoutawarm-upmaytakeuptotenminutesofrelaxedstretching(withnowarm-up)togettothissamelevelWithinacoupleofmonthsofdoingrelaxedstretchesthistimegetsshorterAftersomemoremonthsitmaytakeyoufromonetotwominutestodoafullsplit(Withagoodwarm-upofcourseyoucandoitatonce)

Inyourworkoutdorelaxedstretchesattheendofacool-downjustbeforethefinalwalkormarchDothemafterisometricstretchesorinsteadofthemIfyouhaveenoughtimeinadayyoucanalsodothemwheneveryoufeellikeitwithoutawarm-up

Relaxedstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandthecontractileforceforuptoonehour(Fowlesetal2000)

IndoingthesestretchesassumepositionsthatletyourelaxallyourmusclesThisistheoppositeofwhatyoudoinisometricstretchesSomeisometricstretchesaredoneinpositionsdesignedtomaximallytensethestretchedmusclesmdashforexamplebyplacingyourweightonthemasinsideandfrontsplitstretchesInrelaxedstretchingyouwantaslittleweightonyourmusclesaspossibleInsplitsleanthebodyforwardandsupportitwithyourarmsRelaxcompletelyThinkaboutslowlyrelaxingallyourmusclesDonotthinkaboutanythingenergeticorunpleasantLookinthedirectionofthestretchandbreathecalmlywithdeepabdominalbreaths

UsuallyitiseasiertoincreaseastretchduringexhalationmdashexceptwhenastretchinvolvesbendingthespinebackwardThisishowitisdoneinyogapostures(Grochmal1986)Soifyoutwistyourbackandneckorjustyourneckandraiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretch

raiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretchandseefurtheratinhalationIfduringthesametwistyoulookdown(tipyourheaddown)youwillstretchandseefurtheratexhalation

RelaxingintoastretchatsomepointyouwillfeelresistanceWaitinthatpositionpatientlyandafterawhileyouwillnoticethatyoucanslideintoanewrangeofstretchAfterreachingthegreatestpossiblestretch(greatestatthisstageoftraining)holditfeelthemildtensioninstretchedmusclesGetoutofthestretchafterspendingabout30secondsinthefinalpositionYoucanstayinthestretchlongermdashaminuteortwomdashbutforincreasingtherangeofmotionthemosteffectivedurationofrelaxedstretchesis30seconds(BandyandIrion1994)andthemosteffectivefrequencyisonceperday(Bandyetal1997)DonotstayinastretchuntilyougetmusclespasmsYoucanrepeatthestretchafteraminute

FollowingareexamplesofrelaxedstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

RelaxedstretchesMostofthefollowingrelaxedstretcheslooksimilartotheisometricstretchesforthesamemusclesThedifferenceisthatintherelaxedstretchesthestretchedmusclesarenottensedtooverridethestretchreflexInrelaxedstretchesyoupullgentlyandcontinuouslyonthestretched(andrelaxed)bodypartunlikeinisometricstretchesinwhichyoupullstronglyagainstthealternatelytensedandrelaxedmuscles

Neck

PutyourhandonyourcheekoryourchinTurnyourheadtothesideGentlypullwithyourhandtoincreasetherangeofmotion

Musclesstretchedtrapeziussternocleidomastoideusspleniuscapitisetcervicissemispinaliscapitisetcervicisrectuscapitisposteriormajorobliquuscapitisinferiormultifiduscervicis

PutyourhandonthesideofyourheadLeanyourheadtowardtheshoulderGentlypullwithyourhandtoincreasethestretch

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenus

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenusanteriorscalenusmediusscalenusposterioriliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

Bendyourwristgentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

Bendyourwristintheoppositedirectiongentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

Armsshoulderschest

HoldthestickverticallyinfrontofyouRelaxtheraisedarmandtostretchitpushthestickupwiththearmthatholdsitsbottomend

Astretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapezius

latissimusdorsi

BringthesticktothepositionbehindyourbackusingthenarrowestgrippossibleDonotforcethestretchbeyondthesensationofapleasantstretch

CautionForcedstretchingcandamagetheshoulderjointcapsulewhich

CautionForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

Astretchformusclesofthefrontofthearmsshouldersandthechestbicepsbrachiibrachioradialiscoracobrachialisdeltoideuspectoralismajorserratus

anteriorsubscapularis

YoucanstretchthesamemusclesdoingthisstretchNotetheoutsiderotationofthearmwhichmakesiteasiertomovethearmbackorup

Changeyourgriponthestickandtwistit

Astretchformusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

ThisisanotherformoftheupperbackstretchCrawlyourhandsonyourbackasfarasyoucan

GrabyourhandsbehindyourbackIfyoucannotuseapieceofropeorasticktocrawlyourhandstowardeachotherInturnspulldowntheupperhandthenpullupthelowerhandtofeelagoodstretch

MusclesstretchedtricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatusRememberthatstretchingbothyourarmstogethereliminatestheinfluenceofmovementinthespineontherangeofmotioninyourshouldergirdle

Legs

Stretchesleadingtothesidesplit

PlaceyourlegonanysupportEitherleantowardthislegormovetheotherlegawayfromthesupportifthissupportisstableenough

Youcanalsoliftyourlegwithyourhand

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

StretchthemusclesofbothyourinnerthighsinthispositionShiftyourweightbetweenyourlegsandarmstogetthebeststretchWhenyourlegstensehelpthemrelaxbyputtingmostofyourweightonyourarmsWhenthelegsrelaxslideintoagreaterstretchbyshiftingyourweightback

HereisonemoreevenmilderinnerthighstretchSitdownbendyourkneesandpullyourfeettogetherNowlowerthethighsusingonlythestrengthofthemusclesthatabductandrotatethemexternallyDonotpushwithyourhands

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Tobalancestretchesforthesidesplit(stretchesforthethighadductorsandinternalrotators)dothefollowingstretchesforthethighabductorsandtheexternalrotatorsofthethigh

OuterthighandhipstretchesBringonelegacrossyourcenterlinetofeelastretchinyourouterthighandhipTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestAstretchformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

StretchesformusclesrotatingthethighoutwardStandinguprightbendyourkneeandturnyourthighandfootinwardAlternativelyyoucanstretchthesamemuscleswhilesittingwithlegsbentatthekneesandfeetaboutshoulderwidthapartLeanbackalittleandsupportyourtrunkwithyourarmsbyplacing

yourhandsonthefloorbehindyourhipsAttempttotouchthefloorbetweenyourlegswiththekneeThesearestretchesforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40degofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40degofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

CalfstretchesPullyourtoestowardyourselfFeelthestretchinginthemusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevis

HamstringstretchesUsinganyoftheaboveshownpositionsstretchyourhamstringsKeepyourbackstraighttomakesureyoustretchmainlythehamstringsTiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretch

Musclesstretchedbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmediuspiriformis

FrontofthethighstretchesThesearestretchesforthemusclesofthefrontofthethighandtheso-calledrunnersmuscles(hipflexors)originatinginsidethepelvisandinfrontofthespineiliacuspsoasmajorrectusfemorisquadriceps(vastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusminimus

SitinthefrontsplitLeanyourtrunkforwardandbackwardtostretchallthemusclesofthethighbuttocksandpelvis

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastus

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastusmedialisvastusintermediussartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimusbicepsfemorissemimembranosussemitendinosuspiriformis

Trunk

SidebendsBendyourtrunktothesideDonottwistorleanyourtrunkforward

Thesearestretchesforthemusclesofthebackandthesideoftheabdomenquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisinternusobliquusabdominisexternuspsoasmajor

TrunkrotationsRotateyourtrunkasfarasittakestofeelamildstretchYoucanincreasethestretchandhelpyourselfkeepitbyputtingyourhandonyourlegoronthefloor

Musclesstretchedobliquusabdominisexternusobliquusabdominisinternussemispinalismultifidustransversospinalis

AbdomenstretchesThesestretchesareforthefrontofyourabdomenandthemusclesonthefrontofthespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

LowerbackstretchesStretchasmuchasittakestorelaxthemusclesofthebackandnotstretchitsligamentsStretchingtheligamentsofthebackweakensitThisiswhyyouwillnotseeherearelaxedstretchforthebackinastandingpositionTheweightoftheupperbodyhangingonyourroundedandrelaxedspinecanstretchitsligamentsInthesittingstretchtofeelstretchinginthe

musclesofyourbackrounditslightlyInthesittingstretchkeepingyourbackstraightstretchesmostlyyourhamstring

Musclesstretchedlongissimusdorsiiliocostalismultifidus

7SampleWorkoutPlansHereyougetexamplesofhowtochooseexercisesdependingonthetaskofyourworkoutandwhentodotheminthecourseoftheworkoutYouwillfindseveralsportdisciplineslistedEachisrepresentedbyoneworkoutwiththetaskcommonforthatdiscipline

ThesearejustexamplesandnotprescriptionsInaprofessionallyruntrainingprocessnoworkoutisthesameEachworkouthaseitheradifferenttaskorthetaskisrealizedbyadifferentmeanseverytimeDifferenttasksanddifferentmeansoftheirrealizationareassignedtoworkoutsdependingontheageclassandconditionoftheathletesInplanningaworkoutthecoachhastotakeintoconsiderationtheworkoutsdonethusfarthenexttasksthatneedtobedonewhentheathletesneedtheirformtopeakandmuchmoreToputitsimplyyourskilllevelandconditionchangefromworkouttoworkoutandsodoyourexerciseneeds

ThepropersequenceofstretchesinaworkoutisdynamicstaticactiveisometricrelaxedYoudonothavetodoallthesetypesofstretchesinaworkoutYoucanskiptheonesthatyoudonotneedbutdonotaltertheorderunlessyouhaveagoodreasonandknowwhatyouaredoingForexampleitsometimesmaymakesensetodoastaticstretchbeforedynamicstretch(butnotbeforesomehighpowerormaximalforcemovementssuchaspowerfulkicks)

InthefollowingexamplesyouwillseeonlytheflexibilityexercisesrelatedtothetaskoftheworkoutTheexercisesofthemainpartoftheworkoutarenotshown

DisciplineTrackandFieldmdashHurdlesTaskoftheworkoutThetechniqueofpassingthehurdlesnoworkonthestartfromtheblocksoronthefinish

DisciplineGymnasticsTaskoftheworkoutThedevelopmentofflexibilityandtheperfectionofthehandstand(ataskusuallyrealizedwithchildrenninetotenyearsold)

DisciplineKickboxingTaskoftheworkoutThehighroundhousekick

DisciplineJudoTaskoftheworkoutTeachingO-Soto-Gari(bigoutside

sweep)

DisciplineBodybuildingTaskoftheworkoutDevelopingstrengthintheupperbackchestforearmsandlowerlegs

DisciplineSwimmingTaskoftheworkoutSpeedinthebutterflystroke

8AlltheWhysofStretching

InthischapteryouwilllearnthewhysofflexibilityandstretchingThismethodofdevelopingflexibilityworksforyouregardlessofwhetherornotyouunderstanditsphysiologicalbasisaslongasyoudotheexercisesexactlyasprescribedinchapters1-6NeverthelessthemoreyouknowthebetteryourchoiceofexercisesandthegreaterthelikelihoodofgettingtheresultsyouwantInformationmdashgoodinformationmdashalsogivesyouthebasisforcounteringbadadviceyoumayreceiveNotethiswellMentalrigiditymdashtheinabilitytoabandonfixedideaswhilesolvingproblemsasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)Coordinationisconsideredamotorexpressionofintellect(Wazny1981a)

Flexibilityistheabilitytoperformmovementsofanyamplitude(extentorrange)inajointoragroupofjointsGreaterrangemeansgreaterflexibility

AhighlevelofoverallflexibilityhelpsonetoperformeconomicallyinfencingandinvarioustypesofwrestlingmdashGreco-Romanfreestylejudosamboshuai-chiao

CertainsportsmdasheggymnasticsjavelinthrowkickboxingmdashrequireamaximaldevelopmentofflexibilityinallorsomeofthemajorjointsjustfortheexecutionoftheirbasictechniquesJustthereverseistrueinsomeothersThegreatertheflexibilityofsomejointstheworseperformanceForexamplelong-distancerunnersloserunningeconomywithgreaterdorsiflexionofthefootandexternalrotationinthehipjoint(Craibetal1996)

InsportscallingforagenerationofmaximumpowerinmovementbeforepunchingjumpingthrowingorhittingaballorputtingtheshotathletesinstinctivelymakeamovementintheoppositedirectionknowingthataprestretchwillincreasetheirpowerThisiscalledstretch-shortencycleIndynamicconcentricactionsmusclesworkbestifyoucontractthemfromanoptimalstretchLongerormoreextendedmusclescanexertforceontheobject(ballshotfist)onalongerpathandthusforalongertimeacceleratingitmore

PoorflexibilityofsomemusclesmaycontributetoinjuriesinsomeactivitiesorsportsForexampleinastudybyWitvrouwetal(2001)athleteswithpatellartendinitis(jumpersknee)tendedtohavelowerflexibilityoftheirquadriceps(rangeofmotion860deg[standarddeviation124deg])thanathleteswithoutpatellar

tendinitis(1326deg[standarddeviation149deg])Inthecaseofrowinghamstringstooshorttopermitasmuchanteriorrotationofthepelvisasittakestokeepthelumbarspinefromflexingmorethan50ofitsmaximumrangeofflexionatthecatchphaseoftherowingstrokecontributetohypermobilityofthelumbarspine(ReidandMcNair2000)Hypermobilityofthelumbarspinecorrelatesstronglywithlowbackpaininrowers(Howell1984)Increasinghamstringflexibilityloweredthenumberofoveruseinjuriesoflowerlimbsinmilitarybasictraining(HartigandHenderson1999)

Flexibilityisjoint-specificSomejointsofanindividualcanhaveaflexibilitygreaterthanaveragewhilesomeotherjointscanhavelessthanaverageflexibilitymdashthesamepersoncanhavenormalmobilityinthehipjointsbutsufferfromimpingementoftheshoulderandonejointofanypairofjointsmaybemoremobilethantheotherFlexibilityinajointisthesumofjointmobilityItdependsprimarilyontheshapeofjointsurfacesthelengthandpliabilityofligamentsandjointcapsulesthelengthorthecomplianceofmusclesassociatedwiththatjointFlexibilityalsodependsonyouremotionalstateonthetemperatureofyourbodythetimeofdayonthewarm-upinitialpositionoftheexerciserhythmofmovementspreparatorytensingofyourmusclesandonyourstrength(Marciniak1991TumanyanandKharatsidis1998)

Warm-upexerciseshaveaveryspecificeffectontheflexibilityofvariousjointsForexamplejoggingforfiveminutesprepareswellforanklestretchesbutisapoorpreparationfortrunkstretchesPeoplewhodidnotjogpriortotrunkstretchesimprovedtrunkflexibilitymorethanpeoplewhojogged(Willifordetal1986)Joggingputsmoststressonthemusclesmovingtheanklesandtheanklesgothroughmostoftheirrangeofmotionbutduringjoggingthemusclesofthetrunkkeepitsmovementstoaminimum

FlexibilityjustlikecoordinationisaffectedbytheemotionsbecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsThisbecomesobviouswhenanathlete(oranyoneforthatmatter)attemptsjugglingbalancingorstretchingwhenemotionallyupsetFlexibilityincreasesduringexcitement(Wazny1981b)

SomemotorqualitiesareinbornsuchasspeedotherssuchasbalancehavetobedevelopedatacertainagetoreachanexceptionallevelFlexibilityislikestrengthandendurancehoweverinthatitcanbebroughttohighlevelsbyanybodyandatanytimeinapersonslifeaslongasthejointsurfacespermitnormalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsports

normalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsportstrainingsaysldquoFlexibilityimprovesfromdaytodaystrengthfromweektoweekspeedfrommonthtomonthendurancefromyeartoyearrdquo(Ozolin1971)OutsideofpathologicalcasesexceptionalflexibilityisnotinbornandrequiresworkIfamorethannaturalrangeofmotionisneededmdashforexamplemorethan50degreesofturn-out(externalrotation)inahipjointwhichisdesiredinballetmdashthenitmaybenecessarytoelongateligamentsofthejoint(Reid1988)TheearlieronestartsflexibilityexercisestheeasieritistostretchtheligamentsofthehipInthecaseofthehipjointitisbesttostartbeforetheageof11beforetheangulationoftheneckofthethighbonebecomesstableandbeforetheligamentsbecomestrongerandtighter(RyanandStephens1988)BythewayresearcherssomeusingX-rayshavefoundthatdancersunusuallylargerangeofexternalrotationinthehipjointisduetostretched-outligamentsandnottoanabnormalshapeoftheirthighboneiefemoralretroversion(Reid1988)

CautionFlexibilitycanbeworsenedbyspendingmostofyourtrainingtimemovingjointsthroughashortenedrangeofmotionaswithsomebasketballplayerswhospendmostoftheirplayingtimeinacrouchedpositionneglectgeneralexercisesandendupwithshortenedhipandkneeflexors(Orlikowska1991)

Youcanimproveflexibilitybydoingexercisessuchasrunningswimmingandliftingweightsaslongasyourlimbsgothroughthefullrangeofmotion(TumanyanandDzhanyan1980Williamsetal1988)(LiftingheavyweightsdoesnotreduceflexibilityaslongastheexercisesaredoneinthefullrangePowerlifterswhododeadliftshaveagreaterrangeofhipflexionthanpeoplewhodonotdodeadlifts[Chang1988]Eventheelderlycanincreasetheirflexibilityasaresultofstrengthtrainingatthefullrangeofmotionwithresistancepermitting6-10repetitionswithoutstrainingmdashandwithoutanyadditionalstretchingexercises[Barbosaetal2002])

ForresistanceexercisestoincreaseflexibilitytheyhavetobeperformedalongthesamepathasthemovementinwhichtheincreaseofrangeofmotionissoughtwiththemusclesthatlimittherangeofmotionovercomingresistancewhenstretchedineveryrepetitionResistanceexercisesforincreasingflexibilityhavetolooklikestretchesinotherwordsbutwiththeactivemovementdoneintheoppositedirectionandagainstresistanceTheamountofresistancemustbesuchastopermitthefullrangeofmotioninmostrepetitionsoftheexerciseofcourseForexampletoincreaseshoulderflexibilitydostrengthexercisesfromastretchedpositionwithresistancelightenoughtostretchtheexercisedmuscles

astretchedpositionwithresistancelightenoughtostretchtheexercisedmuscleswithoutdangerofoverstretchingorofwrenchingtheshoulder(PlatonovandFesenko1990)Resistanceexercisesmaycauselossofflexibilityifthe

musclestobestretchedarenottheprimemoversintheexerciseexercisesaredonealongadifferentpaththanthatinwhichrangeofmotionistobeincreasedorresistanceistooheavytopermitthefullrangeofmotion

Evenstaticpassivestretchesdonefor30secondsbeforeandaftertheresistanceexercisesmaynotoffsetthiseffectasshownintheelderlybyGirouardandHurley(1995)

NotallathletescanalwaysliftweightsorrunwithlongstridestomovetheirlegsthroughafullrangeofmotionthoughAtsomestagesoftrainingtheseexercisescaninterferewiththedevelopmentoftheirsport-specificformProperlychosenstretchingexercisesarelesstime-andenergy-consumingthansuchindirectmethodsasliftingweightsorrunning

ApartfromincreasingtherangeofmovementinyourjointsstretchinghasotherfunctionsinyourworkoutAtthebeginningoftheworkoutsomedynamicstretchescanbegoodwarm-upexercisesAttheendofitasapartofthecool-downstretchingfacilitatesrecoveryItregulatesmusculartensionandrelievesmusclespasms(deVries1961)Afterstretchingbloodflowinmusclesisimproved

RelaxedstaticstretchesrelievemusclecrampsCrampshappentoexcessivelytensedmusclesespeciallytochronicallyusedmuscles(MilesandClarkson1994)whichiswhytheyarerelievedbypassivestretchingofthecrampedmusclesorbytensingtheirantagonists(Prolongedprofusesweatingmayresultinsuchelectrolyteimbalanceastocausecrampstoobutthenmorethanjustastretchisneededtorelievethem)

AnatomyphysiologyandflexibilitySkeletalmuscleconsistsofmanymusclefibers(cells)arrangedinparallelbundlesMusclecellscangrowindiameterbyincreasingthethicknessandnumberofmyofibrilsandinlengthbyformingadditionalsarcomeresmdashthecontractileelementsofamusclecelllinedendtoendwithineachmyofibrilMusclecellshavetheabilitytocontractandifrelaxedareveryextensibleWhenamusclecontractstwokindsofprotein(actinandmyosin)inthesarcomeresofitscellsslidealongoneanotherInthebodyamusclecanbecontractedto70orstretchedto130ofitsnormalrestinglength(VanderShermanandLuciano2001)ldquoNormalrestinglengthrdquoisthelengththatthemuscletakesupinthebodyinatypicalrestingattitudeOutsidethebodythemusclecanbecontractedto60ofitslengthandstretchedmorethan130Asamuscleisstretchedbeyonditsrestinglengthitsforceofcontractiongraduallydropsnearingzeroat200ofrestinglength(WilmoreandCostill1999)Musclecontractswithgreatestforceatitsnormalrestinglength

Amountofoverlapofactinandmyosininasarcomeremdashthecontractileelementofamusclecellmdasha)contractedb)restingandc)stretched

Whenamuscleisstretchedthesarcomeresinthemiddleofthemusclefibersaremoreelongatedthanthesarcomeresattheendsofthemusclefibers(Goldspink1968)

Exercisesinwhichmusclestenseastheyarebeingstretchedforexampleeccentrictensionsandcontract-relaxstretchescausechangesinthemusclefibersthatindicateanadditionofnewsarcomeresandthuslengtheningthemusclefibers(Frideacuten1984Handeletal1997LieberandFrideacuten2000)Sofartheactualincreaseintheserialsarcomerenumberhasbeenshowninratsthatdideccentricexercise(LieberandFrideacuten2000)

Researchsuggeststhatthebiggerthemusclesaroundajointthegreateristhepassiveresistancetomovementthroughouttherangeofmotion(Magnussonet

al1997Chlebounetal1997)Thispassiveresistancecanbedecreasedveryeffectivelybycontinuousmovementssuchasdynamicstretchesorresistanceexercisesdonethroughoutthefullrangeofmotion(McNairetal2001McNairandStanley1996Wilsonetal1992)Resistancetrainingofcalfmuscles(resistance70of1RM5setsof10repsfor8weeks)withoutstretchingforexampleincreasespassiveresistancetomovementthroughouttherangeofmotionbutaddingstaticstretchingavoidsthisincrease(Kuboetal2002a)Isometricstrengthexercisesiftheyarethesolemodeofstrengthtrainingincreasethehamstringspassiveresistancethroughouttherangeofmotionevenwhendonetogetherwithpassivestaticstretches(Klingeetal1997)Arationalstrengthtrainingisneverlimitedtoasingletypeofexercisehoweversothiseffectofisometricexercises(detrimentalforsomeathletes)isoffsetbytheinfluenceofalltheothertypesofexercisesForexamplestretchinganddoingresistanceexercisesthroughoutthefullrangeofmotionlowersthestiffnessofmuscle-tendonunit(Wilsonetal1992)

Afibrousconnectivetissuesheath(epimysium)encasesthewholemuscleBundlesofmusclecellsandevensinglecellsarealsosurroundedbythesametissue(perimysiumandendomysium)Thetensiongeneratedbymusclecellsistransferredtothefibersofconnectivetissue

TendonsarecordlikeextensionsofthistissueCollagenfibersamajorelementoffibrousconnectivetissuehavegreatstrengthlittleextensibilityandnoabilitytocontractThesefibersarearrangedinwavybundlesallowingmotionuntiltheslackofthesebundlesistakenupExtensionofatendonbeyondfourpercentofitslengthbreakscross-linksbetweencollagenfibersandstartsirreversibledeformationFurtherextensionbeyondeightpercentofthetendonslengthweakensthetendonasmorecross-linksbreakuntiliteventuallyruptures(RenstroumlmandJohnson1986)WithagemoleculesofcollagenchangebybecomingmorerigidwhichisreflectedingeneralbodystiffnessAnimproperuseofisometricoreccentrictensionscanputtoomuchstressonmusclecellsandcollagenfibersdamagingthemandcausingdelayedonsetmusclesoreness

Collagenfiberssurroundingmusclefibersattheirjunctionwiththetendon

Thestifferthetendonsthebetteruseofelasticenergyinstretch-shortencyclemovementsprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanthatrequiredfortakingfulladvantageofthestretch-shortencyclethenitmaybebeneficialforyoutoincreasetherangeofmotionatthecostofloweringthestiffnessofinvolvedmusclesandtendons(Wilsonetal1992)Doingdynamicresistancetrainingtogetherwithstaticstretchinggivesthebenefitsofincreasedtendonstiffnessandincreasedreuseofelasticenergyinastretch-shortencyclewithoutchangingorincreasingthepassiveresistancetothestretch(Kuboetal2002a)

Isometricstrengthtrainingincreasesthestiffnessoftendonsandthelongertheisometriccontractionsthegreatertheincreaseinstiffness(Kuboetal2001bKuboetal2001a)

Youcanpermanentlyelongatetendonsandconnectivetissuesheathswithminimalstructuralweakeningbylow-forcebutlong-durationstretchingwithtemperaturesofthetendonsatmorethan103degFToincreasetheamountofpermanentelongationyoumaintainthisstretchwhiletendonsandsheathscooldownThisfitsthedescriptionofarelaxedstretchdoneafterthemainpartofyourworkoutduringthecool-downwiththisqualifierthestretchmustbeattherangeofmotionatwhichmusclefibersposelessresistancethanthefibrousconnectivetissue

Resistanceexerciseswithmovementsofmaximalamplitudedevelopingbothstrengthandflexibilityareaneffectivemeansofincreasinglengthandextensibilityoftendonsandconnectivetissuesheathsofmuscles(Platonov1997)

Thejointcapsuleisaconnectivetissuesleevethatcompletelysurroundseach

movablejointImmobilizationforafewweekscauseschemicalchangesinthecollagenfibersofthejointcapsulethatwillrestrictyourflexibility

TheligamentsholdingyourjointstogetheraremadeprimarilyofcollagenfibersTheyhavemoreelasticfibersmadeoftheproteinelastinthandotendonsStretchingligamentsleadstoloose-jointednessandcanbeeffectivelyappliedonlywithchildrenInadultsanage-relatedincreaseintherigidityofcollagenfibersmakesanystretchesaimedatelongatingligamentshazardousWhenchildrenstretchballisticallyorstaticallytheirmusclesdonotcontractasstronglyasanadultsandtheirsofterligamentscanbestretched(Raczek1991)IfaligamentisstretchedmorethansixpercentofitsnormallengthittearsThereisnoneedtostretchligamentstoperformeventhemostspectaculargymnasticorkaratetechniquesThenormalrangeofmotionissufficientStretchingligamentsdestabilizesjointsandthusmaycauseosteoarthritis(Beightonetal1983)

Onecanhavetightligamentsandgoodmuscleflexibilityorlooseligamentsandpoormuscleflexibility(KrivickasandFeinberg1996)

BoneisadynamiclivingtissuemadeofcollagenfibersassociatedwithcrystalsofcalciumandphosphorusExercisescanchangethedensityandshapeofbonesTheformsofjointsurfacescoveredbyaglasslikesmoothandelasticcartilagealsochangeinthelong-termprocessofexerciseegdynamicstretchingorliftingweightsDependingontheamountofstress(exerciseforexample)bonesandjointscanadapttoitorbedestroyedbyit

TestsofflexibilitypotentialHerearesimpletestsyoucandotoseeifthestructureofyourjointsandthelengthofligamentswillnotkeepyoufromdoingsplits

FrontsplitIftheanglebetweenthefrontandrearlegislessthan180degreeswiththefrontlegstraightflexthekneeofyourfrontlegandseewhathappens

Frontsplitwithfrontlegstraight

DeeplungeThekneeofthefrontlegisflexedandtheanglebetweenthighsis180degrees

IfyoustartedtostretchpasttheagewhenelongatingligamentswasfeasibleyouprobablyhavedifficultytouchingthegroundwiththefrontthighoftherearleginthissplitWhatkeepsyoufromdoingthisisusuallynotamusclebutaligament(ligiliofemorale)runninginfrontofyourhipjointItistightenedbyanextensionofthehip(posteriortiltingofthepelvisormovingthethightothebackwhilekeepingthepelvisstraight)Flexingthehip(tiltingthepelvisforwardormovingthethightothefront)relaxesthisligamentToachieveaniceflatfrontsplityouneedtostretchthehamstringofthefrontlegandthemusclesofthelowerbacksoyoucantiltthepelvisforwardwhilekeepingthetrunkupright

Tomakesurethatthemuscles(hipflexors)pullingyourthighforwardarenotexceptionallyshortdothistestLieonatableonyourbackwithyourlowerlegshangingovertheedgePullonelegwithitskneeflexedtowardyourchestKeepyourbackflatonthetableIftheotherlegleftlyingonthetableisliftedbythismovementbeforetheanglebetweenyourthighsreaches120degreesyouriliopsoas(hipflexor)needssomestretching

youriliopsoas(hipflexor)needssomestretching

Iliopsoaslengthtest

SidesplitApersonunabletodoacompletesplitcanbringoneofthethighsintothepositionitwouldhaveinrelationtothehipinthesplitoratleastgetitmuchclosertothispositionthanwhenspreadingbothlegsatthesametimeNomusclesrunfromonelegtoanotherIfyoucandoonehalfofthesplitonlythereflexivecontractionofthemuscles(andnottheligamentsorthemusclesconnectivetissuesheaths)preventsyoufromdoingacompletesplitwithequaleasePeoplewiththickthighbonesandlargeandbroadpelvisesmaynothaveenoughrangeofmotioninthehipjointtopositiontheirlegasshowninthefollowingtestandsocannotdoacompletesidesplit(Kapandji1987)

IfyouthinkthatthestructureofyourhipswillnotletyoudosidesplitstrythistestThelegrestingonthechairisinthepositionitwouldhaveinasplit

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveas

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveastheprecedingtestbutitisinformativenonetheless

OutsiderotationofthethighinfirstballetpositionNearly90degreesofturnoutofthefootareachievedby50to70degreesofexternalrotationatthehipplusabout20degreesofexternalrotationatthekneeandankle(Reid1988RyanandStephens1988)Notetherelationoftheangle(lessthan90degreesfromthecenterline)inthispositiontotheangle(lessthan180degrees)betweenthethighsinasidesplit

Theamountofoutsiderotationofthefemurinthehipdecidesthequalityofyoursidesplit(Kushneretal1990)Thisrotationislimitedbythelengthoftheligamentsofyourhipjointsbythemusclesthatrotatethethighinsideandinafewcasesbytheconfigurationofthighbones

Normallyadductorspullthethighinwardandrotateitoutwardbutifthethighisrotatedoutwardasmuchasittakestodoasidesplitorafirstballetpositionadductorsalsohelptorotateitinward(Geselevich1976)whichmeansthatinadditiontobeingstretchedbyabductionadductorsarealsostretchedbyextremeoutsiderotationandcanthuslimitthisrotation

Notethatindoingasidesplityounotonlyspreadyourlegssidewaysbutalsoyoutiltyourpelvisforward(thesamewayaswhenyouleanforwardsoyourtrunkisparalleltothefloorpushingyourbuttockstotherear)androtateyourthighsoutward

InasidesplitwiththefeetpointingupyoutiltyourpelvisalittlebutrotatethethighsmaximallyoutwardInasidesplitwiththefeetpointingforwardyoutilt

yourpelvisstronglyforwardandyourthighsrotateoutwardastheyarespreadapartThealignmentofthehipsandthighsinbothtypesofthesidesplitisthesameYoucannotdothissplitwithoutsomecombinationofrotatingyourthighsoutwardandtiltingyourpelvisforwardSpreadingthelegswithouttheseadditionalmovementstwistsandtightenstheligamentsofthehipandjamsthetopsofthenecksofyourthighbonesagainstthecartilagecollar(labrumacetabulare)attheupperedgeofyourhipsocketItmayalsomdashiftheanglebetweentheneckandtheshaftofthethighboneislessthan125deg(coxavara)mdashjamthegreatertrochantersagainstthehipboneabovethejointsocketStretchingtheligamentsatthefrontandbottomofthehipjoint(iliofemoralandpubofemoralligaments)letstheheadofthethighboneslippartiallydownwardoutofthejointsocketduringabductionThispermitsagreaterangleofabductionbeforetheneckofthethighbonecontactstheupperedgeofthejointsocket(CiszekandSmigielski1997)Thedownsideisalessstablehipjoint

Thisjammingofeithertheneckofthethighintothecartilageorinthecaseofpeoplewithcoxavaraofthegreatertrochantersagainstthehipbonesisthecauseofpainandlimitssidewaysmovementinboththesidesplitandtheraisingsidekick

Theforwardtiltofthepelvis(hipflexion)unwindsallcapsularligamentsofthehipamongthemthepubofemoralligamentwhichresistsabductionandoutwardrotationandtheiliofemoralligamentwhichresistsoutwardrotation(Kapandji1987)Boththetiltandtheoutwardrotationofthethighrepositionthesocketofthehipjointinrelationtotheneckofthethighbonesothebrimofthejointcavityisfacedwiththeflatfrontalsurfaceofthethigh-neck(theneckofthethighboneisflattenedfront-to-back)andthegreatertrochanterfacesthespacebehindthejointsocket(CiszekandSmigielski1997)Seefigures4-6inAppendixA(Asimilarease-of-movementtechniquehappensintheshoulderjointmdashyoucanmoveyourarmalittlefurtherupsidewayswithoutmovingyourshoulderbladeifyourotateyourarmoutwardsothegreatertuberosityofthearmbonedoesnothittheacromionortheligamentthatstretchesbetweentheacromionandcoracoidprocess)

Anotherwayoffindingthecorrectalignmentistousethehorse-ridingstanceastheinitialpositionforyourisometricstretchesleadingtothesidesplitThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjointJustmakesurethatyourstanceiscorrectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchest

yourthighsparalleltotheflooratanywidthtoespointingforwardandchestup

Correctalignmentofthighsandpelvisinsidesplits

TosumitallupyoucannotdothesidesplitwithoutcombiningtheoutwardrotationofyourthighswithaforwardtiltofyourpelvisAndyestherearepeoplewhosehipjointsmaynothaveenoughrangeinthesemotionstopermitdoingasidesplitThosearethepeoplewiththickthighbonesandlargeandbroadpelvises(Kapandji1987)

Intheexamplesofjointmobilitytests(inchapter8ldquoAlltheWhysofStretchingrdquo)relievingthetensionofthemusclesaroundthejointincreasesitsrangeofmotionIfyoucanperformthesetestsofjointstructureandligamentlengththismeansthatonlymusculartensionpreventsyoufromdoingsplitsMusculartensionhastwocomponentsthetensionactivelygeneratedbythecontractileelementsofstimulatedmusclefibersandthepassivetensionpresenteveninaninactivedenervatedmuscleduemainlytotheconnectivetissuesassociatedwiththemuscleandtoamuchlesserdegreethemicrostructureofmyofibrils(restingtension)Someauthors(MJAlterHAdeVriesSASoumllveborn)declaretheconnectivetissuetensiontobethemainfactorrestrictingflexibilityTheyadvocateslowstaticstretchingeveninawarm-upasifmuscleswerepiecesoffabrictobeelongatedtoadesiredsizeInthemusclestretchedtowellover100ofitsrestinglengthhowevertherestingtensionisasmallfractionofthetensionduetoactivecontractionEventuallyatapproximately120ofamusclesrestinglengththetwocomponentsofmuscle

tensioncontributeaboutequallytototaltension(SchotteliusandSenay1956)(Rememberthat130ofrestinglengthisusuallythemaximumstretchofamuscleinthebody)Atgreaterlengthstheresting(passive)tensionincreaseswhiletheactivetensiongeneratedbycontractingmusclefibersdecreases

RecentresearchgivesconflictinganswersastowhatlimitsflexibilityorrangeofmotionmdashneuralfactorsorthemechanicalpropertiesofamusclewithitsconnectivetissueInthecaseofsinglestretchesofthehamstringsMagnussonetal(1998)concludethateitheraslowdynamicpassivestretchorastaticpassivestretchincreasesrangeofmotionldquobyincreasingstretchtolerance[aneuralfactor]whiletheviscoelasticcharacteristics[mechanicalproperties]ofthemuscleremainunalteredrdquoHalbertsmaetal(1996)showedasimilarresultafterone10-minutesessionofstaticpassivestretchesInanotherstudyMagnussonetal(1996a)showedthatProprioceptiveNeuromuscularFacilitation(PNF)stretchingofhamstringsincreasedrangeofmotionmorethanpassivestaticstretchingandconcludedthatPNFstretchingalteredstretchperception(againaneuralfactor)ThisdiffersfromtheconclusionofMcHughetal(1998)thatflexibilityisdeterminedbymechanicalpropertiesofmusclesratherthanbyneuralfactorsbecauseinthecaseofslowstaticstretchesofthehamstringwithmusclesofthethighcompletelyrelaxedldquoseventy-ninepercentofvariabilityinmaximumrangeofmotioncouldbeexplainedbythepassivemechanicalresponsetostretchrdquo

Long-termstudiesaresimilarlyambiguousMagnussonetal(1996b)concludethatthreeweeksofslowstaticstretchingofhamstringmusclesincreasedrangeofmotionasldquoaconsequenceofincreasedstretchtolerance[aneuralfactor]ratherthanachangeinmechanicalorviscoelasticpropertiesofthemusclerdquobecausethepassiveresistancetostretchdidnotchangeAlsosimilarwastheconclusionofHalbertsmaandGoeken(1994)afterfourweeksofpassivestaticstretchingofhamstringsIncontrastKuboetal(2002b)concludedthatthreeweeksofstaticpassivestretchingofthecalfmusclesloweredpassiveresistancetostretchbyaffectingtheconnectivetissueinthemuscleThreeweeksofstretchingthecalvesusingthecontract-relaxmethodalsoresultedinloweringthepassiveresistancetostretchinanexperimentbyToftetal(1989)Wilsonetal(1992)showedthateightweeksofstretchingchestmusclesincreasedflexibilityandreducedstiffnessofmusculo-tendinousunitmdashprobablybyreducingstiffnessofthetendons

Noneofthesestudiesshowswithabsolutecertaintythatflexibilityisdecisivelydeterminedeitherbytheneuralfactorsorbythemechanicalpropertiesofthe

determinedeitherbytheneuralfactorsorbythemechanicalpropertiesofthemuscleespeciallyofitsconnectivetissue

TherearecertainlyargumentsfortheconsiderableroleofthenervoussystemindeterminingflexibilityForinstancethreedifferenttypesofstretchesincreasethestaticrangeofmotioninvaryingdegreesbothinasinglestretchaswellasinseveralsessionsofstretching(Holtetal1970Tanigawa1972)Soacontract-relaxstretchincreasesrangeofmotionmorethanastaticpassivestretchandacontract-relax-antagonist-contractstretchincreasesrangeofmotionmorethanacontract-relaxstretch(EtnyreandAbraham1986a)ThesestretchesdifferintheutilizationandsequenceofmuscletensionsmdashactionsthataffectthenervousregulationofstretchedmusclesFurtherTanigawa(1972)showedthatwhilethesubjectswhousedcontract-relaxstretchingforthreeweekstwiceperweekgainedmorerangeofmotionthanthosedoingpassivestretchestheyalsolostmorerangeduringoneweekofnotstretchingIfconnectivetissuewerethechiefdeterminantofflexibilitythesedifferentgainsandlosseswiththetwotypesofstaticstretcheswouldntmakesense

Forpracticalpurposesaslongasyoufeelyourmusclescontractinresponsetoastretchitmeansthatrelaxingthemusclescanimproveyourstretchandthatyoushouldconcernyourselfmorewithnervousregulationofyourmusclestensionandlesswithyourmusclesconnectivetissue

Thenervoussystemregulatestensionandthusthelengthofyourmusclesbyinfluencingthecontractileelement(Theillustrationbelowsumsupwhatfollows)

Structuresandnervepathwaysinvolvedincontrolofamuscleatthelevelofitscorrespondingsegmentofspinalcord

SeveralnervecellsreceivesignalsfromandsendsignalstoeachmuscleNervecellsreceivingthesignalsarecalledsensoryneuronsDirectlyorthroughotherneuronstheycontactnervecellsthatsendsignalstothemusclesThecellswhosenervefibersconductsignalstothemusclesarecalledmotoneuronsTheircellbodiesarelocatedinthespinalcordorinthebrainstemOtherneuronscontactandinfluencemotoneuronsSomecanstimulatethemotoneuronswhichcausesacontractionofthemusclefibersinnervatedbythemSomecaninhibit(block)motoneuronscausingarelaxationofmusclefibersInmovementswhenthemotoneuronsofonesetofmusclesarestimulatedmotoneuronsofthemusclesopposingthemareinhibitedThisiscalledreciprocalinhibitionItallowsyoutomove

NeuronscausingcontractionofmusclesarecalledmotoneuronsAlphaDoingdynamicstretchesasawarm-upforadynamicactionrequiresstimulatingmotoneuronsofthemovingcontractingmusclesinawaythatissimilartothestimulationtheywillreceiveduringtheactionDuringstaticstretchesthosemotoneuronsarenotstimulatedinsuchaway

MusclespindlesareembeddedwithinamuscleatthemidpointsofsomemusclefibersTheyconsistofspecialkindsofmusclefibers(intrafusalmusclefibers)thatcancontractonlyattheirendsAttheircenterarethestretchreceptorsTherearetwokindsofstretchreceptorsonerespondingonlytothemagnitudeofthestretchandanotherthatrespondstoboththemagnitudeandthespeedofstretching(Bishop1982)StretchreceptorsinastretchedmusclesendsignalsthatreachamotoneuronAlphaandcauseittosendimpulsestothemuscleForexamplewhenamuscleisstretchedbytappingitstendonasintestingtheknee-jerkreflexreceptorsinthespindlessendimpulsesthatreachmotoneuronsAlphastimulatingthecontractionofthismuscleanditssynergistsorcooperatingmusclesThesameimpulsesentbystretchreceptorsinhibitsmusclesantagonistictoitandsoyourlegkicksThisknee-jerkreflexisanexampleofamyotaticorstretchreflexAquickstretchcausesacontractionpreventingfurtherstretchingThiscontractionlowersthestimulationofthespindles

Duringanisometriccontractionthefrequencyofsignalsfromthemusclespindleisdecreased(Bishop1982Orlikowska1991VanderShermanandLuciano2001)ThismaybetheneuralmechanismbehindyournotfeelingstretchingwhenyouaretensingamusclestretchedbelowthepainthresholdsuchasduringthetensingphaseofanisometricstretchThiseffecttogetherwithwhathappenstoamuscleasitisstretchedandtensedmayalsoexplainwhyitiseasiertoincreaserangeofmotionafteranisometrictensionthanwithoutitAsastretchedmuscleistensedthesarcomeresinthemiddleofmusclefibersshortenandstretchthesarcomeresatthefibersendstogetherwiththefibrousconnectivetissueinserieswiththempickinguptheslackRelaxingaftersuchtensionreleasestheslackandthiscouldbewhyyoucanextendtherangeofmotionfurtherbeforefeelinganewstretchlimit

TheGolgiorgansarelocatedinthetendonatitsjunctionwiththemuscleanddetectchangesintensiongeneratedeitherbycontractingamuscleorbystretchingitThemosteffectivestimulusforGolgiorgansisanactivemusclecontraction(Houketal1971)EachGolgiorganisconnectedwithfromfivetotwenty-fivemusclefibersAsthecontractingmusclepullsonthetendonitcausestheGolgiorganstofireimpulsesinrelationtotheforceofcontraction(Bishop1982)TheseimpulsesactivateassociationneuronswhichthensendtheirimpulsestoinhibitthemotoneuronsAlphaofthecontractingmuscleThisstopstheflowofimpulsesfromthemotoneuronsAlphatothemuscle(ThisistheusualexplanationforthemechanismofPNF[ProprioceptiveNeuromuscular

Facilitation]andisometricstretching)TheGolgiorgansmayalsoinfluencemotoneuronsGamma(Bishop1982)

RenshawcellsaresmallnervecellslocatedclosetothemotoneuronsAlphaTheyareconnectedthroughsynapseswithmotoneuronsandareactivatedbytheimpulsesthatthesemotoneuronssendtomusclefibersRenshawcellsthroughtheiraxonssynapsebackbothonthemotoneuronsthatactivatethemandonothersImpulsesfromtheRenshawcellsinhibitmotoneuronsThiscircuitregulatesthefrequencyofimpulsesreceivedbymusclesandkeepsthemfrommakingcontractionsthataretoostrongRenshawcellsareconnectedwithboththesmall(tonic)motoneuronsAlphainnervatingslow-twitchmusclefibersandwiththelarge(phasic)motoneuronsAlphainnervatingfast-twitchmusclefibersRenshawcellsaremorestronglyexcitedbyimpulsesfromphasicmotoneuronsactivatedinvoluntarycontractionsthanbyimpulsesfromtonicmotoneuronsbutwhenexcitedtheyinhibittonicmotoneuronswhicharemostresponsivetothestretchreflexmuchmoresothanarephasicones(Bishop1982)ThisisanotherpossibleexplanationofPNFandisometricstretching

ThereareneuralcircuitsandpathwaysthatmaycauselessenedresistancetostretchmoreformallycalledpostcontractivereflexdepressionPostcontractivereflexdepressionfollowsastrongvoluntarycontractionofthemuscleItpermitsagreaterrangeofmotionincreasethanstretchingwithoutaprecedingcontractionNomatterwhattheexactcauseoflesseningtheresistancetostretchtheresistanceissmallestimmediatelyuponrelaxationfollowingacontractionofthemusclesabouttobestretched(MooreandKukulka[1991]haveshownthatreflexesareweakestwithinthefirstsecondofrelaxationafteracontractionofthemuscleandthenrecovertonearly70oftheirnormalvaluesbythefifthsecondThismaybewhyyourstretchiseasiestwithinthefirstsecondaftertheendofacontraction)Resistancetostretchingcanbereducedevenmorebyimmediatelyfollowingtherelaxationofthestretchedmuscleswithcontractionoftheirantagonists(EtnyreandAbraham1986aEtnyreandAbraham1986bEtnyreandAbraham1988)

MotoneuronsGammaarelocatedinthespinalcordclosetomotoneuronsAlphaTheseneuronsregulatethetensionofintrafusalfibersinmusclespindlessothatifthewholemuscleisshortenedthespindlecanadjustandstillbeabletodetectchangesinmusclelengthTherearetwotypesofmotoneuronsGammastaticanddynamicStaticGammadeterminelengthsensitivityofreceptorsinthemusclespindlewithlittleeffectonvelocitysensitivityDynamicGamma

determinevelocitysensitivitywithlittleeffectonlengthsensitivity(Bishop1982)

ThebrainthroughitspathwaysofnervefibersconductingimpulsesdownwardssimilarlyaffectsmotoneuronsAlphaandGammabuttheGammaaremoresensitiveStaticGammamotoneuronswhichregulatethemusclespindlesdetectionofthemagnitudeofastretcharestimulatedbythecoldcenterandinhibitedbytheheatcenterinyourhypothalamus(Bishop1982)StaticmotoneuronsGammaarethuseasiertoactivatewhenyourbodytemperatureislowandsoyourflexibilityworsensthen(WhencoldisappliedlocallyforexampletoasinglemusclegrouptheeffectmaybeoppositemdashthestretchingmaybecomeeasierThisisbecauselocalcoolingreducesthesensitivityofmusclespindlesbutnotoftheGolgiorgans[MeeusenandLievens1986Strzelczyk1996])

MentalstresspainanxietyandfearthankstothesesamedescendingpathwaysactivatemotoneuronsGammawhichincreasethestretchreflexthusmakingyoulessflexible(Soumllveborn1989)Thisisonemorereasonnottodostaticpassivestretchesduringawarm-upwhenyoumaybeexcitedorevenanxiousaboutthechallengingactivitiesahead(ThewaysofwarminguptodealwithprestartanxietyandprestartapathyaredescribedinthebookScienceofSportsTraining)

DescendingpathwaysmotoneuronsGammaspindlemusclefibersstretchreceptors(inaparticularspindle)sensoryneurons(innervatingaparticularspindle)andamotoneuronAlphaarecollectivelycalledtheGammaloopTheGammaloopactivitymeasuresandinfluencesthelengthandtensionofamuscleThankstothisloopthesameweightcanbesupportedbydifferentlengthsofamuscleorthesamelengthcansupportdifferentweightsTheGammaloopregulatesthesensitivityofmusclespindlesIfbecauseofloweredtonusaninsufficientamountofimpulsescomesfromstretchreceptorstheGammaloopcompensatesmakingthemusclespindlesshorterThismaybewhypeopleexperiencestiffnessuponfirstawakening

Yourkinestheticormuscleandjointsenseisservedbymorethanthealready-describedkindsofreceptors(musclespindlesandGolgiorgans)Therearereceptorsofpainpressurejointpositionandmovementlocatedinthejointcapsulesligamentstendonsmusclesandtheirfasciaeandinskin

ThecombinedinputfromallthereceptorsinfluencesyourreflexivereactionstochangesinyourbodypositionandmusculartensionYouractualreflexesareneverassimpleastheoversimplifieddescriptionofaknee-jerkUsuallythewholebodyrespondstoanystimulusRecallthetest(seethetestsofflexibilitypotentialearlierinthischapter)whereyoucouldseewhetherthebonesandligamentsofyourhipswouldletyoudoasidesplitThereisnomuscleorligamentrunningfromonethightoanotheryetevenifyouhavepassedthetestyoucannotdoacompletesidesplitwithoutsometrainingWhenyouspreadbothlegsatthesametimethereflexivecontractionofthemusclesonbothsidesofthebodygetsinyourwayReflexesserveusefulpurposesinnormalcircumstancesandwhenyourlegsslidesidewaysthetensionoftheadductorsandtheirsynergistsonbothsidesofthebodyisneededtomaintainuprightposture

SomuchforthereflexiveregulationofmusculartensionNowconsiderthebrainsroleincontrolofmusculartensionthrougheitherstimulatingorinhibitingthemotoneurons

SomeofthenervefibersconductingkinestheticinformationgotothecerebellumwherewithoutyourbeingawareofityourtonuscoordinationandbalanceareregulatedOtherfibersgotothecerebralcortextheouterlayerofthebrainwhichcontainshighercentersthatinterpretandcorrelatesensorydataThesefibersprovideyouwithsensorydatayouareconsciousofthedatayoufeelTheneuronslocatedinthecerebralcortexcontactmotoneuronsthroughthedescendingpathways

DescendingpathwaysconsistofnervefibersoriginatinginthecerebralcortexandendinginthespinalcordThesefiberseitherdirectlycontactthemotoneuronsAlphaGammaorassociationneuronsinthespinalcord(thedirectdescending)orfirstsynapsewithneuronsinnervecentersbelowthecortexandinthecerebellumInturnthoseneuronseventuallysynapseonmotoneuronsAlphaGammaoronassociationneurons(themultineuronaldescendingpathways)ThedirectpathwaysgovernprecisevoluntarymovementsThroughconsciousdecisionstomakecertainmovementsortocontractgroupsofmusclesyoucanoverridesomeofyourreflexes

Themultineuronaldescendingpathwaysareresponsibleforthecontrolofrapidmovementsposturalmechanismsthecoordinationofsimultaneousmovementsoflocomotionandthecoordinationoffinevoluntarymovementswithpostural

mechanismsTheconnectionbetweenthecerebellumandtheareasofthebraingoverningemotions(hippocampusamygdalaseptalareas)makesmusculartonusandcoordinationdependentonemotionsandviceversa(Grochmal1986)Mentalstressincreasesamplitudeanddecreasesthefrequencyofmuscletremorpossiblybyincreasingthegainofthestretchreflex(Growdonetal2000)

YogausesthisconnectionYogaexercises(asanas)donotusetensioninastretchedpositionByholdingrelaxedmusclesinapositionjustshortofpainandreflexivecontractionYogis(inalong-termprocess)graduallylowerthesensitivityofthemechanismsregulatingthetensionandlengthofthemusclesYogastretchesseemtobealitmustestorasortofbiofeedbackmonitortellingthepractitionerhowproper(fromaYogapointofview)hisorherstateofmindis

PracticalconclusionsforsportstrainingMusclefibersareverystretchablebutinthemuscletheyareconnectedwiththelessstretchablefibrousconnectivetissueThisfactisusedtoexplainthelossofflexibilitysolelyasaresultoftheshorteningoftheconnectivetissueinandaroundthemusclesSuchshorteningcanbecausedbylackofmovementorbyexercisingregularlywithinlessthanafullrangeofmotion

ButthereismoretoitthanthatDifferentstretchingmethodsbringaboutdifferingresultsdynamicstretchingimprovesdynamicflexibility(dynamicrangeofmotionandresistancetostretchingthroughouttherangeofmotion)staticstretchingimprovesstaticflexibility(staticrangeofmotion)andtoalimitedextentdynamicflexibility(MoscovandLacourse1992)Continuousmovementsdecreaseresistancetostretchingthroughouttherangeofmotionmoreeffectivelythanstaticstretchingwhilestaticstretchingmoreeffectivelyincreasestherangeofmotionanddecreasestheamountofforceneededtoholdastretchortensioninastaticposition(McNairandStanley1996McNairetal2001)Furthermorethestretchingmethodyouchoosemdashballistic(bobbingupanddowninastretchnotadvisable)staticrelaxedorisometricmdashaffectstheamountoftimetoreachthecurrentmaximumineachstretchingsessionandtimetoachievedesiredresults(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)Afterexercisesincreasingrangeofmotionthroughactivemovements(forexampledynamicstretchesorstaticactivestretches)theincreaseofflexibilitylastslongerthanafterpassivestretching(StarzynskiandSozanski1999)ThepossiblechangesinconnectivetissuesresultingfromstretchingbyanyofthesemethodsdonotexplainallthedifferencesThesedifferencesaremostlikelytheresultofthewayagivenkindofexerciseactsuponthenervoussystem

MusclesareusuallylongenoughtoallowforafullrangeofmotionpermittedbythestructuresofjointsItisthenervouscontroloftheirtensionhoweverthathastoberesetforthemusclestoshowtheirfulllengthThisisthemostlikelyexplanationwhytenminutesofdynamicstretchinginthemorningletsyoudisplayyourfullrangeofmotionindynamicmovementslaterinadaywithoutawarm-upRegularlyrepeatingmovementsthatdonotuseafullrangeofmotioninthejoints(egbicyclingcertainexercisesofOlympicweightliftingstandardpush-upsonthefloor)howeversetsthenervouscontroloflengthandtensioninthemusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishes

themusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishestherangeofmotion(Orlikowska1991)ImmediatelyafterafatiguingjogoraslowruninwhichtheathleteslegsmovedatareducedrangeofmotionbothdynamicandstaticflexibilityofthehipsandkneesaretemporarilydiminishedItseemstobetheresultofincreasedsensitivityofstretchreceptorsmdashneuralcompensationfortheeffectsoffatigueonthemusclescontractionsWhilethiscompensatorymechanismissupposedtoworkinallfatigue-inducingandhigh-tensionexercises(Hayes1976)itdoesnotcausesuchadrasticreductionofflexibilityifintheseexerciseslimbsmovethroughtheirfullrangeofmotionSodisplayingyourfullrangeofmotionwhilefatigued(butnotextremelyfatigued)afterdoingheavydeepsquatsiseasierthanafteralongrun

Theotherfactorindiminishingtherangeofmotionrelevanttomanysuccessiveworkoutsisshorteningofmusclefibers(lossofserialsarcomeres)inthemusclesthatworkonlyoverareducedrangeofmotion(Williamsetal1988)EasternEuropeancoacheswillnotlettheirgymnastsridebicyclesasameansofendurancetrainingforexampleeventhoughtheyseemtohavealltheflexibilitytheyneed

StrenuousworkoutsslightlydamagethefibersofconnectivetissueinthemusclesUsuallythesemicro-tearshealinadayortwobutalossofflexibilityissupposedlycausedbythesefibershealingatashorterlengthTopreventthissomephysiologistsrecommendstaticstretchingafterstrengthworkoutsAllthissoundsverygoodbutthesamegymnastswhoarekeptfrombicyclingrunwithmaximalaccelerationstoimprovetheirspecificenduranceSuchrunningisastrenuousintensivestrengtheffortforlegmusclesbutinfastrunninglowerlimbmusclesworkthroughafullrangeofmotioninthehipandkneejointsandbecauseofthatthereisnoadverseeffectonflexibilityIfconnectivetissuewereafactorthenstretchingafteraworkoutwouldbeenoughandthesegymnastscouldridebicycleswiththesameresultThesituationwithstandardpush-upsisverysimilarIfyoudoacoupleofhundredadayonthefloorsothemusclesofyourchestshouldersandarmscontractfromashortenedpositionnoamountofstaticstretchingwillmakeyouabaseballpitcherorajavelinthrower

TherearetwotypesofstretchreceptorsonedetectingthemagnitudeandspeedofstretchingtheotherdetectingmagnitudeonlySensitivityofeachtypeofreceptorisdeterminedbytherespectivetypeofmotoneuronsGamma(throughregulatingtensionofeithertypeofintrafusalfibersinmusclespindles[Bishop1982McArdleKatchandKatch1996])Thismayexplainwhyflexibilitytrainingisspeed-specific

trainingisspeed-specific

Staticstretchesimprovestaticflexibilityanddynamicstretchesimprovedynamicflexibilitywhichiswhyitdoesnotmakesensetousestaticstretchesasawarm-upfordynamicactionThereisconsiderablebutnotcompletetransferfromstatictodynamicflexibility(MoscovandLacourse1992)

Dynamicstretchingbymovementssimilartothetaskmdashforexamplelegraisesbeforekickinglungesbeforefencingarmswingsbeforeplayingtennismdashdonewithgraduallyincreasingrangeandspeedofmotionfacilitateneuralpathwaysthatwillbeusedinthetask(Facilitationmeansincreasedexcitabilityofneuronsbymeansofrepetitiveuseortheaccumulationofimpulsesarrivingfromotherneurons)Thesemovementsofgraduallyincreasingrangeandspeedofmotionrequiremuscularcontractionsincreasinglysimilartothoseofthetask(kickfencingattackserve)Thesecontractionscausearteriolesandcapillariesintheworkingmusclestodilateinproportiontotheforceofcontraction(McArdleKatchandKatch1996)Flexibilityimproveswithanincreasedflowofbloodinstretchedmuscles(Wazny1981b)

StaticstretchesdonotfacilitatethesepathwaysdonotpreparethenervoussystemandbloodvesselsinmusclesforthedynamictaskYouevensweatdifferentlywhenwarmingupwithdynamicactionsthanwhendoingstaticstretchesDuringdynamicexercisesyousweatalloverandyoursweatishotDuringstaticstretchingyousweatlittlemainlyonthefaceThistellsyouthatstaticstretchingisapoorwarm-up

Flexibilitytrainingisalsoposition-specificResearchdonebyNicolasBreit(1977)comparingtheeffectsofstretchinginthesupineandtheerectpositionshowsthat

a)subjectswhotrainedinanerectpositiontestedbetterinthispositionthansubjectswhotrainedinasupinebuttestedinanerectposition

b)greatergainswererecordedforbothgroupsinasupinetestpositionthaninanerecttestpositionThesubjectstestedintheerectpositionhadtoovercomeanextraamountoftensioninthemusclestheystretchedbecauseofthereflexesevokedbystandingandbendingover

Youcanusethepostcontractivereflexdepressionorincreasedldquostretchabilityrdquo(lowerresistancetoastretchfollowingastrongcontraction)causedbyanyoftheexplainedmechanismsbycontractingamusclebeforerelaxingand

theexplainedmechanismsbycontractingamusclebeforerelaxingandstretchingitThisincreasestheamountofpossiblestretchThecontractioncanbeshortmdash3secondsmaybeenough(NelsonandCornelius1991)Thestretchhastobedonewithinfivesecondsofrelaxationaftercontractionandpreferablyinthefirstsecond

Afterreachingamaximalstretch(maximalforyouatagivenstageofyourtraining)tensingthemuscletoholdthispositionlongerthanthefewsecondstypicallyusedtocausethepostcontractiverelaxationfurtherincreasesyourstaticstrengthinthismaximalrangeofmotionorstretchAstrengthincreaseinextremerangesofmotion(causedbysystematicisometricstretchingorresistanceexercisesinafullrangeofmotion)seemstobearesultatleasttoadegreeofthelongitudinalgrowthofmusclefibersLong-termexerciseinwhichhumanmusclestenseastheyarestretchedcauseschangesinthemusclefibersthatindicatetheirlengtheningthroughaddingnewsarcomeres(Frideacuten1984)Handeletal(1997)conductedastudyinwhichathletesdidcontract-relaxstretches(stretcheswithisometriccontractions)foreightweeksandshowedchangesinstrengthdisplayedthroughouttherangeofmotionthatindicatedlongitudinalgrowthofmusclefibersbytheadditionofsarcomeresTheoppositehappenswhenexercisesaredoneexclusivelyatareducedrangeofmotionmdashthereislossofsarcomeresandmusclesshorten(Williamsetal1988)

Strongmusclestenselessthanweakonestosupportthesameload(MoritanianddeVries1979Ploutzetal1994)ThestrongmusclescanbemoreelongatedwhilestillcomfortablyovercomingresistanceInthemusclesofstrongpeoplewhoregularlyovercomehighresistancemotorunits(severalmusclefibersandanervecellactivatingthem)synchronizetheiractionevenwhenovercominglowresistance(Hayes1976)ThismaybewhyathleteswhosethighmusclesarestrongenoughtoslideupfromasplittostandinguprightcanslidedownintoasplitwithlessmuscletensionandresistancetothestretchthanweakerpersonsPerhapswhenallmotorunitstensetogetherevenmoderatelythestretchreflexismoredepressedthanifonlysomemotorunitsweretensingveryhardeitherbecauseofstimulatingagreaternumberofGolgiorgansorbecauseofthemechanicaleffectonallthemusclefibersandtheconnectivetissueinserieswiththem

AspeopleagechangesoccurintheirmusclesthatareassociatedwithadecreaseinstrengthandflexibilitymdashlossofmusclemassandincreasedstiffnessoffibrousconnectivetissueDoesthatmeanthattheelderlycannoteffectivelyuseisometricstretchesNoitdoesnotmdashbecausethesechangescanbeoffsetby

strengthtrainingmdasheveninveryoldage(Fiataroneetal1990Evans1999)AslongasyourjointsarenotdeformedandpermitnormalrangeofmotionandthereisnocontraindicationforstrengthtrainingyoucanbenefitfromisometricstretchesWhatrangeofmotionyoucanachieveandhowfastdependsontheinitiallevelofyourflexibilityandstrengthIfyourmusclesarelongenoughforsplits(youcancheckitwithtestsshownearlierinthischapter)youmightbeabletomakethemstrongenoughtosupportyouinasplitmdasheventhoughgainsinabsolutetermsmaycomemoreslowlythaninthecaseofyoungpeople

CoordinationandflexibilitydependonyouremotionstoobecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsTryjugglingbalancingorstretchingwhenyouareupset

TheopeningcautionyoureadisworthrepeatingMentalrigiditymdashtheinabilitytoabandonfixedideasasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)andcoordinationisconsideredamotorexpressionofintellect(Wazny1981a)

RecapThefollowingfactorsarelistedinorderoftheirimportanceinimprovingflexibility

ThegreatestandfastestgainsaremadebyresettingthenervouscontrolofmuscletensionandlengthSpecialstrengthexercisescanstimulatethemusclefiberstogrowlongerandelongatethefibrousconnectivetissueassociatedwiththemuscleStretchingtheligamentsandjointcapsulesandultimatelyreshapingjointsurfacestakesyearsandbringsaboutthesmallestamountofimprovement(Matveyev[Matveev]1981)

9QuestionsandAnswersonStretchingThesearetypicalquestionsfromreadersofthisbookAmongthemmaybejustthetypethatyouwanttoaskStudytheanswersandperhapsyouwillbeabletoapplythemtoyoursituation

DoesThisMethodReallyWorkAndHowPeoplewhodontbelievewhattheyseeaskthevariationsofthequestionldquoIsittrulypossiblerdquobecauseIguesstheywerenotexposedtorationalsportstraining

QuestionIsittrulypossibletoproduceapermanentinstantlyaccessibleflexibilitythatrequiresnowarm-uporanyotherpreparation

AnswerYesOtherwisewhatisthepointofpracticingmartialartstechniquessuchashighkicksiftheyrequireawarm-upIpersonallyknowmanyathleteswhocandisplaymuchgreaterflexibilitywithoutawarm-upthanwhatIshowinthisbookOfcourseIcandoeverythingthatyouseeinthisbookalsowithoutawarm-upIfyourcoachorinstructorcannotteachyouhowtohavesuchflexibilitythenittellsyousomethingabouthisorherknowledgeofhumanphysiologyandofthemethodologyofsportstraining

QuestionHowlongittakestodofullfrontandsidesplitsusingyourbook

AnswerItdependsonyourstrengthandinitialflexibilitySomepeoplereachsplitswithinamonthwhileothersneedseveralmonths

QuestionWhydoesthebodyhaveanaturaltendencytopreventonefromdoingasplitIknowthatIhavetheabilitytodoasplitbecausewhenIdosidelunges(onelegextendedandonelegpulledinsupportingmybody)Icandoaldquohalf-splitrdquoThatisIcanfullyabduct(extendtotheside)onelegtillmypelvishitsthefloormdashbutwithmyotherlegpulledinunderneathmeIcandothiswithbothlegsbutnotatthesametimeWhydoesthenervoussystemhavetobetrainedtoallowforfullyabductingbothlegsatthesametime

AnswerTofindoutmoreaboutthenervoussystemreadaboutthereflexesinneurologytextbooksorreadchapter8ofthisbook

ApartfromyournervoussystemnotbeingusedtospreadingbothlegsatthesametimeyouradductorsmaybeweakWeakadductorstenseharderandstopyourlegssidewisemovementearlierthanstrongadductorswhenslidingyourlegsapartinastraddlestanceThewidertheanglebetweenyourlegsthelessefficientisyouradductorsleverageandthehardertheytensetokeepthelegs

efficientisyouradductorsleverageandthehardertheytensetokeepthelegsfromslidingapart

QuestionIwonderabouttheresultsofyourmethodinpeoplepastthirtyyearsofageIstartedtaekwondoinmylate30sandcurrentlyIam42yearsoldIwouldliketoknowifitispossibleformetodothesplitswithoutinjuringmyself

AnswerAslongasyourmusclesareresponsivetostrengthtraining(youfeeltheyaregettingstronger)theyarealsoresponsivetostretchingWehaveplentyoftestimonialsfrompeoplepasttheir30ssayingandshowingthattheyjustachievedafullsidesplit

QuestionMostofthestretchesyoushowarepracticeddailyatmymartialartsschoolInfactmostofthemweretaughttousinhighschoolAlsoisometricsordynamictensionisnothingnewtothiscountrySowhyshouldyourresultsbebetter

AnswerItisnotexercisesalonethatmakemymethodeffectiveItisthewayofarrangingtheminthepropersequenceduringaworkoutduringadayandduringaweeklycycleofworkoutsDoingthesameexercisesinthewrongorderreducestheireffectivenessIexplainhowvariouscoordinationspeedstrengthenduranceandflexibilityexercisesinfluenceeachotherSomeexercisesshouldfolloweachotherandsomeshouldnot

QuestionIpracticekarateandmyteachercanliftalegandholditsteadyabovehisshoulderWillyourstaticactivestretchesletmeachievethistypeofstrengthsoIcankickhigherandwithmorepower

AnswerYesandnoStaticactiveflexibilityexerciseswillhelptodevelopyourabilitytoliftandholdthelegbutnottomakeyourkicksmorepowerfulSpecificstrengthforakickeristhestrengththatletsyoupackawallopinakicknottoholdalegupSpecificstrengthforkickingisdevelopedbykickingaheavybagkickingintolayersofspongekickingwithbungeecordsattachedtolegsandotherdynamicexercisessimilartokickingStrengthjustlikeflexibilityisspecifictothespeedofmovementitsangleandrangeofmotion(McArdleKatchandKatch1996)

QuestionDoyouhaveascheduleofwhatwhenandinwhichorderstretchesaredonetoachieveafullsplitIhaveStretchingScientificallybutIthinka

specificroutinewouldbebetter

AnswerWhilethebookdoesnotgivespecific(specificforwhomandwhen)routinesitexplainstheprinciplesofselectingandsequencingexercisessoreaderswhostudiedchapters2and7knowwhentodowhattypeofstretchesdependingontheirneedsandlimitations

QuestionHowdoyougetonthosechairs

AnswerOnewayistostandonthemwhentheyareclosetoeachotherandthenspreadyourlegswiththechairsAnotherwayistoplacethechairssotheyareasfarapartasyourfeetinasplitandthendoahandstandbetweenthemloweryourlegsontothechairsandpushoffthefloorwithyourhandstoassumethefinalpositionWhentryingtolearnthisskillyoushouldstartbyusingtwobooksorsmallblocksofwood

QuestionHowoftenshouldsuspendedsplitsbetriedandhowdoyoumaintainyourstrengthandflexibilityonceyouhaveachievedasuspendedsplit

AnswerEverytimeyoucanliftyourselfoffthefloorwhilesittinginasplityouareprovingthatyouhaveenoughstrengthtodoasuspendedsplitIdonotseeanyreasonformostathletesevertotryanactualsuspendedsplitIdidittocatchyourattentionbutasfarasstrengtheninglegsgoestherearemanybetterandsaferexercises

QuestionIhavepurchased[StretchingScientifically]andyourvideoSecretsofStretchingWhilemysidesplitshaveimprovedmyfrontsplitsarestilllackingInmystyleofChinesemartialartswemustbeabletodropintofrontandsidesplitsIcanslowlylowerintoafullsidesplitbutifItrytodropintooneIcanonlycomewithinonefootofthefloorAsformyfrontsplitsIamstuckatlessthansixinchesfromthefloorWhatcanIdotoremedythis

AnswerOneofthewaysoftrainingfortheabilitytodropintosplitsisdevelopingsuchstrengthastobeabletoslideupfromasplittoastandingpositionYoualreadyknowtheexercisesyouneedforthispurposeandthemethodofusingthembecausetheyareshownonthevideoSecretsofStretching

QuestionArethesidesplitandthefrontsplitindependentordependentImeanthatifIcantdoasidesplitIcantdoafrontsplitandviceversaCanIdoanisometricstretchforasidesplitonlywithoutdevelopingmyfrontsplit

ability

AnswerFlexibilityisjoint-andmuscle-specificOnecanbeabletodoaflatsidesplitwithoutbeingabletodoaflatfrontsplitandviceversaIfyourhipjointshavenormalmobilitythenyoucanachievesittingflatinbothsplitsbutonlyifyouworkonbothofthemIsometricstretchingforoneofthesplitswillhelpsomewhatwiththeotherThereissometransferofthetrainingeffectbetweenthetwosplitsbecausesomemusclesarestretchedbybothofthemmdashbutnottothesamedegree

BodyAlignmentforHipStretchesQuestionWhatisthedifferencebetweensuspendedsidesplitswithtoespointingforwardandwithtoespointingupward

AnswerThesplitwithtoespointingforwardstressesmainlythethighadductorsandrequireslessoutsiderotationofthehipjointthanthesplitwithtoespointingupwardThesuspendedsplitwithtoespointingupwardstressesyourhamstringsinadditiontothighadductorsandformaintainingbalancerequiresgreateroutwardrotationofthehipjointthanthesplitwithtoespointingforward

QuestionMygoalistodoacompletesidesplitwiththetoespointingupwardCanIdoisometricstretcheswithmyheelsonthefloorandmytoespointingupwardWillthisstrengthenthecorrectmusclesorwillitthrowmyhipsoutofalignmentforsplits

AnswerThesafeisometricstretchforthesidesplitwiththetoespointingupwardisshowninsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

Turningyourtoesupwhileslidingdownintoasidesplitwithoutholdingontosomefirmsupportisaskingforamuscletearorworse(ajointcapsuletearoraligamentsprain)becauseofhavingnocontrolovertheslidinglegsandtheprecariousbalance(SeethesectiononldquoInjuriesandStretchingrdquolaterinthischapterfordescriptionsofoutcomeswithsuchastretch)Themostvulnerablemuscleseemstobetheadductormagnusbecauseinthetoes-uppositionabductioniscombinedwiththeexternalrotationofthethighsotheadductormagnusisstretchedmorethaninthenormalsidesplitwithsolesofthefeetontheground

QuestionIhavereadStretchingScientificallyandfindithelpfulIcannotdothesidesplitshoweverIambeyondthestartingpositionyoushowinyourbookbutnotatasidesplitIamnotclearonthepositionofthefeetWhengoingintoasidesplitshouldthesolesofmyfeetremainplantedonthegroundorshouldIallowtheinnersidesofmyfeettobeonthegroundwhichwouldresultinthesolesofmyfeetnotbeingplantedonthegroundWhenIallowthe

innersidesofmyfeettobeonthegroundmylegstendtobendatthekneescausingpainHowimportantisthepositionofthefeetinthestraddleposition

AnswerThepositionofyourfeetinthestraddlestance(orthehorse-ridingstance)isimportantforreasonsexplainedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoPlantyourfeetasshownonthefirsttwophotosinthatsubchapteraslongasyouareinthehorse-ridingstancemdashhoweverwideWhenyouspreadyourlegssowidethatyouarenolongerineventhewidesthorse-ridingstancethenyourfeetwillturnandyourweightwillbesupportedbytheinsidesofyourlowerlegsandfeetWhenyouaresolowinthesplitthatyourweightissupportedbytheinsidesofyourlowerlegsyourkneesshouldnothurt

QuestionInoneofmyKung-FutrainingsessionsIwastoldbyafellowstudentthatpracticinglegraisesinthemorningwasgoodforflexibilityItrieditoutonlytofindthatIhadpaininmykneesandhipsfromtryingitAfterreadingyourbookIdiscoveredthatmyhipswereinthewrongplaceandIwaskeepingmylegtoostraightNotsurprisinglythepainwentawayandIvestartedtomakeprogressMyproblemnowisthatwhenIminthewidehorse-ridingstanceIgetpaininmykneesCoulditbethatImmakingasimilarmistakeandcausingthepain

AnswerKneepaininthehorse-ridingstancemaybecausedbyawrongpositionofthefeet(notpointingforward)andbydoingtoomuchtoosoon(stancetoodeepstandingtoolong)Inthecorrecthorse-ridingstanceyoucannothaveyourlegsstraight

QuestionWhenIstandinkibadachi(thehorse-ridingstance)andtrytogolowerIgetapaininmylowerbackandtheonlywaytorelievethisistoleanforwardCouldyourecommendanystretchestorelievethepainAlsoIlosethestrengthtopinchthefloorafteracoupleofcyclesoftensingandspreadingmylegs

WhenIdothesidesplitIcantdothesplitwithtoespointingforwardIhavetoleanmywholeupperbodyforwardIfItrytodothesplitwithtoespointingforwardwhilekeepingmybodyuprightIfeelpainintheupperoutsideregionofthethighs

AnswerTheseproblemsareslightlydifferentbuttheansweristhesamefor

bothAtendencyforleaningforwardwhenstandinginastraddlestanceisnormalYouleanforwardbecauseyourpelvispositionsitselfforgreaterrangeofhipabductionbuttheweaknessorinflexibilityofyourlowerback(orboth)keepsyoufromkeepingyourupperbodyuprightasyourpelvistiltsforwardHowstraightyoucankeepyourtrunkdependsonthestrengthofyourbackerectorsandalignmentofyourlegsEvenatthelowestpositioninthesplittheyshouldbealignedlikethehorse-ridingstanceTodevelopflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstancestarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderIfyouwanttomakefasterprogressdodeepsquatswithweightsWhendoingthesesquatsstandwithyourfeetashoulder-widthapartandtrytokeepyourtoespointingforward

Feelingpainintheoutsideofthehipjointresultsfromnottiltingthepelvisduringabduction(sidewaysmovement)ofthethighsNothavingenoughstrengthoftheinnerthighsfortensingthemwhilestandingfirmlyinthestraddlestance(ldquopinchingthefloorrdquo)canberemediedbysquatsandexercisesthatspecificallytargetinnerthighssuchastheadductorflysandadductorpulldownsshownonthevideoSecretsofStretching

QuestionIseemtobeverytightinthehipssowhenIkeepmybackstraightandtiltmypelvicforwardIcantgetasclosetothefloorasIcanwhenIleanforwardontoasmallchairIsthisOK

AnswerItisOKbutitisbettertodeveloptheabilitytostandintheproperhorse-ridingstanceasthestrengthandflexibilityofthethighshipsandspinecomesinhandyinotherexercisesAlsowhenyouleanonachairinyourisometricstretchesyoutaketheloadoffthethighssoyoudonotstrengthenthemasmuchaswhentheycarryyourwholeweight

QuestionInmymartialartsclassesIhavestudentswhohavestartedalittlelateinlife(28-50)ThemajorityoftheadultstudentshavemoderatetoseverehippainordiscomfortduringkickingdrillsandstretchingexercisesPleasenotethatsomeofthesestudentshavebeenwithmefortwoyearsandlongerandtheystillhavepainwithonlyamoderateincreaseinflexibilityIsthereanythingthatwecandowiththemorshowthemsoastoalleviatethispainanddiscomfortShouldtheybetakinganythingmdashforexamplesharkcartilageorsomeotherjointbuildingsupplementAndwilltheyevergetoverthishurdle

AnswerTheyshouldlearntheproperalignmentofthehipsforstaticanddynamicsidestretchesSeethesecondformoflegraisetothesideinchapter3ldquoDynamicStretchingrdquoandstaticstretchesinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

QuestionAlthoughIcomewithinonefootofafullsidesplitmyrangeofmotionindynamicstretches(whenIswingmylegouttotheside)ismuchworseWhyisthis

AnswerMakesurethatyouletyourpelvistiltforward(ormovebuttockstotherear)whenyouraiseyourlegtothesideThisactionpermitsraisingyourleghighermdashjustastiltingyourpelvisforwardhelpsinthesidesplit

ManypeopleexperiencequiteabitofdiscomfortevenpaininattemptingthisdynamicstretchTheycanonlyraiseeachlegtoabout45degrees(andithurtsthemwhentheydothat)

TheirproblemTheytrytokeeptheirlegstraightandtoraiseitstraightsidewayswhileattemptingtokeeptheirwholebodystraighttooThisistypicallythecauseofdifficultiesandhippainamongbeginnersattemptingthislegraise

TodramaticallyincreasetheheightofthelegraisetothesideyouneedtotiltyourpelvisforwardasyouraiseyourlegsidewaysThealignmentofhipthighlowerlegandfootinaraisingsidekickshouldbethesameasshowninasideviewofthehorse-ridingstance(seesubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo)TolearnitsproperformdothisStandwithyourfeettogetherextendyourrightarmtothesidehandatyourhiplevelpalmdownSlightlybendyourrightleginthehipandkneejointsFormyourfootcorrectly(knifefootsokutoinkaratebalnalintaekwondo)forthesidekick(bigtoeuprestoftoesdownedgeoffoothorizontalandtensed)RaisetherightlegsuchthatyoukickyourpalmwiththesideofyourfootStartfromhiplevelandgraduallyincreasetheheightoflegraisesMakesurethatyouleanforwardandyourkneeisslightlybentandthatitraisesaheadofyourfootKickingyourpalmforcesyoutoalignyourtrunkpelvisandthighjustrightforthegreatestrangeofmotioninyourhipjointsNoteespeciallytheamountanddirectionoftheforwardleaninthedrawingsbelow

Legraisetotheside

Anotherpurposeofkickingyourpalmistokeepthisdynamicstretchfromturningintoaballisticuncontrolledstretchandtopreventoverstretching

QuestionIamintomysecondweekofdoingtheearlymorningstretchiethelegswingsTheonlyproblemisthatwhenIswingmylegtotheside(andsometimesthefront)mybackclicksinaboutthecenterofmyspineIdonotclickwhenIbendmykneewhenIbringmylegbackdownWillIgetthesamestretchifIbendmykneewhenbringingmylegdownfromtheswing

AnswerYesIwouldsuggestcheckingthestrengthofyourbackmusclestoseeiftheirweaknessrelativetothepsoascausestheclicking

[TwoweekslaterthesamereaderwroteBythewaymybackisbetterForthesideswingsIdontthinkIwasleaningforwardortwistingmyupperbodyinthedirectionoftheswingenoughDoingthatseemstohavedonethetrick]

QuestionIfindthatanyextendeduseoflateralmovementinthehipssuchasforthesidekickortheroundhousekickcausesadullacheinmyhipsThisiseventruewhenItrytodomorningdynamicstretchesItseemsmyhipsinterferemorethanmymusclesTheyseemtopopalottoowhendoingthemorningdynamicstretchDoIhaveanyhopetoworkthroughthistoachieveflexibilityfortaekwondokickingIstheresomewaytohelpmyhipstrengthandmobility

AnswerMakesurethatyoualignyourthighshipsandtrunkasshowninthepictureabove(Legraisetotheside)andonthevideoPowerHighKickswithNoWarm-UpforsideandroundhousekicksIfyourhipsacheeventhoughyoudothesemovementsasshowninthisbookandonthevideothenseeanorthopedicsurgeon

QuestionWhenItrytoraisemylegtothesidemyfootturnsoutwardIsthisduetothetightnessofthemusclesinthelegandhipHowdoIgetoverthis

AnswerTurningofthefootoutwardduringlegraisestothesidemaybecausedbytightnessofthemusclesthatrotateyourthighoutward(externalrotatorsofthehip)TrytoincreaseyourhipsinternalrotationbystretchingyourexternalhiprotatorsSeethestretchesatendsofsubchaptersldquoStretchesleadingtothesidesplitrdquoinchapter5ldquoIsometricStretchingrdquoandinchapter6ldquoRelaxedStretchingrdquo

QuestionWhatisthedifferencebetweenlegraisesorfrontsplitswiththefrontlegstraightandbentattheknee

AnswerTheanglebetweenthethighsinafrontsplitandinfrontraise(kick)isgreateroritiseasiertoincreaseitwhenthefrontlegisbentatthekneebecauseyourhamstringisrelaxedthenExercisewithyourfrontlegstraighttobetterstretchthehamstring

HamstringsoriginateabovethehipjointandattachbelowthekneejointBendingyourkneerelievesthetensionofthehamstringandthuspermitsagreaterrangeofflexioninthehipjointInafullfrontsplityourpelvisisalwaystiltedtothefrontinrelationtothefrontthighnomatterwhatyoudowithyourkneesTiltingofthepelvisisnecessaryforrelaxingtheiliofemoralligamentofthehipjointoftherearthighYoucanachieveagreateramountofforwardtiltwhenthekneeofthefrontlegisbentbecausethenthehamstringofyourfrontlegismorerelaxed

QuestionIcandoafrontsplitbutwhenIattemptasidesplitIgetacertainamountofinchesoffthegroundandwhenItrytoslidefurtherintoadeeperpositionIcantbecausemyhipswontletmeandthenextworkoutsessiontheoutsideofmyhipsaresoreandtightHowcanIincreasetheflexibilityofmyhipssothatImaycompletethesidesplit

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoandinsubchapterldquoTestsofflexibilitypotentialrdquoofchapter8ldquoAllTheWhysofStretchingrdquoIfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistorestuntilyourhipsarenotsoreanymoreandthenpracticeyourstretchesstartingfromthe3-stepshorse-ridingstance(seephotobelow)Ifyoucannotperformthetestorassumethe3-stepshorse-ridingstancethenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforsidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

3-stepshorse-ridingstance

QuestionIpracticehamstringstretcheslyingonmybackbutIamabitconfusedastowhetheritisagoodideatoflattenthebackortomaintainthecurveinthelowerbackCanyoushedsomelightonthis

AnswerInsuchastretchkeepingyourbackstraightormaintainingnormallumbarlordosisstretchesmainlythehamstringsArchingyourback(theoppositeoflumbarlordosis)willputconsiderablestretchonthebackmuscles

DynamicStretchesandMorningStretchQuestionWhenyoudescribeldquolegraisesrdquoyourefertoaslowcontrolledliftingofthelegnotaquickswingingactioncorrect

AnswerControlledyesbutnotveryslowSeethebeginningofchapter3ldquoDynamicStretchingrdquo

QuestionIam39yearsoldandIamarelativelynewstudentoftaekwondo(4months)IhavebeenusingyourbookStretchingScientificallywithmuchsuccessMyconcerniswithmylegraisestotheside(dynamicstretches)Iamunabletokickmyhandasitseemsthatmylegsaretoolong(ormyarmtooshort)todothisonthesideIcandosowiththefrontstretchesbutwhenItrywiththesideIusuallyonlyreachmycalfatbestIhavetriedholdingsomethinginmyhandthatldquoextendsrdquomyreachbutIdontalwayshavesomethingavailableandthisfeelsawkwardWhenIhavenothingIusuallytrytofixaleveltoattainsuchasamarkonthewalltouseasareferencepointIdontseemtohaveanyproblemsbutitseemsthatmystretchescouldbemovingintoballisticterritorywithoutafixedtargetAdvice

AnswerHavingastopforexamplethehandforyourlegraisesorkicksisimportantonlyathighvelocitiesofmovementWhenyoudoyourlegraisesslowyoudonotneedanystop

WhenyoudotheraisesfastyoucantrybendingthekneeoftheraisinglegmoreandyoucanmakecontactwiththelowerpartoftheshinoruseakickingpaddleinsteadofyourhandifyourlegsareldquotoolongrdquoThehigheryouraiseyourlegsidewaysoveryourheadthecloseryouaretokickingyourhand

QuestionWhenIdothelegraisestotheback(dynamicstretches)IfeelthestretchinthehamstringofmysupportinglegasopposedtothequadofthelegthatisbeingworkedIsthisnormal

AnswerYesTheldquoweakestlinkrdquoisthefirsttorespondinanyexercise

QuestionIfdoingdynamicstretcheseverymorningresetsthenervouscontrolofmuscularlengthcantstaticstretchesbedoneinthemorningtoachievethe

sameeffectexceptforstaticflexibilityratherthandynamicSothenifeverymorningIdidstaticstretchingIwouldntneedawarm-uptoachievefullstaticflexibilitywouldI

AnswerPerhapsbutIdonotknowTheathleteswhousethemethodofstretchingexplainedinthebookStretchingScientificallyforafewmonthscandisplaytheirmaximalstaticflexibilityatanytimeanyway

TofindouttheeffectofdoingastaticstretchinthemorningwouldtakeanexperimentthatisnotlikelytobeeverconductedWhyBecausefromtheviewpointofpractice-orientedcoachesnoteveryquestionisworthyofresearch

YouseedoingdynamicstretchesinthemorninggivesanobservableincreaseinathletesdynamicflexibilitylaterinthedaywhetherornottheathletesdoanyfullROM(rangeofmotion)staticstretchesintheirmorningoreveningworkouts

ButathleteswhodofullROMstaticstretchesinvariablydodynamicstretches(orfastmovementsthroughoutthefullrangeofmotion)tooSofindingoutwhathelpsthemshowlargeROMinstaticstretchesmdashwhetheritisduetodynamicstretchesdoneinthemorningortostaticstretchesdoneinthemorningorjustaneffectofstaticstretchesdoneduringtheirregularworkoutsmdashrequiresconductinganexperimentthatcouldinterferewiththeirtraining

ThosewhoachievefullROMthroughisometricstretchesafterafewmonthsofcontinuingtrainingcandisplaytheirfullrangeofmotion(forexampledoasplit)anytimemdasheventhoughinitiallythisdidrequirewarmingupThisismuchlikeliftingweightsmdashforabeginnerestablishinganewpersonalrecordmayrequirecarefullywarmingupbutwithcontinuoustrainingafterafewmonthsthesameweightmaybeliftedcold

WhatandWhenForeveryrulethereisanexceptionmdashbutyouneedtoknowtheldquowhyrdquooftheruleandtheldquowhyrdquoandldquohowrdquooftheexception

QuestionWhendoIdodynamicstretcheswhenstrengthexercisesandwhenisometricstretches

AnswerDodynamicstretchesatleasttwiceperdayonceinthemorningandonceduringawarm-upforyourworkout

Dostrengthtraining2-3timesperweekendingwithisometricstretches

QuestionWhatsequenceofstretchesdoIfollowsincesomekickshurtmyback(Ihavehadbacksurgery)

AnswerEliminatestretchesthathurtyourback

QuestionDoIdothestretchroutinesaftermycardio[enduranceworkout]oraftermyweights

AnswerAfterbothAfterastrengthworkoutincludeisometricstretchesinyourstretchingroutineAfteranenduranceworkoutdonotdoisometricstretchesbutratherstaticrelaxedstretches

QuestionCanIdoanearlymorningstretchafterhavingmybreakfast

AnswerYesifyoucanperformasufficientnumberoflegraiseswithadequateintensityandheightwithoutthrowingupyourbreakfast

QuestionCanIdoanykindsofstretches(relaxedforexample)aftermymorningworkout

AnswerYesyoucandorelaxedstaticstretchesafterthemorningworkoutItwillnotdoanyharmifyouwillnotdoanyfullpowerormaximalforcemovementsforacoupleofhoursafterward

QuestionIjogorruneverymorningWillrunningorjoggingaftertheearly

morningstretchadverselyaffectmywholedaysflexibility

AnswerFortherunningorjoggingdoneaftertheearlymorningstretchtoadverselyaffectyourflexibilityyouwouldhavetoconsiderablyfatiguethemusclesofyourlegs

QuestionHowlongshouldyourestbetweensetsofdynamicstretches

AnswerWhatforIfyouneedtorestbetweensetsofdynamicstretchesyoushouldseeadoctor

QuestionWhileIdonotdostaticstretchingtowarmupbutratherdynamic(bythebythishasreallyimprovedmywarm-uptimethanks)Iwaswonderingifitisnecessaryaftertheendofaworkout(especiallyifIdidisometricstretching)todorelaxedstaticstretchesOrisitsafetoskipthemArethereanyrealbenefitstoperformingthem

AnswerThebenefitofdoingisometricandrelaxedstaticstretchingisincreasedpassiverangeofmotionandareducedamountofforceneededtoholdastretchmdashthatisthetensioninstretched-outpositionsTherelaxedstretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingtherelaxedstaticstretchesafterisometricstretchesmayaugmentthesebenefits

Ifyouarenotinterestedinincreasingyourstaticflexibilitythendonotdostaticstretches

QuestionHowmanystaticstretchesshouldIdoinmyworkout

AnswerPickoneortwoisometricstretchesmdashforexampleoneforadductorsandoneforhamstringsmdashandoneortworelaxedstretchesforthesamemusclesDoasmanysetsofisometricstretchesasyouneedtoreachyourcurrentmaximumrangeofmotionbutdonotforceyourselfifyourmusclesaretiredandstaleThreetofivesetsperstretchshouldbeenoughThenafterisometricstretchesyoucandorelaxedstretchesforoneortwominuteseach

QuestionIsitsafetodosixorsevensetsofisometricstretchesinoneworkout

AnswerItshouldbesafeaslongasyoudonotfeelpainwhileexercisingIwouldnotbesurprisedthoughifyouweresosoreafterthisworkoutthatyou

wouldhavetorestthestretchedmusclesforafewdaysInisometricstretchesaswithmoststrengthexercisesitisneithersafenornecessarytoexhaustthemuscles

QuestionInyouropinionisitbettertoseparatetheisometricstretchingofthefrontandsidesplits(onalternatedaysforexample)

AnswerIsometricstretchesforbothsplitscanbedoneinoneworkouteitherinthewayshowninchapter7ldquoSampleWorkoutPlansrdquoorasisshownonthevideoSecretsofStretchingwhereafterasetofstretchesleadingtothesidesplitIstandinadeeplungeandtensethelegsYoumayalsoworkononeofthesplitsuntilyoureachyourdesiredROMItalldependsontheindividual

TomaketherightdecisionyouneedtopayattentiontoyourbodyandnotdisregarditswarningsYoualsoneedtobeingoodshapeIsometricstretchesrequirenormalstrengthwhichinthecaseoflegsmeansbeingabletocomfortablydoatleast10squatswithabarbellofaweightequaltoyourbodyweightEvenwithnormalstrengthyouneedtobewellrestedtoattemptisometricstretchesBythewayproperstrengthpreparation(resultingingreaterthantheabovedescribedminimumstrength)beforelearningthetechniquesofkickingpreventskneeproblemsandotherjointproblemstoo

QuestionThemorningsarethebesttimeofthedayformykarateworkoutsCanIdoisometricstretchesattheendofthosemorningkarateworkoutsordoIhavetodoisometricstretchesintheevening

AnswerItdependsonyourobjectiveIfhavinggreatdynamicflexibilitywithoutawarm-upduringthedayisnotyourobjectivethenyoucandoisometricsinthemorningIfyouwanttobeflexibleduringtheremainderofthedayafteryourmorningkarateworkoutyoucanpostponeisometricsaswellasotherstrenuousstrengthexercisesuntillateafternoonoreveningJustmakesurethatyouwarmupwellYoualwayshavetomonitoryourprogressifyourstrengthandflexibilitykeepimprovingwhileyoudoisometricsinthemorningworkoutsthenitisfinetodothemthen

QuestionIknowthatyouhaverecommendedmanytimesnottodostaticstretchesbeforedynamicmartialartpracticesUnfortunatelymostmartialartsschoolsthatIhaveseendostaticstretchesaspartoftheirwarm-upmineincludedFornumerousreasonsIdonotwanttoleavetheschoolsoIhave

adaptedaldquosystemrdquotogetaroundthisproblemandwouldappreciateyourcommentsFirstIarriveatclassearlyandIspendabout5-10minuteswarmingupandthenIdomydynamiclegstretchesIthengoouttoclasswhichusuallystartswithsomerunninginplaceoraroundthedojangpush-upssit-upsandthensomestaticstretchingWhenthispartcomesIsimplygetintothepositionsbutIdontreallypushthestretchatallSometimesIwillfeelaveryminorstretchinsomeofthepositionsbutthatisallIsthisaneffectivewaytogetaroundthestretchingissueorarethereproblemsevenwiththisldquolightrdquostretching

AnswerYesitisaneffectivewayofdealingwithanignorantinstructorJuststandinginapositionandpretendingtostretchwilldoyounoharmItisnotwhatthethingiscalledmdashforinstanceastaticstretchmdashbutwhatitdoesthatmattersIfyoustretchnotatallorverylittlethenyouwillnotweakenyourmuscles

Beverycautiouswhenyouactuallystretchstaticallyattheendoftheworkoutoranytimeyouassumealdquostretchingrdquopositionbecausesomemoronshavebeenknowntoapproachastretchingathleteandpushhimorherintoagreaterstretch

QuestionDostaticstretcheshavetobepartofaworkoutorcanIdothembythemselves

AnswerItisbettertodothemattheendoftheworkoutwhenyourmusclesarewellwarmedupThisappliesparticularlytoisometricstretchesYoucandorelaxedstretchesbythemselveswhenyouhavealreadycooleddownfromaworkoutbutdothemslowlysoyoudonothurtunpreparedmusclesSuchstretchingwillbemoredifficultandlesseffectivethanstretchingwhenyouarewarmedup

QuestionSincereadingyourbookandviewingthevideoSecretsofStretchingIhavedecidedtoredomyworkoutroutinesEventhoughIwanttodevelopaworkoutthatwillimprovemykarateskillsandflexibilityIalsowanttomaintainandevenimprovemymusclemassinmyupperbody

HereiswhatIhavecomeupwith

Days1235and6DynamicStretchingAMampampPM

Day1ampamp6TechnicalSpeed(techniquesampampkickingdrillssparring)

Day2ampamp5StrengthIhavelistedtheexercisesintheorderIdothem[Thelistofresistanceexercisesshowsisolationexercisesbeforecomplexmovements(legextensionsandlegcurlsbeforesquatsanddeadlifts)exercisesforstabilizingmusclesbeforetheprimemovers(deadliftsbeforehipadductorsandhipflexorexercisesabdomenexercisesbeforebackextensions)]

Day3Aerobics(jumproperunningsprintsrelaxedstretching)

Day4Off

Whatdoyouthink

AnswerBoththevideoSecretsofStretchingandthebookStretchingScientifically(chapter5ldquoIsometricStretchingrdquo)explainhowtoscheduleworkoutsbutyoumanagedtomissitYourTechnicalorSpeedworkoutmustprecedeyourStrengthorEnduranceworkoutaStrengthworkoutmustprecedeanyEnduranceworkoutwhichisfollowedbyadayofcompleterestoractiverest(easyfunactivity)DonotdoaTechnicalorSpeedworkoutonthedayimmediatelyfollowingeitheranexhaustingStrengthoranexhaustingEnduranceworkoutanddonotdoaStrengthworkoutbeforefullyrecoveringafteranexhaustingEnduranceworkoutbecausesuchsequencesofeffortsleadtoovertraining

InsingleworkoutsdonotworkonendurancebeforeanyotherabilitywiththeexceptionofstaticpassiveflexibilitywhichisdevelopedbyrelaxedstretchesStudyScienceofSportsTrainingforanin-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

RegardingyourstrengthexercisesIsuggestthatinsteadoflegcurlsandextensionsyoudomoresquatsanddeadliftssincetheyarebetterforyourkneesBydoingthedeadliftsbeforeadductorexercisesandabdomencrunchesbeforebackextensionsyoubreaktheruleofneverfatiguingthestabilizersmdashinthisinstanceyourbackwhichstabilizesyourlegsorabdomenmuscleswhichstabilizeyourbackmdashbeforetheprimemovers

QuestionThebesttimeformetodomyisometricstretchesandstrengtheningexercisesislateatnightaround2330ormidnightWillthishaveanyeffectonmyflexibilitygainsordoesitmatter

AnswerLatenightisnotthebesttimeforworkingoutbutiftheexercisedoesnotinterferewithyoursleepingwellthenperhapsitisfineforyou

TheimportanceofgettingenoughofhighqualitysleepformakingprogressisexplainedintheneweditionofScienceofSportsTrainingInthatbookyouwillalsofindinformationonthebesttimesduringthedayfordevelopingdifferentabilitiesandskills

GenerallyitisbettertohaveafewhoursbetweentheendoftheworkoutandgoingtobedtoldquowalkoffrdquothefatiguetensionandexcitementoftheworkoutYoumaywanttotrydoingyourstrengtheningandstretchingexercisesinseveralshortsessionseachdedicatedtoonebodypartduringthedayratherthaninonelongsessionlateatnightForexamplesquatsandisometricstretchesinthefirstsessiondeadliftsandrelaxedstretchesinthesecondsessionordeadliftsaloneinthesecondsessionandrelaxedstretchesinthethirdfinalsession

StretchinginWorkoutsforVariousSportsAthleteswhoaskmewhatstretchestheyshoulddoastoundmeDonttheypracticetheirsportandknowtheirmovesDonttheyfeelwhichoftheirmovementsarerestrictedbytightmusclesAtypicalquestiongoesIhaveyourbookStretchingScientificallyhoweverIwashopingforsomethinggearedsolelyfora___[nameofanysporthere]Doyouhaveanythingonstretchingthatisdesignedfor___MyanswerStretchingScientificallyshowsstretchesformostmusclegroupsandsoanyonecanfindinitstretchestosuitanysportorindividualneedNeverthelessreaderskeepaskingsoherearesomespecifics

QuestionIsitrecommendabletodorelaxed(staticpassive)stretchesduringabodybuildingworkoutegstretchingthepectoralismusclesbetweentwosetsofbenchpresses

AnswerItdependsontheamountofresistanceinyourliftsandonhowstrenuouslyyoustretchThegreatertheresistancethemoredangerousitistodostrenuousstaticstretchesbetweensetsMaximalforceproductionisimpairedforseveralminutesafterstrenuousstaticstretchingYourownliftingexperienceshouldtellyouthatResearchconfirmsittoo(Kokkonenetal1998)

Maximalforceproductioninpurelyconcentric(fromastandstill)benchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemovers(Wilsonetal1994)soflexibilitytrainingcouldaffectitadversely

QuestionIliftweightsandhaveboxingpracticeinadayWhichonemdashliftingorboxingmdashshouldIusedynamicandisometricstretchesbeforeandafter

AnswerDynamicstretchesinwarm-upsforeitherworkoutisometricstretchesafterliftingBoxingpracticeasarule(withveryfewexceptions)shouldprecedeliftingandthereasonswhyareexplainedinthesecondeditionofScienceofSportsTraining

QuestionIwanttoknowifyourmethodswillhelpincreasemyflexibilityinregardtodance(balletandjazz)ForexamplemosttechnicaldancekicksrequireanuprightposturewithaturnedoutstraightlegfromthehipwiththepelvistiltedforwardWouldfollowingyourmethodbeappropriateforthekind

ofbodyalignmentsIneedtoachieveorwouldtheyworkagainstmygoals

AnswerThemethodofstretchingdescribedinStretchingScientificallyaffectsprimarilytheneuralcontrolofmusclesandinthecaseofisometricstretchingalsostrengthensmusclesinextendedpositionsItworksregardlessoftheformofyourmovementsaslongasthemovementsthemselvesarenotinjurious

QuestionIhavebeenusingyourstretchingtechniquesforyears(offandonsince1989)andhavehadgoodresultswiththemWhatIamnowinterestedinisstretchingmethodsspecificallytoenhancethegolfswingietoimprovetheshoulderturnandincreasespeedandstrengththroughouttheswing

AnswerDuringyourgolfswingpracticeyoufeelwhichmusclegroupslimityourmobilityandinwhichpositionsFindinthisbookthestretchesthatgiveyouasimilarfeelingorusingtheprinciplesofstretchingyouknowfromthebookdesignstretchestosuityourneed

QuestionWoulddoingallstretchesforallthebodypartsbetoomuchflexibilitytrainingforkarate

AnswerIthinkitwouldbetoomuchforanysportandforanybodysmuscles

QuestionHowshouldIintroducethismethodintomymartialartsworkout

AnswerDodynamicstretchesatthebeginningofyourworkoutaftertheaerobicpartofthewarm-upThendoyourtechniquesorsparringAttheendoftheworkoutdoyourstrengthorconditioningexercisesthendoisometricstretchesandfollowthemwithrelaxedstretchesIfyoudoyourstrengthexercisesinaseparateworkoutthendodynamicstretchesinthewarm-upandisometricstretchesattheendofthatworkoutDorelaxedstretchesinthecool-downofanyworkouteitherafterisometricstretchesorinsteadofthemIdonotrecommenddoingisometricstretcheseverydayTwotofourtimesperweekdependingonthereactionofyourmusclesisenough

QuestionIdomartialartsandtwotothreetimesaweekaftereachgymworkoutwithweightsIrunforcardiovascularconditioningThisbeingthecasewhenshouldIincorporateisometricandrelaxedstretchesafterliftingandbeforerunningorattheendafterboth(ThisfirstsessionIdidIstretchedaftertherunasmyfinalexerciseanddidnotseemtoexperienceanythinguntoward)Ivealwaysthoughtstretchingistobedoneattheveryendtoreturn

musclestotheiroriginalrelaxedlengthaftertraining

AnswerFirstanendurancerun(evenonly20minuteslong)afterastrengthtrainingworkoutreducesgainsinstrengthThisisbecauseoftheconflictingdemandsthatstrengthworkandaerobicenduranceworkputonthebodyingeneralandonthemusclefibersinparticularThisissueisexplainedinseveralstandardtextsonexercisephysiologyThisconflictismostpronouncedifyouuseveryheavyresistancesuchaswhenattemptingtoincreasemaximalstrengthandlesspronouncedwhenyouareusingmoderateresistanceinahighnumberofrepssuchaswhenworkingonmuscularendurance

UsuallyathletesdotheirstrengthworkoutsondifferentdaysthanaerobicenduranceworkoutswithaperiodofrestbetweentheseworkoutssuchthatfatiguefromonekindofworkdoesnotimpairtheabilitytoperformtheotherThepreferredarrangementiswithaerobicendurancedonerightafterthetechnicalorspeedworkoutandmaximalstrengthworkdoneinaseparateworkoutonadifferentdaymdashbutitalldependsonthecurrentprioritiesandonyourspeedofrecoverywhichdependsonhowmuchyourunandliftDedicatingaseparateworkouttostrengthisusuallydonewhendevelopingmaximalstrengthisthepriorityInthiseventworkontheaerobicenduranceisreducedsofatiguefromitdoesnotinterferewithstrengthworkoutsandthestrengthworkoutisthefirstorsecond(aftertechnique)intheweeklyschedule

Allthisnotwithstandingifyourscheduleworksforyouthensticktoitmdashaslongasyouaresatisfiedwithyourprogress

Secondisometricstretchesarestrengthexercisessotheymaylosesomeeffectiveness(asfarasincreasingstrengthinthestretchedpositions)ifdoneafteranendurancerunIthinkitisbesttodothemattheendofastrengthworkoutafterotherstrengthexercisesIfyouwanttodoisometricstretchestogetherwithyourrunningthenitmaybebettertodothembeforetherunandrelaxedstretchesaftertherun

QuestionWhatstretchesdoyourecommenddoingbeforeandafterrunning

AnswerBeforelong-distancerunningyoucanforgostretchingandthendoallyourstretchesafterrunningFormiddledistancesandsprintsIsuggestthefollowingwarm-upandstretcheslightjoggingplusarmcirclesandarmswingslightjoggingpluskickheelstobuttocksmarchwithheeltotoeraiseslegraises

tothefrontlegraisestothebacklegswingsfronttobackwhilestandingononelegAftertherundoeitherisometricorrelaxedstretchesmdashoneforthecalvesthenoneforthehamstringsandoneforhipflexorsIfyouarenotveryfatiguedafteryourrunyoucanalsododynamicstretchesforlegsbeforetherelaxedstretches

IfsomeofyourmusclesaresotightbeforeanyrunthatyouthinkyouneedtostretchthemjusttorunwellmdashthenIthinkyoushouldseeadoctorandnotberunning

QuestionAreyouawareofanylong-termadverseeffectsofrunningorstrengthtrainingonflexibility

AnswerNorunningorstrengthtraininghavenoadverseeffectonflexibilityprovidedyoutrainrationallydoexercisesinthecorrectsequenceandprovideadequateresttoyourbody

QuestionIskateWhatstretcheswouldyousuggestforin-lineskating

AnswerBeforeputtingtheskatesondolegraisestothefrontbackandsidesWiththeskatesongetaholdonsomesupport(abenchorrail)anddosquatsanddeeplungestostretchthemusclesthatlimityourrangeofmotionGraduallyincreaserangeofmotionbyeitherextendinglegsfurtherbackorloweringhipsmoreAfterskatingdoeitherisometricorrelaxedstretchesmdashoneforthehipflexorsthatalsostretchestheshins(seeFrontofthethighstretchesinchapter5andinchapter6)thenoneforyourhamstringsandfinallyoneforyourinnerthighmuscles

QuestionHowshouldskierswarm-upandstretch

AnswerStretchesforcross-countryskiersFirstwarm-upwithwalkingandthenrunningwithsomeside-to-sideagilitymovementstowarmupanklesandkneesThendodynamicstretchessuchaslegraisesbeforeputtingtheskisonAfterputtingtheskisondoturnsandtwistsinonespotandthengetintoadeeplungepositionandswitchlegsslidingthembackandforthDonotgettireddoingthisbeforetherunAftertherunyoucandoituntilyourlegsaretired

StretchesfordownhillskiersFirstwarm-upwithwalkingandthenrunningwithsomeagilitymovements(sidetosidehopsorjumps)ThendodynamicstretchessuchaslegraisesbeforeputtingthebootsonthenwithbootsandskisondoturnsandtwistsinonespotAfterskiingwhilestillontheskisgodownona

turnsandtwistsinonespotAfterskiingwhilestillontheskisgodownonaverygentleslopespreadinglegswideandthenbringingthemtogetherseveraltimeswhichissimilartoisometricstretches

QuestionWhatwouldbeproperwarm-upandstretchesforswimmers

AnswerWarm-upandstretchesforswimmersarmcirclesandswingsfirstoutofwatertheninthewater(soapartofthemovementisdoneagainstresistance)AfterswimmingtakeatoweloraropeorastickanddoisometricorrelaxedstretchesforthearmsThendoisometricorrelaxedstretchesmdashoneforhipflexorsandquadsthenoneforhamstringsoroneforbothlowerbackandhamstringsandoneabdomenandhipflexorsstretch

QuestionWoulddoingweightliftingandallkindsofstretchesinaworkoutbetoomuchforonesmuscles

AnswerThisdependsonthepersonandtheselectionofexercises(includingstretches)Ifyoudonotfeelsoreaftersuchworkoutsthentheyareprobablyokay

FlexibilityandOtherAthleticAbilitiesQuestionSometimeswhenItrytodoisometricstretchingtomymaximumreachmylegstartstoshakeDoyouhaveanyideawhythatmighthappen

AnswerPerhapstheshakingiscausedbyimpairedinter-andintramuscularcoordinationduetofatigueIfsothenitmightberemediedbyimprovedmuscularstrengthormuscularendurance

QuestionHowmanytimesperweekshouldonedoisometricstretchesIsitthesameaswithliftingweightsinwhichcaseeachbodypartisexercised2or3timesperweek

AnswerBothisometricsandliftingweightsarestrengthexercisesTheybothshouldbedoneduringthesameworkout(strengthworkout)MoreinformationonthisandonrelatedsubjectsisinthebookScienceofSportsTraining

QuestionIamtheonlypersonatmyclubwholiftsweightssoyourmethodsarereallyconvenientformebutcantheothersexpecttoattainmaximumflexibilitywithoutenteringthegym

AnswerStrengthtrainingisnecessaryformartialartsandithelpswithdevelopingflexibilitybutitdoesnothavetobedonewithironweightsBodyweightexercisesandexerciseswithapartnermdashforexampleduringandattheendofatypicalmartialartsworkoutmdashcanbedoneinsteadofstandardexerciseswithweights

QuestionIwanttoincreasemyverticaljumpandmaximizemyflexibilityMycoachestellmeIhavetostretchmyhamstringscalfmusclesandAchillestendontoreachpeakjumpingabilityIsittrue

AnswerIdonotthinkthatimprovedflexibilityofthelegswillbeofanyhelpinjumpingupifyouhavenormalrangeofmotioninthehipskneesandankles

IfyouwanttoknowhowtocombineexercisesdevelopingstrengthjumpingabilityflexibilityandotherabilitiesinyourworkoutsforoptimumresultsreadExplosivePowerandJumpingAbilityforAllSports

QuestionDoyoubelievethatlargermusclesmakeyoulessflexiblethansmallerones

AnswerIfyoudefineflexibilityasapassiverangeofextension(howfarcanyouextendyourjointspassively)thennomdashlargermusclesdonotmakeyoulessflexibleIfyoudefineflexibilityasapassiverangeofflexion(howmuchcanyouflexyourjointspassively)thenyesmdashlargermusclescanmakeyoulessflexiblethansmallerones

QuestionCanrelaxedstretchingexercisespreventmusclesfrombecomingbulkyorbig

AnswerNo

QuestionHowdomyisometricstretcheschangeonceIamabletoliftmyselfupfromthefloorwhileinasplit

AnswerIfyouwanttofurtherincreasethestrengthofyourhamstringsandadductorsyoucantrytoincreasetheirtensionbyholdingweightsinyourhandsorputaweightedbeltonorpressorpullagainstsomeimmovableobject

QuestionToincreaseresistanceandthusthetensionofmymusclesinasplitIholdalongstickandpressitagainsttheceilingwhiletryingtoliftmyselffromthesplitWhatdoyouthinkaboutsuchawayofincreasingresistance

AnswerYourideaofusingalongstickthattouchestheceilingtoaddresistancehasanadvantageovermymethodofholdingweightsmdashitallowsyoutoapplyresistanceatpreciseanglesandinmomentsthatyouchooseItalsoseemssaferthanholdingweightsbecauseyoucanapplytensiongraduallyandreleaseitfasterthanyoucanthrowdownthedumbbellsThedrawbackcomparingtheuseofthesticktodumbbellsisthatyoudonotknowpreciselyhowmuchresistanceyouapply

QuestionYousaythatinanattempttodevelopexceptionalstrengthandflexibilityoneshouldcombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsIfliftingweightswhatexercisesdoyourecommend

AnswerSquatslungesstep-upsdeadliftsgoodmornings

QuestionIwouldliketoknowhowyoufeelaboutfreeweightsforsomeonewhoplaystennisandisstudyingaikido[ortrainsforanytwoormoresports]DoyourecommendusingfreeweightsasasupplementaryformofexercisefortheseathleticendeavorsordoyoufeelthatdoingallthreeformsofstretchingissufficientIfyoudobelieveinusingfreeweightswhatroutinewouldyourecommendfortheabovesports

AnswerResistanceexercisesarenecessaryinsportstrainingeveniftheparticularsportseemstorequirelittlestrengthasameansofinjurypreventionandofpreparingthebodyforintensivetechnicalworkoutsNostretchescanreplacefreeweightsasameansofgraduatedresistancetrainingIcannotgiveyouanyldquoroutinerdquoforuseoffreeweightsbecausethechoiceofexercisesdependsontoomanyconstantlychangingfactorsforanyroutinetobeusefulandIcannotteachyouthemethodologyofsportstraininginafewsentencesInsteadIrecommendthevideoSecretsofStretchingwhichcoverstheprinciplesofgeneralathleticconditioningstrengthandflexibilitytrainingorthebookScienceofSportsTraining

QuestionYesterdayIdidaworkoutwithalotofkickingandtodaymyhamstringsaresoreIsthisduetomymusclesnotbeingstrongenoughOrnotflexibleenoughWhatshouldIdotostopmyhamstringsfromgettingsoreTheydonotgetsoreafterliftingweightsmdashonlyafterkicking

AnswerMusclesorenessisasignthatthestructuralstrengthofmusclesisnotcomfortablyabovethedemandputonthesemusclesKicklessandliftmoreMakesurethatyoumovethroughthefullrangeofmotionandgraduallyaddmoreweightinsuchexercisesassquatsgoodmorningsandstiff-leggeddeadliftsIncreasethenumberofkicksinyourworkoutsgradually

QuestionWhydoyouadvisedoinglongsetsofexerciseswithlowresistanceasapreparationforlow-repetitionandhigh-resistancestrengthexercisesandisometricstretches

AnswerMyrecommendationsincreasethestructuralstrengthofthemusclessotheyarelesslikelytobeexcessivelydamagedbystrenuousexercises(Excessivemuscledamageannouncesitselfasdelayed-onsetmusclesorenessoramusclestrainevenacompletemusclerupture)Thestructuralstrengthofamuscleisdeterminedbythestrengthandcross-sectionalareaoftheslow-twitchmusclefibersandbythestrengthoftheconnectivetissuewithinthemuscleSlow-

twitchmusclefibershaverelativelygreaterstructuralstrengththanfast-twitchfibersespeciallythefast-twitchfiberswithlowoxidativecapacities(FrideacutenandLieber1992LieberandFrideacuten2000)Ittakesmoreforcetostretchandultimatelytorupturetheslow-twitchfibersthanthefast-twitchfibersThisisbecausetheslow-twitchfibersaresmallerthanthefast-twitchfibersandhaveagreaterratioofcellularscaffoldingtothecontractileelements(whicharebuiltoflongthinproteinsthatareeasytotear)

Endurancetrainingthatisdoingmanyrepetitionspersetagainstlowresistanceincreasesthestructuralstrengthofslow-twitchmusclefibers(GleimandMcHugh1997)Suchtrainingalsoincreasesthestructuralstrengthoftheconnectivetissuewithinthemuscleprobablythroughtheanabolicactionofhormonesthataredeliveredtothemusclewiththeincreasedbloodflow(Tiptonetal1975)Theconnectivetissuedamageisconsideredanotheroneofthecausesofdelayed-onsetmusclesoreness(McArdleKatchandKatch1996)

QuestionDontyoureducetheflexibilityofyourlegswhenyoudokickingendurancetrainingforyourlegs

AnswerNotifyoumaintainyourflexibilitywithanincreasedamountofstretchingmdashasmuchasittakestoreachyournormalrangeofmotioninthecool-downstretchesaftertheworkoutandnextdayinthedynamicstretchesofthemorningstretch

QuestionIknowyourecommenddeepandheavysquatsforlegstrengthItrainathomeanddonthaveaspotternordoIhavetimetogotoagymImakickboxerandwouldliketoimprovemylegstrengthforuseinmysportandIwaswonderingwhatalternativetoveryheavysquatsImightuseseeingashowitsnotfeasibletosquatheavywithoutaspotterArethereotherexercisesIcoulddothatwouldproduceasimilarleveloflegstrength

AnswerSquatsanddeadliftsaretheeasiestliftstoself-spotIfyouneedaspotterforasquatthenyouareliftingtoomuchmdashespeciallyinthatyouareakickboxerandnotapowerlifterApersonwhotrainsprogressinggraduallycanself-spotsquatswiththehelpofarackorinemergencycaneasilydumpthebarweighingmorethanonesbodyweight

QuestionIdonthaveanyweightstodosquatsordeadliftsCanIsubstitutedoingahighnumberofrepetitionsofweight-freesquats(3setsof100

repetitions)

AnswerWeight-freesquatsmaystrengthenyourwholebodybutmainlyyourthighsTheweight-freesquatswillhavelittleeffectonthemusclesofyourlowerbackwhicharebeststrengthenedwithdeadlift-likemovementsagainstconsiderableresistance

QuestionWhenonedoesdynamicstrengthexercisesforthegroinandhamstringsinpreparationforisometricstretchesisitbetter(ornecessary)todotheexercisesusingthefullrangeofmotionForexampleregularhamstringcurlsuseaverylimitedrangeofmotionwhereasstiff-leggeddeadliftsworkthemuscleinastretchedposition

AnswerGenerallyyesdothestrengthexercisesinthefullrangeofmotionYoumayconsiderdoingheavydeadliftsafterallyourisometricstretchesforhipsIsometricstretchesleadingtothesidesplitandthefrontsplitinvolvestrongtensionsofpsoasmusclesthatattachtothefrontofthelumbarspineBackerectorsarefatiguedbydoingstabilizingworkduringheavydeadliftsbackextensionsorldquogoodmorningsrdquoandsomayspasmduringisometricstretchesforthesplits

QuestionIdarenotdonormalsquatswithabarbellbecausemywholehipandinnerthighareastightenupforaroundtendaysdespitestretchinginthemorningbeforeandaftertrainingIfIjustdohacksquatsIcanwakeupinthemorninganddoafullfrontandsidesplitDoinghacksquatsaloneavoidstargetingtheinnerthighmuscles(thisiswhyIamveryflexiblewithouttouchingtheinnerthighs)IfIdonttouchanyweightsIdropintosplitsmosttimesoftheday

AnswerThemostlikelycauseofthisexcessivesorenessandtightnessafterstrengthexercisesisthatyouarenotstartingwithsufficientlylowweightstomatchtheweaknessofyourmusclesandthenyouarenotprogressinggraduallyenoughsoasnottooverworkthemEverytimeyoufeeltightnessyoubecomealarmedandabandontheexercisethatexposedyourweaknessandthenwonderwhyyoustayweakinthatareaFortheshort-timesatisfactionofbeingabletodosplitswithoutwarm-upnowyouforsakeanyfurtherdevelopmentofbothstrengthandflexibility

QuestionIfalackofstrengthintheadductormusclespreventsdoingaside

splitdoesthissuggestthatajuniorhighcheerleaderwhodoessplitseasilyhastypicallystrongeradductorsthanforexampleanOlympicdecathletewhocannot

AnswerThelackofstrengthintheadductorsofthethighpreventsachievingandperformingondemandasidesplitifyouareusingisometricstretches

Yestypicallyalittlegirlwhocanslidedownintoasplitandthencanraiseherselfupfromthatsplitcanhavethighadductorsstronger(inrelationtoherbodyweight)attheanglesandextensionsoccurringinthesplitthanadecathletewhocanteventhoughhisabsolutemuscularstrengthmaybegreaterForexplanationofthedifferencebetweenrelativemuscularstrengthandabsolutemuscularstrengthseeScienceofSportsTraining

QuestionAfewmonthsagoIbegantrainingtodotheOlympiclifts(snatchandcleanandjerk)IamsostiffthatIcantreceivethebarcorrectlyinthecleanThemainproblemseemstobemyinabilitytoflexmyhipsfullywhilekeepingmylowerbackextendedThispreventsmefromkeepingmytorsouprightandthebarfallsforwardoffmyshouldersTwolesserbutstillsignificantproblemsaregettingmyelbowshighenoughandflexingmyanklesfarenoughinthelowsquatsoastoremainbalancedfronttobackwithoutleaningforwardTheneteffectoftheseproblemsisthatIsimplycantdoacorrectcleanCanyousuggestanyexercisesorwarm-upstohelpwiththeseproblems

AnswerYourproblemscanberemediedbydoinglotsofdeepandwidesquatswithoutabarbellandwithabarbellinbothfrontsquatandbacksquatpositionsFordynamicflexibilitydothesesquatsfastwithlightweightsandforstaticflexibilitydothemslowbutwithheavierweights

YoumightbenefitfromreadinguponananalysisoftheliftsSomeofthebetterbooksonthissubjectareavailablefromIronMind(ironmindcom)

QuestionIhadneverdonemuchinthewayofweighttrainingbeforeandlatelastyearIsufferedashoulderinjuryIwastoldthatIwasprobablynotstretchingmyshouldersproperlybeforeandafterweighttraining(Iwashavingmostproblemswiththeinclinebenchpress)

HavingstudiedStadionsvideoonkicking(PowerHighKickswithNowarm-Up)IamuncertainthatthestretchingmethodsIhavebeenshownarethemosteffectiveThesearestaticstretchesresistingagainstawallYourldquolawof

specificityrdquomakesmewonderifthereisabetterwayCanyouenlightenme

AnswerIneverdoanyformofstaticstretchingpriortoweightliftingoranyresistanceexercisesStaticstretchestemporarilyweakenandpredisposetoinjurythestretchedmusclesStaticstretchesaretobedoneafterandnotbeforeresistanceexercisesbutIamnotawareofanydetrimentaleffectofnotstretchingtheshouldersaftertheresistanceexercisesAfteralliftheresistanceexercisesaredonewithinnormalrangeofmotiontheywillnotreduceit

Yourproblemmayhavemoretodowithdoingtoomuchtoosoonimproperformofmovementsorimproperbalanceofexercises

QuestionYoudontlikehangingbackstretchesbecauseofpossibleligamentstretchingbutyourecommendstiff-legdeadliftsSodoyourecommendonlybendingovertoacertainextentwhendeadliftingietheweightloweredonlytokneeormidcalf

AnswerWhendonecorrectlythedeadliftdoesnotstretchlowerbackligamentsnoreventhelowerbackmusclesInformationonhowtodoadeadliftisinarticleldquoAdvancedStrengthExercisesforLowerBackmdashYourBestInsuranceagainstBackPainrdquopostedatwwwstadioncomstrength-training-for-sports-and-martial-arts

QuestionIhavebeendoingtaekwondoforsevenyearsnowandthestretchingdoneinclass(fartooquickandnotinthecorrectsequencethatyourecommend)hasneverreallyimprovedmyflexibilityIfindthatifIskiptraininginanyformforaboutaweekortwoIammoreflexiblebutthengetsorelaterafterresumingmytaekwondoworkoutEvenwhenfollowingyourguideafterataekwondosessionIamtoosoreandstiff(inmyhamstrings)toworkoutdailybyyourmethodWhatisthecauseofmysorenessandlackofprogressinflexibility

AnswerTherearetwopossiblecausesofyourlackofprogressinflexibilitydevelopment

1Thetaekwondoworkoutsarerunbyapossiblygoodfighterbutalousycoach(Yousaidthatexercisesarenotdoneinthecorrectsequence)

2YourmusclesaretooweakfortheseworkoutsSorenessafteraworkoutindicatesit

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyour

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyourflexibilitystrengthandendurancetosuchalevelthatafterafewmonthsyoucansafelyreturntotaekwondo

YourtraininghastobesystematicwithgraduallyincreasingworkloadsFollowtheadvicefromthisbookorthevideoSecretsofStretching

QuestionHowmanytimesaweekshouldIdostrengthexercisesbeforeIperformtheisometricstretches

AnswerThemostaccurateanswerisAsmanytimesasittakestogetstrongenoughfortheisometricstretches

StrengthtrainingisnottreatedindepthinStretchingScientificallybecauseitisaguidetoflexibilitytrainingforathletesmdashpeoplealreadyfamiliarwithstrengthtrainingThisbookisforathleteswhowanttoupdatetheirknowledgeofflexibilitytrainingandmaximizeitseffectivenessForstrengthtraininginformationseeeitherchapter6ldquoStrengthrdquoofthebookScienceofSportsTrainingorthebookExplosivePowerandJumpingAbilityforAllSportsAllyouneedtoknowaboutstrengthtrainingasitrelatestoisometricstretchesisinchapter5ldquoIsometricStretchingrdquoofthisbook

AsimpleruleforthosenewtostrengthtrainingTypicallystrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldeitherexercisemoreoftenorincreasethenumberofrepetitionsortheresistance

QuestionYourecommendusingdynamicstrengthexercisesuntilthemusclesarereadyforisometricstretchesIdotwosetsof30repetitionsforeachmusclegroup(groinhamstrings)threetimeseverytwoweeksIsthisoftenenoughIgetsoreifIdotheexercisesanymorefrequentlythanthatWhichisbetterAhardworkoutonceaweekoralighterworkouttwiceaweek

AnswerSlowbutsteadyisbetter

QuestionWhenIstretchoutforataekwondoclassIfindthatforthenexttwodaysIamsoreandstiffingroinmusclesFromyourbookIreadthatthisisa

signthatthosemusclesaretooweakThisisthecasewherelongsetsofhighrepstothepointofburnareusedcorrect

AnswerPerhapstheyaretooweakorperhapsyoudotoomuchLongsetsofmovementsatfullrangeofmotionwillhelpifthemusclesaretooweakbutnotifyoualreadydotoomuch

QuestionHereismygeneralworkoutweekDynamicstretcheverymorningandeveningIdonoisometricstretchesyetasIfearthatmymusclesandtendonsareunpreparedforthemIamanxioustobegintohelpmygrossinflexibilityproblems

MondayWednesdayFridayWeighttrainingkickingdrills1-2milerunTuesdayThursdayTaekwondoclassSaturdayLightenduranceworkoutSundayOff

AnswerDoingweighttrainingpriortokickingdrillsaswellasweighttrainingforlowerbodyandrunningonthesamedayarestrangepracticesInyourcasebecauseyourunsolittlerunningonthesamedayasliftingweightsmayhavenoadverseeffectonyourstrengthButifyouareseriousaboutyourfightingformwhydoyourunsolittleProperarrangementsofworkoutsareexplainedinthebookScienceofSportsTraining

QuestionIm45andgettingbackintotaekwondoaftera20-yearlayoff(redbeltthen)Imingoodshapebuteven20yearsagomyflexibilitywasntthatgreatMygoalofcourseistodothesidesplitWhatdoyouthinkofmyworkouts

Myworkoutweekmorningwarm-upthen1-2setslegraisesallthreedirectionssomekickingpractice2wallsquats(leanbackagainstwalllowerdownandholdfor60seconds)Thenrelaxedstaticstretchesinthisorderfrontofthethighstretchinnerthighorbutterflystretch(PNFandrelaxonthisone)lowerbackstretchcalfandhamstringstretch(PNFandrelaxstyleonthisalso)ThenItrydoingasidesplitSomelightjoggingandImonmywaytoworkasamailman

DuringbreaksatworkIstretcharmsandshouldersdo2wallsquatsleaningagainstmytruckfor60secondseachthenIdo2setsoflowerbackandhamstringstretchesIalsodo2setsoflegstretcheseachabout40secAfterIgethomeeatandshowerIdoatleastonesetof12dynamiclegraisesallthreedirectionsTwiceaweekIhavetaekwondoclass(usuallyMondayand

directionsTwiceaweekIhavetaekwondoclass(usuallyMondayandThursday)WednesdayIdoTae-BoaerobicsclassFridaySaturdayandSundayarelightworkoutdaysnoclassesbutsameroutineotherwiseIdontworkonSundayandononeotherdayitrotatesOnmylightdaysItryandsqueezeinwhatIneedtoknowfortaekwondobesideskickingformsandself-defense

AnswerIthinkyoudotoomuchYouworkouteverydayoftheweekasifyoudidnotknowthatrestisanintegralandnecessarypartoftrainingAmorningstretchshouldconsistofdynamicstretchesperhapsoneortworelaxedstretchesforsomeparticularlyinflexiblemusclegroupbutnoisometricorPNFstretchesmdashespeciallybeforelongphysicalefforts

YoudotoomanyisometricstretchesfortoomanymusclegroupsmdashfivemusclegroupsjustinthemorningOneisometricstretchperonemusclegroupuptothreemusclegroupsstretchedperworkoutisplentyChangethestretchforamoreeffectiveoneonceitnolongerincreasesrangeofmotionToreachyourgoalofasidesplityouhavetodoexercisesthatarespecificallydesignedforreachingitYoualsohavetoobserveyourreactiontotheseexercisesandadjustyourtrainingaccordingly

QuestionYousaythatbicyclingisbadforflexibilityoflowerlimbsHavingbeenanavidcyclistIbelieveyouAndyousuggestthatrunningisabetteralternativeforcardiovascularconditioningTruecomparedtobikingtherangeofmotionismuchgreaterbutwouldntusingyourfullrangeofmotionwhilerunningintroducealdquobrakingrdquoeffectasyourfrontkneewouldbesignificantlyinfrontofyourcenterofgravityinturncausingharmfulstresstotheknee

AlsowhatothercardiovascularactivitiesdoyouthinkarenotdetrimentaltoflexibilityIcantthinkofanythatusethefullrangeofmotionofallthebodypartsinvolved

AnswerMyanswertoyourfirstquestion(onthebrakingeffect)NoToseewhyviewtheslow-motionrunonthevideoSecretsofStretchingTohavethisproblemapersonwouldhavetobepathologicallydiscoordinated

AnswertoyoursecondquestionTheactivitiesdonothavetousethefullrangeofmotionofinvolvedjointsmdashitisenoughthatthemusclesthatcrossthesejointsareatorclosetotheirrestinglengthSoforexamplejumpingropedoesnotreducetherangeofmotioninhipjointsunlikecyclingwheremostmusclesthatcrossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesof

crossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesofexercisesotherthanrunningandropejumpingthatarenotdetrimentaltoflexibilityareshadowboxingrunningupstairsandcross-countryskiing

RunningonskiswhetheronthesnoworusingaNordicTrackorotherskimachinepermitsfullextensionsinhipandkneejointssoitdoesnothavethesameeffectonflexibilityasbiking

AgeandStretchingQuestionIveseenyouradsonlearningtodosplitsafter50butImabitskepticalAfterallGeorgeDillman[whodemonstratesasidesplitsuspendedbetweentwochairswhichheachievedatage50]hasbeendoingmartialartsforalongtimeIveonlybeenatit1yearandamover50Howwillyoursystemovercomemylackofflexibility

AnswerOurmethodofstretchingdependsonmakingyourmusclesstrongerinstretchedoutpositionsItmeansthatyoucanimproveyourflexibilityaslongasyouasyoucanincreaseyourmuscularstrengthSoifyoucanmakeprogressliftingmoreandmoreweightsorovercomingmoreresistanceinanystrengthexercisesyoucanstretchmoretooToseeifyourbonestructureorligamentsarenotgoingtolimityourabilitytodosplitstryoursimpleTestsofFlexibilityPotentialshowninchapter8ldquoAlltheWhysofStretchingrdquo

QuestionIam15yearsoldandIamanxioustostartisometricsasIknowthatisometricstretchesarethequickestwaytoachievingsplitsIhavebeenveryinflexiblemostofmylifeandIamstartingmartialarts(taekwondo)IwanttoknowfromaphysiologicalstandpointwhyIcantdoisometricsIhaventgrownsignificantlyinquiteawhileDoesthismeanImreadyformoreintensetraining

AnswerMaybeyoucandoisometricsandmaybeyoucannotItdependsonyourskeletonsmaturity(whetheryouhavefinishedgrowingornot)andyourphysicianshouldbeabletotellyouonewayortheotherMygeneralrecommendationisthatyoungpeoplewhosebonesarestillgrowingdonotdoisometricstretchesanditsbasedontheadvicefromworld-renownedauthorities(seeChildrenandSportsTrainingandScienceofSportsTraining)

Itisrecommendedthatfifteen-andsixteen-year-oldsliftweightsnoheavierthan100oftheirbodyweight(TherationaleisgiveninScienceofSportsTraining)Foranormaladolescentlifting100ofhisorherbodyweightincommonliftssuchasthesquatdeadliftorbenchpressrequiresmuchlessthanthemaximalmuscularcontractionbutinisometricstretchesmusclesaretenseduptothemaximalvoluntarycontractionThatwouldexceedthemagnitudeoftensionthatisconsideredsafeforanimmatureskeleton

BecauseyoursportrequireskickingandnotdoinggymnasticsplitsIrecommendthatyouconcentrateondynamicstretchesasthemainmeansofdevelopingflexibilityanddosomerelaxedstaticstretchesattheendofacool-downafteryourworkouts

QuestionWhatshouldIfocusonwiththeyoungstudentsmdashmorestrengtheningorshouldIstillbefocusingonstretching

AnswerThatdependsonhowyoungthestudentsareWithlittlechildrendomainlydynamicstretchesWitholderchildrenyoucanaddstaticrelaxedstretcheswithyoungpeoplepastpubertyyoucandoallkindsofstretchingaslongastheyarestrongenoughInformationonstrengthtrainingforchildrenandyouthisinthebookChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappy

GenderandStretchingQuestionIveseenyouradHowcometherearenopicturesofwomendoingthechair(orany)splits

AnswerBecausenowomantookthetroubleofsendingaphotoofhersidesplitbetweenchairsYoucanbethefirst

ButseriouslymdashitappearsthatinmartialartsthereareevenfewerwomenwhoundertakeserioustrainingthanthesmallnumberofmenwhodoInothersportssuchasgymnasticsthesituationisdifferentandmanywomengymnastsdisplaysuchsplitseasilyThismayhavetodowiththelesserqualityofthemajorityofinstructorsinmartialartsascomparedtoinstructorsofgymnasticsaswellaswiththeathletesselectionprocessWomengymnastswhoarerationallytrainedbywell-educatedcoacheshavenoneedtostudymybookorvideoandsodonotsendtestimonials

QuestionIsittruethatfemalesaregenerallymoreflexiblethanmales

AnswerItistrueonlyifcomparingforexamplehipflexibilityofthesexesinthegeneralpopulationbutitisnottrueforindividualsandnotnecessarilytrueforotherjointsDontyouknowmenwhoaremoreflexible(inallmajorjoints)thanmanywomen

Femalesallovertheworldtendtohaveagreaterrangeofmotioninthehipjointandintheelbow(Alter1996)ButresultsofstudiesofdifferencesinflexibilitydoneindifferentcountriesmayvaryforotherjointsForexampleastudydoneintheUSAbyREKoslow(1987)showsthat17-and21-year-oldwomenhavegreaterrangeofmotionthan17-and21-year-oldmenintheshoulderwhileastudydoneinItalybyFRepiceetal(1982)showstheopposite

FromobservationofgymnastsmdashathleteswhoarebothselectedforflexibilityandworkalotonflexibilitymdashyoucanseethatwomengymnaststendtobemoreflexiblethanmenofthesameskilllevelIthastodowithdifferencesinthebonestructureandperhapswithwomengymnastshavingmorecompliantligamentsandusuallylessmusclemassaroundalljointsthanmengymnasts

QuestionIswomensabilitytokickhighmuchbetterthanmens

AnswerIfyourefertohighmartialartskicksmdashdeliveringhardimpactwhenkickinghighmdashthenbasedonmyobservationsIwouldsaynoIfyoumeandance-likekicksthenwomenshowgreaterrangeofmotionthanmen

SoundsinandaroundJointsQuestions(frommorethanoneperson)

1Ihavebeendoingoneofthestretchingroutinesfromthebookforthepastweekandhavenoticeda10increaseinmyflexibilityHoweverIhavenoticedthatmyhipsclickmorethantheyusedtoItdoesnthurtbutitdoesclickIsthisasignthatthehipjointislooseningupordoyouthinkIamdoingsomethingincorrectinthestretchingmethod

2SometimeswhenIamstretchingIhearapoppingnoiseinmyhipareaAfterthenoiseIseemtobeabletostretchalittlefurtherIwasjustwonderingwhatthepoppingnoiseis

3JustrecentlymyhiphasbeenpoppingalotAttimesIhavetomakeitpopinordertofeelbetterItalsosometimespopsjustbymewalkingAlsomykneedoesthesamethingWhatswrongandshouldIseeadoctor

4IamveryflexibleandfitHoweverforthepastmonthorsoIhavenoticedthatwhenIdostraightlegfrontraisesorwhatwecall`axekickswhilemyfootiscomingbackdownIwillfeelandhearapoppinginmyhipjointsWhatisthisfromandwhatshouldIdoaboutit

AnswerThenatureofnoisesinthejointsisbestdeterminedbyacompetentphysician

Increasedflexibility(rangeofmotion)maycausegreaterfrequencyofjointclickingorpoppingresultingfromanenhancedleverageofthejointsbones

PainlessclickingorcrackinginthejointsthemselvesisharmlessespeciallyiffollowedbythefeelingofreleaseoftensionandbyincreasedmobilityItusuallyhappenswhenajointispulledorbentintoagreaterrangeofmotionthanusual

ThereisanegativepressureinthejointsItkeepsjointsurfacesfittingcloselyJointsurfacesnormallydonottoucheachotherAthinlayerofsynovialfluidbetweenjointcartilagesprotectsthemfromrubbingagainsteachotherandthereisgas(ofacompositionsimilartoair)dissolvedinthisfluid

Thecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidand

ThecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidandformingabubblebetweenjointsurfaceswhenthebonesarepulledapartfarenoughAfterseveralminutesthegasredissolvesintothefluid(Alter1996)Poppingorcrackingofjointsisnotharmfulpersebutmaybeasignofjointtightnesscausedbyoverlyorunevenlytensedmusclesmdashfromanimproperstrengthtrainingoraneurologicaldysfunction

Poppingorsnappingoutsideofthejointcavitymaybecausedbyaligamentoratendoncatchingonandthenslippingoverabonyprominenceorbydegenerativechangesinthejoint

SomenoisesmaybecausedbytightmusclesForexampleclickingorsnappingoutsideofthehipjoint(ontheoutsideofthepelvis)maybecausedbyatightiliotibialbandandmayberelievedbystretchesofthehipabductors(gluteusmediusgluteusminimustensorfasciaelataepiriformis)Clickingorsnappingtotheinsideofthehipjoint(frontofthepelvis)maybecausedbyatightpsoasMusclescanbecometightasaresultoftoomucheffortortoofrequentexerciseandnotenoughrest

AnothercauseofsoundsinajointisosteoarthritisWhenjointsurfacesarediseasedandthecartilageiseatenawaytheligamentsandtendonscrossingthejointgetslackTheirslackletsthemmoveinandoutoftheirgroovesmakingpoppingsounds

Loosebodiesinajointmakingcreakingnoisesparticularlyinthekneeandhipjointscanbearesultofchondromalacia(softeningofthearticularsurfaces)Thistypeofdegenerationisaccompaniedbyinflammationpainandswelling

KneecapsmayldquopoprdquowhentheysnapinandoutofalignmentwiththethighboneaskneesarebentandstraightenedThismaybecausedbyweakquadricepsCheckwithadoctorifthekneeshurtswellorgetsoreafterworkingoutorafterwalkingupordownthestairs

Clickinginthehipwhenextendingthehipjoint(aswhendroppingthelegafteranaxekick)andadductingthethigh(bringingitbackinward)afterabductingit(raisingittothesidewhilestanding)maybecausedbythetendonoftheiliopsoascomingbackoverthehipjointcapsuleItisnotpainfulunlessonehasinflammationofthebursa(bursailiopectinea)thatliesinfrontofthehipjointandbeneaththeiliopsoastendonAlsothetendonofthetensorfascialatamaysnapforwardoverthegreatertrochanterofthefemurasonemakessweeping

semicircularmovementswiththelowerlimbordoessquatswithfeetpointingoutThismayindicateweaknessofthethighabductorsSuchsnappingisseldompainfulbutdegenerationofthegreatertrochantermayresultwhenitisexperiencedoveralongperiodToremedythisproblemstrengthentheabductormusclesofthehipandstretchthetensorfascialatamdashoneoftheabductors(Arnheim1986)

Fallsorblowstotheoutsideofthehipcandamagethesuperficialtrochantericbursa(asackwithfluidthatliesbetweenthegreatertrochanterandtensorfascialataandpreventsthemfromrubbingagainsteachother)MajorbleedinginthebursamayresultinaclotthatwithtimewillchangeintoadhesionsorloosebodiesTheseadhesionsandloosebodiescancauseinflammationofthebursaandmakecreakingnoisesduringhipmovementInflammationofthebursaisverypainfulevenwhenoneisnotmovingSeeanorthopedicsurgeonoraphysicianknowledgeableinappliedkinesiologytomakesurethatallisokay

Snappingsoundsfromthehipmaybecausedbytheiliofemoralligamentmovingovertheheadofthefemurduringeitherhipflexionorabduction

PainorSorenessandStretchingIkeepgettingquestionsshowingthattheldquonopainnogainrdquofallacystillpersists

QuestionIboughtyourbookStretchingScientificallyandIameagertotryyourmethodIdontwanttohurtmymusclesandsodecreasemyflexibilityHoweverIamstillnotquitesurehowtodeterminewhenIamnotoverstretchingespeciallyduringdynamicstretchingandisometricstretchingWhataresomeofthefeelingsorsignstotellwhenIhavestretchedenoughforaparticularsetIfpainisoneofthemdoesthatmeanIshouldstretchtillithurtseverytime

AnswerYouhavestretchedenoughwhenyoureachthemaximalpainlessrangeofmotionpossibleatthegivenstageofyourtrainingInbothdynamicandinstatic(isometricandrelaxed)stretchingyouareoverstretchingifyoufeelpain

QuestionShouldIfeelaslightsorenessthenextdayortwoafterisometricstretching(3repsof30secsplitholdsbothfrontandside)AndsinceIdofeelsorenessafterthisactivitywhatshouldIdotostretchisometricallywithoutfeelingpaininmymuscles

AnswerSlightsorenessonceinawhileistobeexpectedintrainingbutsorenessoccurringaftereveryapplicationofthesameexercisesinyourcaseisometricstretchesisasignthatyouarenotreadyfortheseexercisesSeethebeginningofchapter5ldquoIsometricStretchesrdquoforhowtoprepareforisometricstretches

QuestionCanIdodynamicstretcheswhenIamsore

AnswerIthinkthatyoucandodynamicstretchessuchasrelaxedlegraisesandarmswingsIwoulddoonlyasmanyrepetitionsandsetsasIdfeelrelaxingandnottiring

QuestionOneyearagoIhadaligamentinjuryinmykneewhichtook6monthstohealAlsoImetwithanaccidentduetowhichIhadtostopmytrainingfor6monthsNowthatImtryingtocomebackstretchingisbecomingverypainful

EvenwithaminorstretchIexperiencerippingpainatthebackofthekneeIwasnevergoodatstretchingIexperiencenormalpainwhilestretchingtheleftlegbutIfeelsomethingtearingatthebackoftherightknee

IsthereawayIcanimprovemystretchingevenwithabadkneeIsitpossibletodosplitsevenwithanakneelikemine

AnswerAcarefulreadingofStretchingScientificallywouldtellyouthereisnosuchnonsenseasldquonormalpainwhilestretchingrdquoIfyoustretchthroughpainyoumayachieveyoursplitsbutyouwillregretitlaterWhetheryoucanachievesplitswithabadkneedependsontheexactnatureoftheinjuryoneffectivenessofrehabilitationandontherationalmethodofflexibilitytraining

QuestionWithinthetwomonthsthatIhavebeenfollowingyourprogrammyflexibilityhasimprovedagreatdealInthesidesplitIamlowerthanIhaveeverbeeninallmy[five]yearsof[karate]trainingUponreceivingyourvideotapeIstoppedgoingtokaratebecauseIwantedtoconcentrateonlyonmysplitsIdidnotwanttogothroughthepainofstretchinginclassInotherwordsIdidnotwanttomixthetwodifferentstylesofstretchingNowthatmyflexibilityhasimprovedIstartedtoattendkarateworkoutsagainandmyjointsaresoreWhenIkickIfeelsomepainevenwhenthekickisbelowthebeltIsthisnormalIknowforafactthatmyjointsaremoretightthanmostpeoplesIsitpossibletochangethis

AnswerRegardingyourquestiononthecauseofjointpainorsorenessafterreturningtokaratetrainingIcannotgiveyouadefiniteanswerbecauseIdonotknowenoughaboutyouandyourtrainingSomeofthepossiblecausesmaybe

a)poorkickingtechniquesuchasbadbodyalignmentnotleaningbackinroundhouseandsidekicks(seethevideoPowerHighKickswithNoWarm-Upforthepropertechniqueanddrills)

b)inadequatestrengthpreparation(asshownandexplainedinthevideoSecretsofStretching)

c)notenough(orwrong)dynamicstretchinginthemorningandlaterintheday(ithastobedonetwiceadayonworkoutdaysduringyourwarm-up)

d)doingtoomuchtoosoonor

e)abnormalorinjuredjoints(consultyourdoctor)

e)abnormalorinjuredjoints(consultyourdoctor)

QuestionAlthoughthebookandthevideogointodepthaboutstretchingIfoundthattheydidnotfullyexplainthestretchestobeperformedbythosewhosufferfromldquoweakkneesrdquoWhatstrengthexerciseswillstrengthenthemusclesthatstabilizetheknee

AnswerIfyourkneeshurtwhenyoudoastretchchangeitsoyourkneebearslessornoweightForexampleinhamstringstretchesoradductorstretchesleadingtoafrontorsidesplitplacethelowerendofyourthighonachairoronanysupportIfbendingyourkneesisnotaproblemyoumaydotheexerciseshownbelow

ThestrengthexercisesthatstabilizethekneeareallthosethataffectmusclesthatoriginateaboveandattachbelowthekneejointTheseexercisesaresquatsstep-upsdeadliftsandgoodmorningsIfyoucannotdotheseexercisesbecauseyourkneeswereinjuredthenyoucandoisometrictensionswithyourkneesheldatanglesatwhichyoudonotfeelpain

QuestionMygroingetsverysorewhenIdothesidesplitexercisesIsthereanythingIcandoaboutthat

AnswerStrengthenyourinnerthighmuscles

QuestionWhenItrytogodownintothesidesplitsIhurtverybadinmyhipsforupto2weeksIsthisnormal

AnswerItistobeexpectedifyouarenotreadyforsidesplitsanddonotknowhowtopositionyourpelvisSeesubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandthedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAlltheWhysofStretchingrdquoforinformation

ontheproperalignmentofpelvisandthighsIfapplyingthisinformationdoesnothelpthenseeadoctor

QuestionAfterahardsquashgamemyshoulderissoreandisbecomingchronicallysoreAlsomyshoulderjointsmakeallkindsofnoisesasImovemyarmsmdashcreakssnapspopsetcItfeelslikeligamentsandtendonsarecatchingonthingsandthensuddenlysnappingfreeThiscantbenormalisitSoIamdoingthestretchingroutinefortheshoulders

AnswerIdonotbelievethatstretchingyourshoulderswillhelpyouSorenessofyourshoulderthatbecomeschroniccanbecausedbyworkingouttoooftenbyweaknessofsomemusclesoftheupperbodythatcausesmisalignmentoftheshoulderjointandthusforcessomeofitsmusclestoworkinefficientlyandbyoverworkingofthebicepsbrachii(whichmaycauseswellingofitslongheadstendonandgrindagainstitsgrooveinthearmbone)

WheneverligamentsortendonsldquoarecatchingonthingsrdquothereisapossibilityofinflammationandeventualdamagetoinflamedstructuresAninflamedtendonofthelongheadofthebicepsswellsrubsagainstthebonygrooveinwhichitmovesandpopsoutofitAsaresultyougetbonespursinthisgrooveAlsotheligamentthatholdsthetendoninthegroovegetsoverstretchedsothetendonpopsoutofiteasierandgetsfurtheraggravatedThebonespursirritatethetendonandmayeventuallyfryit

Shoulderproblemsusuallystartwiththeimpingementsyndromemdashwhenthebicepstendonorrotatorcuffmusclesaresqueezedbetweentheheadofthearmboneandtoppartsoftheshoulderblade(thecoracoacromialarch)ThisimpingementcausesinflammationofthesubacromialbursaandthemusclespassingunderthecoracoacromialarchEventuallyyoucangetrotatorcufftears(partialorcomplete)andbicepstendoninflammationpossiblyendingwithitscompletetearoravulsion(detachment)fromitsoriginWhenyourmusclesandsubacromialbursaareinflamedthecartilageinyourshoulderjointmayalsobeinflamedandbadlydamaged(rippedandshreddedtothepointwhereitdoesnotevenresemblejointcartilage)Youwontfeelthedamagetoyourjointcartilageuntilthejointmechanicschangedrasticallybecausejointcartilagehasnopainreceptors

PartialtearsofmusclesandbonespursmayrequiresurgerytopreventmoreseriousinjuriestothejointandmusclesAsurgicalrepairofarotatorcuffor

bicepstear(oftenbotharepresent)mayputyououtofyoursportforatleastsixmonthsifnotforeverIsuggestyoureadManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbyDarleneHertlingandRandolphMKesslerThisexcellentbookshouldhelpyouevaluatequalificationsofphysicaltherapistsorevendesignyourownprogramoftherapy

AnothercauseoftheswellingofthebicepstendonmaybeadigestiveproblemInsomedigestiveproblemsthelymphaticsystemisoverwhelmedbytoxinsandcannotremovemetabolicwastefromtiredmusclesMusclesthenrecoverpoorlyandstaypainfulweakandsometimestenseDigestivecausesofyourshoulderproblemscanbeaccuratelydiagnosedandremovedbyadoctorspecializinginappliedkinesiologyTofindsuchadoctorinyourareavisitwwwicakcom

InjuriesandStretchingManypeoplewritetomewithquestionsthatcanbesummedupthusldquoIhaveaboo-booIhaveoverdonemyexercisesIhavetornthisorbrokethatwhatshouldIdonowrdquoBeingpoliteIanswertothiseffectldquoIthinkyoushouldntbedoingitbutnowthatyouhavedoneityoushouldseeadoctorrdquoIhavenocluewhytheythinkitmakessensetoaskwhattodoofsomeonewhohasneverseenthemandwhoisnotaphysicianbutaphysicaleducationteacherThebestIknowabouttreatinginjuriesisthisLookforthebestspecialistyoucanfindanddonotbotherwithpeoplewhodonotcomeacrossascompetentandfullycommittedtodothebestthatcanbedoneThenfollowthedoctorsorderswithoutsecond-guessingAgoodinjuryspecialistcantellyouinadvancehowyoursymptomswillchangeovertimeasyouhealwhenyouwillfeelimprovementandhowlongitwilltakeforfullrecovery

QuestionOnedaywhilestretchinginataekwondodojang[gym]inKoreaIwasdoingldquobutterfliesrdquo[seepicturebelow]

WhenmyinstructorsawthatmykneeswerenottouchingthefloorhecameupbehindmeandforcedthemhardandquicklytothefloorThemusclewaspulledintheleftgroinSincethenIhavebeenveryhesitanttostretchbecauseofdullpaininthatareaMaybeImdoingsomethingwrong

AnswerYesmdashyouweredoingsomethingwrongYouwereputtingupwithtoomuchnonsensefromastupidldquoinstructorrdquoNowyoushouldcontactanAppliedKinesiologistoraMuscleActivationTechniquespractitioneroraverygoodorthopaedicsurgeonandhopeforthebestMyexperiencewithphysiciansspecializinginappliedkinesiologyandwithMATpractitionershasbeenvery

goodandthosethatIhavemetarelessconservativeasfarasexerciserecommendationsgoandmoreknowledgeablepatient-orientedandeffectivethanalltheldquosportsmedicinespecialistrdquothatevertreatedme

Thesafestcourseofactionistoalsoseeanorthopedicsurgeonspecializinginsportsinjuries

QuestionAbout4monthsagoIwasstretchingandinjuredthebackofleftlegIwasdoingthesplitswithmyleftlegforwardandtriedtosinkdownfartherthanmybodywouldallowIfeltasuddenldquopoprdquopreciselywheremylegmeetsmybuttIfeltadullpainbutthoughtIwouldbeokayIcouldntrunorwalkfastforalongtimeNow4monthslaterIcanrunbuttheinjurystillpersistsSometimesIhaveadullpainintheareaorfeelsomediscomfortWhatmightthisinjurybeanddoyouhaveanyadvice

AnswerFeelingapopindicatesthatyouhadathirdorfourthdegreestrain(muscletear)Thisisseriousdamagemdashmanymusclefibersarecompletelytornfasciaisdamaged(inthefourthdegreestrainthefasciaandsothewholemuscleistornapart)ThegapinthemuscleisfilledwithbloodThebloodclotsandisthenreplacedwithastiffscarThebiggertheclotthegreaterthescarthelossofmusclesfunctionandthelikelihoodofrepeatinjuryInternalclotscanalsocalcifymdashturnintosharpbonelikebodiesmdashandkeepcuttingthesurroundingmuscletissueTominimizethedamagemusclestrainsmustbetakencareofimmediatelyIfnotthelossofmusclestrengthandelasticitymaybesuchthatfullfunctionwillneverberegainedandfurtherinjurieswilloccurbecauseofit

YousaythatafterfourmonthstheinjurystillpersistssoIassumethatitwasnottreatedbyamedicalprofessional(Ifithadbeenyouwouldbefullyrecoveredbynow)Afterfourmonthsofneglectthereislittlechanceofregainingmostofthepre-injuryfunctionIfyourmusclewastorncompletelybynownothingcanbedonemdashstitchingandreattachingisdonewithintwoweeksofthestrainIfitwasnottorncompletelythenmaybeitneedsremovaloftheexcessivescartissueorofcalcificationToseewhatyoucandotoregainwhatfunctionyoucanseeanorthopedicsurgeonandaphysicianspecializinginappliedkinesiologyInanycasedonotdreamthatstretchingisthesolutiontoyourproblem

QuestionYousaynottoexerciseuntilaninjuryorproblemistotallysolvedDoesthatmeanavoidingstretchingroutinesuntilajointishealed

AnswerUnlesstoldbyadoctorotherwiseIwouldavoidallexercisewithstrongtensionofmusclesaroundthatjointaswellasanymovementsatthemaximumrangeofmotionThismaystillleaveslowdynamicstretchesstaticactivestretchesandgentlerelaxedstaticpassivestretchesavailabletoyou

QuestionIwasdoingverywellforaboutamonthfollowingyourmethodThenItriedaddingthefrontsplitisometricsaftercompletingmyfoursetsof30-secondsidesplitsandIstrainedmygracilismuscleItseemedthatIjustoverworkeditAnysuggestions

AnswerYourgraciliscouldhavebeenexhaustedbythefoursetsofisometricstretchesforthesidesplitandsothefollowingisometricstretchforthefrontsplitwasmorethanitcouldtakeItisworthknowingthatthegracilisisweakenedbyadrenalstressthatcanarisefromworkorfamilystressorfromtrainingloadsexceedingonesabilitytoadapt

TospeeduprecoveryandtohaveachanceofregainingfullstrengthandfunctionincasesofmusclestrainsorligamentsprainsIrecommendseeingimmediatelyadoctorwhoknowsappliedkinesiologyAgoodappliedkinesiologistwillbeabletohelpyourecoverfromthisinjuryandpossiblyteachyouhowtoavoiditinthefuture

QuestionIjustrecentlypulledahamstringinmyrightlegdoingthefrontsplitIrestitforawhiletillthepainisgonebutitisthesamethingalloveragainwhenIresumeisometricstretches

AnswerAbsenceofpaindoesnotmeanthatrecoveryiscompleteWhenthepainisgonetherehabilitationbeginsmdashandthatisalongwayfrombeingreadyforthepre-injurylevelofactivityAnotherpossiblecausefortherecurrenceofyourmusclestrainisthatrestingyourinjuredhamstringdoesnotremovethecauseoftheinjuryHereismyadvice

a)Seeanappliedkinesiologistoranorthopedicsurgeonconcerningyourhamstring(orwhateverinjury)anddowhatyourdoctoradvisesyoutodo

b)Whenpermittedbyyourdoctorstartdoingthefollowingexercisesinthisorderwalkingclimbingstairsrunninguphillsquatshamstringcurlsstiff-leggeddeadlifts(orotherexercisesappropriateforwhatevermusclesyouhavetorehabilitate)Progressfromoneexercisetoanotheronlywhenfeelingnodiscomfortperformingthepreviousone

c)Onlyaftercompleterecovery(whenhamstringsorotherinjuredmusclesofbothlegsareequallystrongequallyflexibleandhaveequalendurance)canyoutryisometricstretchesinvolvingthosemuscles

QuestionAfterreadingaboutyourstretchingtechniqueinamagazineIdecidedtogetyourbookStretchingScientificallyandseeifitwouldworkformeIstartedinandgottoisometricsplitsThingsweregoingokayforawhileandsuddenlyIfeltmygroinmusclegivewayandalotofpainIguessedthatItoreamuscleandittookabouttwoweeksbeforeIstoppedfeelingpaininmygroinIputthebookbackontheshelf(afterthatexperiencewhowouldnt)anddecidedtopickitbackuptonightWellonceagainIgottoisometricsplitsIstartedreallyhigh(almostinawidelegstancewithmylegsstraight)andtensedmyinnerthighsWithoutwarningIfeltapopandagainthepainreturnedNowmygroinhurtsstandingnormallyandwhenpullingthighstotheinsideIm18andIloveweightliftingWhathaveIbeendoingwrongEverytimeIvetriedisometricstretchesIvetornsomethinganditstakenmeoutofcommissionTheremustbesomewaytocorrectwhatImdoingwrongandachievefull(orevenclosetofull)splits

AnswerWhathaveyoubeendoingwrongIsuspectthatyouhavenotgonethroughtheexerciseprogramofpreparingforisometricstretchesthatisdescribedatthebeginningofchapter5ldquoIsometricStretchingrdquoThesameprogramofexerciseswillhelpwiththefinalstagesofrehabilitatingyourmuscletears

YouwritethatyouloveweightliftingDoyoudomostofyourliftsexplosivelyorwithnearmaximalweightsIfsoyoumaybecapableoftensingyourmusclesverystronglyandveryquicklyIfyoudothatwithmusclesoftheinnerthighwhichmostpeopledonotexerciseforstrengthandmuscularenduranceinadductionmovementsyoucantensethemharderthantheirstructurecanwithstandandripthem(Ifyoutenseamuscleorpullonitveryquicklyitstendonmdashifhealthymdashstiffensandsotheenergyisabsorbedmostlybythemusclesbellywhichstretchesortearsmdashdependingontheamountoftheenergy)

OthercausesMusclesthataretiredorinflamedareeasiertotearthanwell-restedandhealthymusclesIfyoutakesteroidsorsupplementsthatincreasetheforceofyourmusclescontractionsthestructuralstrengthofthemusclesmaylagbehindtheircontractilestrengthandmusclebellyoreventendontearsarelikely

likely

ItisbadtotearamuscleItismuchworsetotearitagainYoucanfindoutthenatureofyourinjuryandhowtofullyrehabilitateitbystudyingbooksoninjuriesthatarelistedatTheAthletesBookshelfIespeciallyrecommendManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbecausethisbookexplainshowtorehabilitateafteraninjuryaswellaswhatthelifetimeconsequencesareofnotlettinganinjuredmusclehealnotrehabilitatingitfullyandreinjuringitAnothertitleIrecommendisComplementarySportsMedicine

QuestionIgotyourbookStretchingScientificallyawhilebackandhaveseengreatprogressHoweverIvedevelopedaninjurytomypectineusmuscleonmyinnerleftthighIinjureditsometimebackexactlyhowIinjureditorwhatIdidtoinjureitItrulydontrememberItsbeennaggingmeforawhileandwhenItrytodothesidesplititpositivelykillsmewithpainIwasdowntoabout1-2inchesoffthefloorbeforethepainfromthisinjurycamebackandpreventedanyseriousfurtherattemptsIpaidmyfirstvisittoanappliedkinesiologisttodayThedoctorpointedtoastrained(orpossiblyslightlytorn)leftpectineusHesuggestedreplacingmyrunningprogramwithlotsofswimmingfrequenticingnoweightexercisesatallandlayingoffthestretchingIguessIhavetwoquestions

1InyourexperiencedoesthissoundreasonableorperhapsdoyouknowofanyotherexercisesIcantry

2IwassoclosetothesidesplitIcanwaitawhilelongertoallowaninjurytohealbutinageneralsenseIguessImaskingistherehopeWillIeverbeabletodoit

AnswerYesitsoundsveryreasonableIdonotsecond-guessaphysicianspecializinginAppliedKinesiologywhohasexaminedyouIfyouwanttokeepstretchingbeforeyourpectineushealsyouwillcrippleyourselfforgood

Donotbesoeagertopreserveyourldquoprideandjoyrdquomdashyournear-sidesplitstretchmdashattheriskofapermanentinjuryFirsthealcompletelythenrehabilitatecarefullyandthenstartworkingoutandstretchingmdashafterallwiththerightstretchingmethodthesillysidesplittakesonlyfromafewweekstoafewmonths

QuestionIamfifty-oneyearsoldingoodshapeForseveralyearsIhavenoticedthatmyrightlegismuchtighterthantheleftandrecentlyIhavenoticeddefinitepaininthemiddleoftherightbuttockthatalsoradiatesdownthelegAweekagoIwasdoingastatichamstringstretchsittingonthefloorwhenIfeltastabofpainacrossmylowerbackIhavehadprettybadspasmseversinceandIhavetroublestraighteningupaftersittingDoyouhaveanysuggestionsastohowcanIovercomethisandgetbacktotraining

AnswerItlookslikeyouhavealowerbackproblemthatwasdevelopingforseveralyearsmdashevenbeforeyoufirstnoticedthatyourrightlegistighterthantheleftTofindoutwhenandifyoucanexerciseagainseeanappliedkinesiologistorasomeonetrainedinmuscleactivationtechniques

QuestionIhaverecentlyrecoveredfromalow-backstrainandhavebeentoldtodosit-upsbackextensionsandlegextensionstokeepthemusclesinthisareastrongIwouldliketoknowifdoingtheseexercisesaftermymorningstretchwoulddefeatthepurposeofthedynamicandrelaxedstretches

AnswerNotheseexerciseswouldnotruintheeffectofthestretchesTomaximizetheeffectofbothexercisesandthestretchesyoumaystartyourmorningwithdynamicstretchesthendotheexercisesforyourbackandthendorelaxedstretches

QuestionInsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoyoustatethatpeoplewhoexperiencekneeproblemsshoulddostrengthexercisesWhatarethesestrengthexercises

AnswerClimbingstairssquatsanddeadlifts

QuestionWhatsortofinjurycouldresultfromdoingthesidesplittoesuppositionIbelievethatmythighwasnotrotatedenoughwhileIwasveryclosetothegroundwhenIrotatedmytoesmoretotheceilingIfeltapoppinginmylefthipSubsequenttothisIhaveexperiencedextremelysharppain(whichIassumeistheresultofnervedamageofsomesort)eversinceThepaininsittingrunsfrommysitbones[ischium]throughmyhamstringandintothecalfandankleareasTheinjurywasalmostayearagoandthepainofsittingistheworstbutithassubsidedmdashatfirstIcouldonlysitfor10minutesbeforehavingtogetupnowitisanhourIhavedutifullydonephysiotherapyexercisesandsubmittedmyselftochiropractictreatmentandIhavehadmypelvisx-rayed(no

problemthere)SpecialistscanfindnothingwrongexcepttosaythatitcouldbepressureonthesciaticnerveItookplentyoftimeoffimmediatelyaftertheinjuryandslowlyintroducedmymartialartsandstretchingroutineagainAllofthisanditisstillnothealedDoyouhaveanysuggestions

AnswerTodoasidesplitwithtoesuponehastostartspreadingthelegswhilesittingandnotslideintothissplitYouwouldnotgetintothistroubleifyouhadusedthestretchesshownintheStretchingScientifically

ItseemlikethespecialiststhatyouhaveseenarerightandthesciaticnerveispressedorirritatedbysomethingTofindoutwhatcausestheirritationandwhattodoaboutityouneedtoseesomeonewhoknowshowtotreatmusculoskeletalinjuries

QuestionYourecommendavoidingrelaxedlowerbackstretchesinastandingpositionsoasnottostretchligamentsUnfortunatelywhenIfirststartedtraininginmartialartsthestandingtoetouchwasoneofthemostcommonstretchesandIdidntknowanybetteratthetimeasIwasunawareofyourmethods

IsthereanywayofknowingwhetheryouhavestretchedtheligamentsofthespineandarethereanycorrectiveexercisesthatcanreshortenthemFurthermorecanhangingfromabarasinhanginglegraisesalsostretchlowerbackligaments

AnswerTofindoutwhetheryouhavestretchedtheligamentsofthespineseeanorthopedicsurgeonOverstretchedligamentsmaybeassociatedwithbackpainbecauseofhypermobilityofbackjointsorbecauseofentrapmentofthetissuesthatnormallywouldbekeptoutofthejointbytheligaments(HertlingandKessler1996)

IdonotknowifitispossibletofullyreshortentheoverstretchedligamentsWithageligamentsofthespinebecomeshorterbutsodothevertebraldisksandtheendresultmaybeligamentouslaxityandbackpainfromthecausesgivenaboveRehabilitationofoverstretchedligamentsconsistsofrefrainingfromstretchingthemanddoingstrengthexercisesforthemusclessupportingthespineIntimetheligamentsmayregainsomeoftheirintegrity(HertlingandKessler1996)

UnlessyoualreadyhaveweakenedligamentsandmusclesofthebackhangingfromabarshouldnotoverstretchthemForhealthypeoplehangingfromabar

fromabarshouldnotoverstretchthemForhealthypeoplehangingfromabardoesnotputsuchstressontheligamentsasbendingforwardwithahunchedbackItislikepullingonastickversusbendingit

NoSuccessManyproblemsdescribedherearisefromnotpayingattentiontowhatiswritteninthisbookandfromneglectingstrengthtrainingpreparationpriortostartingintensivestretchingprogram

QuestionItriedtodeterminemyflexibilitypotentialforasidesplitIcanttiltthepelvisforwardandrotatemythighoutwardIfIcantdothatthendoIhaveahipstructureproblemorisitjustthatmyhipligamentsareverytightWhatshouldIdotoovercomethisproblem

AnswerIthinkthatyouhavemisunderstoodthesidesplittestItseemsthatyoutriedtosimultaneouslytiltyourpelvisforwardandrotateyourthighoutwardThatmustbereallydifficultItrieditandIcouldnotdoiteither

ThetestdoesnotrequiretiltingyourpelvisforwardmdashonlyrotatingyourthighandraisingittothehiplevelReadthesubchapterldquoTestsofflexibilitypotentialrdquoinchapter8ldquoAlltheWhysofStretchingrdquocarefullyanddothetestasshown

QuestionIhavebeenusingisometricstretchesforthefrontandsidesplitsforthreemonthsandhadmadesomeprogressalthoughnotasmuchasIwouldhavelikedHoweverrecentlyIseemtohaveldquohitthewallrdquosotospeakandcanprogressnofurtherIamstillteninchesfromafrontsplitand14inchesfromasidesplitIhavedonetheldquosplittestrdquoandhavetherightrangeofmotionAreweakadductorsholdingmebackandwouldadductorfliesbethebestmethodoftargetingtheseareasMyoveralllegstrengthisverygoodotherwise

AnswerIfindeedyoupassbothsplittests(testsofhipjointsmobilityandthighmuscleslength)thenldquohittingthewallrdquomaybecausedbyweaknessofthemusclesstretchedinthesplits(thighadductorspsoashamstrings)sostrengtheningthemmayhelpInyourstrengthworkoutsdosquatsfrontandsidelungesdeadliftsandgoodmorningsMakesureyoudoyourstrengthexercisesinthefullrangeofmotionldquoHittingthewallrdquomayalsobecausedbydoingtheisometricstretchesallthetimethesameoldwaymdashwiththesameamountoftensioninthesamebodyalignmentonthesamesurfaceTrytensingharderleaningyourtrunkandbendingkneesmoreorlessandstretchingonmoreorlessslipperysurfaceperhapsevenslidingupanddowninstretchedoutstances

QuestionIhaveyourbookStretchingScientificallyandthevideoIbelievethatmyproblemismyhipAsachildIdislocatedmyhipandhavebeenmoreflexibleinonelegthantheotherWhenIdothestretchingexercisesIfeelpaininmyhipsbeforeIevenbegintofeelanytypeofstretchinmylegmusclesWhenIfirststarttodoasidesplitIcanonlymovemyfeetapart2-3feetuntilIgetwarmedupandthetightnessisfrommyhipsWhenIsittodobutterfliesmylegsdonotevencomeclosetotouchingthefloorIsthereanythingthatyoucantellmetohelp

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandinchapter8ldquoAlltheWhysofStretchingrdquo(seethedrawingCorrectalignmentofthighsandpelvisinsidesplit)IfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistostrengthenandstretchthemusclescontrollingyourhipjointsbypracticingyourstretchesinpositionsshownonthosepagesIfevenwithagoodwarm-upyoucannotperformtheTestofFlexibilityPotentialthenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforasidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

ThefactthatthetightnessofyourhipsisrelievedbywarmingupmaymeanthatthecauseoftightnessisasofttissueresistanceratherthanthebonestructureTofindoutforsureseeeitheragoodorthopedicsurgeonoraphysicianknowingAppliedKinesiology

QuestionIamtwentyyearsoldandamextremelyinflexibleparticularlyintheshouldersandhipsIhavebeeninterestedinandworkedatmartialartsoffandonforthepastthreeyearsbutasmuchIwanttobegoodatitIamalwaysdisheartenedbymyinflexibilityIamalmostpositivethatIdonothaveandneverhavehadnormaljointrotationandIcannotdotheside-splittestinStretchingScientificallywhilekeepingmyhipsandraisedleginastraightlineThebookassumesthatmostpeoplewouldpassthistestandsaysnothingaboutwhatdotoifsomeonedoesnothaveldquonormalrdquorangeofmotionintheirhipjointsIrealizethatsincethebookdoesnotmentionitIprobablywillneverbeabletohavefullproperjointrotationbutIjustwanttoimproveitasmuchaspossiblenotnecessarilyformartialartsbutmostimportantlyformyhealth

AnswerIfyoudotheside-splittestproperlyandcannotpassitthenyoumaynothavenormalmobilityofyourhipjointsIfthemobilityofyourhipjointsis

limitedbytheirbonestructurethenyouwillnotbeabletodothefullsidesplitStillifyoukeepworkingonyourflexibility(butwithoutforcingyourjoints)youmayachieveagreaterrangeandeaseofmotionthanifyoudont

QuestionIsitpossibletoincreasetheoutsiderotationofthethighwithstrengthandorstretchingexercises

AnswerThatdependswhatlimitstheoutsiderotationofthethighItmaybelimitedbythebonestructureofyourhipjoint(nothingcanbedoneaboutthat)ortightnessofsofttissues(ligamentsandmusclesmdashthiscanbeworkedon)Ifligamentsatthefrontofthehipjointrestrictyourrangeofoutsiderotationandabductionthenflexingthehipjoint(leaningyourtrunkforward)shouldletyouspreadyourlegswiderbecauseitrelaxesthoseligamentsIfthemusclesthatresistoutwardrotationaretooshortthenexercisesmayelongatethemTrysumosquatsorballetsquats(withfeetpointingoutbutwithouttwistingtheknees)andstretchesinpositionsofmaximaloutwardrotationofthethighorcombinedmaximaloutwardrotationandabductionofthethigh

Asampleinitialpositionforastretchforoutside(external)rotationofthethighliefacedownbendoneknee90degreessotheshinisverticalletthatshinfallinwardanddownsoitisascloseaspossibletotheotherstraightleg

Asampleinitialpositionforastretchforcombinedoutwardrotationandabductionofthethighsitinhalflotus(halfIndiansquat)grabtheankleofthebentlegsoyoucanpullitupputtheotherhandonthekneeofthebentlegsoyoucanpushitdown

Anotheroptionistopatientlyworkonthehorse-ridingstancemdashstartinghighandwithfeetonlyshoulder-widthapartandgraduallyprogressinglowerandthenwiderJustmakesurethatyourstanceisperfectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchestupThewiderandloweryourstancethemoreforwardyouwillhavetotiltyourpelvisAtallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorfixyoursacrumandgetlowerbackandneckpains

QuestionIamfindingitquitedifficulttoassumethehalflotusposition(usedformeditationinShorinjiKempo[amartialart])althoughIamverycloseto

beingabletodofullsideandfrontsplitsIwonderifyoucouldrecommendanystretchesorstrengthexercisestohelpmegetintothelotusposition

AnswerToincreasetherangeofabductionandexternalrotationinthehiptryusingthisstretch

ItcanbemademoreeffectivebyputtingsandbagsonyourthighsclosetoyourbentkneesYoucanalsostretchonethighatatimesittingwithonelegstraightinfrontofyouandtheotherbentwithitsanklerestingonthethighofthestraightlegInsuchahalf-butterflystretchpressyourbentkneedownwithyourarmoruseasandbagtoincreaserangeofmotionandprovideresistanceasinisometricstretchesIthinkitisnotagoodideatoincreaseyourrangeofmotionbystretchingtheligamentsofyouranklesandkneesasthiswillpredisposeyoutoinjuriesItisbetternottodothelotuspositionrightthantohavelaxligamentsAlsoIhavenoticedthatthepeoplewhocandolotuspositiondonothavemuchmusclemassontheirthighsSlimthighsmaymakeiteasiertocrossthelegsandputthetopsoffeetoranklesonthethighsthanmassivethighs

QuestionIhavetriedyourstretchingmethodsandIfindthatthetensioninmyadductorsisgreatandIcannotreallygetanyclosertothefloorinthesidesplitsposition(Slidingdownfromthehorse-ridingstanceIamatleast16inches[40centimeters]fromthefloor)

Havingdonesprintsfor17-oddyearsand10yearsofweights(includingpowerliftingandOlympicliftingmovements)IknowIhavethestrengthbutfindIamcurrentlystuckIcannotdotheside-splittestandhavemyfootpointingupwardsasImovetotryandhavemyhipsinlinemyfootwantstopointtothesideIcangetquitelowdoingafrontsplitbuthavealittletroublegettingthehipstostraighten

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

AnswerWhatisthemaximalrangeofoutsiderotationofyourthigh(seephotobelow)

Ifitislessthan50degreesinthehipjoint(orlessthan70degreesoffootturnout)thenperhapsthatiswhatkeepsyoufromslidinglowerintothesidesplitThefactthatyourfootturnsinwardduringtheside-splittestseemstoindicatethatyoudonothaveenoughrangeofmotionintheoutsiderotationThismaybecausedbythebonestructureofyourhipjointortightnessofyoursofttissuesmdashligamentsandmusclesForsolutionsseemyanswertotheprecedingquestion

YourstrengthfromsprintingandliftingweightsmaybespecificforthesprintingandliftingmovementsyouhavedonebutnotforstandingintheverywidestanceswhenthighadductorshavetotenseinanearmaximalstretchDoingsumosquatsballetsquatsdeepfrontandsidelungesandthehorse-ridingstanceshouldimproveyouradductorsabilitytosupportyourweightinwidestraddlestances

ByhavingldquoalittletroublegettingthehipstostraightenrdquointhefrontsplitIassumeyoumeankeepingthepelvisfromtiltingforward(keepinghipsfromflexing)IfsothenyoutrytodothenearimpossibleInthefrontsplitthepelvisshouldbetiltedforwardtowardthefrontleg

QuestionIama36-year-oldmartialartistwhohasbeenpracticingabouteightyearsIhavebeenanathleteallmylifeandhaveusedmanystrengthandstretchingtechniquesYourmethodshavebeenthemosteffectiveformeAfterusingyourmethodsIfindmykicksarestrongerthanbeforeandIcanldquorecallrdquomymaximumstretchwithverylittlewarm-upTheproblemIseemtohavenowisthatIhavereachedaldquostickingpointrdquoinmysidesplitsandcantgetfurtherdownthanwhatyoushowinthethirdphotoofsubchapterldquoStretchesleadingto

thesidesplitrdquoinchapterldquoIsometricStretchingrdquo(seephotobelow)ImaintainmybodyintheuprightpositionwhendoingsidesplitsanddontusemyhandsforbalanceIusuallydothreetofivesetsholdingeachtensionfor20-30secondsandconcentrateonstrengthgainsasyousuggestIhaverereadyourbookseveraltimesanditappearstomethatImusingyourmethodscorrectlyWhythencantIprogressbeyondthestickingpoint

AnswerThecauseofastickingpointmaybeanyoneofthefollowing

a)lackofstrengthofallmusclesofthethigh(trylowsquatsone-leggedsquatsdeadliftsadductorflysadductorpulldowns)

b)nottiltingpelvisforwardwhilespreadinglegsintoasplitasshownbythedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAllTheWhysofStretchingrdquo(YourpelvismovesontheaxisjoiningbothhipjointsAforwardtiltmakestheinletofthepelvisfacefrontmorethaninanaturalpositionabackwardtiltmakesitfacemoreupward)

c)notgettingenoughrestbetweenworkouts(seetheScienceofSportsTrainingformethodsofevaluatingsufficiencyofrecoveryorreadinessforworkingout)or

d)doingisometricexercisestoooften(2-4timesperweekisenough)

QuestionIamstuckatmycurrentflexibilityrangeImabitsoreaftermyisometricstretchesIdonthaveanysharppainsmymusclesjustfeelstiffIfeelthissorenessintheareaabovemythighs[infrontofmypelvis]myinnerthighsdontbothermeInadductorflyesIcurrentlyuseaweightbootwithabout12lb

oneachfootIuse27lbfortheadductorpulldownload

AnswerYourproblemmayhavetodowithweaknessofyourpsoasmusclesmdashthesorenessinfrontofyourpelvisindicatesitItmaybecausedbyoverworkingthembynothavingsufficientlystrengthenedthemwithlegraisesbeforestartingadductorexercises(seethevideoSecretsofStretching)orbyawrongdietThismaybecheckedbyveryspecifictestsofAppliedKinesiology

QuestionIamalmosttwentyyearsoldingoodshapeandexerciseregularlyandeatverywellIcanreachafrontsplitalmostperfectlywithnowarm-upbutmyrangeofmotioninasidesplitisonlyalittleoverninetydegreesAfterjoggingandthenstretchingisometricallyforthirtyminutesincludingholdingmysidesplitwithnohandsfortwominutesmyrangeofmotionincreasessignificantly(aboutnineinchesoffthefloor)howeverthenextdaymyflexibilityisasifIhadneverstretchedatall

AnswerThefactthatyoucangetsoclosetothesidesplit(onlynineinchesabovethefloor)eventhoughittakesalongsessionofstretchingmeansthatthemostlikelylimitationofyourROMpriortothissessionandonthedayafteristheweaknessofyourmusclesandnotthestructureofyourhipjointsIrecommendthatyoufollowthewholeprogramofstrengthexercisesforhipsandthighsthatespeciallyemphasizesthemusclesthatlimitsidewaysmotioninthehipjointshownonthevideoSecretsofStretching

Ifyoustretchisometricallyfor30minutesthennowonderyoucannotmakeprogressDoingthismuchstrenuouseffortiscounterproductiveLookatthevideoSecretsofStretchingandseehowandforhowlongthestretchesaredone

AlsoconsiderifthejoggingthatyoudopriortostretchingistoointensiveortoolongAsImentioninStretchingScientificallyfatiguingenduranceworkshouldnotbedonebeforestrengtheffortsAerobicenduranceworkshouldnotbedonebeforestrengtheffortsforreasonsexplainedintheScienceofSportsTrainingbutlightaerobiceffortscanbeengagedinafteranystrenuousefforts(speedstrengthanaerobicendurance)asameansofspeedinguprecoveryThisiswhymostofthesampleworkoutsshowninStretchingScientificallyendwithmarchingorjumpingrope

Doyoustartyourisometricstretchforasidesplitfromthehorse-ridingstancepositionshowninthephotobelow(itisfromthesubchapterldquoStretchesleading

tothesidesplitrdquo(chapter5ldquoIsometricStretchingrdquo)Ifnotthenyoumaybeoverstrainingyourthighadductorssotheycannotrecoverfullybetweenworkoutsandsoyouarestuckatthesamerangeofmotion

ImpatienceSomanyaskldquoArewethereyetHowmuchlongerrdquoasiftheyhadnoexperiencewithanyphysicaltrainingandnosenseofitseffectsontheirbodies

QuestionIamwithinonefootofdoingacompletesidesplitHowdoyoufeelwhenyoucandoitImeandoyouonedaystartyourisometricsandgodownallthewaytoafullsidesplitforthefirsttimeIsthereanythingelseIcandotogetoverthehumpandbeabletodothesidesplit

AnswerYouwillnoticethatyouslidelowerandcanstandlowerorinawiderstraddlewithoutmuchchangeintheeffortandwithoutdiscomfortToldquogetoverthehumprdquokeeptrainingandletsmallchangesaccumulateuntilyoufindtobeeasywhatwasoncedifficult

QuestionWhatdeterminesthespeedofprogressinstretching

AnswerThespeedofprogressinstretchingdependsonyourinitialstrengthlevelandinitialflexibilitylevelandonhowrationalyourtotaltrainingprogramisNormallyittakeswellunderayeartodeveloptheabilitytoperformsplitsIwouldliketotakethisopportunitytogiveyouoneessentialtrainingtipConsiderisometricstretchestobestrengthexercisesandapplythemassuchUsesufficientrestbetweenworkoutsDonotdomoreexercisesthanyouneediedonotdomorethantwoisometricstretchesperworkout(youmaydoafewrepetitionsofastretchbutdonotdomanyvariousstretches)Donotoverworkanygroupofmuscles

QuestionWhencanIexpecttodoasidesplitviaisometricstretcheswithoutawarm-upIhavebeenabletodoasidesplitattheendofmyisometricworkoutforabouttwomonthsnowbutittakesabout3setsofstretchestogetthatfardownandIstillstartfromnearlythesameheightabovethefloor

AnswerThereasonsforyouhavingtowarmupbeforeyoucandoafullsidesplitmaybethat

1Yourexercisesalthougheffectiveenoughtoletyoudothesidesplitdidnothaveenoughtimetochangethemusclesofyourlegsasmuchasittakestodosplitswithoutanywarm-upor

splitswithoutanywarm-upor

2Yourbodyhasnotldquolearnedrdquoyetthatslidingintoasplitissafe(Thispossibilitycannotbeconsideredseparatelyfromthefirstone)

Inmyexperienceaninstantsplit(withisometricstretchorwithoutit)cantakefromacoupleofmonthstoafewmonthsafterbeingcapableofdoingafullsplit

Iwouldadvisedoingheavysquatslungesanddeadlifts(normalandsumo)untilyoucanliftweightsheavierthanyourbodyweightinthesquatandabouttwicethebodyweightindeadliftsandusingisometrictensionstoraiseupfromthestraddlestance(extremelylowhorse-ridingstance)andultimatelyfromthesidesplit

QuestionWhatarethepossiblecausesofinconsistencyinflexibilityMyownflexibilityisoftenveryinconsistentFromweektoweeksometimesevendaytodayitvariesanywherefromnearsplittothatofarankbeginnerIseemtohavetheworstflexibilityandmostsorenessadayortwoafteraparticularlygoodkickworkoutinwhichmylegswereverylimberandrelativelyfreeofpain

AnswerYousayldquorelativelyfreeofpainrdquoDoesthismeanthatmostofthetimeyourlegshurtIfsonowonderyourflexibilitysuffersmdashtiredorhurtmusclesarelessflexiblethanrestedandhealthyonesFromwhatyousayitseemsthattheinconsistencyinthelevelofflexibilityyoudisplayiscausedbyirrationaltrainingYoudonothaveenoughstrengthandmuscularenduranceforyourkickingworkoutsandsoaftersuchaworkoutyouaresoreandinflexible

QuestionIdliketoaskyouwhyafterachievingagreatstretchmymusclesseemtotightenagainForexampleIgetmyselfintoafulllotusandthenforawholeweekafterIcantgetevenclosetoit

AnswerIthinkthattherearetwopossiblereasonsforyourproblem

1Youmaybeoverstretchingyourmuscles

2Youmaybeoverworkingthemwithotherexercises

QuestionYouindicatethatsorenessafterisometricexercisesistheresultofoverdoingtheexercisesAfteranisometricworkoutIcanreallyldquofeelrdquothemusclesofmyhamstringsandinnerthighswhenIflexthembutthereisno

painDoesthismeanIamovertraining

AnswerItdependshowlongaftertheworkoutyoufeelthesorenessUsethesamejudgmentasyouwouldinthecaseofliftingweights

QuestionIntheeventthatItrainmyhipflexorsorgluteiveryhardandtheyfeeltiredorsoreshouldIskipdynamicstretchessinceIwouldusethosemusclestoraisemylegs

AnswerUsuallynotifyoudodynamicstretchescorrectlybutultimatelyitdependsonhowsoreyougetYoushouldnotbeinsuchapoorshapeastohavedifficultieswithafewlegraisesnextdayafterahardworkout

QuestionWhenonehasacoupleofdaysoffmdashduetomusclesorenessorjustrestdaysmdashdoesitcauseflexibilitytodecreaseandsetonebackintrainingschedule

AnswerFlexibilityusuallydoesnotdecreasemuchandmayevenincreasebecauseoftherestthemusclesgotIfyoudoisometricstretchesoranystrengthexercisesevenwhenyouaresorebecauseyouaresoanxiousnottoloseyourflexibilitytemporarilyyoumayinjureyourselfandloseitpermanentlyYoucandorelaxedstretcheshoweverevenifyourmusclesaresoreaslongasdoingthesestretchesdoesnotcausepain

QuestionIvebeenusingyourtechniquesforamonthnowwithgoodimprovementwhenIslidedownintoasidesplitHoweverwhenIsitdownandtrytospreadmylegsintoastraddletheredoesntseemtobeanyimprovementthereWhyisthis

AnswerThereasonswhyyoucanstretchyourlegsfurtherwhilestandinginastraddlestancethanwhilesittingarethese

1ToslidedownfromastraddlestanceyouusealternatingtensionsandrelaxationstosuppressyourstretchreflexandsotoslideyourlegsfurtherapartWhenyouaresittingyoudonottenseyourinnerthighsandevenifyouwantedtothereisnothingtogiveyouanadequateresistance

2Whenyoustandthemusclesofyourthighsaretensedandsothestretchreflexmaybedepressed(Duringanisometrictensionthestretchreflexisdepressed)Whenyouaresittingyourthighsarerelaxedandsothestretchreflexisnotdepressed

isnotdepressed

3Youhaveusedisometricstretchesforonlyamonthandthatisnotenoughtimetoshowmuchimprovementinyourrangeofmotioninastaticactivestretch(Spreadinglegswhilesittingwithnopressureagainsttheinsideofthelegsamountstoastaticactivestretch)

QuestionIhavebeentryingforacoupleofmonthstodothesidesplitMyproblemisthatIstillseemtobeaboutthesamedistanceoffthefloornowasIwasthen

Mytrainingroutineconsistsofgoingtothegym3-4timesaweekandliftingweightsforallpartsofthebodyIdosquatslegcurlslungesandhacksquatsformylegsThenwhenIgohomeandjustbeforeIgotobedatnightIdothe100reps[ofadductorflys]fortheinsideofmylegandthenIdotheisometricexercisesforthesidesplit

AnswerYoumaybedoingtoomuchIfyoudo100adductorflyesandisometricstretcheseveryeveningorevenjustontheeveningsafterliftingweightsinthegymthennowonderyouhavetighthipsandotherproblemsAtleastfourtimesperweekyouaredoingtwostrengthworkoutsforthesamemusclegroupsonthesamedaymdashifyouliftseriousweightsitisonlyamatterofashorttimebeforeyougetinjured

YoumayneedtodecreaseorincreasetheresistanceorchangethefrequencyofyourworkoutsmdashdependingonyourreactionFormethodsofmatchingyourtrainingtoyourrecoveryseeScienceofSportsTraining

StretchingMachinesandOtherStrangePracticesQuestionIhavehearditsaidbymanymartialartiststhatstayinginafullsidesplitforhoursatatimeincreasesflexibilityIsthistrueorjustamyth

AnswerJudgeityourselfWhatdotheyhavetoshowforit

QuestionCanastretchingmachinebeusedtoaidstretching

AnswerThereisnoneedforusingstretchingmachinesInrelaxedstretchesforthehipsandthighsyoucanaseasilyrelaxintoastretchonyourownonasmoothfloorIfyoutrydoingisometricstretchesforhipsandthighsinastretchingmachinethemachinewillmakeitmoredifficultforyoutotenseyourmusclesbecauseitpreventstheweightofyourbodyfrompressingonyourthighsandthusforcingthemtotensemoreTheharderyoutenseinisometricstretchesthegreateristhefollowingrelaxationandtheresultingstretch

Inmy25yearsoflivinginPolandIhavenotseenevenonestretchingmachineandIworkedoutinthebestequippedtraininghallsinWarsaw(atAWFmdashtheUniversitySchoolofPhysicalEducation)andinseveralothercitiesIdidntseeastretchingmachineanywherebecauseathletesdonotneedstretchingmachines(ActuallyIhaveneverheardorseenanymentionofstretchingmachinesinanycountryoftheSovietBlocIthinktherewasnotasinglestretchingmachineinthewholeSovietBlocmdashwhowouldneedit)Forable-bodiedpersonsthestretchingmachinesareawasteofmoneyassimplestretchesonthefloordojustaswellorbetter

Ifyouwanttostretchthemusclesofyourshouldersandarmsthenaropewithknotsheldbehindyourbackandworkedwithyourhandslikearosaryorprayerbeadsisallyouneed

Stretchingmachinesldquomaybeparticularlyhelpfulforspecialpopulationssuchastheelderlyandthosewithphysicalproblemsthatpreventthemfromexecutingcertainstretchesbythemselvesrdquo(ldquoStretchingMachinesrdquo1999)UnlessyouhavebeenseverelyinjuredorhaveacripplingdiseaseyoudonotneedamachinetoincreaseyourflexibilityManufacturersofstretchingmachinesknowittooThe

editorsofGeorgiaTechSportsMedicineampampPerformanceNewsletterreportastudyofstretchingmachinesconductedattheUniversityofOregonandfundedbyacompanythatmanufacturesstretchingmachinesThestudyshowedflexibilitygainsamongpeoplewhostretchedonthemachinesbuttheirgainswerenotcomparedtothepeoplewhostretchedwithoutmachines(ldquoStretchingMachinesrdquo1999)

OtherQuestionWhatisthedifferencebetweenyourbookandyourvideoonstretchingDoIneedthevideoShouldIbuyyourvideotogetmyfullflexibility

AnswerStretchingmethodsshowninthebookandonthevideoarethesameThebookshowsstretchesforthewholebodyItonlymentionsbutdoesnotshowexercisesotherthanstretchesthatdevelopstrengthandendurancewhilepromotingflexibilityThebooktellsyouallthatyoumustknowaboutflexibilitybutyouhavetodeviseyourownexerciseprogramonthebasisoftheprovided(andabundant)information

ThevideoshowsstretchesaswellasrecommendedenduranceandstrengthexercisesforyourlegsandtrunkThevideoisoftheldquodo-alongrdquotypeIfyoudonotknowmuchaboutstrengthtrainingifyourflexibilitysuffersbecauseoflackofstrengthifdoingstretchesmakesyourbacktiredifyouareoftensoreafteraworkoutmdashthenthevideomayhelpyou

QuestionWhydontyoumakeavideoforathleteswhohaveaparticularlevelofflexibilityforexamplethosewhocannotreachtheirtoes

AnswerThismethodworksregardlessofanybodyslevelofflexibilityExercisesaredemonstratedatafairlyhighrangeofmotionbutonecandothematanyrangenomatterhowlowandincreaseitgradually

ResourcesforFurtherStudyScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformancebyThomasKurz(IslandPondVTStadionPublishingCompany)2001

Thiscomprehensivetextdelvesdeeplyintotopicssuchasspeedinguprecoveryusingtime-andenergy-efficienttrainingmethodsavoidingovertrainingandinjuriesapplyingprovenmethodsoftrainingtospecificsportsandmaintainingahighlevelofconditionandskillsforyearsYouwilllearnwaystoplanandcontroltrainingforeachworkoutoveraspanofyears

SecretsofStretchingExercisesfortheLowerBody(DVD98min)featuringTomKurz(IslandPondVTStadionPublishingCompany)1990

ThisvideofeaturesanintroductiontogeneralconditioningandfollowsthatwithfourexerciseroutinesmdashoneforbeginnersoneforintermediateandtwoforadvancedathletesYouwilllearnplentyofhow-tosThefocusisoncombiningflexibilitytrainingwithstrengthtraining

PowerHighKickswithNoWarm-Up(DVD80min)featuringMacMierzejewski(IslandPondVTStadionPublishingCompany)1996

Thisvideoteacheseverythingthereistoknowaboutkicksbodyalignmentsthatallowkickinghighandwithpowerwithoutanywarm-upfootworkdrillsanddevelopingpowerSimpleexercisesmakesurethatyourhipsandkneesdonthurtwhenyouthrowhighsideandroundhousekicksYouwilllearntheldquolittlerdquodetailsofkickingtechniquesthatletyoukickhighandwithpowerwithoutawarm-upwhileatthesametimereducingyourchanceofinjury

ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesbyTadeuszStarzynskiandHenrykSozanski(IslandPondVTStadionPublishingCompany)1999

HowwellyoujumpandhowpowerfullyyoupunchpullorthrowdependsonyourexplosivepoweronyourspecialenduranceforexplosivemovementsandonyourspeedcoordinationandflexibilityExplosivePowerandJumping

AbilityforAllSportstellsyouhowtodevelopeachoftheseabilities

ChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappybyJoacutezefDrabik(IslandPondVTStadionPublishingCompany)1996

HereiswhatLyleJMicheliMDDirectorofSportsMedicineatChildrensHospitalBostonPresidentoftheAmericanCollegeofSportsMedicineandFellowoftheAmericanAcademyofPediatricssaidaboutthisbook

ldquoThisbookrepresentsthecumulativeknowledgeandexperienceoftheauthorandmanyofhis[EastEuropean]colleaguesrelatedtotheprogressivepreparationandtrainingforchildreninorganizedsportsrdquo

AppendixAHipJointandShoulderJointinAbduction

ThefollowingphotographstakenbyProfCiszekandDrSmigielski(1997)showconfigurationofthebonesandligamentsofthehipjointandtheshoulderjointinpureabductionandinabductionwithexternalrotation

Fig1Bonesofthehipjointinmaximalabductionmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4roofofjointsocket

Fig2Bonesofthehipjointinmaximalabductionmdashbackview

1roofofjointsocket

2femoralneck

Fig3Bonesofthehipjointinabductionwithexternalrotationmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4lessertrochanter

Fig4Bonesofthehipjointinabductionwithexternalrotationmdashbackview

1greatertrochanter

2lessertrochanter

3femoralhead

Fig5Bonesofthehipjointinabductionwithmoreexternalrotationmdashbackview

1roofofjointsocket

2greatertrochanter

3lessertrochanter

Fig6Bonesofthehipjointinabductionwithexternalrotationmdashtopview

1iliacfossa

2femoralhead

3femoralneck

4greatertrochanter

Fig7Bonescartilageandligamentsofthehipjointinmaximalabductionmdashfrontview

1iliaccrest

2insertionofrectusfemoris

3iliacfossa

4greatertrochanter

5labrumacetabulare

6pubofemoralligament

Fig8Hipjointinmaximalabductionwithexternalrotationmdashbackview

1femoralhead

2capsule

3roofofjointsocket

4freespaceinthejointcavity

Fig9Bonesoftheshoulderjointinglenohumeralabductionmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromionprocess

5greatertubercle

6lessertubercle

7coraco-acromialligament

Fig10Bonesoftheshoulderjointinabductionwithexternalrotationmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromion

5greatertubercle

6lessertubercle

7coraco-acromialligament

AppendixBNormalRangeofMotion(Kapandji197419821987Potter1986)

Neck

Extension55degTrytopointupwithchin

Flexion40degTouchsternumwithchin

Lateralbending35degBringearclosetoshoulder

Rotation70degleftandrightTurnheadfartotheleftthenright

LumbarSpine

Extension30degBendbackward

Flexion60degBendforwardatthewaist

Lateralbending20degBendtotheside

Shoulder

Abduction180degBringarmsidewaysup

Adduction30deg-45degBringarmtowardthemidlineofthebody

Horizontalextension30deg-40degSwingarmhorizontallybackward

Horizontalflexion130degSwingarmhorizontallyforward

Verticalextension45deg-50degRaisearmstraightbackward

Verticalflexion180degRaisearmstraightforward

Externalrotation80degBendarmandmoveforearmawayfrom

Externalrotation80degBendarmandmoveforearmawayfromabdomen

Internalrotation110degBendarmandbringforearmbehindandawayfromback

Elbow

Extension180degStraightenoutlowerarm

Flexion150degBringlowerarmtothebiceps

Pronation80deg-85degTurnlowerarmsopalmfacesdown

Supination90degTurnlowerarmsopalmofthehandfacesup

Wrist

Extension70degBendwristsobackofhandnearsoutersurfaceoflowerarm

Flexion80deg-90degBendwristsopalmnearsinnersurfaceoflowerarm

Radialdeviation15degBendwristsothumbnearsradius

Ulnardeviation30deg-50degBendwristsosmallfingernearsulna

Hip

Extension30degMovethighbackwardwithoutmovingpelvis

Flexion110deg-130degFlexkneeandbringthighclosetoabdomen

Abduction45degSwingthighawayfrommidline

Adduction30degBringthightowardandacrossthemidline

Externalrotation45degFlexkneeSwinglowerlegtowardmidline

Internalrotation40degFlexkneeSwinglowerlegawayfrommidline

Knee

Extension5deg-10degbeyond180degStraightenoutkneeasmuchaspossible

Flexion160degTouchcalftohamstring

Ankle

Extension(Dorsiflexion)20degBendanklesotoespointup

Flexion(Plantarflexion)45degBendanklesotoespointdown

Eversion20degTurnfootsothesolefacesout

Inversion30degTurnfootsothesolefacesin

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WillifordHNJBEastFHSmithandLABurry1986Evaluationofwarm-upforimprovementinflexibilityAmericanJournalofSportsMedicinevol14no4pp316-319

WilmoreJHandDLCostill1999PhysiologyofSportandExerciseChampaignILHumanKinetics

WilsonGJBCElliottandGAWood1992StretchshortencycleperformanceenhancementthroughflexibilitytrainingMedicineandScienceinSportsandExercisevol24no1pp116-123

WilsonGJAJMurphyandJFPryor1994MusculotendinousstiffnessitsrelationshiptoeccentricisometricandconcentricperformanceJournalofAppliedPhysiologyvol76no6pp2714-2719

WitvrouwEJBellemansRLysensLDanneelsandDCambier2001IntrinsicriskfactorsforthedevelopmentofpatellartendinitisinanathleticpopulationAtwo-yearprospectivestudyAmericanJournalofSportsMedicinevol29no2pp190-195

WorrellTWTLSmithandJWinegardner1994EffectofhamstringstretchingonhamstringmuscleperformanceJournalofOrthopaedicandSportsPhysicalTherapyvol20no3pp154-159

YoungWandSElliott2001AcuteeffectsofstaticstretchingproprioceptiveneuromuscularfacilitationstretchingandmaximumvoluntarycontractionsonexplosiveforceproductionandjumpingperformanceResearchQuarterlyforExerciseandSportvol72no3p273-279

ZeliskoJAHBNobleandMPorter1982AcomparisonofmensandwomensprofessionalbasketballinjuriesAmericanJournalofSportsMedicinevol10no5pp297-299

  • Introduction Getting the Most Out of This Book
  • 1 Flexibility in Sports
    • Injury prevention and flexibility
      • 2 How to Stretch
        • Methods of stretching
        • Early morning stretching
        • Stretching in your workout
        • The use of partners in stretching
        • Children and flexibility training
        • The elderly and flexibility training
          • 3 Dynamic Stretching
            • Arms
            • Legs
            • Trunk
              • 4 Static Active Stretching
              • 5 Isometric Stretching
                • When you are not ready for isometrics
                • When you are ready
                • How to select your stretches
                • Neck
                • Forearm
                • Arms shoulders chest
                • Legs
                • Stretches leading to the side split
                • Stretches leading to the front split
                • Splits and high kicks
                • Trunk
                • Recap
                  • 6 Relaxed Stretching
                    • Neck
                    • Forearm
                    • Arms shoulders chest
                    • Legs
                    • Stretches leading to the side split
                    • Stretches leading to the front split
                    • Trunk
                      • 7 Sample Workout Plans
                      • 8 All the Whys of Stretching
                        • Anatomy physiology and flexibility
                        • Tests of flexibility potential
                        • Practical conclusions for sports training
                        • Recap
                          • 9 Questions and Answers on Stretching
                            • Does This Method Really Work And How
                            • Body Alignment for Hip Stretches
                            • Dynamic Stretches and Morning Stretch
                            • What and When
                            • Stretching in Workouts for Various Sports
                            • Flexibility and Other Athletic Abilities
                            • Age and Stretching
                            • Gender and Stretching
                            • Sounds in and around Joints
                            • Pain or Soreness and Stretching
                            • Injuries and Stretching
                            • No Success
                            • Impatience
                            • Stretching Machines and Other Strange Practices
                            • Other
                            • Resources for Further Study
                              • Appendix A Hip Joint and Shoulder Joint in Abduction
                              • Appendix B Normal Range of Motion
                              • Bibliography
Page 2: Stretching Scientifically: A Guide to Flexibility Training

Publishedby

StadionPublishingCompanyInc

PostOfficeBox447

IslandPondVT05846USA

httpwwwstadioncom

AllrightsreservedNopartofthisbookmaybereproducedinanyformorbyanymeanswithoutwrittenpermissionfromthepublisherexceptforbriefquotationsincludedinareview

Copyrightcopy198719901991199420032015byThomasKurz

PrintedintheUnitedStatesofAmerica

ISBN978-0-940149-15-1

EditingbyRScottPerry

CoverDesignbyTLCGraphicscopy2003wwwTLCGraphicscom

CoverPhotobyChuckShahood

BookDesignbyEvaChodkiewicz-Swider

DrawingsbyEvaChodkiewicz-Swider

PhotographybyChuckShahoodandDonWhipple

IdedicatethisbooktothelateAntoniZagorskiandthelateTadeuszSadowskiWithouttheirhelpitwouldhaveneverbeenwritten

WarningmdashDisclaimer

TheauthorandStadionPublishingCompanyarenotliableorresponsibletoanypersonorentityforanydamagecausedorallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook

Consultyourphysicianbeforestartinganyexerciseprogram

Duetotherapidincreaseofrangeofmotionsomemartialartists

experiencewhileusingthismethodofflexibilitytrainingtheymaykickhigherthantheyareusedtoandmisstheirtargetsWithalittlepracticehowevertheywillregaintheiraccuracy

Wheneverthereareparticularcautionsforyoutoobservetheyaresignaledforyoulikethis

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

TABLEOFCONTENTS

Introduction

GettingtheMostOutofThisBook

1 FlexibilityinSports

Injurypreventionandflexibility

2 HowtoStretch

Methodsofstretching

Earlymorningstretching

Stretchinginyourworkout

Theuseofpartnersinstretching

Childrenandflexibilitytraining

Theelderlyandflexibilitytraining

3 DynamicStretching

Arms

Legs

Trunk

4 StaticActiveStretching

5 IsometricStretching

Whenyouarenotreadyforisometrics

Whenyouareready

Howtoselectyourstretches

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Splitsandhighkicks

Trunk

Recap

6 RelaxedStretching

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Trunk

7 SampleWorkoutPlans

8 AlltheWhysofStretching

Anatomyphysiologyandflexibility

Testsofflexibilitypotential

Practicalconclusionsforsportstraining

Recap

9 QuestionsandAnswersonStretching

DoesThisMethodReallyWorkAndHow

BodyAlignmentforHipStretches

DynamicStretchesandMorningStretch

WhatandWhen

StretchinginWorkoutsforVariousSports

FlexibilityandOtherAthleticAbilities

AgeandStretching

GenderandStretching

SoundsinandaroundJoints

PainorSorenessandStretching

InjuriesandStretching

NoSuccess

Impatience

StretchingMachinesandOtherStrangePractices

Other

ResourcesforFurtherStudy

10 AppendixAHipJointandShoulderJoint

11 AppendixBNormalRangeofMotion

12 Bibliography

IntroductionGettingtheMostOutofThisBookTheessenceofflexibilitytrainingpresentedinthisbookisthesimultaneousdevelopmentofstrengthandflexibilityworkingwithyourbody(especiallythenervoussystem)forfullflexibilitywithnowarm-up

ThemethodofaccomplishingthesegoalscanbesummedupinasingleparagraphTenseyourmusclespriortorelaxingandstretchingthemandtensethemeverytimewhenyouwanttoincreaseyourrangeofmotionduringastretchTosimultaneouslydevelopstrengthandflexibilitytenseyourmuscleswhiletheyarefullystretchedAsyourstrengthinstretchedpositionsincreasessodoesyourrangeofmotionandyourabilitytouseincreasinglygreaterrangeofmotionwithoutawarm-upTodeveloptheabilitytoinstantaneouslyshowfullflexibilityindynamicmovementsdodynamicstretches(suchasarmorlegswings)forafewminutestwiceeverydayThatisallTherestaredetailsbutthesedetailsmakeallthedifferencebetweeneffectivetrainingandfruitlessdrudgeryThatiswhattherestofthisbookisabout

HowtousethisbookThisbookgivesyoualltheinformationyouneedtoaccomplishthemaximumflexibilitypermittedbythebonestructureofyourjointsandbytheirligamentsYouwillbeabletodisplayyourincreasedflexibilitywithoutanywarm-upinbothdynamicmovementssuchaskicksandinstaticpositionssuchassplits

Readchapter1ldquoFlexibilityinSportsrdquoforfundamentalinformationaboutthekindsofflexibilityThinkofitasthebasicdefinitionsyouneedtoknowInadditionyouwillfindkeyprinciplesregardinginjurypreventionandsomecautionsaboutpossiblecausesofdifficultiesyoumayencounter

YouwillfindmanyexercisesherebutyouneedonlyafewofthemtogainalltheflexibilityyouneedforyoursportWhichexercisesyouneeddependsmainlyonyoursportandonyourpersonalcharacteristics

Ifyouareagymnastyouneedalltypesofflexibilitysoyouwillselectneededexercisesfromchapters3(ldquoDynamicStretchingrdquo)4(ldquoStaticActiveStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareakaratekakickboxertaekwondoplayeroranathleteofanycombatsportthatcallsforfull-extensionkicksyouwillselectfromamongtheexercisesshowninchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareaswimmerortrack-and-fieldathleteyouwillselectexercisesfromchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareawrestler(Greco-Romanfree-stylejudosamboorother)youwillneedexercisesmainlyfromchapters5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)Ifyourtechniquecallsforgreatdynamicflexibilityofthelegssuchastheinnerthighripofjudoandotherstylesofjacketwrestlingyouwillalsoneedoneormoreexercisesfromchapter3(ldquoDynamicStretchingrdquo)

Nomatterwhatsportyouparticipateinyoushouldreadchapter2ldquoHowtoStretchrdquoIttellswhentodowhichexercisesandhowtoarrangetheminany

singleworkoutChapter7ldquoSampleWorkoutPlansrdquoshowshowtoapplytheprinciplesofarrangingtheexercisesinpracticeTheseexamplesarenotforslavishimitationbuttoillustratearationalselectionandflowofexercises

Chapter8ldquoAlltheWhysofStretchingrdquowillgiveyouafullunderstandingofthismethodofflexibilitytrainingKnowingthetheorywhytheexercisesaretobedoneinsomeparticularwayandwhattheireffectisonthebodyhelpswithdesigningtrainingprograms

Chapter9ofthebookldquoQuestionsandAnswersonStretchingrdquoconsistsoftypicalquestionsonflexibilitytrainingfromathletesIfyoureadthewholebookyouwillknowanswerstonearlyallthesequestionsinwhichcasethecontentofthischapterwillserveprimarilyforyouramusement

1FlexibilityinSports

Therearesixkindsofflexibilitywithclassificationdependingonthecharacterofthemusclesactionandonthepresenceorabsenceofanexternalforcethataidsmovingthroughtherangeofmotionorassumingandmaintainingastretchedposition(TumanyanandKharatsidis1998)Thesesixkindsare

dynamicactiveflexibility(onlyusingthemusclesofthemovingbodypart)dynamicpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlesslimitofmotion)dynamicpassiveflexibilityoverthepainthresholdanduptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximallimitofmotionpermittedbypaintolerance)staticactiveflexibility(onlyusingthemusclesofthestretchedbodyparttoholdastretchedposition)staticpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlessmaximumstretch)andstaticpassiveflexibilityuptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximalstretchpermittedbypaintolerance)

Practicallyspeakinghoweverintrainingpracticeusuallythreekindsofflexibilityaredeliberatelydevelopedmdashdynamicactivestaticactiveandstaticpassive(belowthepainthreshold)

DynamicactiveflexibilityThisistheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsItisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxationoftheextendedmuscleswithcontractionofthemovingmuscles

Examplesofdynamicactiveflexibility

StaticactiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingonlythetensionoftheagonistsandsynergistswhiletheantagonistsarebeingstretchedOneexampleisliftingthelegandkeepingithighwithoutanysupportAnathletesstaticactiveflexibilitydependsontheathletesstaticpassiveflexibilityandonthestaticstrengthofthemusclesthatstabilizetheposition

Examplesofstaticactiveflexibility

StaticpassiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingyourweight(splits)orusingstrengthnotcomingfromthestretchedlimbssuchasliftingandholdingalegwithyourarmorbyotherexternalmeans

Examplesofstaticpassiveflexibility

Passiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreatertheflexibilityreserveandthegreaterthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasactiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityproportionaltotheincreaseofstaticflexibility(Matveyev[Matveev]1981)

TheprinciplesofflexibilitytrainingarethesameinallsportsOnlytherequiredlevelofagivenkindofflexibilityvariesfromsporttosport

TheflexibilityofanathleteissufficientlydevelopedwhenthemaximalreachofmotionsomewhatexceedsthereachrequiredincompetitionThisdifferencebetweenanathletesflexibilityandtheneedsofthesportiscalledldquotheflexibilityreserverdquoorldquotensilityreserverdquoItallowstheathletetodotechniqueswithoutexcessivetensionandpreventsinjuryAchievingthemaximumspeedinanexerciseisimpossibleatyourextremerangesofmotioniewhenyouhavenoldquoflexibilityreserverdquo

Thetrainingofflexibilityaswellasofanyothermotorabilityshouldproceedinformfromgeneraltosport-specificmdashreflectingtheneedsofparticularsportsInchoosingstretchesyoushouldexamineyourneedsandtherequirementsofyouractivityForexampleifyouareahurdleryouneedmostlyadynamicflexibilityofhipstrunkandshouldersToincreaseyourrangeofmotionyouneedtododynamiclegraisesinalldirectionsbendsandtwistsofthetrunkandarmswingsYoucanperfectyourtechniquebydoingvariousdynamicexercisesconsistingofwalkingorrunningoverthehurdlesThehurdlersstretchastaticexercisedoesnotfitintoyourworkoutbecauseitstrainsyourkneebytwistingitSimplefrontandsidesplitsarebetterforstretchingyourlegsTheexplanationthatinthehurdlersstretchyourpositionresemblestheoneassumedwhilepassingthehurdleispointlessYoucannotlearndynamicskillsbyusingstaticexercisesandviceversaThetechniqueofrunningoverthehurdlesisbetterdevelopedinmotion

InkarateorkickboxingpunchesblowsandkicksshouldhittheirtargetswithmaximumspeedSometargetsrequirenearlyfullystretchedmusclesofthehittinglimb(inthecaseofkicksalsoofthesupportingleg)Yournervous

hittinglimb(inthecaseofkicksalsoofthesupportingleg)YournervoussystemhasawayofmakingsurethatastretchparticularlyasuddenonedoesnotendabruptlycausingamuscletearButagradualslowingdownbeforethemomentofcontactwillspoiltheimpactThereforeyouhavetotrainyournervoussystemsoyoucanhavemaximalspeedatthemomentofcontactevenifitisclosetothemaximalreachofmotioninthismovementInthecaseofkicksyoucanlearnthisskillbyusingyourhandasatargetforthemCentersinyourbrainthatregulatecoordinationandrapidmovementsknowaboutthehandTheyknowwhereitisandthatitcanstopthekicksothelegdoesnothavetobesloweddowngraduallytopreventoverstretching

Examplesofexercisesdevelopingtheabilitytokickwithmaximumspeedattherangesofmotionrequiredinfighting

YoumustfirstdeveloptheabilitytomoveyourlimbswithmoderatespeedwithinafullrangeofmotioninjointsinordertodothesespecifickickingdrillsYoushouldstartatalowerheighttoavoidinjuryfromanysuddencontractionofrapidlystretchedmusclesYoucanusethisexerciseonlyinawarm-upbecauseofthelimitedvarietyofkicksthatyoucanpracticethisway

FightersrelyingonhighkicksastheircombattechniquesshouldspendafewminutesinthemorningonthedynamicstretchingoftheirlegsStartingslowlytheyshouldgraduallyraisethelegshigherLatertheyshouldincreasethespeedoftheirmovementsperhapsevenusingthepreviouslydescribedldquohand-kickingrdquodrillPracticalexperience(NorthKoreanSovietblocscommandounits)showsthatdoingtheactualcombatkicksinthismorningstretchisnotnecessarytobeabletodothemlaterinadaywithoutawarm-up

Wrestlers(freestyleGreco-Romanjudoandothers)needespeciallygreatstaticstrengthinextremerangesofmotiontogetoutofholdsandlocksTheywillbestdevelopthisstrengthbyisometricstretchingandliftingweightsthroughthefullrangeofmotionalongappropriatepaths

GymnastsandacrobatsmustdisplayahighdegreeofdevelopmentofallkindsofflexibilitywithgreateremphasisonstaticactiveflexibilitythaninanyothersportTrainingforanddisplayingstaticactiveflexibilityrequiresgoodstrengthinthetrunkmusclesespeciallyinthelowerback

RowersshouldhavehamstringslongenoughtoallowthemtoleanfarforwardatthecatchphaseoftherowingstrokewithoutflexingthelumbarspinemuchIfthehamstringsareshorttherowerscompensatebyflexingthespinemorethan50ofitsmaximumrangeofflexionSuchflexingcombinedwiththehighcompressiveandshearingforcesactingonthespineduringrowingcontributestohyperflexionofthespinemdashwhichcorrelatesstronglywithlowbackpain(ReidandMcNair2000Howell1984)

SwimmersshouldhavelonghamstringsandchestmusclesWhendoingthebreaststrokeifyougoupanddowninthewaterinsteadofmovingjustunderthesurfaceitmeansthatyourchestmusclesaretooshortInthebackstrokethisshortnessalsocausesyourfacetosubmergewhenthearmentersthewater

shortnessalsocausesyourfacetosubmergewhenthearmentersthewaterwhichiswhenyouwanttotakeabreathInthecrawlshorthamstringspullyourfeetoutofthewaterandmakeyourlegworkinefficientPoorflexibilityofanklesandtoesmakesaswimmerridelowinthewater(Ankleflexibilitycanbeimprovedbywearingfinswhiledoingkicksetsandtoeextensionsandcurlsimproveflexibilityandstrengthofthetoes)

YoushouldbecarefulinchoosingyourstretcheshoweverbecausetoomuchflexibilityinsomepartsofthebodycanbedetrimentaltoyoursportsperformanceorjustunhealthyForexampleeventhoughswimmersneedmorethananormalrangeofmotionintheshoulderstheirinternalrotatorsstretchesshouldnotgobeyondthefrontalplaneofthebodytoavoiddamagingthejointcapsuleandcartilageatthefrontofshoulderjointwhichwouldleadtoshoulderinstability(BakandMagnusson1997)Forcedstretchingmdashpastthepointwhereyoucanmoveusingthestretchedmusclesmdashcandamagethecapsuleoftheshoulderjointleadingtoshoulderinstabilityandpain(McMasterandTroup1993McMasteretal1998)Femalegymnastswithsymptomsofmusculoskeletaldisordersofthelowerbackcantouchthefloorbehindtheirfeetinastandingpositionfartherthanthosewithoutsymptoms(Kirbyetal1981)Thismaybecausedbyhavingweakoroverstretched(inhibitedbyexcessivestretching)hamstringsormusclesofthebuttocks(Walther2000)Anotherpossiblecauseofthelowbackdiscomfortingymnastswhocantouchthefloorveryfarbehindtheirheelsinastandingpositioncouldbepoorforminperformingstretchesforlumbarflexionsuchasthetoe-touchingstretchesmdashroundingthebackwhenleaningforwardDuringsuchstretchesthespineshouldbekeptldquostraightrdquomdashwithitsnormalnaturalcurvesjustlikewhenyouarestandinguprightmdashsothemovementoccursmainlyinthehipjointsRoundingthelowerbackcanoverstretchitsmusclesandligamentsandcausealifetimeofbackpain(Alter1996)

SomeOlympicweightliftersmayneedtotightenthemusclessurroundingthehipandkneejointsfortheproperexecutionofliftsMusclesthataretoorelaxedatlonglengthlettheweightlifterldquosinkrdquotoodeeponthelegswhilegettingunderthebarbellThismakesitdifficulttostandupandcompletethelift

RunningeconomyhasbeenassociatedwithdecreasedflexibilityStiffnessofthecalfmusclesandAchillestendonenhancesldquoelasticenergystorageandreturnrdquoduringeveryrunningstepandthesmallrangeofmotionofexternalrotationinthehipreducesthemetaboliccostofthemuscularactivityneededforstabilizing

thepelvisduringlong-distancerunning(Craibetal1996)ExcessivemobilityinthejointsdiminishesstabilityofthebodycausingscatteringoftheforcesactingonitThisinturnnecessitatesadditionalmusculartensioninmovementswherepartsofthebodyhavetobestabilizedtosupportheavyloads(Raczek1991)Suchscatteringofforcesmdashforexamplecausedbyanexcessivelyloosetrunkatthemomentoftakeoffmdashreducesperformanceinjumping(Wazny1981b)

Maximalforceproductioninbenchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemoversifthebenchpressisdonewithoutarebound(Wilsonetal1994)soflexibilitytrainingcouldaffectitadverselybutperformanceinabenchpressdonewithareboundbenefitsfromflexibilitytraining(Wilsonetal1992)Performanceinsprint(aspeed-strengtheffort)improvedwhenbothweighttrainingandstretchingwereincludedwithsprinttrainingascomparedtosprinttrainingalone(Dintiman1964)AttheveryleastDintimansexperimentshowedthataddingstretchingtosprinttrainingdidnotlowertherunningspeed

Totakeadvantageofareboundthestifferthemusclesandtendonsthebetterprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanrequiredforfullutilizationofthereboundthenhighstiffnessdoesnothelpanditmaybeeconomicaltoincreaserangeofmotionevenatthecostofloweringsomewhatthestiffnessofyourinvolvedmusclesandtendons(Wilsonetal1992)

Havingmusclessoshortandstifftheylimittherangeofmotionrequiredinyoursportmaycauseanoveruseinjury(Krivickas1997Howell1984)

AnotherfacttoconsiderwhiledecidingwhethertostretchSaxtonandDonnelly(1996)showedthatresistanceexercisesconsistingofeccentricmuscleactions(inwhichmusclestenseastheyarebeingstretched)causedlossofstrengthatshortmusclelengthAccordingtothemthislossofstrengthatshortlengthsuggeststhatanincreaseinmusclelengthhasoccurredperhapsduetoelongationofthesarcomeresorelongationofconnectivetissueofthemuscleandtendonorboth

InjurypreventionandflexibilityWhetherhighorlowflexibilitypreventsorpredisposesforinjuriesinsportsdependsonthesportandontheathletesfavoritetechniquesInsomesportspoorflexibilityinsomemovementsmaycauseoveruseinjurieswhileinothersalessthanaverageflexibilityimprovesperformanceHereiswhatGleimandMcHugh(1997)say

ldquoItispossiblethatflexibilitypatternswhichrepresentriskfactorforonesportmaynotdosoforanotherNoclearrelationshipcanbedescribedbetweenflexibilityandinjurythatisapplicabletoallsportsandlevelsofplayWhileincreasedflexibilityisimportantforperformanceinsomesportsthatrelyonextremesofmotionformovementdecreasedflexibilitymayactuallyincreaseeconomyofmovementinsportswhichuseonlythemidportionofrangeofmovementrdquo(GleimandMcHugh1997)

MostmusclestrainsldquoarebelievedtooccurduringeccentriccontractionswhichcancausedamagewithinthenormalrangeofmotionIfinjuriesusuallyoccurwithinthenormalrangeofmotionwhywouldanincreasedrangeofmotionpreventinjuriesrdquo(Shrier2000)

AmuscledoesnothavetobemaximallystretchedtobetornMuscletearsaretheresultofaspecialcombinationofastretchandacontractionatthesametime(Garrett1996)andneitherthestretchnorthecontractionhastobemaximalSometimesthecontractionisreallyaspasmresultingfromachronicweaknessofthemuscleEventhemostflexibleathletecandevelopanoveruseinjurythatmanifestsitselfasamusclespasmIftheathletecontinuestoexercisewithamusclespasmeventuallyastrongtensionoftheaffectedmusclemay(andoftendoes)tearitSoyouseethatgreatflexibilityalonewillnotpreventinjuriesActuallyexcessivedevelopmentofflexibilityleadstoirreversibledeformationofthejointswhichdistortspostureandadverselyaffectsperformance(Matveyev[Matveev]1981)Forexamplerepeatedforcefulhyperextensionsofthebackmaydamagevertebrainadolescents(HarveyandTanner1991)Inbaseballandswimminglaxityoftheglenohumeraljointpredisposesthejointforinjuries(Fleisigetal1995McMasteretal1998Pappasetal1985)

Lowbackpainmayresultfromlaxityofjointsotherthanthoseofthebackmdashlaxligamentsofankleandkneejointsincreasetheriskoflowbackpain(Nadleretal1998)Youcancompensateforlaxligamentsbystrengtheningthemusclescrossingagivenjoint(Krivickas1997Zeliskoetal1982)

Therearefourmaincausesofinjuriesgreatdifferencesinstrengthbetweentwoopposingmusclegroupsstrengthandflexibilityimbalancesbetweenthesamemusclegroupsonbothsidesofthebodyadifferenceoffatigability(muscleendurance)betweenthelimbsandimbalancesinactivityofmuscles(Burkett1970Knapiketal1991Murphy1991Orchardetal1997McMasteretal1991Rudy1987Tyleretal2001)AccordingtoMurphy(1991)imbalancesinactivityaremorelikelytocauseaninjurythanimbalancesinstrength

Differencesinstrengthofthesamemusclegroupsonbothsidesofthebodywhenmeasuredatagivenvelocityshouldnotexceed10percent(FeiringandDerscheid1989)

MorespecificinformationontheproperratiosofstrengthamongmusclegroupsisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance

UnbalancedflexibilityieanabnormallylargerangeofmotioninsomemovementsbutlessthannormalinothermovementsinthesamejointmaycontributetoinjuriesInclassicalballetwheredancershaveanextraordinaryrangeofexternalrotationandabductionofthehipcombinedwithlessthannormalinternalrotationandadduction30ofdancerscomplainoflateralkneepainand33ofanteriorhippain(Reidetal1987)Innonathleticpeoplearangeofexternalrotationinthehipsgreaterbymorethan10degreesthantherangeofinternalrotationisassociatedwithlowbackpain(Ellisonetal1990)SoforsafetyssakedosomestretchesindirectionsthatarenottypicalforyoursportoratleastdosomeofyourstretchesinthefullrangeofmotionForexampledolegswingsfromfulladduction(acrossyourbody)tofullabductionorarmrotationsfromfullexternalrotationtofullinternalrotation

BalancingtheflexibilityofallthemusclesinajointandimprovingthestrengthandenduranceoftheweakermusclesaretheeasiestmeasuresforpreventionofinjuriesAcarefulanalysisofyourformofmovementmayalsoholdthekeytoinjurypreventionAgoodtechniquefeelseffortlessEliminatethosemomentsinyourtechniqueinwhichyouusethemaximaltensionofalreadystretched

yourtechniqueinwhichyouusethemaximaltensionofalreadystretchedmusclestocounterthefastmovementofarelativelybigmassSuchmovementsmayleadtotearsinthemusclesofasupportingleginkickingforexampleLikewiseifyouabruptlystrainagainstgreatexternalresistanceoragainsttheinertiaofyourbodyitmayleadtoamusclestrainmdashforexampleahamstringtearinstartingasprintfromthestartingblocks

IfonemusclegroupormusclesofonelimboronesideofthebodyaremoretensedthanothermusclesyoumayhaveanerveproblemormisalignedbonesForexampleatwistedpelviswillcauseonehamstringtobemoretensedthantheotherStretchingoverlytensedmusclescannotfixthecauseoftheirabnormaltensionInthisexampleitneitherrealignsthepelvisnoraddressesthecauseofthismisalignmentwhichcanbeneurologicalormechanicalWhilestretchingmaytemporarilymakeyoufeelbetteritwillnotremovethethreatofpotentialinjuryThisiswhystaticstretchingbeforeworkingoutdoesnotpreventinjuriesResearchbearsthisoutmdashthemajorityofstudiesshowstaticstretchesbeforeworkingouttobedetrimentalorofnobenefitforinjuryprevention(Shrier2000)Pre-exercisestaticstretchingdoesnotpreventsorenesstendernessortheforcelossthatfollowseccentricexercise(Johanssonetal1999)

Ininstancesofexcessivetension(excessiveneuralstimulation)orweakness(excessiveneuralinhibition)causedbymisalignedjointsorneurologicalproblemstypicalstrengthtrainingexerciseswillnothelpyoueitherTypicalstrengthexerciseswilleitheroverstresstheoverlytensedmusclesorwillbypasstheweakonesbyrecruitingotherstodotheirjobTofixsuchproblemsyouneedthehelpofaphysicaltherapistproficientwithmuscletestingandactivationtechniqueswhoamongothermodesoftreatmentmayprescribespecialexercisesfornormalizingthetensionofmuscles

ThefactthatstaticstretchingoranystrenuousstretchingrightbeforeexercisingisuselessorevenharmfuldoesnotmeanthatyoumaynotstretchstrenuouslyatallJustdoitaftertheotherexercisesInthecaseofexercisesthatdoconsiderabledamagetothemusclessuchasveryhardresistanceexercisesdostretchesseveralhourslaterStretchingduringtheacutephaseofmuscledamagewouldcompoundthedamageEvenstaticstretchingcanputenoughstressonthemusclefiberstodamagethemForpersonsjustbeginningaworkoutprogramstretchingalonemdasheitherballisticorstaticmdashmaycausedelayedonsetmusclesorenesswhichisasymptomofmuscledamage(Smithetal1993)

Thisisahow-to-do-itbookaboutstretchingbutyouneededtoknowalittlewhy-to-do-itbeforeyougotstartedNowyouarereadytobegin

2HowtoStretchTherightstretchingmethodwillletyouhavegreatflexibilityevenwithoutawarm-upSuchflexibilityisessentialforcoachessotheycandemonstrateatechniqueimmediatelywhenitisneededAlackofthisabilityindicateseitherthatthestretchingmethodyouuseisincorrectyouarechronicallyfatiguedorboth

CautionInspiteofhavingthisabilityyoushouldnotabuseitItisfinetodoafewfullrange-of-motionmoveswithoutwarm-upbutnotmanyTakekickboxingorkaratekicksforexamplemdashkicksinvolvesuddentwistingorbendingofthetrunksonotwarmingupcanresultinbackpainThebackiswrappedindeeplayersofmusclesandthelargeranddeeperthemassofmusclesthemoretimeittakestowarmitupWarmingupbeforeeffortfacilitatesrecoveryafterit

DevelopinggreatflexibilityisoneoftheeasiesttasksinathletictrainingIttakeslittletimeandefforttoreachanexceptionallevelWithrationaltrainingflexibilityimprovesfromdaytoday(Ozolin1971)WhythendosomanypeoplespendhoursweeklyyearafteryearandgetsuchmeagerresultsHerearethemostcommoncausesofdifficultiesindevelopingathleticformflexibilityinparticular

Thewrongwarm-upDoingstaticstretchesdoesnotsufficientlyraisemuscletemperatureitdoesnotincreasebloodflowthroughmusclesitdoesnotwarmupjointsorprepareyouforfurthereffort

ThewrongtrainingloadTrainingloadsthataretoogreatwithoutenoughrestcausechronicfatigueIfyoubeginyourworkoutstillsoreafterthepreviousoneyouareaskingforaninjuryoratleastyouhamperyourfurtherprogress

ThewrongsequenceofeffortsIfyouusethewrongsequenceofeffortsinaworkoutorinamicrocycleitmaydoubleortripleyourrecoverytime(AmicrocycleisasetofworkoutsItusuallylastsoneweekInformationonhowtoarrangeworkoutsinmicrocyclesisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

ThewrongmethodsIncorrectmethodsofteachingskillsmayresultintoomanyrepetitionsofagivenexerciseandchroniclocalfatigueChoosingmethodsthatdevelopathleticabilitiesandskillsinwaysthatinterferewiththedevelopmentofflexibilityaswellastotalathleticdevelopmentisreallyanumbrelladifficultythatcoversalltheproblems

ApplyingthemethodologyyoufindadvocatedhereinyourtrainingwillpreventyoufrommakinganyoftheprecedingmistakesTheseprinciplesareincludedinthedescriptionsofstretchingmethodsIfyoufollowtheinstructionstotheletteryouwillnotgowrong

MethodsofstretchingThereareseveralmethodsforimprovingflexibilityInthisbookyouwillfindonlythesafestandmostefficientoftheseYourchoiceofmethod(orcombinationofmethods)dependsonyoursportandtheshapeyouarein

DynamicstretchingDynamicstretchinginvolvesmovingpartsofyourbodyandgraduallyincreasingreachspeedofmovementorbothPerformyourexercises(forinstancelegraisesorarmswings)insetsofeighttotwelverepetitionsIfafterafewsetsyoufeeltiredmdashstopFatiguecausesadecreaseintheamplitudeofyourmovementsDoonlythenumberofrepetitionsthatyoucandowithoutdiminishingyourrangeofmotionMorerepetitionswillonlysetthenervousregulationofthemuscleslengthattheleveloftheselessthanbestrepetitionsandmaycauseyoutolosesomeofyourflexibilityWhatyourepeatmoretimesorwithagreatereffortwillleaveadeepertraceinyourmemoryAfterreachingthemaximalrangeofmotioninajointinanydirectionofmovementyoushouldnotdomanymorerepetitionsofthismovementinagivenworkoutEvenifyoucanmaintainyourcurrentmaximalrangeofmotionovermanyrepetitionsyouwillsetanunnecessarilysolidmemoryoftherangeofthesemovementsYouwillthenhavetoovercomethesememoriesinordertomakefurtherprogress

DynamicstretchesdonotinvolvestoppingandholdingthestretchedpositionSuchholdingisthefeatureofstaticactivestretches(seedefinitionbelowonthispage)

Onerelativelyrecentstudy(Bandyetal1998)confusestheissuesomewhatbymisnamingcertainstaticactivestretchesasldquodynamicrangeofmotionexercisesrdquoAreadermisledbythattermwhichBandyappliestoraise-and-holdstretchesmightwronglyconcludethatdynamicstretchingdoesntmeasureuptowhatitissupposedtodo

WhatisdynamicstretchingsupposedtodoItincreasesdynamicactiveflexibilityYourbodyinmotionincreasesitsspeedofmovementoritsrangeorbothTheseareresultsyoumeasureindynamicmotionsnotinstaticpositions

DonotconfusedynamicstretchingwithballisticstretchingeitherInballisticstretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyand

stretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyandabruptlyincreasetherangeofmotionBallisticmovementcannotbeadjustedorcorrectedoncestartedBallisticorbouncestretchesmayresultinimmediateaswellasresidualpainmdashthesymptomofldquominuteinjurytosofttissueinvolvedinthestretchingrdquowhichthesubsequentstrenuousexercisesmayaggravateldquotothepointofseriousmuscledamagerdquo(LoganandEgstrom1961)NelsonandKokkonen(2001)showedthatmaximalforceinkneeflexiondeclinedontheaverageby75andinkneeextensionby56aftersix15-secondballisticstretchesmdashbobbinginastretchmdasheventhoughmorethan10minutespassedbetweenballisticstretchingandstrengthtests

Indynamicstretching(asopposedtoballisticstretching)therearenobobbingbouncingorjerkymovementsandthemovementsarecontrolledthoroughlyeventhoughtheyarequitefastIndynamicstretchingthestretchisnotsuddenunlikeinballisticstretching

Practicallythesamedynamicstretch(forexamplealegswing)canbeperformedwithcontrolthroughthewholerangeofmovementorwithnocontroloverasubstantialpartofthemovementwhenthestretchtakesplaceorasanythinginbetween

StaticactivestretchingStaticactivestretchinginvolvesmovingyourbodyintoastretchandholdingittherethroughthetensionofthemuscle-agonistsinthismovementYoumaynoticethattheharderyoutensetheagonisticmusclesthelessresistanceyoufeelfromthestretchedmuscles

Staticactivestretchesincreasebothyourstaticactiverangeofmotionandyourstaticpassiverangeofmotion(Bandyetal1998RobertsandWilson1999)Longer(15seconds)staticactivestretchesaremoreeffectiveforincreasinganactiverangeofmotionthanshorter(5seconds)onesBothdurations(5secondsand15seconds)causesimilarincreasesinthepassiverangeofmotionmdashwhichexceedthestaticactiverange(RobertsandWilson1999)

RelaxedstretchingforstaticpassiveflexibilityRelaxedstretchinginvolvesrelaxingyourbodyintoastretchandholdingittherebytheweightofyourbodyorbysomeotherexternalforceThistypeofstretchingismoreeffectivethandynamicstretchingforincreasingthestaticpassiverangeofmotionanddecreasingtheamountofforceneededtoholdastretchmdashthetensioninastaticposition(McNairandStanley1996McNairetal2001)Relaxedstretchesincreasestaticpassiverangeofmotionmorethanstaticactivestretches(Bandy

etal1998)

RelaxedstretchesrelievecrampsofoverstimulatedmusclesSlowandlightrelaxedstaticstretchingisusefulinrelievingspasmsoccurringinmusclesthatarehealingafteraninjuryorarejustsore(deVries1961)StretchingofsoremuscleshowevermayfurtherdamagethemAfterallsorenessisasignofmuscletissuedamageandSmithetal(1993)showedthatstretchingmaycausedelayedonsetmusclesorenessSoifyoufeelthatastretchmayrelievespasmsinthesoremusclestobesafestretchlightlymdashonlyasmuchasittakestofeelrelief

CautionAfteraninjuryyoushouldnotexerciseorstretchatalluntilyouhavehealedsufficientlyandyouhavecheckeditwithyourdoctor

Forincreasingstaticrangeofmotionthemosteffectivedurationofrelaxedstretchesis30secondsandthemosteffectivefrequencyisonceperday(BandyandIrion1994Bandyetal1997)

IsometricstretchingforstaticpassiveflexibilityUsingpositionssimilartothoseinstaticpassivestretchingandaddingthestrongtensionsofstretchedmusclesyoucancausepostcontractiverelaxationsandsubsequentlyincreasesinthestretch(TheserelaxationsfollowingstrongtensionsfeeljustlikeDrJacobsonsProgressiveRelaxation)Foragreatereffectasyourelaxthestretchedmuscleyoucantenseitsantagonistsiethemusclesthatopposeit(EtnyreandAbraham1986a)Eventuallywhenyouachieveyourmaximal(atthisstageoftraining)stretchyouholdthelasttensionforseveralsecondsThisincreasesthestrengthofthemusclesinthispositionEvenwithouttheselasttensionscontract-relaxstretchingimprovesyourrangeofmotionbothinpassiveandactivemovementsaswellasyourstrengthinconcentricisometricandespeciallyineccentricactions(Handeletal1997)

Isometricstretchingisthefastestandthemostefficientmethodofincreasingstaticpassiverangeofmotion(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)BecauseofthestrongandlongtensionsinthistypeofstretchingapplyitaccordingtothesameprinciplesasotherstrengthexercisesYoushouldallowsufficienttimeforrecoveryafterexercisingdependingonyourshapeandonthetotalvolumeofexercisestheirintensityandthesequenceofeffortsDonotexercisesohardas

tomakeyourmusclessoreanddonotexercisesoremusclesstrenuouslyMusclesorenessisaccompaniedbylossofstrengthandofrangeofmotion(MilesandClarkson1994)soifyoumakeyourmusclessoreoftenyouwillreduceyourflexibilityMuscleshorteningismostpronounced2daysafterperformingtheexercisesthatcausedmusclesoreness(Clarksonetal1992)Itisagoodideatodoisometricstretchesinstrengthworkoutsandondayswhenrecoveringfromtheseworkoutsdoeitherstaticrelaxedstretchesorreplacethelastlongtensioninyourisometricstretchesbyjustholdingtherelaxedmusclesinthefinalstretch

ToincreasestaticpassiveflexibilitydoisometricstretchesatleasttwiceaweekdependingonyourrecoverythoughWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekThebesttimeforisometricstretchingistheendofaworkoutmdashthisisthetimewhenisometricstretchesaremosteffective(Molleretal1985)Formaintainingflexibilityitmaybeenoughtodoisometric(contract-relax)stretchingonceperweek(Wallinetal1985)Youwillgethelpinsortingthesevaryingrecommendationsinchapter5

Doingbothisometricandstaticactivestretchingyouwillmostquicklydevelopstaticformsofflexibility

Todeveloppassivemobilityupto90ofwhatisanatomicallypossibleforankleandkneejointsitusuallytakesupto30daysforjointsofthespineupto60daysandforhipjointsfrom60to120days(StarzynskiandSozanski1999)

TumanyanandDzhanyan(1980)intheirresearchonpassiveandactiveformsofstaticflexibilityshowedthat

mdashpassivestretchingwhichincreasespassiverangeofmotioncausesparallelincreasesinactiverangeofmotionwiththedifferencebetweenthemunchanged

mdashstrengthexercisesdonethroughoutthefullrangeofmotionincreaseactiverangeofmotionandsoreducethedifferencebetweenpassiveandactiverangeofmotionand

mdashdoingbothpassivestretchingandstrengthexercisesincreasesbothpassiveandactiverangeofmotionwhiledecreasingthedifferencebetweenthem

Strengthexercisesforincreasingflexibilityaresimilartostretchesexceptthatwhatwouldbethefinalpositionofastretchistheinitialpositionofastrength

whatwouldbethefinalpositionofastretchistheinitialpositionofastrengthexerciseForexamplestrengthexercisesforincreasingshoulderflexibilityaredonefromstretchedpositionswithresistancelightenoughtostretchtheexercisedmuscleswithoutthedangerofoverstretchingthem(Platonov1997PlatonovandFesenko1990)Making3-to5-secondstopsatthemaximalstretchincreasestheeffectivenessoftheseexercises(Platonov1997)Whentheresistanceisjustright(nottooheavy)therangeofmotionincreasesineachsuccessivesetofsuchexercisesIfthestrengthexercisesmerelyinvolveallmusclesaroundajointbutdonotputthemonastretchineverypossibledirectiontheymaycauselossofflexibilityintheunexerciseddirections(GirouardandHurley1995)

EarlymorningstretchingIfyouneedtoperformmovementsrequiringconsiderableflexibilitywithnowarm-upyououghttomaketheearlymorningstretchapartofyourdailyroutine(Ozolin1971Wazny1981b)EarlymorningstretchingwhichyouwoulddobeforebreakfastconsistsofafewsetsofdynamicmovementsmdashforexamplearmswingsandlegraisestothefrontrearandsidesBeforedoingthesedynamicstretcheswarmupallyourjointswitheasymovementsDothestretchingbeforebreakfastbecauseafterthemealbloodflowinthemusclesisdiminishedwhichdecreasesflexibilityandbecausedoingdynamicstretchessuchashighlegraiseswithafullstomachisnotgoodfordigestion

DonotdoisometricstretchesinthemorningifyouplantoworkoutonstrengthorflexibilitylaterinthedayIsometricstretchesmaybetooexhaustingforyourmusclesifyoudothemtwiceadayYoumustallowasufficienttimeforrecoverybetweenexercises

Thewholeearlymorningroutinecantakeabout30minutesforbeginnersandonlyafewminutesforadvancedmdashafterreachingthedesiredlevelofflexibilityyouwillneedlessworktomaintainitYoushouldnotgettiredduringthemorningstretchingThepurposeofthisstretchingistoresetthenervousregulationofthelengthofyourmusclesfortherestofthedayRememberDonotworktoohardbecausefatiguereducesyourrangeofmotionindynamicmovementsandifyouoverdoityouwilldefeatthepurposeofthisexercise

Usuallynospecialcool-downisneededaftertheearlymorningstretchingIfindoingagreatnumberofrepetitionsyoumanagetoconsiderablyraiseyourtemperatureandpulserateslowdownthepaceofthelastsetsandthenspendaminuteortwowalkingIfyouhavelotsoftimeinthemorningyoucanalsodosomerelaxedstaticstretchesattheendofyourmorningstretch

StretchinginyourworkoutInyourtrainingusedynamicstretchesrightafterwakingupasyourmorningstretchandlateratthebeginningofyourworkoutasapartofawarm-up(Wazny1981b)Dostaticstretchesafterdynamicexercisessuchasrunningjumpingthrowingkickingorwrestlingthatmakeupthemainpartofyourworkoutpreferablyinacool-downIfyouneedtodisplaystaticflexibilityinthecourseofyourworkoutoreventthendotheseexercisesattheendofthewarm-up

Aproperlydesignedworkoutplanincludesthefollowingparts

1Thegeneralwarm-upincludingcardiovascularwarm-upandgeneraldynamicstretching(nostaticstretchesunlessyouareagymnastandtheroutineyoupracticeincludesstaticflexibilitydisplayssuchassplitsandbridges)

2Thespecificwarm-upinwhichmovementsresemblemorecloselytheactualsubjectoftheworkout

3Themainpartoftheworkoutinwhichyourealizeyourtaskforthisworkout

4Thecool-down

Thewholewarm-upshouldtakenomorethan30minutesDedicateabout10minutesofthistimetodynamicstretchingWarmingupshouldinvolveagradualincreaseintheintensityofyourexercisesTowardtheendofawarm-upusemovementsthatresemblemorecloselythetechniquesofyoursportorthetaskassignedforthisworkout

InNewYorkCityIhaveseenpeoplesittingonheatersinordertowarmupbeforeakickboxingworkoutApparentlytheydidnotrealizethatwarminguphastoprepareallsystemsofthebodyinorderforyoutoperformattopefficiencyIthastoaffecttheheartbloodvesselsnervoussystemmusclesandtendonsandthejointsandligamentsmdashcertainlynotjustoneareaofthebodyOneofthebestbooksonphysicaltherapy(HertlingandKessler1996)hasitrightldquoWarm-upisanincreaseinbodyheatbyactivemuscleuseforthepurposesofloweringsoft-tissueviscosityandenhancingbodychemicaland

metabolicfunctionstoprotectandpreparethebodyformoreaggressivephysicalactivityActivemuscle[warm-up]islikelytobemoreproductivethanpassivemeansofheatingbecausepassiveheatingdoesnot[adequately]enhancethemetabolicandcardiacfactorswhicharealsoimportantrdquo

Beginyourwarm-upwithlimberingupsuchasjointrotationsstartingeitherfromyourtoesoryourfingersMakeslowcircularmovementsuntilthejointmovessmoothlythenmovetothenextoneIfyoustartfromyourfingersmoveontoyourwristsfollowedbyyourelbowsshouldersandneckContinuewithtwistingandbendingofyourtrunkfollowedbymovementsinthehipsthekneestheanklesandfinallythetoesIfyoustartfromyourtoestheorderisreversedTheprinciplesarefromdistantjointstoproximal(tothecenterofthebody)fromoneendofthebodytotheother(toptobottomorviceversa)endingwiththepartofthebodythatwillbestressedmostinthenextexerciseThislastprincipleappliestoallpartsofaworkout

NextengageinfiveminutesofaerobicactivitysuchasmarchingorjoggingcombinedwithtrunktwistsleansarmswingsskipskneeraisesorshadowboxingmdashanythinghavingasimilareffectonthecardiovascularsystemFlexibilityimproveswithanincreasedbloodflowinthemuscles(Wazny1981b)

FollowthiswithdynamicstretchesmdashlegraisestothefrontsidesandbackandarmswingsforexampleDolegraisesinsetsoftentotwelverepetitionsperlegDoarmswingsinsetsoffivetoeightrepetitionsDoasmanysetsasittakestoreachyourmaximumrangeofmotioninanygivendirectionThetotalnumberofrepetitionsneededforreachingthemaximalrangeofmotionincreaseswithageItmaytake15-25repetitionsfor8-year-oldstoreachthemaximumrangeinshoulderandhipjointsbut30-45repetitionsfor17-year-olds(Raczek1991)Forproperlyconditionedathleteseventhosewhoaremucholderusuallyonesetineachdirectionisenoughwarm-uphowever

Doingstaticstretchesinthewarm-upforaworkoutthatconsistsofdynamicactionsiscounterproductiveanditcertainlydoesnotpreventinjuries(Shrier1999Popeetal2000)Thegoalsofthewarm-upareanincreasedawarenessimprovedcoordinationimprovedelasticityandcontractibilityofmusclesandagreaterefficiencyoftherespiratoryandcardiovascularsystemsStaticstretchesisometricorrelaxedjustdonotfitinhereIsometrictensionswillonlymakeyoutiredanddecreaseyourcoordinationPassiverelaxedstretchesontheother

handhaveacalmingeffectandcanevenmakeyousleepyAproperwarm-upimprovesthemechanicalchemicalandneuralaspectsofyourmusclesfunctionandthuspreventsinjuriesbutanimproperwarm-upincludingwrongstretchingmaypredisposeyoutoinjuries(Safranetal1989)

SomereasonsnottodostaticstretchesbeforeexerciseaccordingtoShrier(19992000)

mdashThereisnoscientificevidencethatstaticstretchingbeforeexercisereducestheriskofinjury

mdashEvenmildstaticstretchingcandamagemusclecells

mdashStaticstretchingincreasespaintolerance

InthewordsofDrShrier(2000)ldquoItdoesnotseemprudenttoincreaseonestolerancetopainpossiblycreatesomedamageatthecytoskeletallevelandthenexercisethisdamagedanesthetizedmusclerdquo

ForaperiodfromseveralsecondsuptofiveminutesfollowingastaticstretchyoucannotdisplayyourtopagilityormaximalspeedbecauseyourmusclesarelessresponsivetostimulationmdashyourcoordinationisoffRelaxedstaticstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandcontractileforceforuptoonehour(Fowlesetal2000)Relaxedstaticstretchesimpairtheactivityoftendonreflexesmdashseveral30-secondstaticstretchesofthecalfmusclesreducethepeakforcetheforceriserateandthehalfrelaxationrateoftheAchillestendonreflex(RosenbaumandHennig1995)

Maximalforceproductionisimpairedforseveralminutesafterstrenuousstretchingwhetherstaticorballisticbouncing(Stretchingisstrenuouswhenyoudoitatthepainthresholdanditislightwhenyoufeelasensationofstretchbutnotpain)Kokkonenetal(1998)showedthatmaximalforceinkneeflexiondeclinedontheaverageby73andinkneeextensionby81aftersix15-secondstaticstretcheseventhough10-25minutespassedbetweenstaticstretchingandstrengthtestsMaximalforceofthelegsmaydeclinelessornotatallifanathletewalksforafewminutesfollowingstaticstretchingandpriortoresistanceexerciseaninadvertentrevelationduetopoordesignofastudybyMorgan(2000)Reductionofactivationorimbalanceinactivitythatfollowsstaticstretchingismorelikelytocauseaninjurythanareductioninstrength(Murphy1991)(Thisappliestoasingleworkoutandnottolong-termtrainingAlong-term[3-12weeks]stretchingprogrammayimprovestrengthperformance[KokkonenandLauritzen1995Wilsonetal1992Worrelletal1994])

AlloftheabovenotwithstandingEastEuropeansportstrainingauthoritiesconsideralternatingstretcheswithsetsofresistanceexercises(foreithermaximalstrengthorformuscularendurance)averyeffectivemeansfordevelopingbothflexibilityandstrength(Platonov1997PlatonovandFesenko1990)Youhavetokeepinmindthata)exercisesdevelopingmaximalstrengthneednotinvolveovercomingmaximalresistancenormovingatahighvelocityandb)anathletewhowantstoalternateresistanceexerciseswithstretchesneeds

andb)anathletewhowantstoalternateresistanceexerciseswithstretchesneedstobewellattunedtotheeffectsofeitheroftheseexercisesonhisorhermusclesInsuchalternatingworkeachsetofstretchescausesanincreaseoftherangeofmotionovertheinitialvalueandeachfollowingsetofresistanceexercisescausesareductionintherangeofmotionbuttheincreasesarelargerthanreductionssothefinalrangeofmotionisconsiderablygreaterthantheinitialrange(Platonov1997)

StaticstretchingreduceddropjumpperformanceandtendedtodecreaseexplosiveforceproductionProprioceptiveNeuromuscularFacilitation(PNF)stretchinghasasimilareffectbutnotstatisticallysignificantmdashmeandropjumpperformancereducedby32andmeanexplosiveforceproductionreduced33(YoungandElliott2001)InYoungandElliottsstudyjustasinMorgansthetestedathletesalsowalkedforafewminutesbetweenstretchesandjumpswhichmaybethereasonforsuchsmalldecreasesinperformance

CautionIfyoutrytomakeafastdynamicmovementimmediatelyafterastrenuousstretchwhetherstaticorbouncingyoumayinjurethestretchedmuscles

Afterthegeneralwarm-upyoucanmoveontoasport-ortask-specificwarm-upThechoiceofexercisesinthespecificwarm-updependsonyoursportandonthesubjectoftheworkoutmdashdifferentifdevelopingstrengthisthesubjectdifferentifdevelopingenduranceanddifferentyetiflearningatechniquewitheachtechniquerequiringdifferentwarm-upandlead-upexercises(StructuringworkoutsfordevelopingthoseandotherabilitiesandskillsisexplainedinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

Aspecificwarm-upshouldblendwiththemainpartofyourworkoutWhenthemainpartisoveritisthentimeforthecool-downandfinalstretchingUsuallyyouwouldonlyusestaticstretcheshereYoucanstartwiththemoredifficultstaticactivestretchesthatrequirearelativeldquofreshnessrdquoAfteryouhaveachievedyourcurrentmaximumreachinthesestretchesmoveontoeitherisometricorrelaxedstaticstretchesorbothfollowingtheisometricstretcheswithrelaxedstretches

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyouhaveatthisstageofyourtraining

reachthelimitofmobilitythatyouhaveatthisstageofyourtraining

AfteralltheisometricstretchesyoucandorelaxedstretchesforthesamemusclegroupsmdashifyoufeellikeitTherelaxedorstaticpassivestretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingrelaxedstaticstretchesafterisometricstretchesmayincreaseyourpassiverangeofmotionandreducetensioninstaticstretchesfurtherthanusingeithertypeofstretchesaloneAfterthefinalstretchesmarchorwalkaroundthegymortrackforafewminutestohelptheneuralregulationofyourmusclesreturntonormal

ThisistheendofyourworkoutIfyoudonotparticipateinanysportstrainingbutstillwanttostretchjustskipthespecificwarm-upandthemainpartofworkoutDoonlythestretchesstartingwiththedynamicandendingwiththestatic

QuestionIam29yearsoldIdothestrengthworkouttwiceaweekandIusethefollowingexercises

warm-up5minutes

dynamicstretches

squat(3x12)

isometricstretch

adductorflies(100reps)

goodmorninglift(3x12)

relaxedstaticstretch

IpickonlyoneexercisepermusclegroupbothinisometricandstaticandIdoit3-5timestensingineachtime3-5timesforthreetofivesecondsIsthissequenceandmethodcorrect

AnswerYesthisisanexampleofagoodsequenceofexercises

Ifyoufollowmyadvicetotheletterandtherestofyourathletictrainingisrunrationallyyoushouldbeabletodisplayyourcurrentlevelofflexibilitywithinamonthwithoutanywarm-upBycurrentlevelofflexibilityImeanthelevelyounormallydisplayduringaworkoutwhenyouaresufficientlywarmedupOfcourseitisstillbettertowarmupbeforeanyexercisesBeingabletodosplitsandhighkickswithoutawarm-updoesnotmeanthatyouarereadytoexerciseWarmingupletsyouperformefficientlyduringyourworkoutorsportseventandspeedsuptherecoveryafterwardMusclespreparedforworkdonotgetasmuchmechanicalandchemicaldamageastheunpreparedones

AfteryouattaintherequiredreachofmotionyoumayreducetheamountofworkdedicatedtomaintainingthisflexibilityMuchlessworkisneededtomaintainflexibilitythantodevelopitYouwillhavetoincreasetheamountofldquomaintenancerdquostretchingasyouagehowevertocountertheregressofflexibilityrelatedtoaging

TheuseofpartnersinstretchingThepracticeofusingpartnersinstretchingisawasteoftimeanditisdangerousThehelperisneitherstretchingnorrestingThedangerofusingapartnerinstretchingisobviousThepartnerdoesnotfeelwhatyoufeelHeorshecaneasilystretchyouabitmorethanyouwouldlikeIfyoufeelpainandletyourpartnerknowaboutitbythetimethepartnerreactsitcanbetoolate

ChildrenandflexibilitytrainingPreschoolchildren(ages2to5)donotneedtodedicateasmuchtimetoflexibilityexercisesasolderchildrenandadultswhomayhavetospendasmuchas5-15minutesperworkoutonflexibilityTheirbodiesaresopliablethatinthecourseofnaturalplaytheywillputtheirjointsthroughthefullrangeofmotion(Drabik1996)

Fromtheageof6to10themobilityofshoulderandhipjointsisreducedTopreventthisreductionofmobilitychildreninthisagerangemustdodynamicstretchesforshoulders(armraisesandarmrotationsinalldirections)andhips(legraisesinalldirections)Flexibilityofthespinereachesitsnaturalmaximumatages8-9(Drabik1996)Strivingtoincreasethespinesrangeofmotionbeyondthenaturalmaximumaswellasrepetitivebendingandtwistingofthespinemaycauseallsortsofproblemsmdashstressfracturestothegrowthplatesofthevertebraespondylolysisspondylolisthesisandslippeddiscsmdashresultinginlifelongbackproblems(Micheli1990)Somegymnastspayfortheirspinesgreatflexibilitybywearingbodybracesandspendingtherestoftheirlifeinpain

Avoidstaticstretchesofallkinds(passiveactiveisometric)inchildrenstrainingbecauseexcitationdominatesoverinhibitioninachildsnervoussystemThismeansthatitishardforchildrentostaystillrelaxandconcentrateproperlyonfeedbackfromtheirmusclesforperiodsaslongasstaticstretchesrequire(Drabik1996)IsometricstretchesrequireconcentrationandbodyconsciousnesstoproperlyinterpretsensationscomingfromthestretchedandstronglytensingmusclessoasnottoinjurethemIsometricstretchesthatstartfromthestandingpositionleadingtothesidesplitputsidewardforceonthekneesThisforcecanwithrepeatedapplicationstretchtheligamentsanddeformjointsurfacesofthekneesandthuscauselooseandknockedknees(Alter1996)

CautionDonotdoballisticisometricandstrenuousrelaxedstretchesbeforethesecondstageofadolescencebecausechildrensmusclesdonotresiststretchingasmuchasthoseofadultsandthesekindsofstretchescausetheirligamentstobestretched(Raczek1991)Ballisticstretchesinwhichyoubouncetoincreaseyourmaximumstretcharerisky(Ciullo

inwhichyoubouncetoincreaseyourmaximumstretcharerisky(CiulloandZarins1983)andmostlyuseless

Staticactivestretchesespeciallyliftingthelegandholdingithighwithoutanysupportcompressthespineandmayincreaselordosisbecausetheybendandtwistthespinewhilethehipflexor(iliopsoas)ofthatliftedthighispullingatthelumbarvertebraeIfyouhavetodosuchlegliftsasmightbethecaseingymnasticsforexampleyoushouldimmediatelyfollowthemwithexercisesandstretchesthatcorrectlordosis(pelvictiltsforwardbends)

Ages10to13(beforethegrowthspurt)iswhenyouintensifyflexibilitytrainingbecausechildrenbygainingmassfasterthanheightgetstrongerandmoreactiveIncreasedactivitywithoutanincreasedamountandintensityofstretchesmayreducetheirflexibility(Drabik1996)

Duringthegrowthspurt(13to15)heightmayincreasenearlyoneinchinamonthMicheli(1990)statesthatmusclesandtendonsdonotelongateasquicklyasgrowingbonesandtheresultinglossofflexibilityleadstooveruseinjuriesSpecificallyMichelisaysanexcessivelumbarlordosisleadingtobackinjuriesresultsfrombonesofthespinegrowingfasterthanitsmusclesandthatpaininthekneecapandeventuallydestructionofitscartilageiscausedbydoingtoomuchknee-bendingwhenthequadricepsistightenedbytherapidgrowthofthighbones(Micheli1990)Alargestudyonmorethan900highschoolstudentshoweversuggeststhatlossofflexibilityisnotcausedbygrowthbutonlyassociatedwithit(Feldmanetal1999)Inanycasestretchesshouldtargetthesemusclesthatareoverlytightotherwisethechildwilldevelopbadpostureorgetinjured(Micheli1990)Duringthisfirststageofadolescenceallbonesligamentsandmusclesareweakenedandyoushouldthereforeavoidstressingthetrunkbymanyrepetitionsofbendsandtwists

Inthesecondstageofadolescenceafterthegrowthspurt(15to19)youcanintensifyflexibilitytrainingonceagainanddosport-specificstretchesinqualityandquantitysimilartothoseforadults(Drabik1996)

LPMatveev(Matveyev[Matveev]1981)pointsoutthattheeffectivenessofflexibilitytrainingisgreatestduringchildhoodandteenageyearsandwarnsagainstexceedingtherangesofmotionpermittedbynormaljointstructureldquoExcessivedevelopmentofflexibilityleadstoirreversibledeformationofjointsandligamentsdistortsstanceandadverselyaffectsmotorabilitiesrdquohesays

TheelderlyandflexibilitytrainingCanyouimproveyourflexibilityifyouarefiftyorsixtyyearsoldWhynotEighty-year-oldpeoplecanHowfaryoucanimproveinabsolutetermsiewhatrangeofmotionyoucanachievedependsontheinitiallevelofyourflexibilityandstrength

Pastmaturitybothflexibilityandstrengthdeclinepartlyduetoagingandpartlyduetoinactivity(Basseyetal1989Gersten1991JamesandParker1989)Strengthandflexibilitytrainingcandecreasetheage-relatedlossofstrengthandmaintainorrestoreflexibility(AmericanCollegeofSportsMedicinePositionStand1998Buckwalter1997)Strengthtrainingalonewithoutanystretchingmdashwithresistancepermittingmaximally6-10repetitionswithoutstrainingatafullrangeofmotionmdashcanincreaseflexibilityoftheelderly(Barbosaetal2002)

Evenelderlymenandwomenoverseventyyearsoldcanincreasetheirflexibility(Brownetal2000Lazowskietal1999)Withstrengthtrainingtheelderlyevenintheir90scanincreasetheirstrengthandmusclemassmdashnotasfastandasmuchasyoungpeoplebuttheycan(Fiataroneetal1990Lexelletal1995)andtheresponsivenesstostrengthtrainingdeterminestheeffectivenessofisometricstretchesmdashthemostintensestretchesmdashaslongasthestructureofthepersonsjointsisnotanobstacle

Ultimatelywhetheranelderlypersoncanincreasehisorherflexibilitydependsontheindividual

Toseeifthestructureofjoints(shapeofbonesandlengthofligaments)permitsreachingtheextremesofnormalrangeofmotionperformtestssuchasthoseshowninthechapter8ldquoAlltheWhysofStretchingrdquoToseeifagivenkindofstretchesworksforyoumdashtrythemandseeForexampletoseeifisometricstretchesareeffectiveandsafetrythemIfcontractingastretchedmusclehelpstoincreasetherangeofmotionuponrelaxingthismusclethentheisometricstretchesareeffectiveIfrepeatingthesestretcheseverycoupleoreveryfewdaysdoesnotcauseapersistentmusclesorenessorpainorweaknessmdashthenmostlikelytheyaresafeSimilartrialscanbemadewithotherkindsofstretches

InthefollowingchaptersyouwillfindapracticaldemonstrationofprinciplesdiscussedupuntilnowTheexercisesareshowninthesequencethatyoushoulduseinaworkoutfromdynamicmovementstostaticonesgraduallymovingfromaverticaltoahorizontalpositioneachexerciseevolvingfromapreviousoneYouwillfindmorethantheabsolutelyessentialnumberofstretchesforaparticulargroupofmusclesThiswayinplanningaworkoutyouhavemanyexercisestochoosefromandarrangeinamethodicallycorrectsequencethatsuitsthesubjectoftheworkoutThisdoesnotmeanthatyoushoulddoalloftheminanyofyourworkoutsmdashoneofeachtypeofstretchforagivengroupofmusclesisusuallyenoughSoinaworkoutyouwoulddoonedynamiconeisometricandonerelaxedstretchforthehamstringforexampleConsiderthefacilitieswhereyouwillworkoutandwhatkindofexerciseswillprecedeandfolloweachstretchYoudonotwanttositinapuddletostretchyourhamstringforexampleYoudonotwanttodirectlychangepositionfromstandingtolyingdown(orviceversa)withoutstretchingintheintermediatepositions

MostphotographsinthefollowingchaptersshowonlythefinalpositionsofstretchesTostartdoinganyofthesestretchesyoudonothavetoleanyourtrunkspreadyourlegsortwistyourarmsasfarasthesephotographsshow

3DynamicStretchingDynamicflexibilitytheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxingtheextendedmuscleswithcontractingthemovingmusclesBesidesperfectingintermuscularcoordinationdynamicstretchingreducespassiveresistancetomovementthroughouttherangeofmotion(McNairandStanley1996McNairetal2001)

FatigueusuallyreducesdynamicflexibilitysodonotdodynamicstretchingwhenyourmusclesaretiredunlessyouwanttodevelopaspecificenduranceandnotflexibilityDynamicstretchingismosteffectivewhenyoucarryitoutdailytwoormoretimesaday(Ozolin1971)RussianresearcherLPMatveev(Matveyev[Matveev]1981)citesoneexperimentOnegroupofathletesdidtwosessionsofdynamicstretchingeverydayforfivedayswiththirtyrepetitionspersessionResults(increasesindynamicrangeofmotion)forthatgroupweretwiceasgreatasforthegroupthatfollowedaregimenthesameineveryrespectexceptwithadayofrestfollowingeachworkingday

AccordingtoMatveeveighttotenweeksissufficienttoachieveimprovementresultingfromactingonthemusclesAnyfurtherincreaseofflexibilityisinsignificantanditdependsonlong-termchangesofbonesandligamentsSuchchangesrequirenotintensivebutratherextensivetrainingieregularloadsoverthecourseofmanyyears(Matveyev[Matveev]1981)

DynamicstretchesareperformedinsetsgraduallyincreasingtheamplitudeofmovementsinasetThenumberofrepetitionspersetis5-15ThenumberpersessionneededtoreachthemaximalrangeofmotioninajointdependsonthemassofmusclesmovingitmdashthegreaterthemassthemorerepetitionsAreductionofrangeisasigntostopAwell-conditionedathletecanusuallymakeasetof40ormorerepetitionsatmaximalamplitude(Matveyev[Matveev]1981)

Dodynamicstretchesinyourearlymorningstretchandasapartofthegeneralwarm-upinaworkout(Stretchinginthemorningisjustaseffectiveasatanyothertimemdashprovidedyouwarm-upwell[MatveyevMatveev1981Wazny1981b])Ondaysyoudonotworkoutyoustillshoulddodynamicstretches

twiceeverydaymdashonceintheearlymorningstretchandoncemorelaterintheafternoonTheafternoonstretchingsessioncanincludethesamedynamicstretchesasthemorningstretchIfyouworkatnightandsleepduringthedaydotwosessionsofdynamicstretchingtoooneafteryouwakeupandonemoreafewhourslater

StartyourmovementsslowlygraduallyincreasingtherangeandthespeedofmovementsDonotldquothrowrdquoyourlimbsratherldquoleadrdquoorldquoliftrdquothemcontrollingthemovementalongtheentirerangeThenafteryouhavenearlyreachedyourfullrangeofmotionyoucanincreasethevelocityofthelimbsothelastfewinchesofitstrajectorycanbelesscontrolledmdashbutstillthestretchshouldnotbesuddenLoganandMcKinney(1970)applytheprincipleofspecificadaptationtoimposeddemandsinthecaseofflexibilityThisprinciplemeansthateventuallyeitherattheendofthefirstsetofdynamicstretchesorinothersetsyoushouldstretchatavelocitynotlessthan75ofthemaximalvelocityusedinyouractualskillakickforexample

AsarulesynchronizeyourbreathwithstretchessoyoubreatheoutwithflexingyourspineorcompressingyourribcageandbreatheinwhenextendingyourspineandexpandingyourribcageThisishowitisdoneindynamicexercisesofyogamdashSuryanamaskar(Grochmal1986)Forexamplebreatheoutwhenbendingyourtrunkforwardsoyouendyourexhalationatthegreateststretchbutwhenbendingyourtrunktothebackbreathein

Dynamicstretches

Neck

UsuallyyouusenospecialdynamicstretchesfortheneckWhatyouhavedoneatthebeginningofyourwarm-up(doingjointrotations)shouldbeenough

Arms

Swingyourarmsbackwardatvaryingangles

CrossingyourarmsinfronttouchyourshoulderbladeswithyourhandsthenstraightenthearmsandtouchyourhandsbehindyourbackToincreasetherangeofmotiontothebackyoucanrotateyourarmsinwardsothepalmsofyourhandsfaceout

Legs

BeginnersmayhavetostartwithagreatnumberofrepetitionsmdashfourtofivesetsoftentotwelverepetitionsperleginanygivendirectionveryslowlyincreasingtheheightatwhichthelegisraisedYoucanswitchthelegaftereachrepetitionorafterasetAfteramonthortwoyouwillnoticethatittakeslessrepetitionstoreachamaximumrangeofmotionEventuallyonesetoftwelverepetitionsineachdirectionperlegwillbeenough

LegraisetothefrontWithyourhandasatargetitiseasytoevaluateyourprogressMaintaingoodposture(straighttrunk)andyourhandcanserveasastopforverydynamic(explosive)legraisesStartaslowasfeelscomfortableKeepyoursupportinglegstraightitsheelonthegroundifpossible

LegraisetothesideThelegraisetothesideisthesameasafrontraiseexceptyourarmisstretchedtothesideandyouraiseyourlegsideways

AnotherformofthesideraiseThisformisusefulformartialartistsThefootofthelegabouttoberaisedpointsforwardsandcontactwithyourpalmismadebythesideofthefootYourhipswillhaveatendencytomovetothebackandyourtrunkwillleanforwardwhichisallrightbutdonotleanforwardanymorethan

necessaryGraduallyincreasetheheightatwhichyouplaceyourhandstartingathiplevel

IftheoutsideofyourhipshurtswhenyoudohighlegraisestothesideorsidekicksyouneedtotiltyourpelvisforwardwhileyoukickIfyoudontyouwilljamtheneckofyourthighboneintothecartilagecollarattheupperedgeofthehipsocketIfyouhavecoxavara(abendingoftheneckofthefemur)youcouldalsojamthegreatertrochanteragainstyourhipbone

LegswingfromtheoutsidetotheinsideYoucanagainuseyourhandasatargetTrytobringthelegasfaraspossibleacrossyourfront

LegraisetothebackUsinganyformofsupportataboutyourhipheightraisethelegashighaspossibleFeelthestretchinginfrontofyourthigh

Ifusingasupportletsyouraiseyourlegshighertothefrontandsidesmdashuseit

Trunk

Ifyoursportsdisciplinerequiresarapidtwistingandbending(withgreatamplitude)ofthetrunkaddthefollowingsetofexercisestoyourstretchingroutinesYoucanexpecttoreachfullmobilityofthetrunk(thejointsofyourvertebralcolumn)inagivendirectionafter25-30repetitionsofagivenexercise

YoucandodynamicstretchesforthetrunkstandingorsittingAsittingpositionisbetterbecauseitisolatesthejointsofthetrunk(vertebralcolumn)fromthelegjointsAlsorapidfrontandsidebendsinastandingpositioncanbecomeballisticstretchesandinjureyou

RotationsSitdownandtwistyourtrunkfromsidetosideTrytokeepyourhipsandlegsimmobile

SidebendsWhilesittingdownleanfromsidetoside

ForwardbendsLeanforwardfromasittingpositionDonotkeepyourbackstraightLetitgetroundIfyoukeepitstraightyouwillstretchyourhamstringsinsteadofyourback

BendstothebackLieonyourstomachandraiseyourtrunkusingyourarmsandthemusclesoftheback

BVSermeev(1968)studieddynamicstretchesandrecommendsthefollowingnumbersofrepetitionspersetandperworkout

ArmsMaximalrangeofmotion(ROM)isreachedafter5-10armswingsinanygivendirectionthereforetheseareminimumnumberspersetfordevelopingdynamicflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthearmand15-30forarmcirclesformaintainingflexibility15-25repetitionsoffull-rangemovementsperworkoutareenough

LegsandhipsMaximalROMinanygivendirectionofhipmovementsisreachedafter10-15legraisesinagivendirectionfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthethighandthesameforabductionofthethighformaintainingflexibility15-25repetitionsoflegraisesperworkoutareenough

TrunkMaximalROMofthetrunk(thejointsofyourvertebralcolumn)inflexionandextensionisreachedafter25-30repetitionsofdynamictrunkstretchesfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedare40-70perworkoutformaintainingflexibility30-40repetitionsperworkoutareenough

4StaticActiveStretchingItisdifficulttodevelopstaticactiveflexibilitytothelevelofyourdynamicorstaticpassiveflexibilityYouhavetolearnhowtorelaxstretchedmusclesandyouhavetobuildupthestrengthofthemusclesopposingthemsothatpartsofyourbodycanbeheldinextendedpositionsAlthoughthiskindofflexibilityrequiresisometrictensionstodisplayityoushouldalsousedynamicstrengthexercisesforitsdevelopmentIntrainingtoholdyourlegextendedtothesideforexamplekeepraisingandloweringitslowlyinonecontinuousmotionWhenyoucandomorethansixrepetitionsaddresistance(ankleweightspulleysorrubberbands)AfterdynamicstrengthexercisesdoacoupleofstaticactivestretchesholdingthelegupforsixsecondsorlongerthendostaticpassiveflexibilityexerciseslikeisometricorrelaxedstretchesYourstaticactiveflexibilitydependsonyourstaticpassiveflexibilityandstaticstrength

CautionInthecaseofholdinglegextensionsyoumusthaveastronglowerbackMyruleofthumbforbackstrengthisliftingcomfortablymdashwithoutpsychingupandteethgrindingmdashatleasttwiceyourbodyweightinthedeadliftIfyouconsiderthisexcessiveyouarewelcometolearnfromyourownexperience

IfyoursportrequiresonlydynamicflexibilitymdashforkickingsaymdashthenyoudonotneedstaticactivestretchesHoldingthelegupisnotdevelopingdynamicflexibilitynordynamicstrengthItisdevelopingastaticactiveflexibilityandstaticstrengthrequiredofgymnastsbutnotsomethingthatkickersneed

StaticactivestretchesthatinvolvemusclesofthebacksuchaslegextensionsandtrunkexercisescompressthespinesqueezeintervertebraldiscsandmayincreaselordosisThiscompressionisespeciallyharmfulbecauseitoccurswhenthespineisalreadybentorbentandtwistedTominimizedamagedostretchessuchasforwardbendsandpelvictiltsimmediatelyaftertheseexercisesThesestretcheswillrelievespasmsofthebackmusclesandincreasetheamountofspacebetweenvertebrae

StaticactivestretchesandstrengthexercisesInthelinedrawingsthatfollowyouwillseeexamplesofstrengthexercisesandstaticactivestretcheseachexamplefollowedbyaphotoofitsresult

Armextensiontotheback

Legflexion

Legabduction

Legextension

Hamstringandbackstretch

Sidebend

Trunkrotation

Backextension

5IsometricStretchingInthischapterandinchapter6ldquoRelaxedStretchingrdquoyouwilllearnhowtodevelopstaticpassiveflexibilityPassiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreaterthereservetensilityorflexibilityreserveandthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasyouractiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityequaltotheincreaseofstaticflexibility

StaticflexibilitymayincreasewhenyourmusclesaresomewhatfatiguedThisiswhyyoushoulddostaticstretchingattheendofaworkout

IsometricstretchingisthefastestmethodofdevelopingstaticpassiveflexibilityItalsoimprovesactiveflexibilityaswellasstrengthinconcentricisometricandeccentricactions(Handeletal1997)Thereareindicationsthatitcauseslongitudinalgrowthofmusclefibers(Handeletal1997)

IsometricstretchingisnotrecommendedforchildrenandadolescentathleteswhosebonesarestillgrowingYourbonesshouldbematureandyourmuscleshavetobehealthyandstrongforyoutouseisometricstretching

CautionIfyouneglectedyourstrengthtrainingorweredoingitincorrectlyisometricstretchesmayharmyourmuscles

WhenyouarenotreadyforisometricsWhenamuscleisweakduetoimproperstrengthtrainingorwhenitisstretchedwithtoomuchforceitcanbecomeexcessivelydamagedDependingontheamountofstressandalsoonthestrengthofthemusclethisdamageatamicroscopiclevelcanannounceitselfasmusclesorenessoritcanamounttoacompletemuscletear(musclestrain)TomakethemusclestrongeryoushoulddostrengthexerciseswithlightresistanceandahighnumberofrepetitionsDotheseexercisesslowlyMakefullstopsatthebeginningandattheendofeachmovementYoushoulddoatleastthreesetswithaminimumof30repetitionspersetexercisingthemusclesthataremostlikelytobeoverstretchedinyoursportortheonesthatyouintendtostretchisometricallyinthenearfutureGoodresultsarealsobroughtaboutbydoinglongsinglesetsof100to200repetitions

YoushoulddothesehighrepetitionexercisesattheendofyourstrengthworkoutsaftertheregularheavyweightslowrepetitionexercisesAfterthesehighrepetitionexercisesyoushoulddorelaxedstretchesforthesamemuscles

TypicallystrengthworkoutsorstrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldexercisemoreoften

Beself-observantTrialanderrorwillteachyoubywhatincrementsyoucanincreaseresistanceandhowfrequentlyyoucanworkoutwithoutgettingsoreMusclesorenessisaccompaniedbylossofstrengthandbyshorteningofthemusclesmdashmostpronouncedontheseconddayaftertheoverlystrenuousexercise(Clarksonetal1992)Thosewhoexerciseonarigidschedulemdashforexampleeveryotherdaymdashdespitebeingsoreafterthepreviousworkoutmayseetheirflexibilitygettingprogressivelyworseratherthanbetter

ItisdifficulttostatehowlongyouneedtoperformthehighrepetitionexercisesafteryouhavefoundoutthatyourmusclesaretooweakforisometricsTofindoutyouhavetoperiodicallytestthereactionofyourmusclestoisometricstretchesIfyourmusclesgetsoreitmeansthattheyarestilltooweak

WhenyouarereadyRememberthecautioninchapter2Pickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

RussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricexercisesfourtimesaweektentofifteenminutesperdayusingtensionslastingfivetosixsecondsTheamountoftensionshouldincreasegraduallyandreachamaximumbythethirdandfourthsecondIntheparticularcaseofisometricstretchingyoucanholdthelasttensionappliedatyourmaximalstretchmuchlongerforuptothirtysecondsorsometimesevenafewminutesIfyouarejustbeginningisometrictrainingyoushouldstartwithmildtensionslastingtwotothreesecondsIncreasethetimeandtheintensityoftensionasyouprogressAnyattempttodevelopstrengthbyisometricexercisesonlymayleadtoastagnationofstrengthinonlysixtoeightweeksTodevelopexceptionalstrengthaswellasflexibilitycombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsusingthesamemusclesAfterafewweeksyoumayhitaplateaumdashregulatingthetensionandlengthofmuscleswillstopbringinganyimprovementsinyourstretchesDonotworryDoyourexercisesconcentratingonthestrengthgainsyouwillachieveThesegainsareshownbytheincreasedtimeyoucanmaintainapositiontheamountofweightyoucansupportortheabilitytostandup(slideupwalkup)fromyourattemptsatsplitsAftersometimewhenyourstrengthimprovesyouwillnoticeagreatincreaseinyourflexibility

IfasaresultofisometricstretchingoranyotherexercisesyourmuscleshurtreducetheintensityoftheexercisesorstopworkingoutsoyoucanhealcompletelyWhenthepainisgoneifisometricsasstretchesorasstrengthexerciseswerethecauseoftheproblemprepareyourselfforusingthemagainbydoingnormaldynamicstrengthexercisesgraduallyincreasingresistanceIfforexamplestretchingyourlegsbyisometricstretchescausedpaininanyofthelegmusclesstopexercisingWaittillthepainisgonethentrymarchingrunningrunningupaninclineclimbingstairsordoingsquatsLateryoucanalsodoisolatedstrengthexercisesusingthepreviouslydescribedmethod(seesubchapterldquoWhenyouarenotreadyforisometricsrdquo)oflowweightandahighnumberofrepetitionsDotheseexercisesfocusingonyourweakorpreviously

injuredmusclesAftertheseexercisesandattheendofregularworkoutsuserelaxedstretchesinsteadofisometriconesuntilyoufullyrecoverReintroduceisometricsintoyourtraininggraduallyadjustingthenumberandthestrengthofthetensionsaswellasthefrequencyinthetrainingweekMakeadjustmentsaccordingtowhatyoufeelinyourmusclesWheneverythingisallrightyouwillnotfeelanypainorsoreness

Severalstudieshavebeenconductedtodeterminethenumberandfrequencyoftheisometrictensionsneededforthegreateststrengthgain(keepinmindthatanincreaseofstrengthinisometricstretchesmeansanincreasedlengthofmuscles)Inonestudy(HettingerandMuumlller1953)subjectswithonce-per-daysessionsusing66ofmaximumcontractionhadresultsequaltosubjectsusing80ofmaximumcontractionperformedfivetimesperdayAnotherstudy(MuumlllerandRoumlhmert1963)showsthegreateststrengthdevelopmentwhenusingfivetotenmaximalcontractionsperdayfivedaysperweekStillotherresearchers(Fox1979)reportthatusingmaximalcontractionseveryotherdayisbestRussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricsfourtimesaweekusingmaximaltensionheldforfivetosixsecondsandrepeatingeachexercisethreetofivetimesThisisthemethodIfollowedbecausemybodyrespondedtoitwellYoumayneedadifferentnumberstrengthandweeklyscheduleofisometrictensions

IsometricstretchestoincreaseflexibilityshouldbedoneatleasttwiceaweekbutitalldependsonyourrecoveryIfyourmusclesaresorethennoisometricstretchingshouldbedoneaslongassorenessisfeltWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekforincreasingflexibilityandformaintainingitonlyonceperweek

FollowingismyweeklyschedulewhichsuitedmewellatthetimeIposedforthephotographsinthisbookItmaybelesssuitableforsomeonewhoworksonendurancemoreoftenordoesmoreorlessresistancetrainingthanIdidThisscheduleservesprimarilyasanillustrationoftheoverarchingprincipleoftrainingmethodologywhichcanbesummedupldquoWorkonspeedortechniquebeforeworkingonstrengthworkonstrengthbeforeworkingonendurancerdquoViolatingthisprincipleleadstochronicfatigueovertrainingoreveninjuriesConsiderablyfatiguedmusclesarelessflexiblethanrestedones

MondaymdashatechnicalworkoutdedicatedtolearningorpracticingsportstechniquesfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrunning

intheday20-30minutesofaerobicrunning

Tuesdaymdashastrengthworkoutconsistingofstrengthexercisesforthesportfollowedbyisometricstretching

WednesdaymdashanenduranceworkoutthatdevelopsenduranceforthesportnoisometricstretchingalthoughImightdorelaxedstretchesaftertheworkout

Thursdaymdashdayoff

FridaymdashatechnicalworkoutfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrun

Saturdaymdashaspeed-strengthworkoutconsistingofstrengthexerciseswithstressonspeedofmovementsfollowedbyisometricstretching

Sundaymdashdayoff

OnMondayandFridaymystretchingaswellasmywholeworkoutwaslighterthanonthefollowingday(TuesdaySaturday)

Asyouseeinmyscheduleatechnicalorspeedworkoutprecedesastrengthorenduranceworkoutastrengthworkoutprecedesanexhaustingenduranceworkoutwhichisfollowedbyadayofcompleterestoractiverestmdashsomeeasyfunactivity

AtechnicalorspeedworkoutshouldnotbedoneonthedayimmediatelyfollowingeitheranexhaustingstrengthoranexhaustingenduranceworkoutandastrengthworkoutisnottobedoneafteranexhaustingenduranceworkoutbecausesuchsequencesofeffortsleadtoovertrainingScienceofSportsTraininggivesthein-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

IfyouliftweightsordosomeothertypeofdynamicresistancetrainingdoisometricstretchesafteryourdynamicresistanceexercisesOndayswhenyouworkyourlegsendyourworkoutwithoneortwoisometricstretchesforyourlegsOndayswhenyouworkyourupperbodydoisometricstretchesforarmsandshouldersforexample

IfyouldquolistenrdquotoyourbodyyouwillbeabletofindthecombinationofexercisesthatworksforyouForexampleyoumaygetbestresultsdoing

exercisesthatworksforyouForexampleyoumaygetbestresultsdoingisometricstretcheseveryotherdayoreverythirddayAnymusclesorenessorpainisasignaltostopexercisesDonotresumeyourtrainingifyoufeelanydiscomfortorevenatraceofpain

IsometricstretchesTherearethreemethodsofdoingisometricstretches

FirstmethodStretchthemuscles(notmaximallythough)andwaitseveralsecondsuntilthemechanismregulatingtheirlengthandtensionreadjuststhenincreasethestretchwaitagainandstretchagainWhenyoucannotstretchanymorethiswayapplyshortstrongtensionsfollowedbyquickrelaxationsandimmediatestretches(withinthefirstsecondofrelaxation)tobringaboutfurtherincreasesinmusclelengthTheforceofthesetensionsisfrom50to100ofmaximalvoluntarycontraction(Enokaetal1980)Holdthelasttensionforupto30seconds

SecondmethodStretchasmuchasyoucantensethestretchedmusclesandholdthisstretchedandtensedpositionuntilyougetmusclespasmsthendecreasethestretchthenincreaseittenseitandsoonThelasttensionshouldbeheldforuptofiveminutesItmakessomepeoplescream

ThirdmethodThisistheoneIusedtogettheresultsshowninthisbookStretchthemusclesbutnottothemaximumthentenseforthreetofivesecondsthenrelaxandpreferablywithinthefirstsecondandnolaterthanthefifthsecondstretchagainAlternativelypriortostretchingmaximallytensethemusclesabouttobestretchedforafewsecondsandthenrelaxandwithinthefirstsecondstretchthemAtthenearmaximalstretchtenseagainforafewsecondstoonceagaintriggerthepostcontractivestretchreflexdepressionandlowerresistancetoastretchStretchfurtherandfurtheruntilyoucannotincreasethestretch

Tensingthemusclesinapositioninwhichtheyareneithermaximallystretchednormaximallyshortenedmdashinwhichtheirtensioncanbegreatestmdashisfollowedbyagreaterrangeofmotionincreasethantensingofalreadyconsiderablystretchedmuscles

ExperimenttofindoutwhatstrengthanddurationofthetensiongivesyouthemoststretchuponrelaxationForthegreatesteffectduringastretchtensethemusclesopposingthestretchedones(EtnyreandAbraham1986a)Somestretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthis

stretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthismanner

Graduallyinthecourseofseveralworkoutsincreasethetimeofthelasttensiontoabout30secondsAfteraminuteofrestrepeatthesamestretchDothreetofiverepetitionsofawholestretchperworkout

InallthesemethodsyoushouldconcentrateonthestrengthgainsinastretchedpositionWhenyoucannotincreasethestretchconcentrateontensingharderorlongerorbothIntimeitwilltranslateintoagreaterstretchToincreasethetensionofamuscleatanygivenlengthmdashputmoreweightonitInsplitsnotsupportingyourselfwithyourarmswillhelp

NomatterwhichmethodofisometricstretchingyouchoosewhendoingthestretchesbreathenaturallywithdeepandcalmabdominalbreathsInhalepriortotensingexhaleorholdthebreathduringmaximaltensioninhaleatthebeginningofrelaxationandifconvenientexhalewithfurtherrelaxationandstretch(Ofcourseifyoutensemuchlongerthanyournormalexhalationthenyouhavetoinhaleandexhaleseveraltimesduringatension)InsomepositionsitmaynotbeconvenienttoexhalewhilerelaxingandincreasingthestretchbetweenthetensionsInsuchcasesinhaleduringrelaxationandstretchingDuringthelaststretchifyouenditwiththephaseofrelaxationtrytoexhaleasyouincreaseyourrangeofmotion

HowtoselectyourstretchesChoosingtheisometricstretchesyoushoulddodependsontheformofthemovementsinwhichyouneedgreaterrangeofmotionChoosingwhichonetodofirstdependsonthemusclegroupthatyoufeelisthefirstobstacleForexampleyouwanttodoafullfrontsplitandassoonasyouassumetheinitialpositionforthestretchyoufeelthemoststretchinthecalfofthefrontlegThissignalsthatyourfirststretchshouldbeforyourcalfAnotherexampleIfyouwanttobringyouroutstretchedarmsbehindyourbackwhileholdingastickinanarrowgripandthefirstresistancecomesfromelbowflexorsmdashitmeansthattheelbowflexorsaretheonestostretchfirst

FollowingareexamplesofisometricstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

Neck

TurnyourheadtothesideblockitwithyourhandandtryturningitbackagainsttheresistanceofyourarmRelaxandturnfurtherinthesamedirectionTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacktrapeziussternocleidomastoideusspleniuscapitisetcervicisrectuscapitisposteriormajorsemispinaliscapitisetcervicisobliquuscapitisinferiormultifidus

cervicis

LeanyourheadtowardtheshoulderandblockitwithyourarmTensethestretchedmusclesoftheneckasifyouaretryingtostraightenyourheadRelaxandbringitclosertotheshoulderTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacksternocleidomastoideusspleniuscapitisscalenusanteriorscalenusmediusscalenusposteriorspleniuscervicisiliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

BendyourwristHoldyourhandtenserelaxflexmoreHoldthelasttensionforupto30secondsChangehands

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

BendyourwristintheoppositedirectionTenserelaxflexagainHoldthelasttensionforupto30secondsChangehands

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

ArmsshoulderschestThesestretchesarefortennisplayersswimmersgymnastsbasketballplayersteamhandballplayersgolfersdiscusandjavelinthrowersandhockeyplayersStudentsofcertainmartialarts(Indianmukiboxingwushusambo)thatrequireagreatmobilityoftheshoulderswillfindtheseexercisesusefulJudoandsambowrestlerscyclistsskatersandhockeyplayerscanusestretches2and4ascorrectiveexercisesforaroundedback

1HoldthestickverticallyinfrontofyouTensethearmthatholdsthetopendasiftopullthestickdownRelaxandtostretchtheraisedarmpushthestickupwiththearmthatholdsitsbottomendAstretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapeziuslatissimusdorsi

2StartingfromthispositionbringthesticktothepositionbehindyourbackandtenseallthestretchedmusclesRelaxbringingthesticktothefrontMakingyourgripnarrowerbringthesticktothebackandtenseagainWhenthegripissonarrowthatyoucannotloweryourarmsanymorestopandtensethestretchedmusclesforupto30secondsThisexercisestretchesthefrontofthearmsshouldersandthechestbrachioradialisbicepsbrachiicoracobrachialisdeltoideuspectoralismajorpectoralisminorteresmajorserratusanteriorsubscapularis

CautionDonotforcethestretchbackbeyondthepointatwhichyoucanstilltensethestretchedmusclesForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

OutsiderotationofyourarmsmakesiteasiertomovethembackorupThisissimilartorotatingthethighsoutsidewhenspreadingyourlegsRotatingyourarmexternallymakesthegreatertuberosityofthehumeruspassbehindtheacromion(aboneontopoftheshoulder)insteadofhittingitsoyoucanmovethearmfurtherbackorupStretchbotharmstogethersomovementsofyourspinedonotcompensatefortherangeofmovementintheshouldergirdleastheywouldinasingle-armstretch

3ChangethegripTwistthestickTenseyourupperbackshouldersandtricepsRelaxMoveyourhandsfurtherapartonthestickTwistitagainandtensethestretchedmusclesHoldthelasttensionforupto30secondsAstretchforthemusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

4ThroughsuccessivetensionsandrelaxationscrawlyourhandstowardeachotherHoldthelasttensionforupto30secondsSwitchthepositionofyourhandsandrepeattheexerciseAstretchformusclesofarmsshoulderschestandupperbacktricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatus

Thevelocityofoverarmpatternmovementssuchasbaseballthrowsorvolleyballservesandspikesisrelatedtotherangeofoutwardrotationofthearm(Sandstead1968)ThepositionofmaximumoutwardrotationoftheshoulderiswhereanteriorshoulderinjurieshappenhoweversoworkonyourshoulderflexibilitywithexercisesthatdevelopbothflexibilityandstrengthInward(internal)rotationofyourarmwithabungeecordorspringorweightonapulleystartingfromapositionofnearlymaximaloutward(external)rotationwilldevelopstrengththroughthewholerangeofmotionDothisexercisewithyourarmbentattheelbowandkeepyourelbowclosetoyourside

exercisewithyourarmbentattheelbowandkeepyourelbowclosetoyoursideHoldthebungeecordorhandleoftheweightcablesoitspullrotatesyourarmandmovesyourforearmawayfromyourabdomenTenseyourmusclesandbringyourforearmtoyourabdomen

Ifyouletthebungeecordpullyourarmtothelimitofitsoutwardrotationandtensefromthereyourtensioncanbeusedtooverridethestretchreflex(postcontractivestretchreflexdepression)andsoletyoustretchthemusclesthatresistoutwardrotationoftheshoulderTostretchfirsttenseveryhardinthepositionnearthelimitofthemotionthenrelaxandwithinthefirstsecondofthatrelaxationletyourarmbepulledorrotatedfurtherThenyoucanrepeatthecycleoftensionandrelaxationuntilyoucantstretchanymoreYoucanapplythistypeofstretchingwhichsimultaneouslystrengthensmusclesintheextremerangeofmotioninothermovementsintheshoulderandinotherjoints

Inward(internal)rotationofthearmwithabungeecordstartingfromapositionofnearlymaximaloutward(external)rotation(topdrawing)Thisexerciseshouldbebalancedwithoutward(external)rotationofthearm(bottomdrawing)

Legs

Stretchesleadingtothesidesplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitasidesplitHerearesomestretchesleadingtothesidesplitTheyareusefultomartialartistssoccerplayersskiershurdlersdancersskatersgymnastsandwrestlers(especiallyofjacketwrestlingstylessuchasjudoandsambo)

TodoasidesplitfromastandingpositionflexyourhipsandkneesinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceYourthighsshouldbeparalleltotheflooratanywidthtoespointforwardandchestupAtthebeginningofasidesplitattemptwhileyouarestandinginthehorse-ridingstanceyourbuttocksshouldbeatthesamelevelasyourknees

InnerthighstretchesFromthishorse-ridingstancetensetheinsideofyourthighsasiftryingtoldquopinchrdquoorsqueezethefloorbetweenyourfeetRelaxandspreadyourlegsfurtherKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotloweryourselfanymorewithoutpainHoldthelasttensionforupto30secondsWhendoingthisexercisedonotsupportyourselfwithyourarmsGetoutofthestretchwithoutusingyourarmsThisisastretchformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Ifyouareaproperlytrainedathleteyoushouldnothaveanydifficultystandinginalowhorse-ridingstanceAfterallstancessimilartoitareencounteredin

inalowhorse-ridingstanceAfterallstancessimilartoitareencounteredinmanysportsforexamplewrestlingweightliftingvolleyballskiingkaratebasketballmdashjusttonameafew

Ifyoufindthisstancedifficultthengraduallydeveloptheflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstanceStarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderKeepyourtoespointingstraightaheadmdashifyouletyourtoespointtothesidesasyouwidenthestanceyouwillbegrindingyourkneecartilage(specificallythemedialmenisci)Atallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorlockyoursacrumandgetlowerbackandneckpainsBonesofthepelvismdashtheinnominatebonessacrumandcoccyxmdashmoveinrelationtoeachotherinconcertwithphasesofbreathing(Walther2000)(Yestheymoveeventhoughmedicalstudentsareoftentaughtthatthereisnomovementinthesacroiliacjoint)Themusclesthatstabilizethepelvisorcrossthesacroiliacjointshouldnotbekepttensedhardinpositionsoratatimewhenthatwouldinterferewiththosemovements

Youarereadytodoanisometricside-splitstretchwhenyoucanstandcomfortablyatleastacoupleofminutesinahorse-ridingstancetwiceaswideasyourshoulderswithyourthighsparalleltothefloor

QuestionWhenIattempttodosidesplitseventhoughIbelieveIamusingthecorrectpostureIfeelapainintheouterpartofmyhipjointsEventhoughIfeelthatthemusclesofmyinnerthighsmightstretchfurtherIfeelseverelylimitedbythispainItalmostfeelsasthoughmyjointsareldquolockedrdquopreventinganyfurthermovementIsthisconditionnormal

AnswerYourcomplaintistypicalforthosewhowhileattemptingthesidesplitdonotflextheirhipjointsenoughWhenyourhipsarenotflexedenoughtheyjamandtheonlywaytospreadyourthighswideristotiltyourpelvisforward(thesamewayaswhenyouleanyourtrunksoitisparalleltothefloor)

TodoasidesplitfromastandingpositionthehipjointshouldbeflexedinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjoint

TogetfromthispositiontothefullsidesplitshouldtakeyouaboutonemonthAtthisstagepeoplewithweakkneesmayexperienceproblemsInsuchcasesstrengthexercisesforthemusclesstabilizingthekneeswillhelp

AnotherversionoftheinnerthighstretchGraduallyincreasetheheightofthesupportorthedistancefromthesupportinglegtothesupportInthelattercaseusesomethingstableandnottoohighmdashforexampleapileofgymnasticpadsmdashasyoursupport

AfullsidesplitSpend30secondsormoreinthispositiontensingtheinsideofyourthighsTryliftingyourselfoffthefloorbythesheerstrengthofyourlegsEventuallyyoushouldbeabletoslideupfromthesplittoastandingpositionwithoutusingyourarmsThenyoucantryafullsidesplitinsuspension

AnexerciseforadifferentkindofasidesplitmdashasidesplitwithtoespointingupwardThisisastretchforthemusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineusandmusclesofthebuttocksgluteusmediusandgluteusminimus

TwomoreversionsofthepreviousstretchTensethemusclesthatfeelstretchedandrelaxthemtoincreasetheanglebetweenyourlegsKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotstretchanymorewithoutpain

Asidesplitwithtoespointingupward

Afullsidesplitinsuspension

CautionAlossofbalancemayputyourmusclesoutofcommissionforayearormoreYourfirstattemptsshouldbedoneonobjectslowenoughsothatyoucanrestonthefloorwithouttearingthemusclesshouldyouhappentoloseyourbalance

SidesplitsarenotdifficultAnybodywithnormalrangeofmotioninthejointsofthehipsandlowerbackcandothemoncelearningthecorrecthip-pelvisalignmentandwithalittlestrengthtrainingoftheadductorsWeaknessoftheadductorsisthemainobstacletodoingsidesplitsWeakadductorstenseverystronglywhenyoutrytospreadyourlegsinthestraddlestanceThestrongertheyarethelesstensionpainandresistancethereiswhilespreadingyourlegs

theyarethelesstensionpainandresistancethereiswhilespreadingyourlegsallthewaytothefloorGenerallythestrongerthemusclethelessactivationitneedstosupportanygivenload(deVries1980)

Anotherfullsidesplitinsuspension

Tobalancestretchesforthesidesplitwhichstressedthethighadductorsandinternalrotatorsdothefollowingstretchesforthemusclesmovingthethighawayfromthebody(thighabductors)andmusclesturningthethighoutward(externalrotatorsofthethigh)

OuterthighandhipstretchesBringonelegacrossyourcenterlineTensethemusclesofyourouterthighandhipasifyouwantedtomoveyourthighupandoutthenrelaxandbringthelegfurtheracrossanddowntofeelmorestretchTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownThesearestretchesformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

AstretchformusclesrotatingthethighoutwardBendyourkneeandturnyourthighandfootinwardGrabyourthighjustabovethekneeandholdasyoutrytoturnyourthighoutwardRelaxandturnyourthigh(andyourfoot)moreinwardThisisastretchforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40ordmofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40ordmofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitafrontsplitHerearesomestretchesleadingtothefrontsplitThesestretchesareimportantforcyclistsdancersgymnastsskatersskierstrackandfieldathleteswrestlers(especiallyjudokaandsambowrestlers)andmartialartists

Frontofthethighstretches

TensethemusclesthatbringyourthighforwardandstraightenyourkneeRelaxstretchtenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesbothforthemusclesthatbringthethighupandforward(hipflexors)forexampleinrunningandforthemusclesthatstraightenthekneeiliacuspsoasmajorpectineusobturatoriusinternusadductormagnusadductorlongusadductorbrevisgracilisquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusgluteusminimustensorfasciaelatae

CalfstretchesGrabandpullyourtoestowardyourselfPointyourfootforwardagainsttheresistanceofyourarmsRelaxpullthetoesclosertoyourselfandstartpointingthefootforwardagainHoldthelasttensionforupto30secondsChangelegsThesearestretchesformusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevisIfyoudothesestretcheswithyourkneebentyoustretchthesoleusandwiththekneestraightyoustretchboththesoleusandgastrocnemius

TostrengthenandstretchmusclesofthecalfthatlimitthedorsiflexionoftheankleaswellasallmusclesofyourthighsandbuttocksdodeepsquatswithfeetkeptflatonthegroundDonotbouncejustgodownaslowaspossibleandthenraiseuptensingthestretchedmusclesDofrontandsidelungesinthesamefashionIfyoucannotsquatwithyourfeetfullyontheflooritmeansthatyoursoleusistooshortTheremedyistodoincreasinglydeepsquatsortodothecalfstretchesshownabove

stretchesshownabove

Goodforwardrangeofmotionintheankle(dorsiflexion)permitsyoutoleanmoreandreachwithyourarmsfurtherforwardinadeepsquatmdashlikemakingavolleyballsaveorperformingawrestlinglegpick

HamstringstretchesUsingoneofthepositionsshownabovestretchyourhamstringbydecreasingtheanglebetweenyourthighandyourtrunk(inthesittingstretch)orincreasingtheanglebetweenyourthighs(inthestandingandinlyingstretches)Keepyourspinestraighttostretchyourhamstringsandnotyourlowerbackandtiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretchTensethehamstringasiftobringitbackdownandthenrelaxitPullyourlegtowardyourselforifusingasupportmovethesupportinglegfurtherbackTenseagainrelaxandstretchmoreHoldthelasttensionforupto30secondsChangethelegThesearestretchesforhamstringsbuttocksandsomeofthepelvicmusclesbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)piriformis

Toincreasetherangeofforwardflexioninyourhipsandatthesametimetostrengthenmusclesofthelowerbackbuttocksandhamstringsdoldquogoodmorningsrdquoandstiff-legdeadliftsUseweightslightenoughtoletyoumovethroughthefullrangeofmotion

Pinchthefloortensingthehamstringofyourfrontlegyourquadricepsandtheso-calledrunnersmusclesoftherearlegRelaxandloweryourhipsTenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthethighsbuttocksandpelvisiliacuspsoasmajorquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimus

Fullfrontsplitinsuspension

SplitsandhighkicksAsakickerwhyshouldyoubeinterestedindoingafrontsplitmdashastaticstretchnonspecificforkickingthatrequiresstaticflexibilitywhilekicksrequiredynamicflexibilityBeingabletodothefrontsplitfacilitates(thoughitisnotnecessaryfor)learninghighsideandroundhousekicksmdashthepositionoflegsinafrontsplitisthesameasinhighsideandroundhousekicks(therearleginthissplitcorrespondstothekickinglegandthefrontlegtothesupportingleg)Ifyoucandothefrontsplityoucanpracticethehighsideandhighroundhousekicksslowlyenoughtocontrolandcorrectyourbodyalignmentespeciallyofthesupportingleginrelationtothekickinglegandofthetrunkinrelationtothelegs

Frontsplit(rotated)andahighroundhousekick

ThesidesplitifdoneaccordingtomymethodofdevelopingflexibilityandstrengthbothatthesametimestrengthensthemusclesoftheinnerthighThesearethemusclesofthesupportinglegthatarestressedwhenyoudohighkicksDuringakickthekickinglegdisplaysonlydynamicflexibilitybutthestretchonthesupportinglegismorelikeastaticstretchalbeitshortevenabruptTheinnerthighofthesupportinglegtenseswhilebeingstretchedbythemomentumofyourwholebodymovingtowardatargetTostrengthenthemusclesofthe

innerthighyoucaneithertensetheminawidestraddlestanceandeventuallyinasidesplitoryoucandoresistanceexercisessuchasadductorflyesandadductorpulldowns(shownonthevideoSecretsofStretchingavailablefromStadionPublishing)

TrunkFollowingarestretchesfortrackandfieldathletes(throwers)wrestlersjudokagymnastsdancersandtennisplayers

SidebendsDonottwistorleanforwardMoveonlytothesideTensethestretchedsideasiftostraightenuprelaxandtryleaningfurthertothesideHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthesideoftheabdomenandofthebackquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisexternusobliquusabdominisinternuspsoasmajor

LowerbackandhamstringstretchesGrabyourlegsandtenseyourbackasiftryingtostraightenupRelaxleanforwardandtenseagainHoldthelasttensionforupto30secondsTofeelthestretchinthemusclesofyourbackrounditslightlyKeepingyourbackstraightstretchesmostlyyourhamstrings

Thesearestretchesforthemusclesofthebackbuttocksandhamstringslongissimusdorsiiliocostalismultifidusgluteusmaximusgluteusmediusadductormagnusbicepsfemorissemitendinosussemimembranosuspiriformisandmusclesofthecalves

TrunkrotationsTwist(rotate)yourtrunkandgrabyourfootorputyourhandsonthegroundTensethestretchedmusclesofyourtrunkrelaxandtwistfurtherTenseagainrelaxstretchandholdthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthebackandtheabdomensemispinalismultifidustransversospinalisobliquusabdominisexternusobliquusabdominisinternus

AbdomenstretchTenseyourabdomenasiftryingtopullyourhipsforwardanddownRelaxloweryourhipsandtenseagainHoldthelasttensionforupto30secondsThisisastretchforthefrontoftheabdomenmusclesonthefrontof

thespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

AmoreintenseversionofthepreviousstretchalsoaffectingthefrontofthethighsUsuallyyourlowerbackwillgetverytensewhileyoudotheseabdomenstretchesYoucanevengetcrampsTorelaxthebackdothefollowingldquocounterstretchrdquowhichyoucandowithouttensing

RecapIsometricstretchesarestrenuousexercisesrequiringadequaterestbetweenapplicationsForbestresultssupplementthemwithdynamicstrengthexercisesasdescribedinsubchapterldquoWhenyouarenotreadyforisometricsrdquoIntheworkoutalldynamicexercisesmustprecedetheisometricswithfewexceptions(OneexampleofanexceptionYoucanincludeisometrictensioninvolvingmultiplejointsbeforespeed-strengthactionsbecausesuchtensionscanactasastimulatingfactor[GullichandSchmidtbleicher1996SiffandVerkhoshansky1999]Ifyouelecttodothistheisometrictensionhastobedoneinapositionsimilartothatinwhichthemaximalforceistobegeneratedinthefollowingspeed-strengthaction)Youshoulddotheisometricstretchesafterallthedynamicexercisesratherthanbeforebecauseoftheadverseeffectoncoordinationthatisometricshave

RemembermdashapartnerinstretchingcancauseaninjuryIfyouneedsomeoneshelpindoinganystretchesitmeansthatyouarenotreadyforthemItisbettertogoslowlybutsteadily

6RelaxedStretchingRelaxedstretchesareyetanothermeansofdevelopingstaticpassiveflexibilityAlthoughmuchslowerthanisometricstretchesrelaxedstretcheshavesomeadvantagesoverisometricsTheydonotcausefatigueandyoucandothemwhenyouaretiredProblemsareunlikelyTherearetwomajordrawbacksyourmuscularstrengthinextendedpositionsforallpracticalpurposesdoesnotincreaseasaresultofrelaxedstretchingandrelaxedstretchesareveryslowThesamepersonwhoinusingisometricsgetsintoafullsidesplitin30secondswithoutawarm-upmaytakeuptotenminutesofrelaxedstretching(withnowarm-up)togettothissamelevelWithinacoupleofmonthsofdoingrelaxedstretchesthistimegetsshorterAftersomemoremonthsitmaytakeyoufromonetotwominutestodoafullsplit(Withagoodwarm-upofcourseyoucandoitatonce)

Inyourworkoutdorelaxedstretchesattheendofacool-downjustbeforethefinalwalkormarchDothemafterisometricstretchesorinsteadofthemIfyouhaveenoughtimeinadayyoucanalsodothemwheneveryoufeellikeitwithoutawarm-up

Relaxedstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandthecontractileforceforuptoonehour(Fowlesetal2000)

IndoingthesestretchesassumepositionsthatletyourelaxallyourmusclesThisistheoppositeofwhatyoudoinisometricstretchesSomeisometricstretchesaredoneinpositionsdesignedtomaximallytensethestretchedmusclesmdashforexamplebyplacingyourweightonthemasinsideandfrontsplitstretchesInrelaxedstretchingyouwantaslittleweightonyourmusclesaspossibleInsplitsleanthebodyforwardandsupportitwithyourarmsRelaxcompletelyThinkaboutslowlyrelaxingallyourmusclesDonotthinkaboutanythingenergeticorunpleasantLookinthedirectionofthestretchandbreathecalmlywithdeepabdominalbreaths

UsuallyitiseasiertoincreaseastretchduringexhalationmdashexceptwhenastretchinvolvesbendingthespinebackwardThisishowitisdoneinyogapostures(Grochmal1986)Soifyoutwistyourbackandneckorjustyourneckandraiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretch

raiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretchandseefurtheratinhalationIfduringthesametwistyoulookdown(tipyourheaddown)youwillstretchandseefurtheratexhalation

RelaxingintoastretchatsomepointyouwillfeelresistanceWaitinthatpositionpatientlyandafterawhileyouwillnoticethatyoucanslideintoanewrangeofstretchAfterreachingthegreatestpossiblestretch(greatestatthisstageoftraining)holditfeelthemildtensioninstretchedmusclesGetoutofthestretchafterspendingabout30secondsinthefinalpositionYoucanstayinthestretchlongermdashaminuteortwomdashbutforincreasingtherangeofmotionthemosteffectivedurationofrelaxedstretchesis30seconds(BandyandIrion1994)andthemosteffectivefrequencyisonceperday(Bandyetal1997)DonotstayinastretchuntilyougetmusclespasmsYoucanrepeatthestretchafteraminute

FollowingareexamplesofrelaxedstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

RelaxedstretchesMostofthefollowingrelaxedstretcheslooksimilartotheisometricstretchesforthesamemusclesThedifferenceisthatintherelaxedstretchesthestretchedmusclesarenottensedtooverridethestretchreflexInrelaxedstretchesyoupullgentlyandcontinuouslyonthestretched(andrelaxed)bodypartunlikeinisometricstretchesinwhichyoupullstronglyagainstthealternatelytensedandrelaxedmuscles

Neck

PutyourhandonyourcheekoryourchinTurnyourheadtothesideGentlypullwithyourhandtoincreasetherangeofmotion

Musclesstretchedtrapeziussternocleidomastoideusspleniuscapitisetcervicissemispinaliscapitisetcervicisrectuscapitisposteriormajorobliquuscapitisinferiormultifiduscervicis

PutyourhandonthesideofyourheadLeanyourheadtowardtheshoulderGentlypullwithyourhandtoincreasethestretch

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenus

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenusanteriorscalenusmediusscalenusposterioriliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

Bendyourwristgentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

Bendyourwristintheoppositedirectiongentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

Armsshoulderschest

HoldthestickverticallyinfrontofyouRelaxtheraisedarmandtostretchitpushthestickupwiththearmthatholdsitsbottomend

Astretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapezius

latissimusdorsi

BringthesticktothepositionbehindyourbackusingthenarrowestgrippossibleDonotforcethestretchbeyondthesensationofapleasantstretch

CautionForcedstretchingcandamagetheshoulderjointcapsulewhich

CautionForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

Astretchformusclesofthefrontofthearmsshouldersandthechestbicepsbrachiibrachioradialiscoracobrachialisdeltoideuspectoralismajorserratus

anteriorsubscapularis

YoucanstretchthesamemusclesdoingthisstretchNotetheoutsiderotationofthearmwhichmakesiteasiertomovethearmbackorup

Changeyourgriponthestickandtwistit

Astretchformusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

ThisisanotherformoftheupperbackstretchCrawlyourhandsonyourbackasfarasyoucan

GrabyourhandsbehindyourbackIfyoucannotuseapieceofropeorasticktocrawlyourhandstowardeachotherInturnspulldowntheupperhandthenpullupthelowerhandtofeelagoodstretch

MusclesstretchedtricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatusRememberthatstretchingbothyourarmstogethereliminatestheinfluenceofmovementinthespineontherangeofmotioninyourshouldergirdle

Legs

Stretchesleadingtothesidesplit

PlaceyourlegonanysupportEitherleantowardthislegormovetheotherlegawayfromthesupportifthissupportisstableenough

Youcanalsoliftyourlegwithyourhand

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

StretchthemusclesofbothyourinnerthighsinthispositionShiftyourweightbetweenyourlegsandarmstogetthebeststretchWhenyourlegstensehelpthemrelaxbyputtingmostofyourweightonyourarmsWhenthelegsrelaxslideintoagreaterstretchbyshiftingyourweightback

HereisonemoreevenmilderinnerthighstretchSitdownbendyourkneesandpullyourfeettogetherNowlowerthethighsusingonlythestrengthofthemusclesthatabductandrotatethemexternallyDonotpushwithyourhands

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Tobalancestretchesforthesidesplit(stretchesforthethighadductorsandinternalrotators)dothefollowingstretchesforthethighabductorsandtheexternalrotatorsofthethigh

OuterthighandhipstretchesBringonelegacrossyourcenterlinetofeelastretchinyourouterthighandhipTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestAstretchformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

StretchesformusclesrotatingthethighoutwardStandinguprightbendyourkneeandturnyourthighandfootinwardAlternativelyyoucanstretchthesamemuscleswhilesittingwithlegsbentatthekneesandfeetaboutshoulderwidthapartLeanbackalittleandsupportyourtrunkwithyourarmsbyplacing

yourhandsonthefloorbehindyourhipsAttempttotouchthefloorbetweenyourlegswiththekneeThesearestretchesforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40degofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40degofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

CalfstretchesPullyourtoestowardyourselfFeelthestretchinginthemusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevis

HamstringstretchesUsinganyoftheaboveshownpositionsstretchyourhamstringsKeepyourbackstraighttomakesureyoustretchmainlythehamstringsTiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretch

Musclesstretchedbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmediuspiriformis

FrontofthethighstretchesThesearestretchesforthemusclesofthefrontofthethighandtheso-calledrunnersmuscles(hipflexors)originatinginsidethepelvisandinfrontofthespineiliacuspsoasmajorrectusfemorisquadriceps(vastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusminimus

SitinthefrontsplitLeanyourtrunkforwardandbackwardtostretchallthemusclesofthethighbuttocksandpelvis

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastus

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastusmedialisvastusintermediussartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimusbicepsfemorissemimembranosussemitendinosuspiriformis

Trunk

SidebendsBendyourtrunktothesideDonottwistorleanyourtrunkforward

Thesearestretchesforthemusclesofthebackandthesideoftheabdomenquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisinternusobliquusabdominisexternuspsoasmajor

TrunkrotationsRotateyourtrunkasfarasittakestofeelamildstretchYoucanincreasethestretchandhelpyourselfkeepitbyputtingyourhandonyourlegoronthefloor

Musclesstretchedobliquusabdominisexternusobliquusabdominisinternussemispinalismultifidustransversospinalis

AbdomenstretchesThesestretchesareforthefrontofyourabdomenandthemusclesonthefrontofthespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

LowerbackstretchesStretchasmuchasittakestorelaxthemusclesofthebackandnotstretchitsligamentsStretchingtheligamentsofthebackweakensitThisiswhyyouwillnotseeherearelaxedstretchforthebackinastandingpositionTheweightoftheupperbodyhangingonyourroundedandrelaxedspinecanstretchitsligamentsInthesittingstretchtofeelstretchinginthe

musclesofyourbackrounditslightlyInthesittingstretchkeepingyourbackstraightstretchesmostlyyourhamstring

Musclesstretchedlongissimusdorsiiliocostalismultifidus

7SampleWorkoutPlansHereyougetexamplesofhowtochooseexercisesdependingonthetaskofyourworkoutandwhentodotheminthecourseoftheworkoutYouwillfindseveralsportdisciplineslistedEachisrepresentedbyoneworkoutwiththetaskcommonforthatdiscipline

ThesearejustexamplesandnotprescriptionsInaprofessionallyruntrainingprocessnoworkoutisthesameEachworkouthaseitheradifferenttaskorthetaskisrealizedbyadifferentmeanseverytimeDifferenttasksanddifferentmeansoftheirrealizationareassignedtoworkoutsdependingontheageclassandconditionoftheathletesInplanningaworkoutthecoachhastotakeintoconsiderationtheworkoutsdonethusfarthenexttasksthatneedtobedonewhentheathletesneedtheirformtopeakandmuchmoreToputitsimplyyourskilllevelandconditionchangefromworkouttoworkoutandsodoyourexerciseneeds

ThepropersequenceofstretchesinaworkoutisdynamicstaticactiveisometricrelaxedYoudonothavetodoallthesetypesofstretchesinaworkoutYoucanskiptheonesthatyoudonotneedbutdonotaltertheorderunlessyouhaveagoodreasonandknowwhatyouaredoingForexampleitsometimesmaymakesensetodoastaticstretchbeforedynamicstretch(butnotbeforesomehighpowerormaximalforcemovementssuchaspowerfulkicks)

InthefollowingexamplesyouwillseeonlytheflexibilityexercisesrelatedtothetaskoftheworkoutTheexercisesofthemainpartoftheworkoutarenotshown

DisciplineTrackandFieldmdashHurdlesTaskoftheworkoutThetechniqueofpassingthehurdlesnoworkonthestartfromtheblocksoronthefinish

DisciplineGymnasticsTaskoftheworkoutThedevelopmentofflexibilityandtheperfectionofthehandstand(ataskusuallyrealizedwithchildrenninetotenyearsold)

DisciplineKickboxingTaskoftheworkoutThehighroundhousekick

DisciplineJudoTaskoftheworkoutTeachingO-Soto-Gari(bigoutside

sweep)

DisciplineBodybuildingTaskoftheworkoutDevelopingstrengthintheupperbackchestforearmsandlowerlegs

DisciplineSwimmingTaskoftheworkoutSpeedinthebutterflystroke

8AlltheWhysofStretching

InthischapteryouwilllearnthewhysofflexibilityandstretchingThismethodofdevelopingflexibilityworksforyouregardlessofwhetherornotyouunderstanditsphysiologicalbasisaslongasyoudotheexercisesexactlyasprescribedinchapters1-6NeverthelessthemoreyouknowthebetteryourchoiceofexercisesandthegreaterthelikelihoodofgettingtheresultsyouwantInformationmdashgoodinformationmdashalsogivesyouthebasisforcounteringbadadviceyoumayreceiveNotethiswellMentalrigiditymdashtheinabilitytoabandonfixedideaswhilesolvingproblemsasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)Coordinationisconsideredamotorexpressionofintellect(Wazny1981a)

Flexibilityistheabilitytoperformmovementsofanyamplitude(extentorrange)inajointoragroupofjointsGreaterrangemeansgreaterflexibility

AhighlevelofoverallflexibilityhelpsonetoperformeconomicallyinfencingandinvarioustypesofwrestlingmdashGreco-Romanfreestylejudosamboshuai-chiao

CertainsportsmdasheggymnasticsjavelinthrowkickboxingmdashrequireamaximaldevelopmentofflexibilityinallorsomeofthemajorjointsjustfortheexecutionoftheirbasictechniquesJustthereverseistrueinsomeothersThegreatertheflexibilityofsomejointstheworseperformanceForexamplelong-distancerunnersloserunningeconomywithgreaterdorsiflexionofthefootandexternalrotationinthehipjoint(Craibetal1996)

InsportscallingforagenerationofmaximumpowerinmovementbeforepunchingjumpingthrowingorhittingaballorputtingtheshotathletesinstinctivelymakeamovementintheoppositedirectionknowingthataprestretchwillincreasetheirpowerThisiscalledstretch-shortencycleIndynamicconcentricactionsmusclesworkbestifyoucontractthemfromanoptimalstretchLongerormoreextendedmusclescanexertforceontheobject(ballshotfist)onalongerpathandthusforalongertimeacceleratingitmore

PoorflexibilityofsomemusclesmaycontributetoinjuriesinsomeactivitiesorsportsForexampleinastudybyWitvrouwetal(2001)athleteswithpatellartendinitis(jumpersknee)tendedtohavelowerflexibilityoftheirquadriceps(rangeofmotion860deg[standarddeviation124deg])thanathleteswithoutpatellar

tendinitis(1326deg[standarddeviation149deg])Inthecaseofrowinghamstringstooshorttopermitasmuchanteriorrotationofthepelvisasittakestokeepthelumbarspinefromflexingmorethan50ofitsmaximumrangeofflexionatthecatchphaseoftherowingstrokecontributetohypermobilityofthelumbarspine(ReidandMcNair2000)Hypermobilityofthelumbarspinecorrelatesstronglywithlowbackpaininrowers(Howell1984)Increasinghamstringflexibilityloweredthenumberofoveruseinjuriesoflowerlimbsinmilitarybasictraining(HartigandHenderson1999)

Flexibilityisjoint-specificSomejointsofanindividualcanhaveaflexibilitygreaterthanaveragewhilesomeotherjointscanhavelessthanaverageflexibilitymdashthesamepersoncanhavenormalmobilityinthehipjointsbutsufferfromimpingementoftheshoulderandonejointofanypairofjointsmaybemoremobilethantheotherFlexibilityinajointisthesumofjointmobilityItdependsprimarilyontheshapeofjointsurfacesthelengthandpliabilityofligamentsandjointcapsulesthelengthorthecomplianceofmusclesassociatedwiththatjointFlexibilityalsodependsonyouremotionalstateonthetemperatureofyourbodythetimeofdayonthewarm-upinitialpositionoftheexerciserhythmofmovementspreparatorytensingofyourmusclesandonyourstrength(Marciniak1991TumanyanandKharatsidis1998)

Warm-upexerciseshaveaveryspecificeffectontheflexibilityofvariousjointsForexamplejoggingforfiveminutesprepareswellforanklestretchesbutisapoorpreparationfortrunkstretchesPeoplewhodidnotjogpriortotrunkstretchesimprovedtrunkflexibilitymorethanpeoplewhojogged(Willifordetal1986)Joggingputsmoststressonthemusclesmovingtheanklesandtheanklesgothroughmostoftheirrangeofmotionbutduringjoggingthemusclesofthetrunkkeepitsmovementstoaminimum

FlexibilityjustlikecoordinationisaffectedbytheemotionsbecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsThisbecomesobviouswhenanathlete(oranyoneforthatmatter)attemptsjugglingbalancingorstretchingwhenemotionallyupsetFlexibilityincreasesduringexcitement(Wazny1981b)

SomemotorqualitiesareinbornsuchasspeedotherssuchasbalancehavetobedevelopedatacertainagetoreachanexceptionallevelFlexibilityislikestrengthandendurancehoweverinthatitcanbebroughttohighlevelsbyanybodyandatanytimeinapersonslifeaslongasthejointsurfacespermitnormalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsports

normalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsportstrainingsaysldquoFlexibilityimprovesfromdaytodaystrengthfromweektoweekspeedfrommonthtomonthendurancefromyeartoyearrdquo(Ozolin1971)OutsideofpathologicalcasesexceptionalflexibilityisnotinbornandrequiresworkIfamorethannaturalrangeofmotionisneededmdashforexamplemorethan50degreesofturn-out(externalrotation)inahipjointwhichisdesiredinballetmdashthenitmaybenecessarytoelongateligamentsofthejoint(Reid1988)TheearlieronestartsflexibilityexercisestheeasieritistostretchtheligamentsofthehipInthecaseofthehipjointitisbesttostartbeforetheageof11beforetheangulationoftheneckofthethighbonebecomesstableandbeforetheligamentsbecomestrongerandtighter(RyanandStephens1988)BythewayresearcherssomeusingX-rayshavefoundthatdancersunusuallylargerangeofexternalrotationinthehipjointisduetostretched-outligamentsandnottoanabnormalshapeoftheirthighboneiefemoralretroversion(Reid1988)

CautionFlexibilitycanbeworsenedbyspendingmostofyourtrainingtimemovingjointsthroughashortenedrangeofmotionaswithsomebasketballplayerswhospendmostoftheirplayingtimeinacrouchedpositionneglectgeneralexercisesandendupwithshortenedhipandkneeflexors(Orlikowska1991)

Youcanimproveflexibilitybydoingexercisessuchasrunningswimmingandliftingweightsaslongasyourlimbsgothroughthefullrangeofmotion(TumanyanandDzhanyan1980Williamsetal1988)(LiftingheavyweightsdoesnotreduceflexibilityaslongastheexercisesaredoneinthefullrangePowerlifterswhododeadliftshaveagreaterrangeofhipflexionthanpeoplewhodonotdodeadlifts[Chang1988]Eventheelderlycanincreasetheirflexibilityasaresultofstrengthtrainingatthefullrangeofmotionwithresistancepermitting6-10repetitionswithoutstrainingmdashandwithoutanyadditionalstretchingexercises[Barbosaetal2002])

ForresistanceexercisestoincreaseflexibilitytheyhavetobeperformedalongthesamepathasthemovementinwhichtheincreaseofrangeofmotionissoughtwiththemusclesthatlimittherangeofmotionovercomingresistancewhenstretchedineveryrepetitionResistanceexercisesforincreasingflexibilityhavetolooklikestretchesinotherwordsbutwiththeactivemovementdoneintheoppositedirectionandagainstresistanceTheamountofresistancemustbesuchastopermitthefullrangeofmotioninmostrepetitionsoftheexerciseofcourseForexampletoincreaseshoulderflexibilitydostrengthexercisesfromastretchedpositionwithresistancelightenoughtostretchtheexercisedmuscles

astretchedpositionwithresistancelightenoughtostretchtheexercisedmuscleswithoutdangerofoverstretchingorofwrenchingtheshoulder(PlatonovandFesenko1990)Resistanceexercisesmaycauselossofflexibilityifthe

musclestobestretchedarenottheprimemoversintheexerciseexercisesaredonealongadifferentpaththanthatinwhichrangeofmotionistobeincreasedorresistanceistooheavytopermitthefullrangeofmotion

Evenstaticpassivestretchesdonefor30secondsbeforeandaftertheresistanceexercisesmaynotoffsetthiseffectasshownintheelderlybyGirouardandHurley(1995)

NotallathletescanalwaysliftweightsorrunwithlongstridestomovetheirlegsthroughafullrangeofmotionthoughAtsomestagesoftrainingtheseexercisescaninterferewiththedevelopmentoftheirsport-specificformProperlychosenstretchingexercisesarelesstime-andenergy-consumingthansuchindirectmethodsasliftingweightsorrunning

ApartfromincreasingtherangeofmovementinyourjointsstretchinghasotherfunctionsinyourworkoutAtthebeginningoftheworkoutsomedynamicstretchescanbegoodwarm-upexercisesAttheendofitasapartofthecool-downstretchingfacilitatesrecoveryItregulatesmusculartensionandrelievesmusclespasms(deVries1961)Afterstretchingbloodflowinmusclesisimproved

RelaxedstaticstretchesrelievemusclecrampsCrampshappentoexcessivelytensedmusclesespeciallytochronicallyusedmuscles(MilesandClarkson1994)whichiswhytheyarerelievedbypassivestretchingofthecrampedmusclesorbytensingtheirantagonists(Prolongedprofusesweatingmayresultinsuchelectrolyteimbalanceastocausecrampstoobutthenmorethanjustastretchisneededtorelievethem)

AnatomyphysiologyandflexibilitySkeletalmuscleconsistsofmanymusclefibers(cells)arrangedinparallelbundlesMusclecellscangrowindiameterbyincreasingthethicknessandnumberofmyofibrilsandinlengthbyformingadditionalsarcomeresmdashthecontractileelementsofamusclecelllinedendtoendwithineachmyofibrilMusclecellshavetheabilitytocontractandifrelaxedareveryextensibleWhenamusclecontractstwokindsofprotein(actinandmyosin)inthesarcomeresofitscellsslidealongoneanotherInthebodyamusclecanbecontractedto70orstretchedto130ofitsnormalrestinglength(VanderShermanandLuciano2001)ldquoNormalrestinglengthrdquoisthelengththatthemuscletakesupinthebodyinatypicalrestingattitudeOutsidethebodythemusclecanbecontractedto60ofitslengthandstretchedmorethan130Asamuscleisstretchedbeyonditsrestinglengthitsforceofcontractiongraduallydropsnearingzeroat200ofrestinglength(WilmoreandCostill1999)Musclecontractswithgreatestforceatitsnormalrestinglength

Amountofoverlapofactinandmyosininasarcomeremdashthecontractileelementofamusclecellmdasha)contractedb)restingandc)stretched

Whenamuscleisstretchedthesarcomeresinthemiddleofthemusclefibersaremoreelongatedthanthesarcomeresattheendsofthemusclefibers(Goldspink1968)

Exercisesinwhichmusclestenseastheyarebeingstretchedforexampleeccentrictensionsandcontract-relaxstretchescausechangesinthemusclefibersthatindicateanadditionofnewsarcomeresandthuslengtheningthemusclefibers(Frideacuten1984Handeletal1997LieberandFrideacuten2000)Sofartheactualincreaseintheserialsarcomerenumberhasbeenshowninratsthatdideccentricexercise(LieberandFrideacuten2000)

Researchsuggeststhatthebiggerthemusclesaroundajointthegreateristhepassiveresistancetomovementthroughouttherangeofmotion(Magnussonet

al1997Chlebounetal1997)Thispassiveresistancecanbedecreasedveryeffectivelybycontinuousmovementssuchasdynamicstretchesorresistanceexercisesdonethroughoutthefullrangeofmotion(McNairetal2001McNairandStanley1996Wilsonetal1992)Resistancetrainingofcalfmuscles(resistance70of1RM5setsof10repsfor8weeks)withoutstretchingforexampleincreasespassiveresistancetomovementthroughouttherangeofmotionbutaddingstaticstretchingavoidsthisincrease(Kuboetal2002a)Isometricstrengthexercisesiftheyarethesolemodeofstrengthtrainingincreasethehamstringspassiveresistancethroughouttherangeofmotionevenwhendonetogetherwithpassivestaticstretches(Klingeetal1997)Arationalstrengthtrainingisneverlimitedtoasingletypeofexercisehoweversothiseffectofisometricexercises(detrimentalforsomeathletes)isoffsetbytheinfluenceofalltheothertypesofexercisesForexamplestretchinganddoingresistanceexercisesthroughoutthefullrangeofmotionlowersthestiffnessofmuscle-tendonunit(Wilsonetal1992)

Afibrousconnectivetissuesheath(epimysium)encasesthewholemuscleBundlesofmusclecellsandevensinglecellsarealsosurroundedbythesametissue(perimysiumandendomysium)Thetensiongeneratedbymusclecellsistransferredtothefibersofconnectivetissue

TendonsarecordlikeextensionsofthistissueCollagenfibersamajorelementoffibrousconnectivetissuehavegreatstrengthlittleextensibilityandnoabilitytocontractThesefibersarearrangedinwavybundlesallowingmotionuntiltheslackofthesebundlesistakenupExtensionofatendonbeyondfourpercentofitslengthbreakscross-linksbetweencollagenfibersandstartsirreversibledeformationFurtherextensionbeyondeightpercentofthetendonslengthweakensthetendonasmorecross-linksbreakuntiliteventuallyruptures(RenstroumlmandJohnson1986)WithagemoleculesofcollagenchangebybecomingmorerigidwhichisreflectedingeneralbodystiffnessAnimproperuseofisometricoreccentrictensionscanputtoomuchstressonmusclecellsandcollagenfibersdamagingthemandcausingdelayedonsetmusclesoreness

Collagenfiberssurroundingmusclefibersattheirjunctionwiththetendon

Thestifferthetendonsthebetteruseofelasticenergyinstretch-shortencyclemovementsprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanthatrequiredfortakingfulladvantageofthestretch-shortencyclethenitmaybebeneficialforyoutoincreasetherangeofmotionatthecostofloweringthestiffnessofinvolvedmusclesandtendons(Wilsonetal1992)Doingdynamicresistancetrainingtogetherwithstaticstretchinggivesthebenefitsofincreasedtendonstiffnessandincreasedreuseofelasticenergyinastretch-shortencyclewithoutchangingorincreasingthepassiveresistancetothestretch(Kuboetal2002a)

Isometricstrengthtrainingincreasesthestiffnessoftendonsandthelongertheisometriccontractionsthegreatertheincreaseinstiffness(Kuboetal2001bKuboetal2001a)

Youcanpermanentlyelongatetendonsandconnectivetissuesheathswithminimalstructuralweakeningbylow-forcebutlong-durationstretchingwithtemperaturesofthetendonsatmorethan103degFToincreasetheamountofpermanentelongationyoumaintainthisstretchwhiletendonsandsheathscooldownThisfitsthedescriptionofarelaxedstretchdoneafterthemainpartofyourworkoutduringthecool-downwiththisqualifierthestretchmustbeattherangeofmotionatwhichmusclefibersposelessresistancethanthefibrousconnectivetissue

Resistanceexerciseswithmovementsofmaximalamplitudedevelopingbothstrengthandflexibilityareaneffectivemeansofincreasinglengthandextensibilityoftendonsandconnectivetissuesheathsofmuscles(Platonov1997)

Thejointcapsuleisaconnectivetissuesleevethatcompletelysurroundseach

movablejointImmobilizationforafewweekscauseschemicalchangesinthecollagenfibersofthejointcapsulethatwillrestrictyourflexibility

TheligamentsholdingyourjointstogetheraremadeprimarilyofcollagenfibersTheyhavemoreelasticfibersmadeoftheproteinelastinthandotendonsStretchingligamentsleadstoloose-jointednessandcanbeeffectivelyappliedonlywithchildrenInadultsanage-relatedincreaseintherigidityofcollagenfibersmakesanystretchesaimedatelongatingligamentshazardousWhenchildrenstretchballisticallyorstaticallytheirmusclesdonotcontractasstronglyasanadultsandtheirsofterligamentscanbestretched(Raczek1991)IfaligamentisstretchedmorethansixpercentofitsnormallengthittearsThereisnoneedtostretchligamentstoperformeventhemostspectaculargymnasticorkaratetechniquesThenormalrangeofmotionissufficientStretchingligamentsdestabilizesjointsandthusmaycauseosteoarthritis(Beightonetal1983)

Onecanhavetightligamentsandgoodmuscleflexibilityorlooseligamentsandpoormuscleflexibility(KrivickasandFeinberg1996)

BoneisadynamiclivingtissuemadeofcollagenfibersassociatedwithcrystalsofcalciumandphosphorusExercisescanchangethedensityandshapeofbonesTheformsofjointsurfacescoveredbyaglasslikesmoothandelasticcartilagealsochangeinthelong-termprocessofexerciseegdynamicstretchingorliftingweightsDependingontheamountofstress(exerciseforexample)bonesandjointscanadapttoitorbedestroyedbyit

TestsofflexibilitypotentialHerearesimpletestsyoucandotoseeifthestructureofyourjointsandthelengthofligamentswillnotkeepyoufromdoingsplits

FrontsplitIftheanglebetweenthefrontandrearlegislessthan180degreeswiththefrontlegstraightflexthekneeofyourfrontlegandseewhathappens

Frontsplitwithfrontlegstraight

DeeplungeThekneeofthefrontlegisflexedandtheanglebetweenthighsis180degrees

IfyoustartedtostretchpasttheagewhenelongatingligamentswasfeasibleyouprobablyhavedifficultytouchingthegroundwiththefrontthighoftherearleginthissplitWhatkeepsyoufromdoingthisisusuallynotamusclebutaligament(ligiliofemorale)runninginfrontofyourhipjointItistightenedbyanextensionofthehip(posteriortiltingofthepelvisormovingthethightothebackwhilekeepingthepelvisstraight)Flexingthehip(tiltingthepelvisforwardormovingthethightothefront)relaxesthisligamentToachieveaniceflatfrontsplityouneedtostretchthehamstringofthefrontlegandthemusclesofthelowerbacksoyoucantiltthepelvisforwardwhilekeepingthetrunkupright

Tomakesurethatthemuscles(hipflexors)pullingyourthighforwardarenotexceptionallyshortdothistestLieonatableonyourbackwithyourlowerlegshangingovertheedgePullonelegwithitskneeflexedtowardyourchestKeepyourbackflatonthetableIftheotherlegleftlyingonthetableisliftedbythismovementbeforetheanglebetweenyourthighsreaches120degreesyouriliopsoas(hipflexor)needssomestretching

youriliopsoas(hipflexor)needssomestretching

Iliopsoaslengthtest

SidesplitApersonunabletodoacompletesplitcanbringoneofthethighsintothepositionitwouldhaveinrelationtothehipinthesplitoratleastgetitmuchclosertothispositionthanwhenspreadingbothlegsatthesametimeNomusclesrunfromonelegtoanotherIfyoucandoonehalfofthesplitonlythereflexivecontractionofthemuscles(andnottheligamentsorthemusclesconnectivetissuesheaths)preventsyoufromdoingacompletesplitwithequaleasePeoplewiththickthighbonesandlargeandbroadpelvisesmaynothaveenoughrangeofmotioninthehipjointtopositiontheirlegasshowninthefollowingtestandsocannotdoacompletesidesplit(Kapandji1987)

IfyouthinkthatthestructureofyourhipswillnotletyoudosidesplitstrythistestThelegrestingonthechairisinthepositionitwouldhaveinasplit

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveas

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveastheprecedingtestbutitisinformativenonetheless

OutsiderotationofthethighinfirstballetpositionNearly90degreesofturnoutofthefootareachievedby50to70degreesofexternalrotationatthehipplusabout20degreesofexternalrotationatthekneeandankle(Reid1988RyanandStephens1988)Notetherelationoftheangle(lessthan90degreesfromthecenterline)inthispositiontotheangle(lessthan180degrees)betweenthethighsinasidesplit

Theamountofoutsiderotationofthefemurinthehipdecidesthequalityofyoursidesplit(Kushneretal1990)Thisrotationislimitedbythelengthoftheligamentsofyourhipjointsbythemusclesthatrotatethethighinsideandinafewcasesbytheconfigurationofthighbones

Normallyadductorspullthethighinwardandrotateitoutwardbutifthethighisrotatedoutwardasmuchasittakestodoasidesplitorafirstballetpositionadductorsalsohelptorotateitinward(Geselevich1976)whichmeansthatinadditiontobeingstretchedbyabductionadductorsarealsostretchedbyextremeoutsiderotationandcanthuslimitthisrotation

Notethatindoingasidesplityounotonlyspreadyourlegssidewaysbutalsoyoutiltyourpelvisforward(thesamewayaswhenyouleanforwardsoyourtrunkisparalleltothefloorpushingyourbuttockstotherear)androtateyourthighsoutward

InasidesplitwiththefeetpointingupyoutiltyourpelvisalittlebutrotatethethighsmaximallyoutwardInasidesplitwiththefeetpointingforwardyoutilt

yourpelvisstronglyforwardandyourthighsrotateoutwardastheyarespreadapartThealignmentofthehipsandthighsinbothtypesofthesidesplitisthesameYoucannotdothissplitwithoutsomecombinationofrotatingyourthighsoutwardandtiltingyourpelvisforwardSpreadingthelegswithouttheseadditionalmovementstwistsandtightenstheligamentsofthehipandjamsthetopsofthenecksofyourthighbonesagainstthecartilagecollar(labrumacetabulare)attheupperedgeofyourhipsocketItmayalsomdashiftheanglebetweentheneckandtheshaftofthethighboneislessthan125deg(coxavara)mdashjamthegreatertrochantersagainstthehipboneabovethejointsocketStretchingtheligamentsatthefrontandbottomofthehipjoint(iliofemoralandpubofemoralligaments)letstheheadofthethighboneslippartiallydownwardoutofthejointsocketduringabductionThispermitsagreaterangleofabductionbeforetheneckofthethighbonecontactstheupperedgeofthejointsocket(CiszekandSmigielski1997)Thedownsideisalessstablehipjoint

Thisjammingofeithertheneckofthethighintothecartilageorinthecaseofpeoplewithcoxavaraofthegreatertrochantersagainstthehipbonesisthecauseofpainandlimitssidewaysmovementinboththesidesplitandtheraisingsidekick

Theforwardtiltofthepelvis(hipflexion)unwindsallcapsularligamentsofthehipamongthemthepubofemoralligamentwhichresistsabductionandoutwardrotationandtheiliofemoralligamentwhichresistsoutwardrotation(Kapandji1987)Boththetiltandtheoutwardrotationofthethighrepositionthesocketofthehipjointinrelationtotheneckofthethighbonesothebrimofthejointcavityisfacedwiththeflatfrontalsurfaceofthethigh-neck(theneckofthethighboneisflattenedfront-to-back)andthegreatertrochanterfacesthespacebehindthejointsocket(CiszekandSmigielski1997)Seefigures4-6inAppendixA(Asimilarease-of-movementtechniquehappensintheshoulderjointmdashyoucanmoveyourarmalittlefurtherupsidewayswithoutmovingyourshoulderbladeifyourotateyourarmoutwardsothegreatertuberosityofthearmbonedoesnothittheacromionortheligamentthatstretchesbetweentheacromionandcoracoidprocess)

Anotherwayoffindingthecorrectalignmentistousethehorse-ridingstanceastheinitialpositionforyourisometricstretchesleadingtothesidesplitThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjointJustmakesurethatyourstanceiscorrectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchest

yourthighsparalleltotheflooratanywidthtoespointingforwardandchestup

Correctalignmentofthighsandpelvisinsidesplits

TosumitallupyoucannotdothesidesplitwithoutcombiningtheoutwardrotationofyourthighswithaforwardtiltofyourpelvisAndyestherearepeoplewhosehipjointsmaynothaveenoughrangeinthesemotionstopermitdoingasidesplitThosearethepeoplewiththickthighbonesandlargeandbroadpelvises(Kapandji1987)

Intheexamplesofjointmobilitytests(inchapter8ldquoAlltheWhysofStretchingrdquo)relievingthetensionofthemusclesaroundthejointincreasesitsrangeofmotionIfyoucanperformthesetestsofjointstructureandligamentlengththismeansthatonlymusculartensionpreventsyoufromdoingsplitsMusculartensionhastwocomponentsthetensionactivelygeneratedbythecontractileelementsofstimulatedmusclefibersandthepassivetensionpresenteveninaninactivedenervatedmuscleduemainlytotheconnectivetissuesassociatedwiththemuscleandtoamuchlesserdegreethemicrostructureofmyofibrils(restingtension)Someauthors(MJAlterHAdeVriesSASoumllveborn)declaretheconnectivetissuetensiontobethemainfactorrestrictingflexibilityTheyadvocateslowstaticstretchingeveninawarm-upasifmuscleswerepiecesoffabrictobeelongatedtoadesiredsizeInthemusclestretchedtowellover100ofitsrestinglengthhowevertherestingtensionisasmallfractionofthetensionduetoactivecontractionEventuallyatapproximately120ofamusclesrestinglengththetwocomponentsofmuscle

tensioncontributeaboutequallytototaltension(SchotteliusandSenay1956)(Rememberthat130ofrestinglengthisusuallythemaximumstretchofamuscleinthebody)Atgreaterlengthstheresting(passive)tensionincreaseswhiletheactivetensiongeneratedbycontractingmusclefibersdecreases

RecentresearchgivesconflictinganswersastowhatlimitsflexibilityorrangeofmotionmdashneuralfactorsorthemechanicalpropertiesofamusclewithitsconnectivetissueInthecaseofsinglestretchesofthehamstringsMagnussonetal(1998)concludethateitheraslowdynamicpassivestretchorastaticpassivestretchincreasesrangeofmotionldquobyincreasingstretchtolerance[aneuralfactor]whiletheviscoelasticcharacteristics[mechanicalproperties]ofthemuscleremainunalteredrdquoHalbertsmaetal(1996)showedasimilarresultafterone10-minutesessionofstaticpassivestretchesInanotherstudyMagnussonetal(1996a)showedthatProprioceptiveNeuromuscularFacilitation(PNF)stretchingofhamstringsincreasedrangeofmotionmorethanpassivestaticstretchingandconcludedthatPNFstretchingalteredstretchperception(againaneuralfactor)ThisdiffersfromtheconclusionofMcHughetal(1998)thatflexibilityisdeterminedbymechanicalpropertiesofmusclesratherthanbyneuralfactorsbecauseinthecaseofslowstaticstretchesofthehamstringwithmusclesofthethighcompletelyrelaxedldquoseventy-ninepercentofvariabilityinmaximumrangeofmotioncouldbeexplainedbythepassivemechanicalresponsetostretchrdquo

Long-termstudiesaresimilarlyambiguousMagnussonetal(1996b)concludethatthreeweeksofslowstaticstretchingofhamstringmusclesincreasedrangeofmotionasldquoaconsequenceofincreasedstretchtolerance[aneuralfactor]ratherthanachangeinmechanicalorviscoelasticpropertiesofthemusclerdquobecausethepassiveresistancetostretchdidnotchangeAlsosimilarwastheconclusionofHalbertsmaandGoeken(1994)afterfourweeksofpassivestaticstretchingofhamstringsIncontrastKuboetal(2002b)concludedthatthreeweeksofstaticpassivestretchingofthecalfmusclesloweredpassiveresistancetostretchbyaffectingtheconnectivetissueinthemuscleThreeweeksofstretchingthecalvesusingthecontract-relaxmethodalsoresultedinloweringthepassiveresistancetostretchinanexperimentbyToftetal(1989)Wilsonetal(1992)showedthateightweeksofstretchingchestmusclesincreasedflexibilityandreducedstiffnessofmusculo-tendinousunitmdashprobablybyreducingstiffnessofthetendons

Noneofthesestudiesshowswithabsolutecertaintythatflexibilityisdecisivelydeterminedeitherbytheneuralfactorsorbythemechanicalpropertiesofthe

determinedeitherbytheneuralfactorsorbythemechanicalpropertiesofthemuscleespeciallyofitsconnectivetissue

TherearecertainlyargumentsfortheconsiderableroleofthenervoussystemindeterminingflexibilityForinstancethreedifferenttypesofstretchesincreasethestaticrangeofmotioninvaryingdegreesbothinasinglestretchaswellasinseveralsessionsofstretching(Holtetal1970Tanigawa1972)Soacontract-relaxstretchincreasesrangeofmotionmorethanastaticpassivestretchandacontract-relax-antagonist-contractstretchincreasesrangeofmotionmorethanacontract-relaxstretch(EtnyreandAbraham1986a)ThesestretchesdifferintheutilizationandsequenceofmuscletensionsmdashactionsthataffectthenervousregulationofstretchedmusclesFurtherTanigawa(1972)showedthatwhilethesubjectswhousedcontract-relaxstretchingforthreeweekstwiceperweekgainedmorerangeofmotionthanthosedoingpassivestretchestheyalsolostmorerangeduringoneweekofnotstretchingIfconnectivetissuewerethechiefdeterminantofflexibilitythesedifferentgainsandlosseswiththetwotypesofstaticstretcheswouldntmakesense

Forpracticalpurposesaslongasyoufeelyourmusclescontractinresponsetoastretchitmeansthatrelaxingthemusclescanimproveyourstretchandthatyoushouldconcernyourselfmorewithnervousregulationofyourmusclestensionandlesswithyourmusclesconnectivetissue

Thenervoussystemregulatestensionandthusthelengthofyourmusclesbyinfluencingthecontractileelement(Theillustrationbelowsumsupwhatfollows)

Structuresandnervepathwaysinvolvedincontrolofamuscleatthelevelofitscorrespondingsegmentofspinalcord

SeveralnervecellsreceivesignalsfromandsendsignalstoeachmuscleNervecellsreceivingthesignalsarecalledsensoryneuronsDirectlyorthroughotherneuronstheycontactnervecellsthatsendsignalstothemusclesThecellswhosenervefibersconductsignalstothemusclesarecalledmotoneuronsTheircellbodiesarelocatedinthespinalcordorinthebrainstemOtherneuronscontactandinfluencemotoneuronsSomecanstimulatethemotoneuronswhichcausesacontractionofthemusclefibersinnervatedbythemSomecaninhibit(block)motoneuronscausingarelaxationofmusclefibersInmovementswhenthemotoneuronsofonesetofmusclesarestimulatedmotoneuronsofthemusclesopposingthemareinhibitedThisiscalledreciprocalinhibitionItallowsyoutomove

NeuronscausingcontractionofmusclesarecalledmotoneuronsAlphaDoingdynamicstretchesasawarm-upforadynamicactionrequiresstimulatingmotoneuronsofthemovingcontractingmusclesinawaythatissimilartothestimulationtheywillreceiveduringtheactionDuringstaticstretchesthosemotoneuronsarenotstimulatedinsuchaway

MusclespindlesareembeddedwithinamuscleatthemidpointsofsomemusclefibersTheyconsistofspecialkindsofmusclefibers(intrafusalmusclefibers)thatcancontractonlyattheirendsAttheircenterarethestretchreceptorsTherearetwokindsofstretchreceptorsonerespondingonlytothemagnitudeofthestretchandanotherthatrespondstoboththemagnitudeandthespeedofstretching(Bishop1982)StretchreceptorsinastretchedmusclesendsignalsthatreachamotoneuronAlphaandcauseittosendimpulsestothemuscleForexamplewhenamuscleisstretchedbytappingitstendonasintestingtheknee-jerkreflexreceptorsinthespindlessendimpulsesthatreachmotoneuronsAlphastimulatingthecontractionofthismuscleanditssynergistsorcooperatingmusclesThesameimpulsesentbystretchreceptorsinhibitsmusclesantagonistictoitandsoyourlegkicksThisknee-jerkreflexisanexampleofamyotaticorstretchreflexAquickstretchcausesacontractionpreventingfurtherstretchingThiscontractionlowersthestimulationofthespindles

Duringanisometriccontractionthefrequencyofsignalsfromthemusclespindleisdecreased(Bishop1982Orlikowska1991VanderShermanandLuciano2001)ThismaybetheneuralmechanismbehindyournotfeelingstretchingwhenyouaretensingamusclestretchedbelowthepainthresholdsuchasduringthetensingphaseofanisometricstretchThiseffecttogetherwithwhathappenstoamuscleasitisstretchedandtensedmayalsoexplainwhyitiseasiertoincreaserangeofmotionafteranisometrictensionthanwithoutitAsastretchedmuscleistensedthesarcomeresinthemiddleofmusclefibersshortenandstretchthesarcomeresatthefibersendstogetherwiththefibrousconnectivetissueinserieswiththempickinguptheslackRelaxingaftersuchtensionreleasestheslackandthiscouldbewhyyoucanextendtherangeofmotionfurtherbeforefeelinganewstretchlimit

TheGolgiorgansarelocatedinthetendonatitsjunctionwiththemuscleanddetectchangesintensiongeneratedeitherbycontractingamuscleorbystretchingitThemosteffectivestimulusforGolgiorgansisanactivemusclecontraction(Houketal1971)EachGolgiorganisconnectedwithfromfivetotwenty-fivemusclefibersAsthecontractingmusclepullsonthetendonitcausestheGolgiorganstofireimpulsesinrelationtotheforceofcontraction(Bishop1982)TheseimpulsesactivateassociationneuronswhichthensendtheirimpulsestoinhibitthemotoneuronsAlphaofthecontractingmuscleThisstopstheflowofimpulsesfromthemotoneuronsAlphatothemuscle(ThisistheusualexplanationforthemechanismofPNF[ProprioceptiveNeuromuscular

Facilitation]andisometricstretching)TheGolgiorgansmayalsoinfluencemotoneuronsGamma(Bishop1982)

RenshawcellsaresmallnervecellslocatedclosetothemotoneuronsAlphaTheyareconnectedthroughsynapseswithmotoneuronsandareactivatedbytheimpulsesthatthesemotoneuronssendtomusclefibersRenshawcellsthroughtheiraxonssynapsebackbothonthemotoneuronsthatactivatethemandonothersImpulsesfromtheRenshawcellsinhibitmotoneuronsThiscircuitregulatesthefrequencyofimpulsesreceivedbymusclesandkeepsthemfrommakingcontractionsthataretoostrongRenshawcellsareconnectedwithboththesmall(tonic)motoneuronsAlphainnervatingslow-twitchmusclefibersandwiththelarge(phasic)motoneuronsAlphainnervatingfast-twitchmusclefibersRenshawcellsaremorestronglyexcitedbyimpulsesfromphasicmotoneuronsactivatedinvoluntarycontractionsthanbyimpulsesfromtonicmotoneuronsbutwhenexcitedtheyinhibittonicmotoneuronswhicharemostresponsivetothestretchreflexmuchmoresothanarephasicones(Bishop1982)ThisisanotherpossibleexplanationofPNFandisometricstretching

ThereareneuralcircuitsandpathwaysthatmaycauselessenedresistancetostretchmoreformallycalledpostcontractivereflexdepressionPostcontractivereflexdepressionfollowsastrongvoluntarycontractionofthemuscleItpermitsagreaterrangeofmotionincreasethanstretchingwithoutaprecedingcontractionNomatterwhattheexactcauseoflesseningtheresistancetostretchtheresistanceissmallestimmediatelyuponrelaxationfollowingacontractionofthemusclesabouttobestretched(MooreandKukulka[1991]haveshownthatreflexesareweakestwithinthefirstsecondofrelaxationafteracontractionofthemuscleandthenrecovertonearly70oftheirnormalvaluesbythefifthsecondThismaybewhyyourstretchiseasiestwithinthefirstsecondaftertheendofacontraction)Resistancetostretchingcanbereducedevenmorebyimmediatelyfollowingtherelaxationofthestretchedmuscleswithcontractionoftheirantagonists(EtnyreandAbraham1986aEtnyreandAbraham1986bEtnyreandAbraham1988)

MotoneuronsGammaarelocatedinthespinalcordclosetomotoneuronsAlphaTheseneuronsregulatethetensionofintrafusalfibersinmusclespindlessothatifthewholemuscleisshortenedthespindlecanadjustandstillbeabletodetectchangesinmusclelengthTherearetwotypesofmotoneuronsGammastaticanddynamicStaticGammadeterminelengthsensitivityofreceptorsinthemusclespindlewithlittleeffectonvelocitysensitivityDynamicGamma

determinevelocitysensitivitywithlittleeffectonlengthsensitivity(Bishop1982)

ThebrainthroughitspathwaysofnervefibersconductingimpulsesdownwardssimilarlyaffectsmotoneuronsAlphaandGammabuttheGammaaremoresensitiveStaticGammamotoneuronswhichregulatethemusclespindlesdetectionofthemagnitudeofastretcharestimulatedbythecoldcenterandinhibitedbytheheatcenterinyourhypothalamus(Bishop1982)StaticmotoneuronsGammaarethuseasiertoactivatewhenyourbodytemperatureislowandsoyourflexibilityworsensthen(WhencoldisappliedlocallyforexampletoasinglemusclegrouptheeffectmaybeoppositemdashthestretchingmaybecomeeasierThisisbecauselocalcoolingreducesthesensitivityofmusclespindlesbutnotoftheGolgiorgans[MeeusenandLievens1986Strzelczyk1996])

MentalstresspainanxietyandfearthankstothesesamedescendingpathwaysactivatemotoneuronsGammawhichincreasethestretchreflexthusmakingyoulessflexible(Soumllveborn1989)Thisisonemorereasonnottodostaticpassivestretchesduringawarm-upwhenyoumaybeexcitedorevenanxiousaboutthechallengingactivitiesahead(ThewaysofwarminguptodealwithprestartanxietyandprestartapathyaredescribedinthebookScienceofSportsTraining)

DescendingpathwaysmotoneuronsGammaspindlemusclefibersstretchreceptors(inaparticularspindle)sensoryneurons(innervatingaparticularspindle)andamotoneuronAlphaarecollectivelycalledtheGammaloopTheGammaloopactivitymeasuresandinfluencesthelengthandtensionofamuscleThankstothisloopthesameweightcanbesupportedbydifferentlengthsofamuscleorthesamelengthcansupportdifferentweightsTheGammaloopregulatesthesensitivityofmusclespindlesIfbecauseofloweredtonusaninsufficientamountofimpulsescomesfromstretchreceptorstheGammaloopcompensatesmakingthemusclespindlesshorterThismaybewhypeopleexperiencestiffnessuponfirstawakening

Yourkinestheticormuscleandjointsenseisservedbymorethanthealready-describedkindsofreceptors(musclespindlesandGolgiorgans)Therearereceptorsofpainpressurejointpositionandmovementlocatedinthejointcapsulesligamentstendonsmusclesandtheirfasciaeandinskin

ThecombinedinputfromallthereceptorsinfluencesyourreflexivereactionstochangesinyourbodypositionandmusculartensionYouractualreflexesareneverassimpleastheoversimplifieddescriptionofaknee-jerkUsuallythewholebodyrespondstoanystimulusRecallthetest(seethetestsofflexibilitypotentialearlierinthischapter)whereyoucouldseewhetherthebonesandligamentsofyourhipswouldletyoudoasidesplitThereisnomuscleorligamentrunningfromonethightoanotheryetevenifyouhavepassedthetestyoucannotdoacompletesidesplitwithoutsometrainingWhenyouspreadbothlegsatthesametimethereflexivecontractionofthemusclesonbothsidesofthebodygetsinyourwayReflexesserveusefulpurposesinnormalcircumstancesandwhenyourlegsslidesidewaysthetensionoftheadductorsandtheirsynergistsonbothsidesofthebodyisneededtomaintainuprightposture

SomuchforthereflexiveregulationofmusculartensionNowconsiderthebrainsroleincontrolofmusculartensionthrougheitherstimulatingorinhibitingthemotoneurons

SomeofthenervefibersconductingkinestheticinformationgotothecerebellumwherewithoutyourbeingawareofityourtonuscoordinationandbalanceareregulatedOtherfibersgotothecerebralcortextheouterlayerofthebrainwhichcontainshighercentersthatinterpretandcorrelatesensorydataThesefibersprovideyouwithsensorydatayouareconsciousofthedatayoufeelTheneuronslocatedinthecerebralcortexcontactmotoneuronsthroughthedescendingpathways

DescendingpathwaysconsistofnervefibersoriginatinginthecerebralcortexandendinginthespinalcordThesefiberseitherdirectlycontactthemotoneuronsAlphaGammaorassociationneuronsinthespinalcord(thedirectdescending)orfirstsynapsewithneuronsinnervecentersbelowthecortexandinthecerebellumInturnthoseneuronseventuallysynapseonmotoneuronsAlphaGammaoronassociationneurons(themultineuronaldescendingpathways)ThedirectpathwaysgovernprecisevoluntarymovementsThroughconsciousdecisionstomakecertainmovementsortocontractgroupsofmusclesyoucanoverridesomeofyourreflexes

Themultineuronaldescendingpathwaysareresponsibleforthecontrolofrapidmovementsposturalmechanismsthecoordinationofsimultaneousmovementsoflocomotionandthecoordinationoffinevoluntarymovementswithpostural

mechanismsTheconnectionbetweenthecerebellumandtheareasofthebraingoverningemotions(hippocampusamygdalaseptalareas)makesmusculartonusandcoordinationdependentonemotionsandviceversa(Grochmal1986)Mentalstressincreasesamplitudeanddecreasesthefrequencyofmuscletremorpossiblybyincreasingthegainofthestretchreflex(Growdonetal2000)

YogausesthisconnectionYogaexercises(asanas)donotusetensioninastretchedpositionByholdingrelaxedmusclesinapositionjustshortofpainandreflexivecontractionYogis(inalong-termprocess)graduallylowerthesensitivityofthemechanismsregulatingthetensionandlengthofthemusclesYogastretchesseemtobealitmustestorasortofbiofeedbackmonitortellingthepractitionerhowproper(fromaYogapointofview)hisorherstateofmindis

PracticalconclusionsforsportstrainingMusclefibersareverystretchablebutinthemuscletheyareconnectedwiththelessstretchablefibrousconnectivetissueThisfactisusedtoexplainthelossofflexibilitysolelyasaresultoftheshorteningoftheconnectivetissueinandaroundthemusclesSuchshorteningcanbecausedbylackofmovementorbyexercisingregularlywithinlessthanafullrangeofmotion

ButthereismoretoitthanthatDifferentstretchingmethodsbringaboutdifferingresultsdynamicstretchingimprovesdynamicflexibility(dynamicrangeofmotionandresistancetostretchingthroughouttherangeofmotion)staticstretchingimprovesstaticflexibility(staticrangeofmotion)andtoalimitedextentdynamicflexibility(MoscovandLacourse1992)Continuousmovementsdecreaseresistancetostretchingthroughouttherangeofmotionmoreeffectivelythanstaticstretchingwhilestaticstretchingmoreeffectivelyincreasestherangeofmotionanddecreasestheamountofforceneededtoholdastretchortensioninastaticposition(McNairandStanley1996McNairetal2001)Furthermorethestretchingmethodyouchoosemdashballistic(bobbingupanddowninastretchnotadvisable)staticrelaxedorisometricmdashaffectstheamountoftimetoreachthecurrentmaximumineachstretchingsessionandtimetoachievedesiredresults(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)Afterexercisesincreasingrangeofmotionthroughactivemovements(forexampledynamicstretchesorstaticactivestretches)theincreaseofflexibilitylastslongerthanafterpassivestretching(StarzynskiandSozanski1999)ThepossiblechangesinconnectivetissuesresultingfromstretchingbyanyofthesemethodsdonotexplainallthedifferencesThesedifferencesaremostlikelytheresultofthewayagivenkindofexerciseactsuponthenervoussystem

MusclesareusuallylongenoughtoallowforafullrangeofmotionpermittedbythestructuresofjointsItisthenervouscontroloftheirtensionhoweverthathastoberesetforthemusclestoshowtheirfulllengthThisisthemostlikelyexplanationwhytenminutesofdynamicstretchinginthemorningletsyoudisplayyourfullrangeofmotionindynamicmovementslaterinadaywithoutawarm-upRegularlyrepeatingmovementsthatdonotuseafullrangeofmotioninthejoints(egbicyclingcertainexercisesofOlympicweightliftingstandardpush-upsonthefloor)howeversetsthenervouscontroloflengthandtensioninthemusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishes

themusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishestherangeofmotion(Orlikowska1991)ImmediatelyafterafatiguingjogoraslowruninwhichtheathleteslegsmovedatareducedrangeofmotionbothdynamicandstaticflexibilityofthehipsandkneesaretemporarilydiminishedItseemstobetheresultofincreasedsensitivityofstretchreceptorsmdashneuralcompensationfortheeffectsoffatigueonthemusclescontractionsWhilethiscompensatorymechanismissupposedtoworkinallfatigue-inducingandhigh-tensionexercises(Hayes1976)itdoesnotcausesuchadrasticreductionofflexibilityifintheseexerciseslimbsmovethroughtheirfullrangeofmotionSodisplayingyourfullrangeofmotionwhilefatigued(butnotextremelyfatigued)afterdoingheavydeepsquatsiseasierthanafteralongrun

Theotherfactorindiminishingtherangeofmotionrelevanttomanysuccessiveworkoutsisshorteningofmusclefibers(lossofserialsarcomeres)inthemusclesthatworkonlyoverareducedrangeofmotion(Williamsetal1988)EasternEuropeancoacheswillnotlettheirgymnastsridebicyclesasameansofendurancetrainingforexampleeventhoughtheyseemtohavealltheflexibilitytheyneed

StrenuousworkoutsslightlydamagethefibersofconnectivetissueinthemusclesUsuallythesemicro-tearshealinadayortwobutalossofflexibilityissupposedlycausedbythesefibershealingatashorterlengthTopreventthissomephysiologistsrecommendstaticstretchingafterstrengthworkoutsAllthissoundsverygoodbutthesamegymnastswhoarekeptfrombicyclingrunwithmaximalaccelerationstoimprovetheirspecificenduranceSuchrunningisastrenuousintensivestrengtheffortforlegmusclesbutinfastrunninglowerlimbmusclesworkthroughafullrangeofmotioninthehipandkneejointsandbecauseofthatthereisnoadverseeffectonflexibilityIfconnectivetissuewereafactorthenstretchingafteraworkoutwouldbeenoughandthesegymnastscouldridebicycleswiththesameresultThesituationwithstandardpush-upsisverysimilarIfyoudoacoupleofhundredadayonthefloorsothemusclesofyourchestshouldersandarmscontractfromashortenedpositionnoamountofstaticstretchingwillmakeyouabaseballpitcherorajavelinthrower

TherearetwotypesofstretchreceptorsonedetectingthemagnitudeandspeedofstretchingtheotherdetectingmagnitudeonlySensitivityofeachtypeofreceptorisdeterminedbytherespectivetypeofmotoneuronsGamma(throughregulatingtensionofeithertypeofintrafusalfibersinmusclespindles[Bishop1982McArdleKatchandKatch1996])Thismayexplainwhyflexibilitytrainingisspeed-specific

trainingisspeed-specific

Staticstretchesimprovestaticflexibilityanddynamicstretchesimprovedynamicflexibilitywhichiswhyitdoesnotmakesensetousestaticstretchesasawarm-upfordynamicactionThereisconsiderablebutnotcompletetransferfromstatictodynamicflexibility(MoscovandLacourse1992)

Dynamicstretchingbymovementssimilartothetaskmdashforexamplelegraisesbeforekickinglungesbeforefencingarmswingsbeforeplayingtennismdashdonewithgraduallyincreasingrangeandspeedofmotionfacilitateneuralpathwaysthatwillbeusedinthetask(Facilitationmeansincreasedexcitabilityofneuronsbymeansofrepetitiveuseortheaccumulationofimpulsesarrivingfromotherneurons)Thesemovementsofgraduallyincreasingrangeandspeedofmotionrequiremuscularcontractionsincreasinglysimilartothoseofthetask(kickfencingattackserve)Thesecontractionscausearteriolesandcapillariesintheworkingmusclestodilateinproportiontotheforceofcontraction(McArdleKatchandKatch1996)Flexibilityimproveswithanincreasedflowofbloodinstretchedmuscles(Wazny1981b)

StaticstretchesdonotfacilitatethesepathwaysdonotpreparethenervoussystemandbloodvesselsinmusclesforthedynamictaskYouevensweatdifferentlywhenwarmingupwithdynamicactionsthanwhendoingstaticstretchesDuringdynamicexercisesyousweatalloverandyoursweatishotDuringstaticstretchingyousweatlittlemainlyonthefaceThistellsyouthatstaticstretchingisapoorwarm-up

Flexibilitytrainingisalsoposition-specificResearchdonebyNicolasBreit(1977)comparingtheeffectsofstretchinginthesupineandtheerectpositionshowsthat

a)subjectswhotrainedinanerectpositiontestedbetterinthispositionthansubjectswhotrainedinasupinebuttestedinanerectposition

b)greatergainswererecordedforbothgroupsinasupinetestpositionthaninanerecttestpositionThesubjectstestedintheerectpositionhadtoovercomeanextraamountoftensioninthemusclestheystretchedbecauseofthereflexesevokedbystandingandbendingover

Youcanusethepostcontractivereflexdepressionorincreasedldquostretchabilityrdquo(lowerresistancetoastretchfollowingastrongcontraction)causedbyanyoftheexplainedmechanismsbycontractingamusclebeforerelaxingand

theexplainedmechanismsbycontractingamusclebeforerelaxingandstretchingitThisincreasestheamountofpossiblestretchThecontractioncanbeshortmdash3secondsmaybeenough(NelsonandCornelius1991)Thestretchhastobedonewithinfivesecondsofrelaxationaftercontractionandpreferablyinthefirstsecond

Afterreachingamaximalstretch(maximalforyouatagivenstageofyourtraining)tensingthemuscletoholdthispositionlongerthanthefewsecondstypicallyusedtocausethepostcontractiverelaxationfurtherincreasesyourstaticstrengthinthismaximalrangeofmotionorstretchAstrengthincreaseinextremerangesofmotion(causedbysystematicisometricstretchingorresistanceexercisesinafullrangeofmotion)seemstobearesultatleasttoadegreeofthelongitudinalgrowthofmusclefibersLong-termexerciseinwhichhumanmusclestenseastheyarestretchedcauseschangesinthemusclefibersthatindicatetheirlengtheningthroughaddingnewsarcomeres(Frideacuten1984)Handeletal(1997)conductedastudyinwhichathletesdidcontract-relaxstretches(stretcheswithisometriccontractions)foreightweeksandshowedchangesinstrengthdisplayedthroughouttherangeofmotionthatindicatedlongitudinalgrowthofmusclefibersbytheadditionofsarcomeresTheoppositehappenswhenexercisesaredoneexclusivelyatareducedrangeofmotionmdashthereislossofsarcomeresandmusclesshorten(Williamsetal1988)

Strongmusclestenselessthanweakonestosupportthesameload(MoritanianddeVries1979Ploutzetal1994)ThestrongmusclescanbemoreelongatedwhilestillcomfortablyovercomingresistanceInthemusclesofstrongpeoplewhoregularlyovercomehighresistancemotorunits(severalmusclefibersandanervecellactivatingthem)synchronizetheiractionevenwhenovercominglowresistance(Hayes1976)ThismaybewhyathleteswhosethighmusclesarestrongenoughtoslideupfromasplittostandinguprightcanslidedownintoasplitwithlessmuscletensionandresistancetothestretchthanweakerpersonsPerhapswhenallmotorunitstensetogetherevenmoderatelythestretchreflexismoredepressedthanifonlysomemotorunitsweretensingveryhardeitherbecauseofstimulatingagreaternumberofGolgiorgansorbecauseofthemechanicaleffectonallthemusclefibersandtheconnectivetissueinserieswiththem

AspeopleagechangesoccurintheirmusclesthatareassociatedwithadecreaseinstrengthandflexibilitymdashlossofmusclemassandincreasedstiffnessoffibrousconnectivetissueDoesthatmeanthattheelderlycannoteffectivelyuseisometricstretchesNoitdoesnotmdashbecausethesechangescanbeoffsetby

strengthtrainingmdasheveninveryoldage(Fiataroneetal1990Evans1999)AslongasyourjointsarenotdeformedandpermitnormalrangeofmotionandthereisnocontraindicationforstrengthtrainingyoucanbenefitfromisometricstretchesWhatrangeofmotionyoucanachieveandhowfastdependsontheinitiallevelofyourflexibilityandstrengthIfyourmusclesarelongenoughforsplits(youcancheckitwithtestsshownearlierinthischapter)youmightbeabletomakethemstrongenoughtosupportyouinasplitmdasheventhoughgainsinabsolutetermsmaycomemoreslowlythaninthecaseofyoungpeople

CoordinationandflexibilitydependonyouremotionstoobecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsTryjugglingbalancingorstretchingwhenyouareupset

TheopeningcautionyoureadisworthrepeatingMentalrigiditymdashtheinabilitytoabandonfixedideasasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)andcoordinationisconsideredamotorexpressionofintellect(Wazny1981a)

RecapThefollowingfactorsarelistedinorderoftheirimportanceinimprovingflexibility

ThegreatestandfastestgainsaremadebyresettingthenervouscontrolofmuscletensionandlengthSpecialstrengthexercisescanstimulatethemusclefiberstogrowlongerandelongatethefibrousconnectivetissueassociatedwiththemuscleStretchingtheligamentsandjointcapsulesandultimatelyreshapingjointsurfacestakesyearsandbringsaboutthesmallestamountofimprovement(Matveyev[Matveev]1981)

9QuestionsandAnswersonStretchingThesearetypicalquestionsfromreadersofthisbookAmongthemmaybejustthetypethatyouwanttoaskStudytheanswersandperhapsyouwillbeabletoapplythemtoyoursituation

DoesThisMethodReallyWorkAndHowPeoplewhodontbelievewhattheyseeaskthevariationsofthequestionldquoIsittrulypossiblerdquobecauseIguesstheywerenotexposedtorationalsportstraining

QuestionIsittrulypossibletoproduceapermanentinstantlyaccessibleflexibilitythatrequiresnowarm-uporanyotherpreparation

AnswerYesOtherwisewhatisthepointofpracticingmartialartstechniquessuchashighkicksiftheyrequireawarm-upIpersonallyknowmanyathleteswhocandisplaymuchgreaterflexibilitywithoutawarm-upthanwhatIshowinthisbookOfcourseIcandoeverythingthatyouseeinthisbookalsowithoutawarm-upIfyourcoachorinstructorcannotteachyouhowtohavesuchflexibilitythenittellsyousomethingabouthisorherknowledgeofhumanphysiologyandofthemethodologyofsportstraining

QuestionHowlongittakestodofullfrontandsidesplitsusingyourbook

AnswerItdependsonyourstrengthandinitialflexibilitySomepeoplereachsplitswithinamonthwhileothersneedseveralmonths

QuestionWhydoesthebodyhaveanaturaltendencytopreventonefromdoingasplitIknowthatIhavetheabilitytodoasplitbecausewhenIdosidelunges(onelegextendedandonelegpulledinsupportingmybody)Icandoaldquohalf-splitrdquoThatisIcanfullyabduct(extendtotheside)onelegtillmypelvishitsthefloormdashbutwithmyotherlegpulledinunderneathmeIcandothiswithbothlegsbutnotatthesametimeWhydoesthenervoussystemhavetobetrainedtoallowforfullyabductingbothlegsatthesametime

AnswerTofindoutmoreaboutthenervoussystemreadaboutthereflexesinneurologytextbooksorreadchapter8ofthisbook

ApartfromyournervoussystemnotbeingusedtospreadingbothlegsatthesametimeyouradductorsmaybeweakWeakadductorstenseharderandstopyourlegssidewisemovementearlierthanstrongadductorswhenslidingyourlegsapartinastraddlestanceThewidertheanglebetweenyourlegsthelessefficientisyouradductorsleverageandthehardertheytensetokeepthelegs

efficientisyouradductorsleverageandthehardertheytensetokeepthelegsfromslidingapart

QuestionIwonderabouttheresultsofyourmethodinpeoplepastthirtyyearsofageIstartedtaekwondoinmylate30sandcurrentlyIam42yearsoldIwouldliketoknowifitispossibleformetodothesplitswithoutinjuringmyself

AnswerAslongasyourmusclesareresponsivetostrengthtraining(youfeeltheyaregettingstronger)theyarealsoresponsivetostretchingWehaveplentyoftestimonialsfrompeoplepasttheir30ssayingandshowingthattheyjustachievedafullsidesplit

QuestionMostofthestretchesyoushowarepracticeddailyatmymartialartsschoolInfactmostofthemweretaughttousinhighschoolAlsoisometricsordynamictensionisnothingnewtothiscountrySowhyshouldyourresultsbebetter

AnswerItisnotexercisesalonethatmakemymethodeffectiveItisthewayofarrangingtheminthepropersequenceduringaworkoutduringadayandduringaweeklycycleofworkoutsDoingthesameexercisesinthewrongorderreducestheireffectivenessIexplainhowvariouscoordinationspeedstrengthenduranceandflexibilityexercisesinfluenceeachotherSomeexercisesshouldfolloweachotherandsomeshouldnot

QuestionIpracticekarateandmyteachercanliftalegandholditsteadyabovehisshoulderWillyourstaticactivestretchesletmeachievethistypeofstrengthsoIcankickhigherandwithmorepower

AnswerYesandnoStaticactiveflexibilityexerciseswillhelptodevelopyourabilitytoliftandholdthelegbutnottomakeyourkicksmorepowerfulSpecificstrengthforakickeristhestrengththatletsyoupackawallopinakicknottoholdalegupSpecificstrengthforkickingisdevelopedbykickingaheavybagkickingintolayersofspongekickingwithbungeecordsattachedtolegsandotherdynamicexercisessimilartokickingStrengthjustlikeflexibilityisspecifictothespeedofmovementitsangleandrangeofmotion(McArdleKatchandKatch1996)

QuestionDoyouhaveascheduleofwhatwhenandinwhichorderstretchesaredonetoachieveafullsplitIhaveStretchingScientificallybutIthinka

specificroutinewouldbebetter

AnswerWhilethebookdoesnotgivespecific(specificforwhomandwhen)routinesitexplainstheprinciplesofselectingandsequencingexercisessoreaderswhostudiedchapters2and7knowwhentodowhattypeofstretchesdependingontheirneedsandlimitations

QuestionHowdoyougetonthosechairs

AnswerOnewayistostandonthemwhentheyareclosetoeachotherandthenspreadyourlegswiththechairsAnotherwayistoplacethechairssotheyareasfarapartasyourfeetinasplitandthendoahandstandbetweenthemloweryourlegsontothechairsandpushoffthefloorwithyourhandstoassumethefinalpositionWhentryingtolearnthisskillyoushouldstartbyusingtwobooksorsmallblocksofwood

QuestionHowoftenshouldsuspendedsplitsbetriedandhowdoyoumaintainyourstrengthandflexibilityonceyouhaveachievedasuspendedsplit

AnswerEverytimeyoucanliftyourselfoffthefloorwhilesittinginasplityouareprovingthatyouhaveenoughstrengthtodoasuspendedsplitIdonotseeanyreasonformostathletesevertotryanactualsuspendedsplitIdidittocatchyourattentionbutasfarasstrengtheninglegsgoestherearemanybetterandsaferexercises

QuestionIhavepurchased[StretchingScientifically]andyourvideoSecretsofStretchingWhilemysidesplitshaveimprovedmyfrontsplitsarestilllackingInmystyleofChinesemartialartswemustbeabletodropintofrontandsidesplitsIcanslowlylowerintoafullsidesplitbutifItrytodropintooneIcanonlycomewithinonefootofthefloorAsformyfrontsplitsIamstuckatlessthansixinchesfromthefloorWhatcanIdotoremedythis

AnswerOneofthewaysoftrainingfortheabilitytodropintosplitsisdevelopingsuchstrengthastobeabletoslideupfromasplittoastandingpositionYoualreadyknowtheexercisesyouneedforthispurposeandthemethodofusingthembecausetheyareshownonthevideoSecretsofStretching

QuestionArethesidesplitandthefrontsplitindependentordependentImeanthatifIcantdoasidesplitIcantdoafrontsplitandviceversaCanIdoanisometricstretchforasidesplitonlywithoutdevelopingmyfrontsplit

ability

AnswerFlexibilityisjoint-andmuscle-specificOnecanbeabletodoaflatsidesplitwithoutbeingabletodoaflatfrontsplitandviceversaIfyourhipjointshavenormalmobilitythenyoucanachievesittingflatinbothsplitsbutonlyifyouworkonbothofthemIsometricstretchingforoneofthesplitswillhelpsomewhatwiththeotherThereissometransferofthetrainingeffectbetweenthetwosplitsbecausesomemusclesarestretchedbybothofthemmdashbutnottothesamedegree

BodyAlignmentforHipStretchesQuestionWhatisthedifferencebetweensuspendedsidesplitswithtoespointingforwardandwithtoespointingupward

AnswerThesplitwithtoespointingforwardstressesmainlythethighadductorsandrequireslessoutsiderotationofthehipjointthanthesplitwithtoespointingupwardThesuspendedsplitwithtoespointingupwardstressesyourhamstringsinadditiontothighadductorsandformaintainingbalancerequiresgreateroutwardrotationofthehipjointthanthesplitwithtoespointingforward

QuestionMygoalistodoacompletesidesplitwiththetoespointingupwardCanIdoisometricstretcheswithmyheelsonthefloorandmytoespointingupwardWillthisstrengthenthecorrectmusclesorwillitthrowmyhipsoutofalignmentforsplits

AnswerThesafeisometricstretchforthesidesplitwiththetoespointingupwardisshowninsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

Turningyourtoesupwhileslidingdownintoasidesplitwithoutholdingontosomefirmsupportisaskingforamuscletearorworse(ajointcapsuletearoraligamentsprain)becauseofhavingnocontrolovertheslidinglegsandtheprecariousbalance(SeethesectiononldquoInjuriesandStretchingrdquolaterinthischapterfordescriptionsofoutcomeswithsuchastretch)Themostvulnerablemuscleseemstobetheadductormagnusbecauseinthetoes-uppositionabductioniscombinedwiththeexternalrotationofthethighsotheadductormagnusisstretchedmorethaninthenormalsidesplitwithsolesofthefeetontheground

QuestionIhavereadStretchingScientificallyandfindithelpfulIcannotdothesidesplitshoweverIambeyondthestartingpositionyoushowinyourbookbutnotatasidesplitIamnotclearonthepositionofthefeetWhengoingintoasidesplitshouldthesolesofmyfeetremainplantedonthegroundorshouldIallowtheinnersidesofmyfeettobeonthegroundwhichwouldresultinthesolesofmyfeetnotbeingplantedonthegroundWhenIallowthe

innersidesofmyfeettobeonthegroundmylegstendtobendatthekneescausingpainHowimportantisthepositionofthefeetinthestraddleposition

AnswerThepositionofyourfeetinthestraddlestance(orthehorse-ridingstance)isimportantforreasonsexplainedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoPlantyourfeetasshownonthefirsttwophotosinthatsubchapteraslongasyouareinthehorse-ridingstancemdashhoweverwideWhenyouspreadyourlegssowidethatyouarenolongerineventhewidesthorse-ridingstancethenyourfeetwillturnandyourweightwillbesupportedbytheinsidesofyourlowerlegsandfeetWhenyouaresolowinthesplitthatyourweightissupportedbytheinsidesofyourlowerlegsyourkneesshouldnothurt

QuestionInoneofmyKung-FutrainingsessionsIwastoldbyafellowstudentthatpracticinglegraisesinthemorningwasgoodforflexibilityItrieditoutonlytofindthatIhadpaininmykneesandhipsfromtryingitAfterreadingyourbookIdiscoveredthatmyhipswereinthewrongplaceandIwaskeepingmylegtoostraightNotsurprisinglythepainwentawayandIvestartedtomakeprogressMyproblemnowisthatwhenIminthewidehorse-ridingstanceIgetpaininmykneesCoulditbethatImmakingasimilarmistakeandcausingthepain

AnswerKneepaininthehorse-ridingstancemaybecausedbyawrongpositionofthefeet(notpointingforward)andbydoingtoomuchtoosoon(stancetoodeepstandingtoolong)Inthecorrecthorse-ridingstanceyoucannothaveyourlegsstraight

QuestionWhenIstandinkibadachi(thehorse-ridingstance)andtrytogolowerIgetapaininmylowerbackandtheonlywaytorelievethisistoleanforwardCouldyourecommendanystretchestorelievethepainAlsoIlosethestrengthtopinchthefloorafteracoupleofcyclesoftensingandspreadingmylegs

WhenIdothesidesplitIcantdothesplitwithtoespointingforwardIhavetoleanmywholeupperbodyforwardIfItrytodothesplitwithtoespointingforwardwhilekeepingmybodyuprightIfeelpainintheupperoutsideregionofthethighs

AnswerTheseproblemsareslightlydifferentbuttheansweristhesamefor

bothAtendencyforleaningforwardwhenstandinginastraddlestanceisnormalYouleanforwardbecauseyourpelvispositionsitselfforgreaterrangeofhipabductionbuttheweaknessorinflexibilityofyourlowerback(orboth)keepsyoufromkeepingyourupperbodyuprightasyourpelvistiltsforwardHowstraightyoucankeepyourtrunkdependsonthestrengthofyourbackerectorsandalignmentofyourlegsEvenatthelowestpositioninthesplittheyshouldbealignedlikethehorse-ridingstanceTodevelopflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstancestarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderIfyouwanttomakefasterprogressdodeepsquatswithweightsWhendoingthesesquatsstandwithyourfeetashoulder-widthapartandtrytokeepyourtoespointingforward

Feelingpainintheoutsideofthehipjointresultsfromnottiltingthepelvisduringabduction(sidewaysmovement)ofthethighsNothavingenoughstrengthoftheinnerthighsfortensingthemwhilestandingfirmlyinthestraddlestance(ldquopinchingthefloorrdquo)canberemediedbysquatsandexercisesthatspecificallytargetinnerthighssuchastheadductorflysandadductorpulldownsshownonthevideoSecretsofStretching

QuestionIseemtobeverytightinthehipssowhenIkeepmybackstraightandtiltmypelvicforwardIcantgetasclosetothefloorasIcanwhenIleanforwardontoasmallchairIsthisOK

AnswerItisOKbutitisbettertodeveloptheabilitytostandintheproperhorse-ridingstanceasthestrengthandflexibilityofthethighshipsandspinecomesinhandyinotherexercisesAlsowhenyouleanonachairinyourisometricstretchesyoutaketheloadoffthethighssoyoudonotstrengthenthemasmuchaswhentheycarryyourwholeweight

QuestionInmymartialartsclassesIhavestudentswhohavestartedalittlelateinlife(28-50)ThemajorityoftheadultstudentshavemoderatetoseverehippainordiscomfortduringkickingdrillsandstretchingexercisesPleasenotethatsomeofthesestudentshavebeenwithmefortwoyearsandlongerandtheystillhavepainwithonlyamoderateincreaseinflexibilityIsthereanythingthatwecandowiththemorshowthemsoastoalleviatethispainanddiscomfortShouldtheybetakinganythingmdashforexamplesharkcartilageorsomeotherjointbuildingsupplementAndwilltheyevergetoverthishurdle

AnswerTheyshouldlearntheproperalignmentofthehipsforstaticanddynamicsidestretchesSeethesecondformoflegraisetothesideinchapter3ldquoDynamicStretchingrdquoandstaticstretchesinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

QuestionAlthoughIcomewithinonefootofafullsidesplitmyrangeofmotionindynamicstretches(whenIswingmylegouttotheside)ismuchworseWhyisthis

AnswerMakesurethatyouletyourpelvistiltforward(ormovebuttockstotherear)whenyouraiseyourlegtothesideThisactionpermitsraisingyourleghighermdashjustastiltingyourpelvisforwardhelpsinthesidesplit

ManypeopleexperiencequiteabitofdiscomfortevenpaininattemptingthisdynamicstretchTheycanonlyraiseeachlegtoabout45degrees(andithurtsthemwhentheydothat)

TheirproblemTheytrytokeeptheirlegstraightandtoraiseitstraightsidewayswhileattemptingtokeeptheirwholebodystraighttooThisistypicallythecauseofdifficultiesandhippainamongbeginnersattemptingthislegraise

TodramaticallyincreasetheheightofthelegraisetothesideyouneedtotiltyourpelvisforwardasyouraiseyourlegsidewaysThealignmentofhipthighlowerlegandfootinaraisingsidekickshouldbethesameasshowninasideviewofthehorse-ridingstance(seesubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo)TolearnitsproperformdothisStandwithyourfeettogetherextendyourrightarmtothesidehandatyourhiplevelpalmdownSlightlybendyourrightleginthehipandkneejointsFormyourfootcorrectly(knifefootsokutoinkaratebalnalintaekwondo)forthesidekick(bigtoeuprestoftoesdownedgeoffoothorizontalandtensed)RaisetherightlegsuchthatyoukickyourpalmwiththesideofyourfootStartfromhiplevelandgraduallyincreasetheheightoflegraisesMakesurethatyouleanforwardandyourkneeisslightlybentandthatitraisesaheadofyourfootKickingyourpalmforcesyoutoalignyourtrunkpelvisandthighjustrightforthegreatestrangeofmotioninyourhipjointsNoteespeciallytheamountanddirectionoftheforwardleaninthedrawingsbelow

Legraisetotheside

Anotherpurposeofkickingyourpalmistokeepthisdynamicstretchfromturningintoaballisticuncontrolledstretchandtopreventoverstretching

QuestionIamintomysecondweekofdoingtheearlymorningstretchiethelegswingsTheonlyproblemisthatwhenIswingmylegtotheside(andsometimesthefront)mybackclicksinaboutthecenterofmyspineIdonotclickwhenIbendmykneewhenIbringmylegbackdownWillIgetthesamestretchifIbendmykneewhenbringingmylegdownfromtheswing

AnswerYesIwouldsuggestcheckingthestrengthofyourbackmusclestoseeiftheirweaknessrelativetothepsoascausestheclicking

[TwoweekslaterthesamereaderwroteBythewaymybackisbetterForthesideswingsIdontthinkIwasleaningforwardortwistingmyupperbodyinthedirectionoftheswingenoughDoingthatseemstohavedonethetrick]

QuestionIfindthatanyextendeduseoflateralmovementinthehipssuchasforthesidekickortheroundhousekickcausesadullacheinmyhipsThisiseventruewhenItrytodomorningdynamicstretchesItseemsmyhipsinterferemorethanmymusclesTheyseemtopopalottoowhendoingthemorningdynamicstretchDoIhaveanyhopetoworkthroughthistoachieveflexibilityfortaekwondokickingIstheresomewaytohelpmyhipstrengthandmobility

AnswerMakesurethatyoualignyourthighshipsandtrunkasshowninthepictureabove(Legraisetotheside)andonthevideoPowerHighKickswithNoWarm-UpforsideandroundhousekicksIfyourhipsacheeventhoughyoudothesemovementsasshowninthisbookandonthevideothenseeanorthopedicsurgeon

QuestionWhenItrytoraisemylegtothesidemyfootturnsoutwardIsthisduetothetightnessofthemusclesinthelegandhipHowdoIgetoverthis

AnswerTurningofthefootoutwardduringlegraisestothesidemaybecausedbytightnessofthemusclesthatrotateyourthighoutward(externalrotatorsofthehip)TrytoincreaseyourhipsinternalrotationbystretchingyourexternalhiprotatorsSeethestretchesatendsofsubchaptersldquoStretchesleadingtothesidesplitrdquoinchapter5ldquoIsometricStretchingrdquoandinchapter6ldquoRelaxedStretchingrdquo

QuestionWhatisthedifferencebetweenlegraisesorfrontsplitswiththefrontlegstraightandbentattheknee

AnswerTheanglebetweenthethighsinafrontsplitandinfrontraise(kick)isgreateroritiseasiertoincreaseitwhenthefrontlegisbentatthekneebecauseyourhamstringisrelaxedthenExercisewithyourfrontlegstraighttobetterstretchthehamstring

HamstringsoriginateabovethehipjointandattachbelowthekneejointBendingyourkneerelievesthetensionofthehamstringandthuspermitsagreaterrangeofflexioninthehipjointInafullfrontsplityourpelvisisalwaystiltedtothefrontinrelationtothefrontthighnomatterwhatyoudowithyourkneesTiltingofthepelvisisnecessaryforrelaxingtheiliofemoralligamentofthehipjointoftherearthighYoucanachieveagreateramountofforwardtiltwhenthekneeofthefrontlegisbentbecausethenthehamstringofyourfrontlegismorerelaxed

QuestionIcandoafrontsplitbutwhenIattemptasidesplitIgetacertainamountofinchesoffthegroundandwhenItrytoslidefurtherintoadeeperpositionIcantbecausemyhipswontletmeandthenextworkoutsessiontheoutsideofmyhipsaresoreandtightHowcanIincreasetheflexibilityofmyhipssothatImaycompletethesidesplit

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoandinsubchapterldquoTestsofflexibilitypotentialrdquoofchapter8ldquoAllTheWhysofStretchingrdquoIfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistorestuntilyourhipsarenotsoreanymoreandthenpracticeyourstretchesstartingfromthe3-stepshorse-ridingstance(seephotobelow)Ifyoucannotperformthetestorassumethe3-stepshorse-ridingstancethenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforsidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

3-stepshorse-ridingstance

QuestionIpracticehamstringstretcheslyingonmybackbutIamabitconfusedastowhetheritisagoodideatoflattenthebackortomaintainthecurveinthelowerbackCanyoushedsomelightonthis

AnswerInsuchastretchkeepingyourbackstraightormaintainingnormallumbarlordosisstretchesmainlythehamstringsArchingyourback(theoppositeoflumbarlordosis)willputconsiderablestretchonthebackmuscles

DynamicStretchesandMorningStretchQuestionWhenyoudescribeldquolegraisesrdquoyourefertoaslowcontrolledliftingofthelegnotaquickswingingactioncorrect

AnswerControlledyesbutnotveryslowSeethebeginningofchapter3ldquoDynamicStretchingrdquo

QuestionIam39yearsoldandIamarelativelynewstudentoftaekwondo(4months)IhavebeenusingyourbookStretchingScientificallywithmuchsuccessMyconcerniswithmylegraisestotheside(dynamicstretches)Iamunabletokickmyhandasitseemsthatmylegsaretoolong(ormyarmtooshort)todothisonthesideIcandosowiththefrontstretchesbutwhenItrywiththesideIusuallyonlyreachmycalfatbestIhavetriedholdingsomethinginmyhandthatldquoextendsrdquomyreachbutIdontalwayshavesomethingavailableandthisfeelsawkwardWhenIhavenothingIusuallytrytofixaleveltoattainsuchasamarkonthewalltouseasareferencepointIdontseemtohaveanyproblemsbutitseemsthatmystretchescouldbemovingintoballisticterritorywithoutafixedtargetAdvice

AnswerHavingastopforexamplethehandforyourlegraisesorkicksisimportantonlyathighvelocitiesofmovementWhenyoudoyourlegraisesslowyoudonotneedanystop

WhenyoudotheraisesfastyoucantrybendingthekneeoftheraisinglegmoreandyoucanmakecontactwiththelowerpartoftheshinoruseakickingpaddleinsteadofyourhandifyourlegsareldquotoolongrdquoThehigheryouraiseyourlegsidewaysoveryourheadthecloseryouaretokickingyourhand

QuestionWhenIdothelegraisestotheback(dynamicstretches)IfeelthestretchinthehamstringofmysupportinglegasopposedtothequadofthelegthatisbeingworkedIsthisnormal

AnswerYesTheldquoweakestlinkrdquoisthefirsttorespondinanyexercise

QuestionIfdoingdynamicstretcheseverymorningresetsthenervouscontrolofmuscularlengthcantstaticstretchesbedoneinthemorningtoachievethe

sameeffectexceptforstaticflexibilityratherthandynamicSothenifeverymorningIdidstaticstretchingIwouldntneedawarm-uptoachievefullstaticflexibilitywouldI

AnswerPerhapsbutIdonotknowTheathleteswhousethemethodofstretchingexplainedinthebookStretchingScientificallyforafewmonthscandisplaytheirmaximalstaticflexibilityatanytimeanyway

TofindouttheeffectofdoingastaticstretchinthemorningwouldtakeanexperimentthatisnotlikelytobeeverconductedWhyBecausefromtheviewpointofpractice-orientedcoachesnoteveryquestionisworthyofresearch

YouseedoingdynamicstretchesinthemorninggivesanobservableincreaseinathletesdynamicflexibilitylaterinthedaywhetherornottheathletesdoanyfullROM(rangeofmotion)staticstretchesintheirmorningoreveningworkouts

ButathleteswhodofullROMstaticstretchesinvariablydodynamicstretches(orfastmovementsthroughoutthefullrangeofmotion)tooSofindingoutwhathelpsthemshowlargeROMinstaticstretchesmdashwhetheritisduetodynamicstretchesdoneinthemorningortostaticstretchesdoneinthemorningorjustaneffectofstaticstretchesdoneduringtheirregularworkoutsmdashrequiresconductinganexperimentthatcouldinterferewiththeirtraining

ThosewhoachievefullROMthroughisometricstretchesafterafewmonthsofcontinuingtrainingcandisplaytheirfullrangeofmotion(forexampledoasplit)anytimemdasheventhoughinitiallythisdidrequirewarmingupThisismuchlikeliftingweightsmdashforabeginnerestablishinganewpersonalrecordmayrequirecarefullywarmingupbutwithcontinuoustrainingafterafewmonthsthesameweightmaybeliftedcold

WhatandWhenForeveryrulethereisanexceptionmdashbutyouneedtoknowtheldquowhyrdquooftheruleandtheldquowhyrdquoandldquohowrdquooftheexception

QuestionWhendoIdodynamicstretcheswhenstrengthexercisesandwhenisometricstretches

AnswerDodynamicstretchesatleasttwiceperdayonceinthemorningandonceduringawarm-upforyourworkout

Dostrengthtraining2-3timesperweekendingwithisometricstretches

QuestionWhatsequenceofstretchesdoIfollowsincesomekickshurtmyback(Ihavehadbacksurgery)

AnswerEliminatestretchesthathurtyourback

QuestionDoIdothestretchroutinesaftermycardio[enduranceworkout]oraftermyweights

AnswerAfterbothAfterastrengthworkoutincludeisometricstretchesinyourstretchingroutineAfteranenduranceworkoutdonotdoisometricstretchesbutratherstaticrelaxedstretches

QuestionCanIdoanearlymorningstretchafterhavingmybreakfast

AnswerYesifyoucanperformasufficientnumberoflegraiseswithadequateintensityandheightwithoutthrowingupyourbreakfast

QuestionCanIdoanykindsofstretches(relaxedforexample)aftermymorningworkout

AnswerYesyoucandorelaxedstaticstretchesafterthemorningworkoutItwillnotdoanyharmifyouwillnotdoanyfullpowerormaximalforcemovementsforacoupleofhoursafterward

QuestionIjogorruneverymorningWillrunningorjoggingaftertheearly

morningstretchadverselyaffectmywholedaysflexibility

AnswerFortherunningorjoggingdoneaftertheearlymorningstretchtoadverselyaffectyourflexibilityyouwouldhavetoconsiderablyfatiguethemusclesofyourlegs

QuestionHowlongshouldyourestbetweensetsofdynamicstretches

AnswerWhatforIfyouneedtorestbetweensetsofdynamicstretchesyoushouldseeadoctor

QuestionWhileIdonotdostaticstretchingtowarmupbutratherdynamic(bythebythishasreallyimprovedmywarm-uptimethanks)Iwaswonderingifitisnecessaryaftertheendofaworkout(especiallyifIdidisometricstretching)todorelaxedstaticstretchesOrisitsafetoskipthemArethereanyrealbenefitstoperformingthem

AnswerThebenefitofdoingisometricandrelaxedstaticstretchingisincreasedpassiverangeofmotionandareducedamountofforceneededtoholdastretchmdashthatisthetensioninstretched-outpositionsTherelaxedstretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingtherelaxedstaticstretchesafterisometricstretchesmayaugmentthesebenefits

Ifyouarenotinterestedinincreasingyourstaticflexibilitythendonotdostaticstretches

QuestionHowmanystaticstretchesshouldIdoinmyworkout

AnswerPickoneortwoisometricstretchesmdashforexampleoneforadductorsandoneforhamstringsmdashandoneortworelaxedstretchesforthesamemusclesDoasmanysetsofisometricstretchesasyouneedtoreachyourcurrentmaximumrangeofmotionbutdonotforceyourselfifyourmusclesaretiredandstaleThreetofivesetsperstretchshouldbeenoughThenafterisometricstretchesyoucandorelaxedstretchesforoneortwominuteseach

QuestionIsitsafetodosixorsevensetsofisometricstretchesinoneworkout

AnswerItshouldbesafeaslongasyoudonotfeelpainwhileexercisingIwouldnotbesurprisedthoughifyouweresosoreafterthisworkoutthatyou

wouldhavetorestthestretchedmusclesforafewdaysInisometricstretchesaswithmoststrengthexercisesitisneithersafenornecessarytoexhaustthemuscles

QuestionInyouropinionisitbettertoseparatetheisometricstretchingofthefrontandsidesplits(onalternatedaysforexample)

AnswerIsometricstretchesforbothsplitscanbedoneinoneworkouteitherinthewayshowninchapter7ldquoSampleWorkoutPlansrdquoorasisshownonthevideoSecretsofStretchingwhereafterasetofstretchesleadingtothesidesplitIstandinadeeplungeandtensethelegsYoumayalsoworkononeofthesplitsuntilyoureachyourdesiredROMItalldependsontheindividual

TomaketherightdecisionyouneedtopayattentiontoyourbodyandnotdisregarditswarningsYoualsoneedtobeingoodshapeIsometricstretchesrequirenormalstrengthwhichinthecaseoflegsmeansbeingabletocomfortablydoatleast10squatswithabarbellofaweightequaltoyourbodyweightEvenwithnormalstrengthyouneedtobewellrestedtoattemptisometricstretchesBythewayproperstrengthpreparation(resultingingreaterthantheabovedescribedminimumstrength)beforelearningthetechniquesofkickingpreventskneeproblemsandotherjointproblemstoo

QuestionThemorningsarethebesttimeofthedayformykarateworkoutsCanIdoisometricstretchesattheendofthosemorningkarateworkoutsordoIhavetodoisometricstretchesintheevening

AnswerItdependsonyourobjectiveIfhavinggreatdynamicflexibilitywithoutawarm-upduringthedayisnotyourobjectivethenyoucandoisometricsinthemorningIfyouwanttobeflexibleduringtheremainderofthedayafteryourmorningkarateworkoutyoucanpostponeisometricsaswellasotherstrenuousstrengthexercisesuntillateafternoonoreveningJustmakesurethatyouwarmupwellYoualwayshavetomonitoryourprogressifyourstrengthandflexibilitykeepimprovingwhileyoudoisometricsinthemorningworkoutsthenitisfinetodothemthen

QuestionIknowthatyouhaverecommendedmanytimesnottodostaticstretchesbeforedynamicmartialartpracticesUnfortunatelymostmartialartsschoolsthatIhaveseendostaticstretchesaspartoftheirwarm-upmineincludedFornumerousreasonsIdonotwanttoleavetheschoolsoIhave

adaptedaldquosystemrdquotogetaroundthisproblemandwouldappreciateyourcommentsFirstIarriveatclassearlyandIspendabout5-10minuteswarmingupandthenIdomydynamiclegstretchesIthengoouttoclasswhichusuallystartswithsomerunninginplaceoraroundthedojangpush-upssit-upsandthensomestaticstretchingWhenthispartcomesIsimplygetintothepositionsbutIdontreallypushthestretchatallSometimesIwillfeelaveryminorstretchinsomeofthepositionsbutthatisallIsthisaneffectivewaytogetaroundthestretchingissueorarethereproblemsevenwiththisldquolightrdquostretching

AnswerYesitisaneffectivewayofdealingwithanignorantinstructorJuststandinginapositionandpretendingtostretchwilldoyounoharmItisnotwhatthethingiscalledmdashforinstanceastaticstretchmdashbutwhatitdoesthatmattersIfyoustretchnotatallorverylittlethenyouwillnotweakenyourmuscles

Beverycautiouswhenyouactuallystretchstaticallyattheendoftheworkoutoranytimeyouassumealdquostretchingrdquopositionbecausesomemoronshavebeenknowntoapproachastretchingathleteandpushhimorherintoagreaterstretch

QuestionDostaticstretcheshavetobepartofaworkoutorcanIdothembythemselves

AnswerItisbettertodothemattheendoftheworkoutwhenyourmusclesarewellwarmedupThisappliesparticularlytoisometricstretchesYoucandorelaxedstretchesbythemselveswhenyouhavealreadycooleddownfromaworkoutbutdothemslowlysoyoudonothurtunpreparedmusclesSuchstretchingwillbemoredifficultandlesseffectivethanstretchingwhenyouarewarmedup

QuestionSincereadingyourbookandviewingthevideoSecretsofStretchingIhavedecidedtoredomyworkoutroutinesEventhoughIwanttodevelopaworkoutthatwillimprovemykarateskillsandflexibilityIalsowanttomaintainandevenimprovemymusclemassinmyupperbody

HereiswhatIhavecomeupwith

Days1235and6DynamicStretchingAMampampPM

Day1ampamp6TechnicalSpeed(techniquesampampkickingdrillssparring)

Day2ampamp5StrengthIhavelistedtheexercisesintheorderIdothem[Thelistofresistanceexercisesshowsisolationexercisesbeforecomplexmovements(legextensionsandlegcurlsbeforesquatsanddeadlifts)exercisesforstabilizingmusclesbeforetheprimemovers(deadliftsbeforehipadductorsandhipflexorexercisesabdomenexercisesbeforebackextensions)]

Day3Aerobics(jumproperunningsprintsrelaxedstretching)

Day4Off

Whatdoyouthink

AnswerBoththevideoSecretsofStretchingandthebookStretchingScientifically(chapter5ldquoIsometricStretchingrdquo)explainhowtoscheduleworkoutsbutyoumanagedtomissitYourTechnicalorSpeedworkoutmustprecedeyourStrengthorEnduranceworkoutaStrengthworkoutmustprecedeanyEnduranceworkoutwhichisfollowedbyadayofcompleterestoractiverest(easyfunactivity)DonotdoaTechnicalorSpeedworkoutonthedayimmediatelyfollowingeitheranexhaustingStrengthoranexhaustingEnduranceworkoutanddonotdoaStrengthworkoutbeforefullyrecoveringafteranexhaustingEnduranceworkoutbecausesuchsequencesofeffortsleadtoovertraining

InsingleworkoutsdonotworkonendurancebeforeanyotherabilitywiththeexceptionofstaticpassiveflexibilitywhichisdevelopedbyrelaxedstretchesStudyScienceofSportsTrainingforanin-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

RegardingyourstrengthexercisesIsuggestthatinsteadoflegcurlsandextensionsyoudomoresquatsanddeadliftssincetheyarebetterforyourkneesBydoingthedeadliftsbeforeadductorexercisesandabdomencrunchesbeforebackextensionsyoubreaktheruleofneverfatiguingthestabilizersmdashinthisinstanceyourbackwhichstabilizesyourlegsorabdomenmuscleswhichstabilizeyourbackmdashbeforetheprimemovers

QuestionThebesttimeformetodomyisometricstretchesandstrengtheningexercisesislateatnightaround2330ormidnightWillthishaveanyeffectonmyflexibilitygainsordoesitmatter

AnswerLatenightisnotthebesttimeforworkingoutbutiftheexercisedoesnotinterferewithyoursleepingwellthenperhapsitisfineforyou

TheimportanceofgettingenoughofhighqualitysleepformakingprogressisexplainedintheneweditionofScienceofSportsTrainingInthatbookyouwillalsofindinformationonthebesttimesduringthedayfordevelopingdifferentabilitiesandskills

GenerallyitisbettertohaveafewhoursbetweentheendoftheworkoutandgoingtobedtoldquowalkoffrdquothefatiguetensionandexcitementoftheworkoutYoumaywanttotrydoingyourstrengtheningandstretchingexercisesinseveralshortsessionseachdedicatedtoonebodypartduringthedayratherthaninonelongsessionlateatnightForexamplesquatsandisometricstretchesinthefirstsessiondeadliftsandrelaxedstretchesinthesecondsessionordeadliftsaloneinthesecondsessionandrelaxedstretchesinthethirdfinalsession

StretchinginWorkoutsforVariousSportsAthleteswhoaskmewhatstretchestheyshoulddoastoundmeDonttheypracticetheirsportandknowtheirmovesDonttheyfeelwhichoftheirmovementsarerestrictedbytightmusclesAtypicalquestiongoesIhaveyourbookStretchingScientificallyhoweverIwashopingforsomethinggearedsolelyfora___[nameofanysporthere]Doyouhaveanythingonstretchingthatisdesignedfor___MyanswerStretchingScientificallyshowsstretchesformostmusclegroupsandsoanyonecanfindinitstretchestosuitanysportorindividualneedNeverthelessreaderskeepaskingsoherearesomespecifics

QuestionIsitrecommendabletodorelaxed(staticpassive)stretchesduringabodybuildingworkoutegstretchingthepectoralismusclesbetweentwosetsofbenchpresses

AnswerItdependsontheamountofresistanceinyourliftsandonhowstrenuouslyyoustretchThegreatertheresistancethemoredangerousitistodostrenuousstaticstretchesbetweensetsMaximalforceproductionisimpairedforseveralminutesafterstrenuousstaticstretchingYourownliftingexperienceshouldtellyouthatResearchconfirmsittoo(Kokkonenetal1998)

Maximalforceproductioninpurelyconcentric(fromastandstill)benchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemovers(Wilsonetal1994)soflexibilitytrainingcouldaffectitadversely

QuestionIliftweightsandhaveboxingpracticeinadayWhichonemdashliftingorboxingmdashshouldIusedynamicandisometricstretchesbeforeandafter

AnswerDynamicstretchesinwarm-upsforeitherworkoutisometricstretchesafterliftingBoxingpracticeasarule(withveryfewexceptions)shouldprecedeliftingandthereasonswhyareexplainedinthesecondeditionofScienceofSportsTraining

QuestionIwanttoknowifyourmethodswillhelpincreasemyflexibilityinregardtodance(balletandjazz)ForexamplemosttechnicaldancekicksrequireanuprightposturewithaturnedoutstraightlegfromthehipwiththepelvistiltedforwardWouldfollowingyourmethodbeappropriateforthekind

ofbodyalignmentsIneedtoachieveorwouldtheyworkagainstmygoals

AnswerThemethodofstretchingdescribedinStretchingScientificallyaffectsprimarilytheneuralcontrolofmusclesandinthecaseofisometricstretchingalsostrengthensmusclesinextendedpositionsItworksregardlessoftheformofyourmovementsaslongasthemovementsthemselvesarenotinjurious

QuestionIhavebeenusingyourstretchingtechniquesforyears(offandonsince1989)andhavehadgoodresultswiththemWhatIamnowinterestedinisstretchingmethodsspecificallytoenhancethegolfswingietoimprovetheshoulderturnandincreasespeedandstrengththroughouttheswing

AnswerDuringyourgolfswingpracticeyoufeelwhichmusclegroupslimityourmobilityandinwhichpositionsFindinthisbookthestretchesthatgiveyouasimilarfeelingorusingtheprinciplesofstretchingyouknowfromthebookdesignstretchestosuityourneed

QuestionWoulddoingallstretchesforallthebodypartsbetoomuchflexibilitytrainingforkarate

AnswerIthinkitwouldbetoomuchforanysportandforanybodysmuscles

QuestionHowshouldIintroducethismethodintomymartialartsworkout

AnswerDodynamicstretchesatthebeginningofyourworkoutaftertheaerobicpartofthewarm-upThendoyourtechniquesorsparringAttheendoftheworkoutdoyourstrengthorconditioningexercisesthendoisometricstretchesandfollowthemwithrelaxedstretchesIfyoudoyourstrengthexercisesinaseparateworkoutthendodynamicstretchesinthewarm-upandisometricstretchesattheendofthatworkoutDorelaxedstretchesinthecool-downofanyworkouteitherafterisometricstretchesorinsteadofthemIdonotrecommenddoingisometricstretcheseverydayTwotofourtimesperweekdependingonthereactionofyourmusclesisenough

QuestionIdomartialartsandtwotothreetimesaweekaftereachgymworkoutwithweightsIrunforcardiovascularconditioningThisbeingthecasewhenshouldIincorporateisometricandrelaxedstretchesafterliftingandbeforerunningorattheendafterboth(ThisfirstsessionIdidIstretchedaftertherunasmyfinalexerciseanddidnotseemtoexperienceanythinguntoward)Ivealwaysthoughtstretchingistobedoneattheveryendtoreturn

musclestotheiroriginalrelaxedlengthaftertraining

AnswerFirstanendurancerun(evenonly20minuteslong)afterastrengthtrainingworkoutreducesgainsinstrengthThisisbecauseoftheconflictingdemandsthatstrengthworkandaerobicenduranceworkputonthebodyingeneralandonthemusclefibersinparticularThisissueisexplainedinseveralstandardtextsonexercisephysiologyThisconflictismostpronouncedifyouuseveryheavyresistancesuchaswhenattemptingtoincreasemaximalstrengthandlesspronouncedwhenyouareusingmoderateresistanceinahighnumberofrepssuchaswhenworkingonmuscularendurance

UsuallyathletesdotheirstrengthworkoutsondifferentdaysthanaerobicenduranceworkoutswithaperiodofrestbetweentheseworkoutssuchthatfatiguefromonekindofworkdoesnotimpairtheabilitytoperformtheotherThepreferredarrangementiswithaerobicendurancedonerightafterthetechnicalorspeedworkoutandmaximalstrengthworkdoneinaseparateworkoutonadifferentdaymdashbutitalldependsonthecurrentprioritiesandonyourspeedofrecoverywhichdependsonhowmuchyourunandliftDedicatingaseparateworkouttostrengthisusuallydonewhendevelopingmaximalstrengthisthepriorityInthiseventworkontheaerobicenduranceisreducedsofatiguefromitdoesnotinterferewithstrengthworkoutsandthestrengthworkoutisthefirstorsecond(aftertechnique)intheweeklyschedule

Allthisnotwithstandingifyourscheduleworksforyouthensticktoitmdashaslongasyouaresatisfiedwithyourprogress

Secondisometricstretchesarestrengthexercisessotheymaylosesomeeffectiveness(asfarasincreasingstrengthinthestretchedpositions)ifdoneafteranendurancerunIthinkitisbesttodothemattheendofastrengthworkoutafterotherstrengthexercisesIfyouwanttodoisometricstretchestogetherwithyourrunningthenitmaybebettertodothembeforetherunandrelaxedstretchesaftertherun

QuestionWhatstretchesdoyourecommenddoingbeforeandafterrunning

AnswerBeforelong-distancerunningyoucanforgostretchingandthendoallyourstretchesafterrunningFormiddledistancesandsprintsIsuggestthefollowingwarm-upandstretcheslightjoggingplusarmcirclesandarmswingslightjoggingpluskickheelstobuttocksmarchwithheeltotoeraiseslegraises

tothefrontlegraisestothebacklegswingsfronttobackwhilestandingononelegAftertherundoeitherisometricorrelaxedstretchesmdashoneforthecalvesthenoneforthehamstringsandoneforhipflexorsIfyouarenotveryfatiguedafteryourrunyoucanalsododynamicstretchesforlegsbeforetherelaxedstretches

IfsomeofyourmusclesaresotightbeforeanyrunthatyouthinkyouneedtostretchthemjusttorunwellmdashthenIthinkyoushouldseeadoctorandnotberunning

QuestionAreyouawareofanylong-termadverseeffectsofrunningorstrengthtrainingonflexibility

AnswerNorunningorstrengthtraininghavenoadverseeffectonflexibilityprovidedyoutrainrationallydoexercisesinthecorrectsequenceandprovideadequateresttoyourbody

QuestionIskateWhatstretcheswouldyousuggestforin-lineskating

AnswerBeforeputtingtheskatesondolegraisestothefrontbackandsidesWiththeskatesongetaholdonsomesupport(abenchorrail)anddosquatsanddeeplungestostretchthemusclesthatlimityourrangeofmotionGraduallyincreaserangeofmotionbyeitherextendinglegsfurtherbackorloweringhipsmoreAfterskatingdoeitherisometricorrelaxedstretchesmdashoneforthehipflexorsthatalsostretchestheshins(seeFrontofthethighstretchesinchapter5andinchapter6)thenoneforyourhamstringsandfinallyoneforyourinnerthighmuscles

QuestionHowshouldskierswarm-upandstretch

AnswerStretchesforcross-countryskiersFirstwarm-upwithwalkingandthenrunningwithsomeside-to-sideagilitymovementstowarmupanklesandkneesThendodynamicstretchessuchaslegraisesbeforeputtingtheskisonAfterputtingtheskisondoturnsandtwistsinonespotandthengetintoadeeplungepositionandswitchlegsslidingthembackandforthDonotgettireddoingthisbeforetherunAftertherunyoucandoituntilyourlegsaretired

StretchesfordownhillskiersFirstwarm-upwithwalkingandthenrunningwithsomeagilitymovements(sidetosidehopsorjumps)ThendodynamicstretchessuchaslegraisesbeforeputtingthebootsonthenwithbootsandskisondoturnsandtwistsinonespotAfterskiingwhilestillontheskisgodownona

turnsandtwistsinonespotAfterskiingwhilestillontheskisgodownonaverygentleslopespreadinglegswideandthenbringingthemtogetherseveraltimeswhichissimilartoisometricstretches

QuestionWhatwouldbeproperwarm-upandstretchesforswimmers

AnswerWarm-upandstretchesforswimmersarmcirclesandswingsfirstoutofwatertheninthewater(soapartofthemovementisdoneagainstresistance)AfterswimmingtakeatoweloraropeorastickanddoisometricorrelaxedstretchesforthearmsThendoisometricorrelaxedstretchesmdashoneforhipflexorsandquadsthenoneforhamstringsoroneforbothlowerbackandhamstringsandoneabdomenandhipflexorsstretch

QuestionWoulddoingweightliftingandallkindsofstretchesinaworkoutbetoomuchforonesmuscles

AnswerThisdependsonthepersonandtheselectionofexercises(includingstretches)Ifyoudonotfeelsoreaftersuchworkoutsthentheyareprobablyokay

FlexibilityandOtherAthleticAbilitiesQuestionSometimeswhenItrytodoisometricstretchingtomymaximumreachmylegstartstoshakeDoyouhaveanyideawhythatmighthappen

AnswerPerhapstheshakingiscausedbyimpairedinter-andintramuscularcoordinationduetofatigueIfsothenitmightberemediedbyimprovedmuscularstrengthormuscularendurance

QuestionHowmanytimesperweekshouldonedoisometricstretchesIsitthesameaswithliftingweightsinwhichcaseeachbodypartisexercised2or3timesperweek

AnswerBothisometricsandliftingweightsarestrengthexercisesTheybothshouldbedoneduringthesameworkout(strengthworkout)MoreinformationonthisandonrelatedsubjectsisinthebookScienceofSportsTraining

QuestionIamtheonlypersonatmyclubwholiftsweightssoyourmethodsarereallyconvenientformebutcantheothersexpecttoattainmaximumflexibilitywithoutenteringthegym

AnswerStrengthtrainingisnecessaryformartialartsandithelpswithdevelopingflexibilitybutitdoesnothavetobedonewithironweightsBodyweightexercisesandexerciseswithapartnermdashforexampleduringandattheendofatypicalmartialartsworkoutmdashcanbedoneinsteadofstandardexerciseswithweights

QuestionIwanttoincreasemyverticaljumpandmaximizemyflexibilityMycoachestellmeIhavetostretchmyhamstringscalfmusclesandAchillestendontoreachpeakjumpingabilityIsittrue

AnswerIdonotthinkthatimprovedflexibilityofthelegswillbeofanyhelpinjumpingupifyouhavenormalrangeofmotioninthehipskneesandankles

IfyouwanttoknowhowtocombineexercisesdevelopingstrengthjumpingabilityflexibilityandotherabilitiesinyourworkoutsforoptimumresultsreadExplosivePowerandJumpingAbilityforAllSports

QuestionDoyoubelievethatlargermusclesmakeyoulessflexiblethansmallerones

AnswerIfyoudefineflexibilityasapassiverangeofextension(howfarcanyouextendyourjointspassively)thennomdashlargermusclesdonotmakeyoulessflexibleIfyoudefineflexibilityasapassiverangeofflexion(howmuchcanyouflexyourjointspassively)thenyesmdashlargermusclescanmakeyoulessflexiblethansmallerones

QuestionCanrelaxedstretchingexercisespreventmusclesfrombecomingbulkyorbig

AnswerNo

QuestionHowdomyisometricstretcheschangeonceIamabletoliftmyselfupfromthefloorwhileinasplit

AnswerIfyouwanttofurtherincreasethestrengthofyourhamstringsandadductorsyoucantrytoincreasetheirtensionbyholdingweightsinyourhandsorputaweightedbeltonorpressorpullagainstsomeimmovableobject

QuestionToincreaseresistanceandthusthetensionofmymusclesinasplitIholdalongstickandpressitagainsttheceilingwhiletryingtoliftmyselffromthesplitWhatdoyouthinkaboutsuchawayofincreasingresistance

AnswerYourideaofusingalongstickthattouchestheceilingtoaddresistancehasanadvantageovermymethodofholdingweightsmdashitallowsyoutoapplyresistanceatpreciseanglesandinmomentsthatyouchooseItalsoseemssaferthanholdingweightsbecauseyoucanapplytensiongraduallyandreleaseitfasterthanyoucanthrowdownthedumbbellsThedrawbackcomparingtheuseofthesticktodumbbellsisthatyoudonotknowpreciselyhowmuchresistanceyouapply

QuestionYousaythatinanattempttodevelopexceptionalstrengthandflexibilityoneshouldcombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsIfliftingweightswhatexercisesdoyourecommend

AnswerSquatslungesstep-upsdeadliftsgoodmornings

QuestionIwouldliketoknowhowyoufeelaboutfreeweightsforsomeonewhoplaystennisandisstudyingaikido[ortrainsforanytwoormoresports]DoyourecommendusingfreeweightsasasupplementaryformofexercisefortheseathleticendeavorsordoyoufeelthatdoingallthreeformsofstretchingissufficientIfyoudobelieveinusingfreeweightswhatroutinewouldyourecommendfortheabovesports

AnswerResistanceexercisesarenecessaryinsportstrainingeveniftheparticularsportseemstorequirelittlestrengthasameansofinjurypreventionandofpreparingthebodyforintensivetechnicalworkoutsNostretchescanreplacefreeweightsasameansofgraduatedresistancetrainingIcannotgiveyouanyldquoroutinerdquoforuseoffreeweightsbecausethechoiceofexercisesdependsontoomanyconstantlychangingfactorsforanyroutinetobeusefulandIcannotteachyouthemethodologyofsportstraininginafewsentencesInsteadIrecommendthevideoSecretsofStretchingwhichcoverstheprinciplesofgeneralathleticconditioningstrengthandflexibilitytrainingorthebookScienceofSportsTraining

QuestionYesterdayIdidaworkoutwithalotofkickingandtodaymyhamstringsaresoreIsthisduetomymusclesnotbeingstrongenoughOrnotflexibleenoughWhatshouldIdotostopmyhamstringsfromgettingsoreTheydonotgetsoreafterliftingweightsmdashonlyafterkicking

AnswerMusclesorenessisasignthatthestructuralstrengthofmusclesisnotcomfortablyabovethedemandputonthesemusclesKicklessandliftmoreMakesurethatyoumovethroughthefullrangeofmotionandgraduallyaddmoreweightinsuchexercisesassquatsgoodmorningsandstiff-leggeddeadliftsIncreasethenumberofkicksinyourworkoutsgradually

QuestionWhydoyouadvisedoinglongsetsofexerciseswithlowresistanceasapreparationforlow-repetitionandhigh-resistancestrengthexercisesandisometricstretches

AnswerMyrecommendationsincreasethestructuralstrengthofthemusclessotheyarelesslikelytobeexcessivelydamagedbystrenuousexercises(Excessivemuscledamageannouncesitselfasdelayed-onsetmusclesorenessoramusclestrainevenacompletemusclerupture)Thestructuralstrengthofamuscleisdeterminedbythestrengthandcross-sectionalareaoftheslow-twitchmusclefibersandbythestrengthoftheconnectivetissuewithinthemuscleSlow-

twitchmusclefibershaverelativelygreaterstructuralstrengththanfast-twitchfibersespeciallythefast-twitchfiberswithlowoxidativecapacities(FrideacutenandLieber1992LieberandFrideacuten2000)Ittakesmoreforcetostretchandultimatelytorupturetheslow-twitchfibersthanthefast-twitchfibersThisisbecausetheslow-twitchfibersaresmallerthanthefast-twitchfibersandhaveagreaterratioofcellularscaffoldingtothecontractileelements(whicharebuiltoflongthinproteinsthatareeasytotear)

Endurancetrainingthatisdoingmanyrepetitionspersetagainstlowresistanceincreasesthestructuralstrengthofslow-twitchmusclefibers(GleimandMcHugh1997)Suchtrainingalsoincreasesthestructuralstrengthoftheconnectivetissuewithinthemuscleprobablythroughtheanabolicactionofhormonesthataredeliveredtothemusclewiththeincreasedbloodflow(Tiptonetal1975)Theconnectivetissuedamageisconsideredanotheroneofthecausesofdelayed-onsetmusclesoreness(McArdleKatchandKatch1996)

QuestionDontyoureducetheflexibilityofyourlegswhenyoudokickingendurancetrainingforyourlegs

AnswerNotifyoumaintainyourflexibilitywithanincreasedamountofstretchingmdashasmuchasittakestoreachyournormalrangeofmotioninthecool-downstretchesaftertheworkoutandnextdayinthedynamicstretchesofthemorningstretch

QuestionIknowyourecommenddeepandheavysquatsforlegstrengthItrainathomeanddonthaveaspotternordoIhavetimetogotoagymImakickboxerandwouldliketoimprovemylegstrengthforuseinmysportandIwaswonderingwhatalternativetoveryheavysquatsImightuseseeingashowitsnotfeasibletosquatheavywithoutaspotterArethereotherexercisesIcoulddothatwouldproduceasimilarleveloflegstrength

AnswerSquatsanddeadliftsaretheeasiestliftstoself-spotIfyouneedaspotterforasquatthenyouareliftingtoomuchmdashespeciallyinthatyouareakickboxerandnotapowerlifterApersonwhotrainsprogressinggraduallycanself-spotsquatswiththehelpofarackorinemergencycaneasilydumpthebarweighingmorethanonesbodyweight

QuestionIdonthaveanyweightstodosquatsordeadliftsCanIsubstitutedoingahighnumberofrepetitionsofweight-freesquats(3setsof100

repetitions)

AnswerWeight-freesquatsmaystrengthenyourwholebodybutmainlyyourthighsTheweight-freesquatswillhavelittleeffectonthemusclesofyourlowerbackwhicharebeststrengthenedwithdeadlift-likemovementsagainstconsiderableresistance

QuestionWhenonedoesdynamicstrengthexercisesforthegroinandhamstringsinpreparationforisometricstretchesisitbetter(ornecessary)todotheexercisesusingthefullrangeofmotionForexampleregularhamstringcurlsuseaverylimitedrangeofmotionwhereasstiff-leggeddeadliftsworkthemuscleinastretchedposition

AnswerGenerallyyesdothestrengthexercisesinthefullrangeofmotionYoumayconsiderdoingheavydeadliftsafterallyourisometricstretchesforhipsIsometricstretchesleadingtothesidesplitandthefrontsplitinvolvestrongtensionsofpsoasmusclesthatattachtothefrontofthelumbarspineBackerectorsarefatiguedbydoingstabilizingworkduringheavydeadliftsbackextensionsorldquogoodmorningsrdquoandsomayspasmduringisometricstretchesforthesplits

QuestionIdarenotdonormalsquatswithabarbellbecausemywholehipandinnerthighareastightenupforaroundtendaysdespitestretchinginthemorningbeforeandaftertrainingIfIjustdohacksquatsIcanwakeupinthemorninganddoafullfrontandsidesplitDoinghacksquatsaloneavoidstargetingtheinnerthighmuscles(thisiswhyIamveryflexiblewithouttouchingtheinnerthighs)IfIdonttouchanyweightsIdropintosplitsmosttimesoftheday

AnswerThemostlikelycauseofthisexcessivesorenessandtightnessafterstrengthexercisesisthatyouarenotstartingwithsufficientlylowweightstomatchtheweaknessofyourmusclesandthenyouarenotprogressinggraduallyenoughsoasnottooverworkthemEverytimeyoufeeltightnessyoubecomealarmedandabandontheexercisethatexposedyourweaknessandthenwonderwhyyoustayweakinthatareaFortheshort-timesatisfactionofbeingabletodosplitswithoutwarm-upnowyouforsakeanyfurtherdevelopmentofbothstrengthandflexibility

QuestionIfalackofstrengthintheadductormusclespreventsdoingaside

splitdoesthissuggestthatajuniorhighcheerleaderwhodoessplitseasilyhastypicallystrongeradductorsthanforexampleanOlympicdecathletewhocannot

AnswerThelackofstrengthintheadductorsofthethighpreventsachievingandperformingondemandasidesplitifyouareusingisometricstretches

Yestypicallyalittlegirlwhocanslidedownintoasplitandthencanraiseherselfupfromthatsplitcanhavethighadductorsstronger(inrelationtoherbodyweight)attheanglesandextensionsoccurringinthesplitthanadecathletewhocanteventhoughhisabsolutemuscularstrengthmaybegreaterForexplanationofthedifferencebetweenrelativemuscularstrengthandabsolutemuscularstrengthseeScienceofSportsTraining

QuestionAfewmonthsagoIbegantrainingtodotheOlympiclifts(snatchandcleanandjerk)IamsostiffthatIcantreceivethebarcorrectlyinthecleanThemainproblemseemstobemyinabilitytoflexmyhipsfullywhilekeepingmylowerbackextendedThispreventsmefromkeepingmytorsouprightandthebarfallsforwardoffmyshouldersTwolesserbutstillsignificantproblemsaregettingmyelbowshighenoughandflexingmyanklesfarenoughinthelowsquatsoastoremainbalancedfronttobackwithoutleaningforwardTheneteffectoftheseproblemsisthatIsimplycantdoacorrectcleanCanyousuggestanyexercisesorwarm-upstohelpwiththeseproblems

AnswerYourproblemscanberemediedbydoinglotsofdeepandwidesquatswithoutabarbellandwithabarbellinbothfrontsquatandbacksquatpositionsFordynamicflexibilitydothesesquatsfastwithlightweightsandforstaticflexibilitydothemslowbutwithheavierweights

YoumightbenefitfromreadinguponananalysisoftheliftsSomeofthebetterbooksonthissubjectareavailablefromIronMind(ironmindcom)

QuestionIhadneverdonemuchinthewayofweighttrainingbeforeandlatelastyearIsufferedashoulderinjuryIwastoldthatIwasprobablynotstretchingmyshouldersproperlybeforeandafterweighttraining(Iwashavingmostproblemswiththeinclinebenchpress)

HavingstudiedStadionsvideoonkicking(PowerHighKickswithNowarm-Up)IamuncertainthatthestretchingmethodsIhavebeenshownarethemosteffectiveThesearestaticstretchesresistingagainstawallYourldquolawof

specificityrdquomakesmewonderifthereisabetterwayCanyouenlightenme

AnswerIneverdoanyformofstaticstretchingpriortoweightliftingoranyresistanceexercisesStaticstretchestemporarilyweakenandpredisposetoinjurythestretchedmusclesStaticstretchesaretobedoneafterandnotbeforeresistanceexercisesbutIamnotawareofanydetrimentaleffectofnotstretchingtheshouldersaftertheresistanceexercisesAfteralliftheresistanceexercisesaredonewithinnormalrangeofmotiontheywillnotreduceit

Yourproblemmayhavemoretodowithdoingtoomuchtoosoonimproperformofmovementsorimproperbalanceofexercises

QuestionYoudontlikehangingbackstretchesbecauseofpossibleligamentstretchingbutyourecommendstiff-legdeadliftsSodoyourecommendonlybendingovertoacertainextentwhendeadliftingietheweightloweredonlytokneeormidcalf

AnswerWhendonecorrectlythedeadliftdoesnotstretchlowerbackligamentsnoreventhelowerbackmusclesInformationonhowtodoadeadliftisinarticleldquoAdvancedStrengthExercisesforLowerBackmdashYourBestInsuranceagainstBackPainrdquopostedatwwwstadioncomstrength-training-for-sports-and-martial-arts

QuestionIhavebeendoingtaekwondoforsevenyearsnowandthestretchingdoneinclass(fartooquickandnotinthecorrectsequencethatyourecommend)hasneverreallyimprovedmyflexibilityIfindthatifIskiptraininginanyformforaboutaweekortwoIammoreflexiblebutthengetsorelaterafterresumingmytaekwondoworkoutEvenwhenfollowingyourguideafterataekwondosessionIamtoosoreandstiff(inmyhamstrings)toworkoutdailybyyourmethodWhatisthecauseofmysorenessandlackofprogressinflexibility

AnswerTherearetwopossiblecausesofyourlackofprogressinflexibilitydevelopment

1Thetaekwondoworkoutsarerunbyapossiblygoodfighterbutalousycoach(Yousaidthatexercisesarenotdoneinthecorrectsequence)

2YourmusclesaretooweakfortheseworkoutsSorenessafteraworkoutindicatesit

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyour

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyourflexibilitystrengthandendurancetosuchalevelthatafterafewmonthsyoucansafelyreturntotaekwondo

YourtraininghastobesystematicwithgraduallyincreasingworkloadsFollowtheadvicefromthisbookorthevideoSecretsofStretching

QuestionHowmanytimesaweekshouldIdostrengthexercisesbeforeIperformtheisometricstretches

AnswerThemostaccurateanswerisAsmanytimesasittakestogetstrongenoughfortheisometricstretches

StrengthtrainingisnottreatedindepthinStretchingScientificallybecauseitisaguidetoflexibilitytrainingforathletesmdashpeoplealreadyfamiliarwithstrengthtrainingThisbookisforathleteswhowanttoupdatetheirknowledgeofflexibilitytrainingandmaximizeitseffectivenessForstrengthtraininginformationseeeitherchapter6ldquoStrengthrdquoofthebookScienceofSportsTrainingorthebookExplosivePowerandJumpingAbilityforAllSportsAllyouneedtoknowaboutstrengthtrainingasitrelatestoisometricstretchesisinchapter5ldquoIsometricStretchingrdquoofthisbook

AsimpleruleforthosenewtostrengthtrainingTypicallystrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldeitherexercisemoreoftenorincreasethenumberofrepetitionsortheresistance

QuestionYourecommendusingdynamicstrengthexercisesuntilthemusclesarereadyforisometricstretchesIdotwosetsof30repetitionsforeachmusclegroup(groinhamstrings)threetimeseverytwoweeksIsthisoftenenoughIgetsoreifIdotheexercisesanymorefrequentlythanthatWhichisbetterAhardworkoutonceaweekoralighterworkouttwiceaweek

AnswerSlowbutsteadyisbetter

QuestionWhenIstretchoutforataekwondoclassIfindthatforthenexttwodaysIamsoreandstiffingroinmusclesFromyourbookIreadthatthisisa

signthatthosemusclesaretooweakThisisthecasewherelongsetsofhighrepstothepointofburnareusedcorrect

AnswerPerhapstheyaretooweakorperhapsyoudotoomuchLongsetsofmovementsatfullrangeofmotionwillhelpifthemusclesaretooweakbutnotifyoualreadydotoomuch

QuestionHereismygeneralworkoutweekDynamicstretcheverymorningandeveningIdonoisometricstretchesyetasIfearthatmymusclesandtendonsareunpreparedforthemIamanxioustobegintohelpmygrossinflexibilityproblems

MondayWednesdayFridayWeighttrainingkickingdrills1-2milerunTuesdayThursdayTaekwondoclassSaturdayLightenduranceworkoutSundayOff

AnswerDoingweighttrainingpriortokickingdrillsaswellasweighttrainingforlowerbodyandrunningonthesamedayarestrangepracticesInyourcasebecauseyourunsolittlerunningonthesamedayasliftingweightsmayhavenoadverseeffectonyourstrengthButifyouareseriousaboutyourfightingformwhydoyourunsolittleProperarrangementsofworkoutsareexplainedinthebookScienceofSportsTraining

QuestionIm45andgettingbackintotaekwondoaftera20-yearlayoff(redbeltthen)Imingoodshapebuteven20yearsagomyflexibilitywasntthatgreatMygoalofcourseistodothesidesplitWhatdoyouthinkofmyworkouts

Myworkoutweekmorningwarm-upthen1-2setslegraisesallthreedirectionssomekickingpractice2wallsquats(leanbackagainstwalllowerdownandholdfor60seconds)Thenrelaxedstaticstretchesinthisorderfrontofthethighstretchinnerthighorbutterflystretch(PNFandrelaxonthisone)lowerbackstretchcalfandhamstringstretch(PNFandrelaxstyleonthisalso)ThenItrydoingasidesplitSomelightjoggingandImonmywaytoworkasamailman

DuringbreaksatworkIstretcharmsandshouldersdo2wallsquatsleaningagainstmytruckfor60secondseachthenIdo2setsoflowerbackandhamstringstretchesIalsodo2setsoflegstretcheseachabout40secAfterIgethomeeatandshowerIdoatleastonesetof12dynamiclegraisesallthreedirectionsTwiceaweekIhavetaekwondoclass(usuallyMondayand

directionsTwiceaweekIhavetaekwondoclass(usuallyMondayandThursday)WednesdayIdoTae-BoaerobicsclassFridaySaturdayandSundayarelightworkoutdaysnoclassesbutsameroutineotherwiseIdontworkonSundayandononeotherdayitrotatesOnmylightdaysItryandsqueezeinwhatIneedtoknowfortaekwondobesideskickingformsandself-defense

AnswerIthinkyoudotoomuchYouworkouteverydayoftheweekasifyoudidnotknowthatrestisanintegralandnecessarypartoftrainingAmorningstretchshouldconsistofdynamicstretchesperhapsoneortworelaxedstretchesforsomeparticularlyinflexiblemusclegroupbutnoisometricorPNFstretchesmdashespeciallybeforelongphysicalefforts

YoudotoomanyisometricstretchesfortoomanymusclegroupsmdashfivemusclegroupsjustinthemorningOneisometricstretchperonemusclegroupuptothreemusclegroupsstretchedperworkoutisplentyChangethestretchforamoreeffectiveoneonceitnolongerincreasesrangeofmotionToreachyourgoalofasidesplityouhavetodoexercisesthatarespecificallydesignedforreachingitYoualsohavetoobserveyourreactiontotheseexercisesandadjustyourtrainingaccordingly

QuestionYousaythatbicyclingisbadforflexibilityoflowerlimbsHavingbeenanavidcyclistIbelieveyouAndyousuggestthatrunningisabetteralternativeforcardiovascularconditioningTruecomparedtobikingtherangeofmotionismuchgreaterbutwouldntusingyourfullrangeofmotionwhilerunningintroducealdquobrakingrdquoeffectasyourfrontkneewouldbesignificantlyinfrontofyourcenterofgravityinturncausingharmfulstresstotheknee

AlsowhatothercardiovascularactivitiesdoyouthinkarenotdetrimentaltoflexibilityIcantthinkofanythatusethefullrangeofmotionofallthebodypartsinvolved

AnswerMyanswertoyourfirstquestion(onthebrakingeffect)NoToseewhyviewtheslow-motionrunonthevideoSecretsofStretchingTohavethisproblemapersonwouldhavetobepathologicallydiscoordinated

AnswertoyoursecondquestionTheactivitiesdonothavetousethefullrangeofmotionofinvolvedjointsmdashitisenoughthatthemusclesthatcrossthesejointsareatorclosetotheirrestinglengthSoforexamplejumpingropedoesnotreducetherangeofmotioninhipjointsunlikecyclingwheremostmusclesthatcrossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesof

crossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesofexercisesotherthanrunningandropejumpingthatarenotdetrimentaltoflexibilityareshadowboxingrunningupstairsandcross-countryskiing

RunningonskiswhetheronthesnoworusingaNordicTrackorotherskimachinepermitsfullextensionsinhipandkneejointssoitdoesnothavethesameeffectonflexibilityasbiking

AgeandStretchingQuestionIveseenyouradsonlearningtodosplitsafter50butImabitskepticalAfterallGeorgeDillman[whodemonstratesasidesplitsuspendedbetweentwochairswhichheachievedatage50]hasbeendoingmartialartsforalongtimeIveonlybeenatit1yearandamover50Howwillyoursystemovercomemylackofflexibility

AnswerOurmethodofstretchingdependsonmakingyourmusclesstrongerinstretchedoutpositionsItmeansthatyoucanimproveyourflexibilityaslongasyouasyoucanincreaseyourmuscularstrengthSoifyoucanmakeprogressliftingmoreandmoreweightsorovercomingmoreresistanceinanystrengthexercisesyoucanstretchmoretooToseeifyourbonestructureorligamentsarenotgoingtolimityourabilitytodosplitstryoursimpleTestsofFlexibilityPotentialshowninchapter8ldquoAlltheWhysofStretchingrdquo

QuestionIam15yearsoldandIamanxioustostartisometricsasIknowthatisometricstretchesarethequickestwaytoachievingsplitsIhavebeenveryinflexiblemostofmylifeandIamstartingmartialarts(taekwondo)IwanttoknowfromaphysiologicalstandpointwhyIcantdoisometricsIhaventgrownsignificantlyinquiteawhileDoesthismeanImreadyformoreintensetraining

AnswerMaybeyoucandoisometricsandmaybeyoucannotItdependsonyourskeletonsmaturity(whetheryouhavefinishedgrowingornot)andyourphysicianshouldbeabletotellyouonewayortheotherMygeneralrecommendationisthatyoungpeoplewhosebonesarestillgrowingdonotdoisometricstretchesanditsbasedontheadvicefromworld-renownedauthorities(seeChildrenandSportsTrainingandScienceofSportsTraining)

Itisrecommendedthatfifteen-andsixteen-year-oldsliftweightsnoheavierthan100oftheirbodyweight(TherationaleisgiveninScienceofSportsTraining)Foranormaladolescentlifting100ofhisorherbodyweightincommonliftssuchasthesquatdeadliftorbenchpressrequiresmuchlessthanthemaximalmuscularcontractionbutinisometricstretchesmusclesaretenseduptothemaximalvoluntarycontractionThatwouldexceedthemagnitudeoftensionthatisconsideredsafeforanimmatureskeleton

BecauseyoursportrequireskickingandnotdoinggymnasticsplitsIrecommendthatyouconcentrateondynamicstretchesasthemainmeansofdevelopingflexibilityanddosomerelaxedstaticstretchesattheendofacool-downafteryourworkouts

QuestionWhatshouldIfocusonwiththeyoungstudentsmdashmorestrengtheningorshouldIstillbefocusingonstretching

AnswerThatdependsonhowyoungthestudentsareWithlittlechildrendomainlydynamicstretchesWitholderchildrenyoucanaddstaticrelaxedstretcheswithyoungpeoplepastpubertyyoucandoallkindsofstretchingaslongastheyarestrongenoughInformationonstrengthtrainingforchildrenandyouthisinthebookChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappy

GenderandStretchingQuestionIveseenyouradHowcometherearenopicturesofwomendoingthechair(orany)splits

AnswerBecausenowomantookthetroubleofsendingaphotoofhersidesplitbetweenchairsYoucanbethefirst

ButseriouslymdashitappearsthatinmartialartsthereareevenfewerwomenwhoundertakeserioustrainingthanthesmallnumberofmenwhodoInothersportssuchasgymnasticsthesituationisdifferentandmanywomengymnastsdisplaysuchsplitseasilyThismayhavetodowiththelesserqualityofthemajorityofinstructorsinmartialartsascomparedtoinstructorsofgymnasticsaswellaswiththeathletesselectionprocessWomengymnastswhoarerationallytrainedbywell-educatedcoacheshavenoneedtostudymybookorvideoandsodonotsendtestimonials

QuestionIsittruethatfemalesaregenerallymoreflexiblethanmales

AnswerItistrueonlyifcomparingforexamplehipflexibilityofthesexesinthegeneralpopulationbutitisnottrueforindividualsandnotnecessarilytrueforotherjointsDontyouknowmenwhoaremoreflexible(inallmajorjoints)thanmanywomen

Femalesallovertheworldtendtohaveagreaterrangeofmotioninthehipjointandintheelbow(Alter1996)ButresultsofstudiesofdifferencesinflexibilitydoneindifferentcountriesmayvaryforotherjointsForexampleastudydoneintheUSAbyREKoslow(1987)showsthat17-and21-year-oldwomenhavegreaterrangeofmotionthan17-and21-year-oldmenintheshoulderwhileastudydoneinItalybyFRepiceetal(1982)showstheopposite

FromobservationofgymnastsmdashathleteswhoarebothselectedforflexibilityandworkalotonflexibilitymdashyoucanseethatwomengymnaststendtobemoreflexiblethanmenofthesameskilllevelIthastodowithdifferencesinthebonestructureandperhapswithwomengymnastshavingmorecompliantligamentsandusuallylessmusclemassaroundalljointsthanmengymnasts

QuestionIswomensabilitytokickhighmuchbetterthanmens

AnswerIfyourefertohighmartialartskicksmdashdeliveringhardimpactwhenkickinghighmdashthenbasedonmyobservationsIwouldsaynoIfyoumeandance-likekicksthenwomenshowgreaterrangeofmotionthanmen

SoundsinandaroundJointsQuestions(frommorethanoneperson)

1Ihavebeendoingoneofthestretchingroutinesfromthebookforthepastweekandhavenoticeda10increaseinmyflexibilityHoweverIhavenoticedthatmyhipsclickmorethantheyusedtoItdoesnthurtbutitdoesclickIsthisasignthatthehipjointislooseningupordoyouthinkIamdoingsomethingincorrectinthestretchingmethod

2SometimeswhenIamstretchingIhearapoppingnoiseinmyhipareaAfterthenoiseIseemtobeabletostretchalittlefurtherIwasjustwonderingwhatthepoppingnoiseis

3JustrecentlymyhiphasbeenpoppingalotAttimesIhavetomakeitpopinordertofeelbetterItalsosometimespopsjustbymewalkingAlsomykneedoesthesamethingWhatswrongandshouldIseeadoctor

4IamveryflexibleandfitHoweverforthepastmonthorsoIhavenoticedthatwhenIdostraightlegfrontraisesorwhatwecall`axekickswhilemyfootiscomingbackdownIwillfeelandhearapoppinginmyhipjointsWhatisthisfromandwhatshouldIdoaboutit

AnswerThenatureofnoisesinthejointsisbestdeterminedbyacompetentphysician

Increasedflexibility(rangeofmotion)maycausegreaterfrequencyofjointclickingorpoppingresultingfromanenhancedleverageofthejointsbones

PainlessclickingorcrackinginthejointsthemselvesisharmlessespeciallyiffollowedbythefeelingofreleaseoftensionandbyincreasedmobilityItusuallyhappenswhenajointispulledorbentintoagreaterrangeofmotionthanusual

ThereisanegativepressureinthejointsItkeepsjointsurfacesfittingcloselyJointsurfacesnormallydonottoucheachotherAthinlayerofsynovialfluidbetweenjointcartilagesprotectsthemfromrubbingagainsteachotherandthereisgas(ofacompositionsimilartoair)dissolvedinthisfluid

Thecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidand

ThecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidandformingabubblebetweenjointsurfaceswhenthebonesarepulledapartfarenoughAfterseveralminutesthegasredissolvesintothefluid(Alter1996)Poppingorcrackingofjointsisnotharmfulpersebutmaybeasignofjointtightnesscausedbyoverlyorunevenlytensedmusclesmdashfromanimproperstrengthtrainingoraneurologicaldysfunction

Poppingorsnappingoutsideofthejointcavitymaybecausedbyaligamentoratendoncatchingonandthenslippingoverabonyprominenceorbydegenerativechangesinthejoint

SomenoisesmaybecausedbytightmusclesForexampleclickingorsnappingoutsideofthehipjoint(ontheoutsideofthepelvis)maybecausedbyatightiliotibialbandandmayberelievedbystretchesofthehipabductors(gluteusmediusgluteusminimustensorfasciaelataepiriformis)Clickingorsnappingtotheinsideofthehipjoint(frontofthepelvis)maybecausedbyatightpsoasMusclescanbecometightasaresultoftoomucheffortortoofrequentexerciseandnotenoughrest

AnothercauseofsoundsinajointisosteoarthritisWhenjointsurfacesarediseasedandthecartilageiseatenawaytheligamentsandtendonscrossingthejointgetslackTheirslackletsthemmoveinandoutoftheirgroovesmakingpoppingsounds

Loosebodiesinajointmakingcreakingnoisesparticularlyinthekneeandhipjointscanbearesultofchondromalacia(softeningofthearticularsurfaces)Thistypeofdegenerationisaccompaniedbyinflammationpainandswelling

KneecapsmayldquopoprdquowhentheysnapinandoutofalignmentwiththethighboneaskneesarebentandstraightenedThismaybecausedbyweakquadricepsCheckwithadoctorifthekneeshurtswellorgetsoreafterworkingoutorafterwalkingupordownthestairs

Clickinginthehipwhenextendingthehipjoint(aswhendroppingthelegafteranaxekick)andadductingthethigh(bringingitbackinward)afterabductingit(raisingittothesidewhilestanding)maybecausedbythetendonoftheiliopsoascomingbackoverthehipjointcapsuleItisnotpainfulunlessonehasinflammationofthebursa(bursailiopectinea)thatliesinfrontofthehipjointandbeneaththeiliopsoastendonAlsothetendonofthetensorfascialatamaysnapforwardoverthegreatertrochanterofthefemurasonemakessweeping

semicircularmovementswiththelowerlimbordoessquatswithfeetpointingoutThismayindicateweaknessofthethighabductorsSuchsnappingisseldompainfulbutdegenerationofthegreatertrochantermayresultwhenitisexperiencedoveralongperiodToremedythisproblemstrengthentheabductormusclesofthehipandstretchthetensorfascialatamdashoneoftheabductors(Arnheim1986)

Fallsorblowstotheoutsideofthehipcandamagethesuperficialtrochantericbursa(asackwithfluidthatliesbetweenthegreatertrochanterandtensorfascialataandpreventsthemfromrubbingagainsteachother)MajorbleedinginthebursamayresultinaclotthatwithtimewillchangeintoadhesionsorloosebodiesTheseadhesionsandloosebodiescancauseinflammationofthebursaandmakecreakingnoisesduringhipmovementInflammationofthebursaisverypainfulevenwhenoneisnotmovingSeeanorthopedicsurgeonoraphysicianknowledgeableinappliedkinesiologytomakesurethatallisokay

Snappingsoundsfromthehipmaybecausedbytheiliofemoralligamentmovingovertheheadofthefemurduringeitherhipflexionorabduction

PainorSorenessandStretchingIkeepgettingquestionsshowingthattheldquonopainnogainrdquofallacystillpersists

QuestionIboughtyourbookStretchingScientificallyandIameagertotryyourmethodIdontwanttohurtmymusclesandsodecreasemyflexibilityHoweverIamstillnotquitesurehowtodeterminewhenIamnotoverstretchingespeciallyduringdynamicstretchingandisometricstretchingWhataresomeofthefeelingsorsignstotellwhenIhavestretchedenoughforaparticularsetIfpainisoneofthemdoesthatmeanIshouldstretchtillithurtseverytime

AnswerYouhavestretchedenoughwhenyoureachthemaximalpainlessrangeofmotionpossibleatthegivenstageofyourtrainingInbothdynamicandinstatic(isometricandrelaxed)stretchingyouareoverstretchingifyoufeelpain

QuestionShouldIfeelaslightsorenessthenextdayortwoafterisometricstretching(3repsof30secsplitholdsbothfrontandside)AndsinceIdofeelsorenessafterthisactivitywhatshouldIdotostretchisometricallywithoutfeelingpaininmymuscles

AnswerSlightsorenessonceinawhileistobeexpectedintrainingbutsorenessoccurringaftereveryapplicationofthesameexercisesinyourcaseisometricstretchesisasignthatyouarenotreadyfortheseexercisesSeethebeginningofchapter5ldquoIsometricStretchesrdquoforhowtoprepareforisometricstretches

QuestionCanIdodynamicstretcheswhenIamsore

AnswerIthinkthatyoucandodynamicstretchessuchasrelaxedlegraisesandarmswingsIwoulddoonlyasmanyrepetitionsandsetsasIdfeelrelaxingandnottiring

QuestionOneyearagoIhadaligamentinjuryinmykneewhichtook6monthstohealAlsoImetwithanaccidentduetowhichIhadtostopmytrainingfor6monthsNowthatImtryingtocomebackstretchingisbecomingverypainful

EvenwithaminorstretchIexperiencerippingpainatthebackofthekneeIwasnevergoodatstretchingIexperiencenormalpainwhilestretchingtheleftlegbutIfeelsomethingtearingatthebackoftherightknee

IsthereawayIcanimprovemystretchingevenwithabadkneeIsitpossibletodosplitsevenwithanakneelikemine

AnswerAcarefulreadingofStretchingScientificallywouldtellyouthereisnosuchnonsenseasldquonormalpainwhilestretchingrdquoIfyoustretchthroughpainyoumayachieveyoursplitsbutyouwillregretitlaterWhetheryoucanachievesplitswithabadkneedependsontheexactnatureoftheinjuryoneffectivenessofrehabilitationandontherationalmethodofflexibilitytraining

QuestionWithinthetwomonthsthatIhavebeenfollowingyourprogrammyflexibilityhasimprovedagreatdealInthesidesplitIamlowerthanIhaveeverbeeninallmy[five]yearsof[karate]trainingUponreceivingyourvideotapeIstoppedgoingtokaratebecauseIwantedtoconcentrateonlyonmysplitsIdidnotwanttogothroughthepainofstretchinginclassInotherwordsIdidnotwanttomixthetwodifferentstylesofstretchingNowthatmyflexibilityhasimprovedIstartedtoattendkarateworkoutsagainandmyjointsaresoreWhenIkickIfeelsomepainevenwhenthekickisbelowthebeltIsthisnormalIknowforafactthatmyjointsaremoretightthanmostpeoplesIsitpossibletochangethis

AnswerRegardingyourquestiononthecauseofjointpainorsorenessafterreturningtokaratetrainingIcannotgiveyouadefiniteanswerbecauseIdonotknowenoughaboutyouandyourtrainingSomeofthepossiblecausesmaybe

a)poorkickingtechniquesuchasbadbodyalignmentnotleaningbackinroundhouseandsidekicks(seethevideoPowerHighKickswithNoWarm-Upforthepropertechniqueanddrills)

b)inadequatestrengthpreparation(asshownandexplainedinthevideoSecretsofStretching)

c)notenough(orwrong)dynamicstretchinginthemorningandlaterintheday(ithastobedonetwiceadayonworkoutdaysduringyourwarm-up)

d)doingtoomuchtoosoonor

e)abnormalorinjuredjoints(consultyourdoctor)

e)abnormalorinjuredjoints(consultyourdoctor)

QuestionAlthoughthebookandthevideogointodepthaboutstretchingIfoundthattheydidnotfullyexplainthestretchestobeperformedbythosewhosufferfromldquoweakkneesrdquoWhatstrengthexerciseswillstrengthenthemusclesthatstabilizetheknee

AnswerIfyourkneeshurtwhenyoudoastretchchangeitsoyourkneebearslessornoweightForexampleinhamstringstretchesoradductorstretchesleadingtoafrontorsidesplitplacethelowerendofyourthighonachairoronanysupportIfbendingyourkneesisnotaproblemyoumaydotheexerciseshownbelow

ThestrengthexercisesthatstabilizethekneeareallthosethataffectmusclesthatoriginateaboveandattachbelowthekneejointTheseexercisesaresquatsstep-upsdeadliftsandgoodmorningsIfyoucannotdotheseexercisesbecauseyourkneeswereinjuredthenyoucandoisometrictensionswithyourkneesheldatanglesatwhichyoudonotfeelpain

QuestionMygroingetsverysorewhenIdothesidesplitexercisesIsthereanythingIcandoaboutthat

AnswerStrengthenyourinnerthighmuscles

QuestionWhenItrytogodownintothesidesplitsIhurtverybadinmyhipsforupto2weeksIsthisnormal

AnswerItistobeexpectedifyouarenotreadyforsidesplitsanddonotknowhowtopositionyourpelvisSeesubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandthedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAlltheWhysofStretchingrdquoforinformation

ontheproperalignmentofpelvisandthighsIfapplyingthisinformationdoesnothelpthenseeadoctor

QuestionAfterahardsquashgamemyshoulderissoreandisbecomingchronicallysoreAlsomyshoulderjointsmakeallkindsofnoisesasImovemyarmsmdashcreakssnapspopsetcItfeelslikeligamentsandtendonsarecatchingonthingsandthensuddenlysnappingfreeThiscantbenormalisitSoIamdoingthestretchingroutinefortheshoulders

AnswerIdonotbelievethatstretchingyourshoulderswillhelpyouSorenessofyourshoulderthatbecomeschroniccanbecausedbyworkingouttoooftenbyweaknessofsomemusclesoftheupperbodythatcausesmisalignmentoftheshoulderjointandthusforcessomeofitsmusclestoworkinefficientlyandbyoverworkingofthebicepsbrachii(whichmaycauseswellingofitslongheadstendonandgrindagainstitsgrooveinthearmbone)

WheneverligamentsortendonsldquoarecatchingonthingsrdquothereisapossibilityofinflammationandeventualdamagetoinflamedstructuresAninflamedtendonofthelongheadofthebicepsswellsrubsagainstthebonygrooveinwhichitmovesandpopsoutofitAsaresultyougetbonespursinthisgrooveAlsotheligamentthatholdsthetendoninthegroovegetsoverstretchedsothetendonpopsoutofiteasierandgetsfurtheraggravatedThebonespursirritatethetendonandmayeventuallyfryit

Shoulderproblemsusuallystartwiththeimpingementsyndromemdashwhenthebicepstendonorrotatorcuffmusclesaresqueezedbetweentheheadofthearmboneandtoppartsoftheshoulderblade(thecoracoacromialarch)ThisimpingementcausesinflammationofthesubacromialbursaandthemusclespassingunderthecoracoacromialarchEventuallyyoucangetrotatorcufftears(partialorcomplete)andbicepstendoninflammationpossiblyendingwithitscompletetearoravulsion(detachment)fromitsoriginWhenyourmusclesandsubacromialbursaareinflamedthecartilageinyourshoulderjointmayalsobeinflamedandbadlydamaged(rippedandshreddedtothepointwhereitdoesnotevenresemblejointcartilage)Youwontfeelthedamagetoyourjointcartilageuntilthejointmechanicschangedrasticallybecausejointcartilagehasnopainreceptors

PartialtearsofmusclesandbonespursmayrequiresurgerytopreventmoreseriousinjuriestothejointandmusclesAsurgicalrepairofarotatorcuffor

bicepstear(oftenbotharepresent)mayputyououtofyoursportforatleastsixmonthsifnotforeverIsuggestyoureadManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbyDarleneHertlingandRandolphMKesslerThisexcellentbookshouldhelpyouevaluatequalificationsofphysicaltherapistsorevendesignyourownprogramoftherapy

AnothercauseoftheswellingofthebicepstendonmaybeadigestiveproblemInsomedigestiveproblemsthelymphaticsystemisoverwhelmedbytoxinsandcannotremovemetabolicwastefromtiredmusclesMusclesthenrecoverpoorlyandstaypainfulweakandsometimestenseDigestivecausesofyourshoulderproblemscanbeaccuratelydiagnosedandremovedbyadoctorspecializinginappliedkinesiologyTofindsuchadoctorinyourareavisitwwwicakcom

InjuriesandStretchingManypeoplewritetomewithquestionsthatcanbesummedupthusldquoIhaveaboo-booIhaveoverdonemyexercisesIhavetornthisorbrokethatwhatshouldIdonowrdquoBeingpoliteIanswertothiseffectldquoIthinkyoushouldntbedoingitbutnowthatyouhavedoneityoushouldseeadoctorrdquoIhavenocluewhytheythinkitmakessensetoaskwhattodoofsomeonewhohasneverseenthemandwhoisnotaphysicianbutaphysicaleducationteacherThebestIknowabouttreatinginjuriesisthisLookforthebestspecialistyoucanfindanddonotbotherwithpeoplewhodonotcomeacrossascompetentandfullycommittedtodothebestthatcanbedoneThenfollowthedoctorsorderswithoutsecond-guessingAgoodinjuryspecialistcantellyouinadvancehowyoursymptomswillchangeovertimeasyouhealwhenyouwillfeelimprovementandhowlongitwilltakeforfullrecovery

QuestionOnedaywhilestretchinginataekwondodojang[gym]inKoreaIwasdoingldquobutterfliesrdquo[seepicturebelow]

WhenmyinstructorsawthatmykneeswerenottouchingthefloorhecameupbehindmeandforcedthemhardandquicklytothefloorThemusclewaspulledintheleftgroinSincethenIhavebeenveryhesitanttostretchbecauseofdullpaininthatareaMaybeImdoingsomethingwrong

AnswerYesmdashyouweredoingsomethingwrongYouwereputtingupwithtoomuchnonsensefromastupidldquoinstructorrdquoNowyoushouldcontactanAppliedKinesiologistoraMuscleActivationTechniquespractitioneroraverygoodorthopaedicsurgeonandhopeforthebestMyexperiencewithphysiciansspecializinginappliedkinesiologyandwithMATpractitionershasbeenvery

goodandthosethatIhavemetarelessconservativeasfarasexerciserecommendationsgoandmoreknowledgeablepatient-orientedandeffectivethanalltheldquosportsmedicinespecialistrdquothatevertreatedme

Thesafestcourseofactionistoalsoseeanorthopedicsurgeonspecializinginsportsinjuries

QuestionAbout4monthsagoIwasstretchingandinjuredthebackofleftlegIwasdoingthesplitswithmyleftlegforwardandtriedtosinkdownfartherthanmybodywouldallowIfeltasuddenldquopoprdquopreciselywheremylegmeetsmybuttIfeltadullpainbutthoughtIwouldbeokayIcouldntrunorwalkfastforalongtimeNow4monthslaterIcanrunbuttheinjurystillpersistsSometimesIhaveadullpainintheareaorfeelsomediscomfortWhatmightthisinjurybeanddoyouhaveanyadvice

AnswerFeelingapopindicatesthatyouhadathirdorfourthdegreestrain(muscletear)Thisisseriousdamagemdashmanymusclefibersarecompletelytornfasciaisdamaged(inthefourthdegreestrainthefasciaandsothewholemuscleistornapart)ThegapinthemuscleisfilledwithbloodThebloodclotsandisthenreplacedwithastiffscarThebiggertheclotthegreaterthescarthelossofmusclesfunctionandthelikelihoodofrepeatinjuryInternalclotscanalsocalcifymdashturnintosharpbonelikebodiesmdashandkeepcuttingthesurroundingmuscletissueTominimizethedamagemusclestrainsmustbetakencareofimmediatelyIfnotthelossofmusclestrengthandelasticitymaybesuchthatfullfunctionwillneverberegainedandfurtherinjurieswilloccurbecauseofit

YousaythatafterfourmonthstheinjurystillpersistssoIassumethatitwasnottreatedbyamedicalprofessional(Ifithadbeenyouwouldbefullyrecoveredbynow)Afterfourmonthsofneglectthereislittlechanceofregainingmostofthepre-injuryfunctionIfyourmusclewastorncompletelybynownothingcanbedonemdashstitchingandreattachingisdonewithintwoweeksofthestrainIfitwasnottorncompletelythenmaybeitneedsremovaloftheexcessivescartissueorofcalcificationToseewhatyoucandotoregainwhatfunctionyoucanseeanorthopedicsurgeonandaphysicianspecializinginappliedkinesiologyInanycasedonotdreamthatstretchingisthesolutiontoyourproblem

QuestionYousaynottoexerciseuntilaninjuryorproblemistotallysolvedDoesthatmeanavoidingstretchingroutinesuntilajointishealed

AnswerUnlesstoldbyadoctorotherwiseIwouldavoidallexercisewithstrongtensionofmusclesaroundthatjointaswellasanymovementsatthemaximumrangeofmotionThismaystillleaveslowdynamicstretchesstaticactivestretchesandgentlerelaxedstaticpassivestretchesavailabletoyou

QuestionIwasdoingverywellforaboutamonthfollowingyourmethodThenItriedaddingthefrontsplitisometricsaftercompletingmyfoursetsof30-secondsidesplitsandIstrainedmygracilismuscleItseemedthatIjustoverworkeditAnysuggestions

AnswerYourgraciliscouldhavebeenexhaustedbythefoursetsofisometricstretchesforthesidesplitandsothefollowingisometricstretchforthefrontsplitwasmorethanitcouldtakeItisworthknowingthatthegracilisisweakenedbyadrenalstressthatcanarisefromworkorfamilystressorfromtrainingloadsexceedingonesabilitytoadapt

TospeeduprecoveryandtohaveachanceofregainingfullstrengthandfunctionincasesofmusclestrainsorligamentsprainsIrecommendseeingimmediatelyadoctorwhoknowsappliedkinesiologyAgoodappliedkinesiologistwillbeabletohelpyourecoverfromthisinjuryandpossiblyteachyouhowtoavoiditinthefuture

QuestionIjustrecentlypulledahamstringinmyrightlegdoingthefrontsplitIrestitforawhiletillthepainisgonebutitisthesamethingalloveragainwhenIresumeisometricstretches

AnswerAbsenceofpaindoesnotmeanthatrecoveryiscompleteWhenthepainisgonetherehabilitationbeginsmdashandthatisalongwayfrombeingreadyforthepre-injurylevelofactivityAnotherpossiblecausefortherecurrenceofyourmusclestrainisthatrestingyourinjuredhamstringdoesnotremovethecauseoftheinjuryHereismyadvice

a)Seeanappliedkinesiologistoranorthopedicsurgeonconcerningyourhamstring(orwhateverinjury)anddowhatyourdoctoradvisesyoutodo

b)Whenpermittedbyyourdoctorstartdoingthefollowingexercisesinthisorderwalkingclimbingstairsrunninguphillsquatshamstringcurlsstiff-leggeddeadlifts(orotherexercisesappropriateforwhatevermusclesyouhavetorehabilitate)Progressfromoneexercisetoanotheronlywhenfeelingnodiscomfortperformingthepreviousone

c)Onlyaftercompleterecovery(whenhamstringsorotherinjuredmusclesofbothlegsareequallystrongequallyflexibleandhaveequalendurance)canyoutryisometricstretchesinvolvingthosemuscles

QuestionAfterreadingaboutyourstretchingtechniqueinamagazineIdecidedtogetyourbookStretchingScientificallyandseeifitwouldworkformeIstartedinandgottoisometricsplitsThingsweregoingokayforawhileandsuddenlyIfeltmygroinmusclegivewayandalotofpainIguessedthatItoreamuscleandittookabouttwoweeksbeforeIstoppedfeelingpaininmygroinIputthebookbackontheshelf(afterthatexperiencewhowouldnt)anddecidedtopickitbackuptonightWellonceagainIgottoisometricsplitsIstartedreallyhigh(almostinawidelegstancewithmylegsstraight)andtensedmyinnerthighsWithoutwarningIfeltapopandagainthepainreturnedNowmygroinhurtsstandingnormallyandwhenpullingthighstotheinsideIm18andIloveweightliftingWhathaveIbeendoingwrongEverytimeIvetriedisometricstretchesIvetornsomethinganditstakenmeoutofcommissionTheremustbesomewaytocorrectwhatImdoingwrongandachievefull(orevenclosetofull)splits

AnswerWhathaveyoubeendoingwrongIsuspectthatyouhavenotgonethroughtheexerciseprogramofpreparingforisometricstretchesthatisdescribedatthebeginningofchapter5ldquoIsometricStretchingrdquoThesameprogramofexerciseswillhelpwiththefinalstagesofrehabilitatingyourmuscletears

YouwritethatyouloveweightliftingDoyoudomostofyourliftsexplosivelyorwithnearmaximalweightsIfsoyoumaybecapableoftensingyourmusclesverystronglyandveryquicklyIfyoudothatwithmusclesoftheinnerthighwhichmostpeopledonotexerciseforstrengthandmuscularenduranceinadductionmovementsyoucantensethemharderthantheirstructurecanwithstandandripthem(Ifyoutenseamuscleorpullonitveryquicklyitstendonmdashifhealthymdashstiffensandsotheenergyisabsorbedmostlybythemusclesbellywhichstretchesortearsmdashdependingontheamountoftheenergy)

OthercausesMusclesthataretiredorinflamedareeasiertotearthanwell-restedandhealthymusclesIfyoutakesteroidsorsupplementsthatincreasetheforceofyourmusclescontractionsthestructuralstrengthofthemusclesmaylagbehindtheircontractilestrengthandmusclebellyoreventendontearsarelikely

likely

ItisbadtotearamuscleItismuchworsetotearitagainYoucanfindoutthenatureofyourinjuryandhowtofullyrehabilitateitbystudyingbooksoninjuriesthatarelistedatTheAthletesBookshelfIespeciallyrecommendManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbecausethisbookexplainshowtorehabilitateafteraninjuryaswellaswhatthelifetimeconsequencesareofnotlettinganinjuredmusclehealnotrehabilitatingitfullyandreinjuringitAnothertitleIrecommendisComplementarySportsMedicine

QuestionIgotyourbookStretchingScientificallyawhilebackandhaveseengreatprogressHoweverIvedevelopedaninjurytomypectineusmuscleonmyinnerleftthighIinjureditsometimebackexactlyhowIinjureditorwhatIdidtoinjureitItrulydontrememberItsbeennaggingmeforawhileandwhenItrytodothesidesplititpositivelykillsmewithpainIwasdowntoabout1-2inchesoffthefloorbeforethepainfromthisinjurycamebackandpreventedanyseriousfurtherattemptsIpaidmyfirstvisittoanappliedkinesiologisttodayThedoctorpointedtoastrained(orpossiblyslightlytorn)leftpectineusHesuggestedreplacingmyrunningprogramwithlotsofswimmingfrequenticingnoweightexercisesatallandlayingoffthestretchingIguessIhavetwoquestions

1InyourexperiencedoesthissoundreasonableorperhapsdoyouknowofanyotherexercisesIcantry

2IwassoclosetothesidesplitIcanwaitawhilelongertoallowaninjurytohealbutinageneralsenseIguessImaskingistherehopeWillIeverbeabletodoit

AnswerYesitsoundsveryreasonableIdonotsecond-guessaphysicianspecializinginAppliedKinesiologywhohasexaminedyouIfyouwanttokeepstretchingbeforeyourpectineushealsyouwillcrippleyourselfforgood

Donotbesoeagertopreserveyourldquoprideandjoyrdquomdashyournear-sidesplitstretchmdashattheriskofapermanentinjuryFirsthealcompletelythenrehabilitatecarefullyandthenstartworkingoutandstretchingmdashafterallwiththerightstretchingmethodthesillysidesplittakesonlyfromafewweekstoafewmonths

QuestionIamfifty-oneyearsoldingoodshapeForseveralyearsIhavenoticedthatmyrightlegismuchtighterthantheleftandrecentlyIhavenoticeddefinitepaininthemiddleoftherightbuttockthatalsoradiatesdownthelegAweekagoIwasdoingastatichamstringstretchsittingonthefloorwhenIfeltastabofpainacrossmylowerbackIhavehadprettybadspasmseversinceandIhavetroublestraighteningupaftersittingDoyouhaveanysuggestionsastohowcanIovercomethisandgetbacktotraining

AnswerItlookslikeyouhavealowerbackproblemthatwasdevelopingforseveralyearsmdashevenbeforeyoufirstnoticedthatyourrightlegistighterthantheleftTofindoutwhenandifyoucanexerciseagainseeanappliedkinesiologistorasomeonetrainedinmuscleactivationtechniques

QuestionIhaverecentlyrecoveredfromalow-backstrainandhavebeentoldtodosit-upsbackextensionsandlegextensionstokeepthemusclesinthisareastrongIwouldliketoknowifdoingtheseexercisesaftermymorningstretchwoulddefeatthepurposeofthedynamicandrelaxedstretches

AnswerNotheseexerciseswouldnotruintheeffectofthestretchesTomaximizetheeffectofbothexercisesandthestretchesyoumaystartyourmorningwithdynamicstretchesthendotheexercisesforyourbackandthendorelaxedstretches

QuestionInsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoyoustatethatpeoplewhoexperiencekneeproblemsshoulddostrengthexercisesWhatarethesestrengthexercises

AnswerClimbingstairssquatsanddeadlifts

QuestionWhatsortofinjurycouldresultfromdoingthesidesplittoesuppositionIbelievethatmythighwasnotrotatedenoughwhileIwasveryclosetothegroundwhenIrotatedmytoesmoretotheceilingIfeltapoppinginmylefthipSubsequenttothisIhaveexperiencedextremelysharppain(whichIassumeistheresultofnervedamageofsomesort)eversinceThepaininsittingrunsfrommysitbones[ischium]throughmyhamstringandintothecalfandankleareasTheinjurywasalmostayearagoandthepainofsittingistheworstbutithassubsidedmdashatfirstIcouldonlysitfor10minutesbeforehavingtogetupnowitisanhourIhavedutifullydonephysiotherapyexercisesandsubmittedmyselftochiropractictreatmentandIhavehadmypelvisx-rayed(no

problemthere)SpecialistscanfindnothingwrongexcepttosaythatitcouldbepressureonthesciaticnerveItookplentyoftimeoffimmediatelyaftertheinjuryandslowlyintroducedmymartialartsandstretchingroutineagainAllofthisanditisstillnothealedDoyouhaveanysuggestions

AnswerTodoasidesplitwithtoesuponehastostartspreadingthelegswhilesittingandnotslideintothissplitYouwouldnotgetintothistroubleifyouhadusedthestretchesshownintheStretchingScientifically

ItseemlikethespecialiststhatyouhaveseenarerightandthesciaticnerveispressedorirritatedbysomethingTofindoutwhatcausestheirritationandwhattodoaboutityouneedtoseesomeonewhoknowshowtotreatmusculoskeletalinjuries

QuestionYourecommendavoidingrelaxedlowerbackstretchesinastandingpositionsoasnottostretchligamentsUnfortunatelywhenIfirststartedtraininginmartialartsthestandingtoetouchwasoneofthemostcommonstretchesandIdidntknowanybetteratthetimeasIwasunawareofyourmethods

IsthereanywayofknowingwhetheryouhavestretchedtheligamentsofthespineandarethereanycorrectiveexercisesthatcanreshortenthemFurthermorecanhangingfromabarasinhanginglegraisesalsostretchlowerbackligaments

AnswerTofindoutwhetheryouhavestretchedtheligamentsofthespineseeanorthopedicsurgeonOverstretchedligamentsmaybeassociatedwithbackpainbecauseofhypermobilityofbackjointsorbecauseofentrapmentofthetissuesthatnormallywouldbekeptoutofthejointbytheligaments(HertlingandKessler1996)

IdonotknowifitispossibletofullyreshortentheoverstretchedligamentsWithageligamentsofthespinebecomeshorterbutsodothevertebraldisksandtheendresultmaybeligamentouslaxityandbackpainfromthecausesgivenaboveRehabilitationofoverstretchedligamentsconsistsofrefrainingfromstretchingthemanddoingstrengthexercisesforthemusclessupportingthespineIntimetheligamentsmayregainsomeoftheirintegrity(HertlingandKessler1996)

UnlessyoualreadyhaveweakenedligamentsandmusclesofthebackhangingfromabarshouldnotoverstretchthemForhealthypeoplehangingfromabar

fromabarshouldnotoverstretchthemForhealthypeoplehangingfromabardoesnotputsuchstressontheligamentsasbendingforwardwithahunchedbackItislikepullingonastickversusbendingit

NoSuccessManyproblemsdescribedherearisefromnotpayingattentiontowhatiswritteninthisbookandfromneglectingstrengthtrainingpreparationpriortostartingintensivestretchingprogram

QuestionItriedtodeterminemyflexibilitypotentialforasidesplitIcanttiltthepelvisforwardandrotatemythighoutwardIfIcantdothatthendoIhaveahipstructureproblemorisitjustthatmyhipligamentsareverytightWhatshouldIdotoovercomethisproblem

AnswerIthinkthatyouhavemisunderstoodthesidesplittestItseemsthatyoutriedtosimultaneouslytiltyourpelvisforwardandrotateyourthighoutwardThatmustbereallydifficultItrieditandIcouldnotdoiteither

ThetestdoesnotrequiretiltingyourpelvisforwardmdashonlyrotatingyourthighandraisingittothehiplevelReadthesubchapterldquoTestsofflexibilitypotentialrdquoinchapter8ldquoAlltheWhysofStretchingrdquocarefullyanddothetestasshown

QuestionIhavebeenusingisometricstretchesforthefrontandsidesplitsforthreemonthsandhadmadesomeprogressalthoughnotasmuchasIwouldhavelikedHoweverrecentlyIseemtohaveldquohitthewallrdquosotospeakandcanprogressnofurtherIamstillteninchesfromafrontsplitand14inchesfromasidesplitIhavedonetheldquosplittestrdquoandhavetherightrangeofmotionAreweakadductorsholdingmebackandwouldadductorfliesbethebestmethodoftargetingtheseareasMyoveralllegstrengthisverygoodotherwise

AnswerIfindeedyoupassbothsplittests(testsofhipjointsmobilityandthighmuscleslength)thenldquohittingthewallrdquomaybecausedbyweaknessofthemusclesstretchedinthesplits(thighadductorspsoashamstrings)sostrengtheningthemmayhelpInyourstrengthworkoutsdosquatsfrontandsidelungesdeadliftsandgoodmorningsMakesureyoudoyourstrengthexercisesinthefullrangeofmotionldquoHittingthewallrdquomayalsobecausedbydoingtheisometricstretchesallthetimethesameoldwaymdashwiththesameamountoftensioninthesamebodyalignmentonthesamesurfaceTrytensingharderleaningyourtrunkandbendingkneesmoreorlessandstretchingonmoreorlessslipperysurfaceperhapsevenslidingupanddowninstretchedoutstances

QuestionIhaveyourbookStretchingScientificallyandthevideoIbelievethatmyproblemismyhipAsachildIdislocatedmyhipandhavebeenmoreflexibleinonelegthantheotherWhenIdothestretchingexercisesIfeelpaininmyhipsbeforeIevenbegintofeelanytypeofstretchinmylegmusclesWhenIfirststarttodoasidesplitIcanonlymovemyfeetapart2-3feetuntilIgetwarmedupandthetightnessisfrommyhipsWhenIsittodobutterfliesmylegsdonotevencomeclosetotouchingthefloorIsthereanythingthatyoucantellmetohelp

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandinchapter8ldquoAlltheWhysofStretchingrdquo(seethedrawingCorrectalignmentofthighsandpelvisinsidesplit)IfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistostrengthenandstretchthemusclescontrollingyourhipjointsbypracticingyourstretchesinpositionsshownonthosepagesIfevenwithagoodwarm-upyoucannotperformtheTestofFlexibilityPotentialthenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforasidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

ThefactthatthetightnessofyourhipsisrelievedbywarmingupmaymeanthatthecauseoftightnessisasofttissueresistanceratherthanthebonestructureTofindoutforsureseeeitheragoodorthopedicsurgeonoraphysicianknowingAppliedKinesiology

QuestionIamtwentyyearsoldandamextremelyinflexibleparticularlyintheshouldersandhipsIhavebeeninterestedinandworkedatmartialartsoffandonforthepastthreeyearsbutasmuchIwanttobegoodatitIamalwaysdisheartenedbymyinflexibilityIamalmostpositivethatIdonothaveandneverhavehadnormaljointrotationandIcannotdotheside-splittestinStretchingScientificallywhilekeepingmyhipsandraisedleginastraightlineThebookassumesthatmostpeoplewouldpassthistestandsaysnothingaboutwhatdotoifsomeonedoesnothaveldquonormalrdquorangeofmotionintheirhipjointsIrealizethatsincethebookdoesnotmentionitIprobablywillneverbeabletohavefullproperjointrotationbutIjustwanttoimproveitasmuchaspossiblenotnecessarilyformartialartsbutmostimportantlyformyhealth

AnswerIfyoudotheside-splittestproperlyandcannotpassitthenyoumaynothavenormalmobilityofyourhipjointsIfthemobilityofyourhipjointsis

limitedbytheirbonestructurethenyouwillnotbeabletodothefullsidesplitStillifyoukeepworkingonyourflexibility(butwithoutforcingyourjoints)youmayachieveagreaterrangeandeaseofmotionthanifyoudont

QuestionIsitpossibletoincreasetheoutsiderotationofthethighwithstrengthandorstretchingexercises

AnswerThatdependswhatlimitstheoutsiderotationofthethighItmaybelimitedbythebonestructureofyourhipjoint(nothingcanbedoneaboutthat)ortightnessofsofttissues(ligamentsandmusclesmdashthiscanbeworkedon)Ifligamentsatthefrontofthehipjointrestrictyourrangeofoutsiderotationandabductionthenflexingthehipjoint(leaningyourtrunkforward)shouldletyouspreadyourlegswiderbecauseitrelaxesthoseligamentsIfthemusclesthatresistoutwardrotationaretooshortthenexercisesmayelongatethemTrysumosquatsorballetsquats(withfeetpointingoutbutwithouttwistingtheknees)andstretchesinpositionsofmaximaloutwardrotationofthethighorcombinedmaximaloutwardrotationandabductionofthethigh

Asampleinitialpositionforastretchforoutside(external)rotationofthethighliefacedownbendoneknee90degreessotheshinisverticalletthatshinfallinwardanddownsoitisascloseaspossibletotheotherstraightleg

Asampleinitialpositionforastretchforcombinedoutwardrotationandabductionofthethighsitinhalflotus(halfIndiansquat)grabtheankleofthebentlegsoyoucanpullitupputtheotherhandonthekneeofthebentlegsoyoucanpushitdown

Anotheroptionistopatientlyworkonthehorse-ridingstancemdashstartinghighandwithfeetonlyshoulder-widthapartandgraduallyprogressinglowerandthenwiderJustmakesurethatyourstanceisperfectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchestupThewiderandloweryourstancethemoreforwardyouwillhavetotiltyourpelvisAtallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorfixyoursacrumandgetlowerbackandneckpains

QuestionIamfindingitquitedifficulttoassumethehalflotusposition(usedformeditationinShorinjiKempo[amartialart])althoughIamverycloseto

beingabletodofullsideandfrontsplitsIwonderifyoucouldrecommendanystretchesorstrengthexercisestohelpmegetintothelotusposition

AnswerToincreasetherangeofabductionandexternalrotationinthehiptryusingthisstretch

ItcanbemademoreeffectivebyputtingsandbagsonyourthighsclosetoyourbentkneesYoucanalsostretchonethighatatimesittingwithonelegstraightinfrontofyouandtheotherbentwithitsanklerestingonthethighofthestraightlegInsuchahalf-butterflystretchpressyourbentkneedownwithyourarmoruseasandbagtoincreaserangeofmotionandprovideresistanceasinisometricstretchesIthinkitisnotagoodideatoincreaseyourrangeofmotionbystretchingtheligamentsofyouranklesandkneesasthiswillpredisposeyoutoinjuriesItisbetternottodothelotuspositionrightthantohavelaxligamentsAlsoIhavenoticedthatthepeoplewhocandolotuspositiondonothavemuchmusclemassontheirthighsSlimthighsmaymakeiteasiertocrossthelegsandputthetopsoffeetoranklesonthethighsthanmassivethighs

QuestionIhavetriedyourstretchingmethodsandIfindthatthetensioninmyadductorsisgreatandIcannotreallygetanyclosertothefloorinthesidesplitsposition(Slidingdownfromthehorse-ridingstanceIamatleast16inches[40centimeters]fromthefloor)

Havingdonesprintsfor17-oddyearsand10yearsofweights(includingpowerliftingandOlympicliftingmovements)IknowIhavethestrengthbutfindIamcurrentlystuckIcannotdotheside-splittestandhavemyfootpointingupwardsasImovetotryandhavemyhipsinlinemyfootwantstopointtothesideIcangetquitelowdoingafrontsplitbuthavealittletroublegettingthehipstostraighten

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

AnswerWhatisthemaximalrangeofoutsiderotationofyourthigh(seephotobelow)

Ifitislessthan50degreesinthehipjoint(orlessthan70degreesoffootturnout)thenperhapsthatiswhatkeepsyoufromslidinglowerintothesidesplitThefactthatyourfootturnsinwardduringtheside-splittestseemstoindicatethatyoudonothaveenoughrangeofmotionintheoutsiderotationThismaybecausedbythebonestructureofyourhipjointortightnessofyoursofttissuesmdashligamentsandmusclesForsolutionsseemyanswertotheprecedingquestion

YourstrengthfromsprintingandliftingweightsmaybespecificforthesprintingandliftingmovementsyouhavedonebutnotforstandingintheverywidestanceswhenthighadductorshavetotenseinanearmaximalstretchDoingsumosquatsballetsquatsdeepfrontandsidelungesandthehorse-ridingstanceshouldimproveyouradductorsabilitytosupportyourweightinwidestraddlestances

ByhavingldquoalittletroublegettingthehipstostraightenrdquointhefrontsplitIassumeyoumeankeepingthepelvisfromtiltingforward(keepinghipsfromflexing)IfsothenyoutrytodothenearimpossibleInthefrontsplitthepelvisshouldbetiltedforwardtowardthefrontleg

QuestionIama36-year-oldmartialartistwhohasbeenpracticingabouteightyearsIhavebeenanathleteallmylifeandhaveusedmanystrengthandstretchingtechniquesYourmethodshavebeenthemosteffectiveformeAfterusingyourmethodsIfindmykicksarestrongerthanbeforeandIcanldquorecallrdquomymaximumstretchwithverylittlewarm-upTheproblemIseemtohavenowisthatIhavereachedaldquostickingpointrdquoinmysidesplitsandcantgetfurtherdownthanwhatyoushowinthethirdphotoofsubchapterldquoStretchesleadingto

thesidesplitrdquoinchapterldquoIsometricStretchingrdquo(seephotobelow)ImaintainmybodyintheuprightpositionwhendoingsidesplitsanddontusemyhandsforbalanceIusuallydothreetofivesetsholdingeachtensionfor20-30secondsandconcentrateonstrengthgainsasyousuggestIhaverereadyourbookseveraltimesanditappearstomethatImusingyourmethodscorrectlyWhythencantIprogressbeyondthestickingpoint

AnswerThecauseofastickingpointmaybeanyoneofthefollowing

a)lackofstrengthofallmusclesofthethigh(trylowsquatsone-leggedsquatsdeadliftsadductorflysadductorpulldowns)

b)nottiltingpelvisforwardwhilespreadinglegsintoasplitasshownbythedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAllTheWhysofStretchingrdquo(YourpelvismovesontheaxisjoiningbothhipjointsAforwardtiltmakestheinletofthepelvisfacefrontmorethaninanaturalpositionabackwardtiltmakesitfacemoreupward)

c)notgettingenoughrestbetweenworkouts(seetheScienceofSportsTrainingformethodsofevaluatingsufficiencyofrecoveryorreadinessforworkingout)or

d)doingisometricexercisestoooften(2-4timesperweekisenough)

QuestionIamstuckatmycurrentflexibilityrangeImabitsoreaftermyisometricstretchesIdonthaveanysharppainsmymusclesjustfeelstiffIfeelthissorenessintheareaabovemythighs[infrontofmypelvis]myinnerthighsdontbothermeInadductorflyesIcurrentlyuseaweightbootwithabout12lb

oneachfootIuse27lbfortheadductorpulldownload

AnswerYourproblemmayhavetodowithweaknessofyourpsoasmusclesmdashthesorenessinfrontofyourpelvisindicatesitItmaybecausedbyoverworkingthembynothavingsufficientlystrengthenedthemwithlegraisesbeforestartingadductorexercises(seethevideoSecretsofStretching)orbyawrongdietThismaybecheckedbyveryspecifictestsofAppliedKinesiology

QuestionIamalmosttwentyyearsoldingoodshapeandexerciseregularlyandeatverywellIcanreachafrontsplitalmostperfectlywithnowarm-upbutmyrangeofmotioninasidesplitisonlyalittleoverninetydegreesAfterjoggingandthenstretchingisometricallyforthirtyminutesincludingholdingmysidesplitwithnohandsfortwominutesmyrangeofmotionincreasessignificantly(aboutnineinchesoffthefloor)howeverthenextdaymyflexibilityisasifIhadneverstretchedatall

AnswerThefactthatyoucangetsoclosetothesidesplit(onlynineinchesabovethefloor)eventhoughittakesalongsessionofstretchingmeansthatthemostlikelylimitationofyourROMpriortothissessionandonthedayafteristheweaknessofyourmusclesandnotthestructureofyourhipjointsIrecommendthatyoufollowthewholeprogramofstrengthexercisesforhipsandthighsthatespeciallyemphasizesthemusclesthatlimitsidewaysmotioninthehipjointshownonthevideoSecretsofStretching

Ifyoustretchisometricallyfor30minutesthennowonderyoucannotmakeprogressDoingthismuchstrenuouseffortiscounterproductiveLookatthevideoSecretsofStretchingandseehowandforhowlongthestretchesaredone

AlsoconsiderifthejoggingthatyoudopriortostretchingistoointensiveortoolongAsImentioninStretchingScientificallyfatiguingenduranceworkshouldnotbedonebeforestrengtheffortsAerobicenduranceworkshouldnotbedonebeforestrengtheffortsforreasonsexplainedintheScienceofSportsTrainingbutlightaerobiceffortscanbeengagedinafteranystrenuousefforts(speedstrengthanaerobicendurance)asameansofspeedinguprecoveryThisiswhymostofthesampleworkoutsshowninStretchingScientificallyendwithmarchingorjumpingrope

Doyoustartyourisometricstretchforasidesplitfromthehorse-ridingstancepositionshowninthephotobelow(itisfromthesubchapterldquoStretchesleading

tothesidesplitrdquo(chapter5ldquoIsometricStretchingrdquo)Ifnotthenyoumaybeoverstrainingyourthighadductorssotheycannotrecoverfullybetweenworkoutsandsoyouarestuckatthesamerangeofmotion

ImpatienceSomanyaskldquoArewethereyetHowmuchlongerrdquoasiftheyhadnoexperiencewithanyphysicaltrainingandnosenseofitseffectsontheirbodies

QuestionIamwithinonefootofdoingacompletesidesplitHowdoyoufeelwhenyoucandoitImeandoyouonedaystartyourisometricsandgodownallthewaytoafullsidesplitforthefirsttimeIsthereanythingelseIcandotogetoverthehumpandbeabletodothesidesplit

AnswerYouwillnoticethatyouslidelowerandcanstandlowerorinawiderstraddlewithoutmuchchangeintheeffortandwithoutdiscomfortToldquogetoverthehumprdquokeeptrainingandletsmallchangesaccumulateuntilyoufindtobeeasywhatwasoncedifficult

QuestionWhatdeterminesthespeedofprogressinstretching

AnswerThespeedofprogressinstretchingdependsonyourinitialstrengthlevelandinitialflexibilitylevelandonhowrationalyourtotaltrainingprogramisNormallyittakeswellunderayeartodeveloptheabilitytoperformsplitsIwouldliketotakethisopportunitytogiveyouoneessentialtrainingtipConsiderisometricstretchestobestrengthexercisesandapplythemassuchUsesufficientrestbetweenworkoutsDonotdomoreexercisesthanyouneediedonotdomorethantwoisometricstretchesperworkout(youmaydoafewrepetitionsofastretchbutdonotdomanyvariousstretches)Donotoverworkanygroupofmuscles

QuestionWhencanIexpecttodoasidesplitviaisometricstretcheswithoutawarm-upIhavebeenabletodoasidesplitattheendofmyisometricworkoutforabouttwomonthsnowbutittakesabout3setsofstretchestogetthatfardownandIstillstartfromnearlythesameheightabovethefloor

AnswerThereasonsforyouhavingtowarmupbeforeyoucandoafullsidesplitmaybethat

1Yourexercisesalthougheffectiveenoughtoletyoudothesidesplitdidnothaveenoughtimetochangethemusclesofyourlegsasmuchasittakestodosplitswithoutanywarm-upor

splitswithoutanywarm-upor

2Yourbodyhasnotldquolearnedrdquoyetthatslidingintoasplitissafe(Thispossibilitycannotbeconsideredseparatelyfromthefirstone)

Inmyexperienceaninstantsplit(withisometricstretchorwithoutit)cantakefromacoupleofmonthstoafewmonthsafterbeingcapableofdoingafullsplit

Iwouldadvisedoingheavysquatslungesanddeadlifts(normalandsumo)untilyoucanliftweightsheavierthanyourbodyweightinthesquatandabouttwicethebodyweightindeadliftsandusingisometrictensionstoraiseupfromthestraddlestance(extremelylowhorse-ridingstance)andultimatelyfromthesidesplit

QuestionWhatarethepossiblecausesofinconsistencyinflexibilityMyownflexibilityisoftenveryinconsistentFromweektoweeksometimesevendaytodayitvariesanywherefromnearsplittothatofarankbeginnerIseemtohavetheworstflexibilityandmostsorenessadayortwoafteraparticularlygoodkickworkoutinwhichmylegswereverylimberandrelativelyfreeofpain

AnswerYousayldquorelativelyfreeofpainrdquoDoesthismeanthatmostofthetimeyourlegshurtIfsonowonderyourflexibilitysuffersmdashtiredorhurtmusclesarelessflexiblethanrestedandhealthyonesFromwhatyousayitseemsthattheinconsistencyinthelevelofflexibilityyoudisplayiscausedbyirrationaltrainingYoudonothaveenoughstrengthandmuscularenduranceforyourkickingworkoutsandsoaftersuchaworkoutyouaresoreandinflexible

QuestionIdliketoaskyouwhyafterachievingagreatstretchmymusclesseemtotightenagainForexampleIgetmyselfintoafulllotusandthenforawholeweekafterIcantgetevenclosetoit

AnswerIthinkthattherearetwopossiblereasonsforyourproblem

1Youmaybeoverstretchingyourmuscles

2Youmaybeoverworkingthemwithotherexercises

QuestionYouindicatethatsorenessafterisometricexercisesistheresultofoverdoingtheexercisesAfteranisometricworkoutIcanreallyldquofeelrdquothemusclesofmyhamstringsandinnerthighswhenIflexthembutthereisno

painDoesthismeanIamovertraining

AnswerItdependshowlongaftertheworkoutyoufeelthesorenessUsethesamejudgmentasyouwouldinthecaseofliftingweights

QuestionIntheeventthatItrainmyhipflexorsorgluteiveryhardandtheyfeeltiredorsoreshouldIskipdynamicstretchessinceIwouldusethosemusclestoraisemylegs

AnswerUsuallynotifyoudodynamicstretchescorrectlybutultimatelyitdependsonhowsoreyougetYoushouldnotbeinsuchapoorshapeastohavedifficultieswithafewlegraisesnextdayafterahardworkout

QuestionWhenonehasacoupleofdaysoffmdashduetomusclesorenessorjustrestdaysmdashdoesitcauseflexibilitytodecreaseandsetonebackintrainingschedule

AnswerFlexibilityusuallydoesnotdecreasemuchandmayevenincreasebecauseoftherestthemusclesgotIfyoudoisometricstretchesoranystrengthexercisesevenwhenyouaresorebecauseyouaresoanxiousnottoloseyourflexibilitytemporarilyyoumayinjureyourselfandloseitpermanentlyYoucandorelaxedstretcheshoweverevenifyourmusclesaresoreaslongasdoingthesestretchesdoesnotcausepain

QuestionIvebeenusingyourtechniquesforamonthnowwithgoodimprovementwhenIslidedownintoasidesplitHoweverwhenIsitdownandtrytospreadmylegsintoastraddletheredoesntseemtobeanyimprovementthereWhyisthis

AnswerThereasonswhyyoucanstretchyourlegsfurtherwhilestandinginastraddlestancethanwhilesittingarethese

1ToslidedownfromastraddlestanceyouusealternatingtensionsandrelaxationstosuppressyourstretchreflexandsotoslideyourlegsfurtherapartWhenyouaresittingyoudonottenseyourinnerthighsandevenifyouwantedtothereisnothingtogiveyouanadequateresistance

2Whenyoustandthemusclesofyourthighsaretensedandsothestretchreflexmaybedepressed(Duringanisometrictensionthestretchreflexisdepressed)Whenyouaresittingyourthighsarerelaxedandsothestretchreflexisnotdepressed

isnotdepressed

3Youhaveusedisometricstretchesforonlyamonthandthatisnotenoughtimetoshowmuchimprovementinyourrangeofmotioninastaticactivestretch(Spreadinglegswhilesittingwithnopressureagainsttheinsideofthelegsamountstoastaticactivestretch)

QuestionIhavebeentryingforacoupleofmonthstodothesidesplitMyproblemisthatIstillseemtobeaboutthesamedistanceoffthefloornowasIwasthen

Mytrainingroutineconsistsofgoingtothegym3-4timesaweekandliftingweightsforallpartsofthebodyIdosquatslegcurlslungesandhacksquatsformylegsThenwhenIgohomeandjustbeforeIgotobedatnightIdothe100reps[ofadductorflys]fortheinsideofmylegandthenIdotheisometricexercisesforthesidesplit

AnswerYoumaybedoingtoomuchIfyoudo100adductorflyesandisometricstretcheseveryeveningorevenjustontheeveningsafterliftingweightsinthegymthennowonderyouhavetighthipsandotherproblemsAtleastfourtimesperweekyouaredoingtwostrengthworkoutsforthesamemusclegroupsonthesamedaymdashifyouliftseriousweightsitisonlyamatterofashorttimebeforeyougetinjured

YoumayneedtodecreaseorincreasetheresistanceorchangethefrequencyofyourworkoutsmdashdependingonyourreactionFormethodsofmatchingyourtrainingtoyourrecoveryseeScienceofSportsTraining

StretchingMachinesandOtherStrangePracticesQuestionIhavehearditsaidbymanymartialartiststhatstayinginafullsidesplitforhoursatatimeincreasesflexibilityIsthistrueorjustamyth

AnswerJudgeityourselfWhatdotheyhavetoshowforit

QuestionCanastretchingmachinebeusedtoaidstretching

AnswerThereisnoneedforusingstretchingmachinesInrelaxedstretchesforthehipsandthighsyoucanaseasilyrelaxintoastretchonyourownonasmoothfloorIfyoutrydoingisometricstretchesforhipsandthighsinastretchingmachinethemachinewillmakeitmoredifficultforyoutotenseyourmusclesbecauseitpreventstheweightofyourbodyfrompressingonyourthighsandthusforcingthemtotensemoreTheharderyoutenseinisometricstretchesthegreateristhefollowingrelaxationandtheresultingstretch

Inmy25yearsoflivinginPolandIhavenotseenevenonestretchingmachineandIworkedoutinthebestequippedtraininghallsinWarsaw(atAWFmdashtheUniversitySchoolofPhysicalEducation)andinseveralothercitiesIdidntseeastretchingmachineanywherebecauseathletesdonotneedstretchingmachines(ActuallyIhaveneverheardorseenanymentionofstretchingmachinesinanycountryoftheSovietBlocIthinktherewasnotasinglestretchingmachineinthewholeSovietBlocmdashwhowouldneedit)Forable-bodiedpersonsthestretchingmachinesareawasteofmoneyassimplestretchesonthefloordojustaswellorbetter

Ifyouwanttostretchthemusclesofyourshouldersandarmsthenaropewithknotsheldbehindyourbackandworkedwithyourhandslikearosaryorprayerbeadsisallyouneed

Stretchingmachinesldquomaybeparticularlyhelpfulforspecialpopulationssuchastheelderlyandthosewithphysicalproblemsthatpreventthemfromexecutingcertainstretchesbythemselvesrdquo(ldquoStretchingMachinesrdquo1999)UnlessyouhavebeenseverelyinjuredorhaveacripplingdiseaseyoudonotneedamachinetoincreaseyourflexibilityManufacturersofstretchingmachinesknowittooThe

editorsofGeorgiaTechSportsMedicineampampPerformanceNewsletterreportastudyofstretchingmachinesconductedattheUniversityofOregonandfundedbyacompanythatmanufacturesstretchingmachinesThestudyshowedflexibilitygainsamongpeoplewhostretchedonthemachinesbuttheirgainswerenotcomparedtothepeoplewhostretchedwithoutmachines(ldquoStretchingMachinesrdquo1999)

OtherQuestionWhatisthedifferencebetweenyourbookandyourvideoonstretchingDoIneedthevideoShouldIbuyyourvideotogetmyfullflexibility

AnswerStretchingmethodsshowninthebookandonthevideoarethesameThebookshowsstretchesforthewholebodyItonlymentionsbutdoesnotshowexercisesotherthanstretchesthatdevelopstrengthandendurancewhilepromotingflexibilityThebooktellsyouallthatyoumustknowaboutflexibilitybutyouhavetodeviseyourownexerciseprogramonthebasisoftheprovided(andabundant)information

ThevideoshowsstretchesaswellasrecommendedenduranceandstrengthexercisesforyourlegsandtrunkThevideoisoftheldquodo-alongrdquotypeIfyoudonotknowmuchaboutstrengthtrainingifyourflexibilitysuffersbecauseoflackofstrengthifdoingstretchesmakesyourbacktiredifyouareoftensoreafteraworkoutmdashthenthevideomayhelpyou

QuestionWhydontyoumakeavideoforathleteswhohaveaparticularlevelofflexibilityforexamplethosewhocannotreachtheirtoes

AnswerThismethodworksregardlessofanybodyslevelofflexibilityExercisesaredemonstratedatafairlyhighrangeofmotionbutonecandothematanyrangenomatterhowlowandincreaseitgradually

ResourcesforFurtherStudyScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformancebyThomasKurz(IslandPondVTStadionPublishingCompany)2001

Thiscomprehensivetextdelvesdeeplyintotopicssuchasspeedinguprecoveryusingtime-andenergy-efficienttrainingmethodsavoidingovertrainingandinjuriesapplyingprovenmethodsoftrainingtospecificsportsandmaintainingahighlevelofconditionandskillsforyearsYouwilllearnwaystoplanandcontroltrainingforeachworkoutoveraspanofyears

SecretsofStretchingExercisesfortheLowerBody(DVD98min)featuringTomKurz(IslandPondVTStadionPublishingCompany)1990

ThisvideofeaturesanintroductiontogeneralconditioningandfollowsthatwithfourexerciseroutinesmdashoneforbeginnersoneforintermediateandtwoforadvancedathletesYouwilllearnplentyofhow-tosThefocusisoncombiningflexibilitytrainingwithstrengthtraining

PowerHighKickswithNoWarm-Up(DVD80min)featuringMacMierzejewski(IslandPondVTStadionPublishingCompany)1996

Thisvideoteacheseverythingthereistoknowaboutkicksbodyalignmentsthatallowkickinghighandwithpowerwithoutanywarm-upfootworkdrillsanddevelopingpowerSimpleexercisesmakesurethatyourhipsandkneesdonthurtwhenyouthrowhighsideandroundhousekicksYouwilllearntheldquolittlerdquodetailsofkickingtechniquesthatletyoukickhighandwithpowerwithoutawarm-upwhileatthesametimereducingyourchanceofinjury

ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesbyTadeuszStarzynskiandHenrykSozanski(IslandPondVTStadionPublishingCompany)1999

HowwellyoujumpandhowpowerfullyyoupunchpullorthrowdependsonyourexplosivepoweronyourspecialenduranceforexplosivemovementsandonyourspeedcoordinationandflexibilityExplosivePowerandJumping

AbilityforAllSportstellsyouhowtodevelopeachoftheseabilities

ChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappybyJoacutezefDrabik(IslandPondVTStadionPublishingCompany)1996

HereiswhatLyleJMicheliMDDirectorofSportsMedicineatChildrensHospitalBostonPresidentoftheAmericanCollegeofSportsMedicineandFellowoftheAmericanAcademyofPediatricssaidaboutthisbook

ldquoThisbookrepresentsthecumulativeknowledgeandexperienceoftheauthorandmanyofhis[EastEuropean]colleaguesrelatedtotheprogressivepreparationandtrainingforchildreninorganizedsportsrdquo

AppendixAHipJointandShoulderJointinAbduction

ThefollowingphotographstakenbyProfCiszekandDrSmigielski(1997)showconfigurationofthebonesandligamentsofthehipjointandtheshoulderjointinpureabductionandinabductionwithexternalrotation

Fig1Bonesofthehipjointinmaximalabductionmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4roofofjointsocket

Fig2Bonesofthehipjointinmaximalabductionmdashbackview

1roofofjointsocket

2femoralneck

Fig3Bonesofthehipjointinabductionwithexternalrotationmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4lessertrochanter

Fig4Bonesofthehipjointinabductionwithexternalrotationmdashbackview

1greatertrochanter

2lessertrochanter

3femoralhead

Fig5Bonesofthehipjointinabductionwithmoreexternalrotationmdashbackview

1roofofjointsocket

2greatertrochanter

3lessertrochanter

Fig6Bonesofthehipjointinabductionwithexternalrotationmdashtopview

1iliacfossa

2femoralhead

3femoralneck

4greatertrochanter

Fig7Bonescartilageandligamentsofthehipjointinmaximalabductionmdashfrontview

1iliaccrest

2insertionofrectusfemoris

3iliacfossa

4greatertrochanter

5labrumacetabulare

6pubofemoralligament

Fig8Hipjointinmaximalabductionwithexternalrotationmdashbackview

1femoralhead

2capsule

3roofofjointsocket

4freespaceinthejointcavity

Fig9Bonesoftheshoulderjointinglenohumeralabductionmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromionprocess

5greatertubercle

6lessertubercle

7coraco-acromialligament

Fig10Bonesoftheshoulderjointinabductionwithexternalrotationmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromion

5greatertubercle

6lessertubercle

7coraco-acromialligament

AppendixBNormalRangeofMotion(Kapandji197419821987Potter1986)

Neck

Extension55degTrytopointupwithchin

Flexion40degTouchsternumwithchin

Lateralbending35degBringearclosetoshoulder

Rotation70degleftandrightTurnheadfartotheleftthenright

LumbarSpine

Extension30degBendbackward

Flexion60degBendforwardatthewaist

Lateralbending20degBendtotheside

Shoulder

Abduction180degBringarmsidewaysup

Adduction30deg-45degBringarmtowardthemidlineofthebody

Horizontalextension30deg-40degSwingarmhorizontallybackward

Horizontalflexion130degSwingarmhorizontallyforward

Verticalextension45deg-50degRaisearmstraightbackward

Verticalflexion180degRaisearmstraightforward

Externalrotation80degBendarmandmoveforearmawayfrom

Externalrotation80degBendarmandmoveforearmawayfromabdomen

Internalrotation110degBendarmandbringforearmbehindandawayfromback

Elbow

Extension180degStraightenoutlowerarm

Flexion150degBringlowerarmtothebiceps

Pronation80deg-85degTurnlowerarmsopalmfacesdown

Supination90degTurnlowerarmsopalmofthehandfacesup

Wrist

Extension70degBendwristsobackofhandnearsoutersurfaceoflowerarm

Flexion80deg-90degBendwristsopalmnearsinnersurfaceoflowerarm

Radialdeviation15degBendwristsothumbnearsradius

Ulnardeviation30deg-50degBendwristsosmallfingernearsulna

Hip

Extension30degMovethighbackwardwithoutmovingpelvis

Flexion110deg-130degFlexkneeandbringthighclosetoabdomen

Abduction45degSwingthighawayfrommidline

Adduction30degBringthightowardandacrossthemidline

Externalrotation45degFlexkneeSwinglowerlegtowardmidline

Internalrotation40degFlexkneeSwinglowerlegawayfrommidline

Knee

Extension5deg-10degbeyond180degStraightenoutkneeasmuchaspossible

Flexion160degTouchcalftohamstring

Ankle

Extension(Dorsiflexion)20degBendanklesotoespointup

Flexion(Plantarflexion)45degBendanklesotoespointdown

Eversion20degTurnfootsothesolefacesout

Inversion30degTurnfootsothesolefacesin

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PloutzLLPATeschRLBiroandGADudley1994EffectofresistancetrainingonmuscleuseduringexerciseJournalofAppliedPhysiologyvol76no4pp1675-1681

PopeRPRDHerbertJDKirvanandBJGraham2000Arandomizedtrialofpreexercisestretchingforpreventionoflower-limbinjuryMedicineandScienceinSportsandExercisevol32no2pp271-277

PotterPA1986PocketNurseGuidetoPhysicalAssessmentStLouisTheCVMosbyCompany

RaczekJ1991PodstawyszkoleniasportowegodzieciimlodziezyWarsawRCMSKFiS

ReidDC1988PreventionofhipandkneeinjuriesinballetdancersSportsMedicinevol6no5pp295-307

ReidDAandPJMcNair2000Factorscontributingtolowbackpainin

rowersBritishJournalofSportsMedicinevol34no5pp321-322

ReidDCRSBurnhamLASaboeandSFKushner1987LowerextremityflexibilitypatternsinclassicalballetdancersandtheircorrelationtolateralhipandkneeinjuriesAmericanJournalofSportsMedicinevol15no4pp347-352

RenstroumlmPandRJJohnson1986PresentationatSecondScandinavianConferenceinSportsMedicineQuotedinEditorsofSportWyczynowy1994UrazyzprzeciazeniamdashwielkiproblemsportuSportWyczynowyno3-4351-352pp63-72

RepiceFLIannucciRLepriGMagnolfiAMalacarneMManciniLMoriandCJGiannini1982OsservazionisuirapportiesistentitratipoconstituzionaleemotilitagravearticolareParteIIArchivioItalianodiAnatomiaediEmbriologiavol87no4pp301-313

RobertsJMandKWilson1999EffectofstretchingdurationonactiveandpassiverangeofmotioninthelowerextremityBritishJournalofSportsMedicinevol33no4pp259-263

RosenbaumDandEMHennig1995Theinfluenceofstretchingandwarm-upexercisesonAchillestendonreflexactivityJournalofSportSciencesvol13no6pp481-490

RudyDM1987TherelationshipoffatigabilityandflexibilitytohamstringinjuriesinsprintersMedicineandScienceinSportsandExercisevol19no2SupplementQuotedinEditorsofSportWyczynowy1987PrzegladLiteraturySportWyczynowyno12276(1987)pp63-66

RyanAJandREStephens1988TheDancersCompleteGuidetoHealthcareandaLongCareerPrincetonNJPrincetonBookCompanyPublishers

SadySPMWortmanandDBlanke1982FlexibilitytrainingballisticstaticorproprioceptiveneuromuscularfacilitationArchivesofPhysicalMedicineandRehabilitationvol63no6pp261-263

SafranMRAVSeaberandWEGarrettJr1989Warm-upandmuscularinjurypreventionAnupdateSportsMedicinevol8no4pp239-249

SandsteadHL1968TherelationshipofoutwardrotationofthehumerustobaseballthrowingvelocityMastersthesisEasternIllinoisUniversityCharleston

SaxtonJMandAEDonnelly1996Length-specificimpairmentofskeletalmusclecontractilefunctionaftereccentricmuscleactionsinmanClinicalSciencevol90no2pp119-125

SchotteliusBAandLCSenay1956Effectofstimulation-lengthsequenceonshapeoflength-tensiondiagramAmericanJournalofPhysiologyvol186no1pp127-130

SermeevBV1968RazvitiepodvizhnostiulegkoatletovLegkayaAtletikano9p13

ShrierI1999StretchingbeforeexercisedoesnotreducetheriskoflocalmuscleinjuryacriticalreviewoftheclinicalandbasicscienceliteratureClinicalJournalofSportMedicinevol9no4pp221-227

ShrierI2000StretchingbeforeexerciseanevidencebasedapproachBritishJournalofSportsMedicinevol34no5pp324-325

SiffMCandYVVerkhoshansky1999SupertrainingDenverCOSupertrainingInternational

SmithLLMHBrunetzTCChenierMRMcCammonJAHoumardMEFranklinRGIsrael1993TheeffectsofstaticandballisticstretchingondelayedonsetmusclesorenessandcreatinekinaseResearchQuarterlyforExerciseandSportvol64no1pp103-107SoumllvebornSA1989StretchingWarsawSportiTurystyka

StarzynskiTandHSozanski1999ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesIslandPondVTStadionPublishingCoInc

StrzelczykP1996KrioterapiawleczeniuirehabilitacjiurazowsportowychSportWyczynowyno11-12383-384pp107-113

TanigawaMC1972Comparisonofthehold-relaxprocedureandpassivemobilizationonincreasingmusclelengthPhysicalTherapyvol52no7pp725-735

TiptonCMRDMatthesJAMaynardandRACarey1975TheinfluenceofphysicalactivityonligamentsandtendonsMedicineandScienceinSportsvol7no3pp165-175

ToftEGTEspersenSKalundTSinkjaerandBCHornemann1989PassivetensionoftheanklebeforeandafterstretchingAmericanJournalofSportsMedicinevol17no4pp489-494

TumanyanGSandShMDzhanyan1980StrengthexercisesasameansofimprovingactiveflexibilityofwrestlersTeoriyaiPraktikaFizicheskoyKulturyno10pp10-11InSovietSportsReviewvol19no3(September1984)pp146-150

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  • Introduction Getting the Most Out of This Book
  • 1 Flexibility in Sports
    • Injury prevention and flexibility
      • 2 How to Stretch
        • Methods of stretching
        • Early morning stretching
        • Stretching in your workout
        • The use of partners in stretching
        • Children and flexibility training
        • The elderly and flexibility training
          • 3 Dynamic Stretching
            • Arms
            • Legs
            • Trunk
              • 4 Static Active Stretching
              • 5 Isometric Stretching
                • When you are not ready for isometrics
                • When you are ready
                • How to select your stretches
                • Neck
                • Forearm
                • Arms shoulders chest
                • Legs
                • Stretches leading to the side split
                • Stretches leading to the front split
                • Splits and high kicks
                • Trunk
                • Recap
                  • 6 Relaxed Stretching
                    • Neck
                    • Forearm
                    • Arms shoulders chest
                    • Legs
                    • Stretches leading to the side split
                    • Stretches leading to the front split
                    • Trunk
                      • 7 Sample Workout Plans
                      • 8 All the Whys of Stretching
                        • Anatomy physiology and flexibility
                        • Tests of flexibility potential
                        • Practical conclusions for sports training
                        • Recap
                          • 9 Questions and Answers on Stretching
                            • Does This Method Really Work And How
                            • Body Alignment for Hip Stretches
                            • Dynamic Stretches and Morning Stretch
                            • What and When
                            • Stretching in Workouts for Various Sports
                            • Flexibility and Other Athletic Abilities
                            • Age and Stretching
                            • Gender and Stretching
                            • Sounds in and around Joints
                            • Pain or Soreness and Stretching
                            • Injuries and Stretching
                            • No Success
                            • Impatience
                            • Stretching Machines and Other Strange Practices
                            • Other
                            • Resources for Further Study
                              • Appendix A Hip Joint and Shoulder Joint in Abduction
                              • Appendix B Normal Range of Motion
                              • Bibliography
Page 3: Stretching Scientifically: A Guide to Flexibility Training

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PostOfficeBox447

IslandPondVT05846USA

httpwwwstadioncom

AllrightsreservedNopartofthisbookmaybereproducedinanyformorbyanymeanswithoutwrittenpermissionfromthepublisherexceptforbriefquotationsincludedinareview

Copyrightcopy198719901991199420032015byThomasKurz

PrintedintheUnitedStatesofAmerica

ISBN978-0-940149-15-1

EditingbyRScottPerry

CoverDesignbyTLCGraphicscopy2003wwwTLCGraphicscom

CoverPhotobyChuckShahood

BookDesignbyEvaChodkiewicz-Swider

DrawingsbyEvaChodkiewicz-Swider

PhotographybyChuckShahoodandDonWhipple

IdedicatethisbooktothelateAntoniZagorskiandthelateTadeuszSadowskiWithouttheirhelpitwouldhaveneverbeenwritten

WarningmdashDisclaimer

TheauthorandStadionPublishingCompanyarenotliableorresponsibletoanypersonorentityforanydamagecausedorallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook

Consultyourphysicianbeforestartinganyexerciseprogram

Duetotherapidincreaseofrangeofmotionsomemartialartists

experiencewhileusingthismethodofflexibilitytrainingtheymaykickhigherthantheyareusedtoandmisstheirtargetsWithalittlepracticehowevertheywillregaintheiraccuracy

Wheneverthereareparticularcautionsforyoutoobservetheyaresignaledforyoulikethis

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

TABLEOFCONTENTS

Introduction

GettingtheMostOutofThisBook

1 FlexibilityinSports

Injurypreventionandflexibility

2 HowtoStretch

Methodsofstretching

Earlymorningstretching

Stretchinginyourworkout

Theuseofpartnersinstretching

Childrenandflexibilitytraining

Theelderlyandflexibilitytraining

3 DynamicStretching

Arms

Legs

Trunk

4 StaticActiveStretching

5 IsometricStretching

Whenyouarenotreadyforisometrics

Whenyouareready

Howtoselectyourstretches

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Splitsandhighkicks

Trunk

Recap

6 RelaxedStretching

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Trunk

7 SampleWorkoutPlans

8 AlltheWhysofStretching

Anatomyphysiologyandflexibility

Testsofflexibilitypotential

Practicalconclusionsforsportstraining

Recap

9 QuestionsandAnswersonStretching

DoesThisMethodReallyWorkAndHow

BodyAlignmentforHipStretches

DynamicStretchesandMorningStretch

WhatandWhen

StretchinginWorkoutsforVariousSports

FlexibilityandOtherAthleticAbilities

AgeandStretching

GenderandStretching

SoundsinandaroundJoints

PainorSorenessandStretching

InjuriesandStretching

NoSuccess

Impatience

StretchingMachinesandOtherStrangePractices

Other

ResourcesforFurtherStudy

10 AppendixAHipJointandShoulderJoint

11 AppendixBNormalRangeofMotion

12 Bibliography

IntroductionGettingtheMostOutofThisBookTheessenceofflexibilitytrainingpresentedinthisbookisthesimultaneousdevelopmentofstrengthandflexibilityworkingwithyourbody(especiallythenervoussystem)forfullflexibilitywithnowarm-up

ThemethodofaccomplishingthesegoalscanbesummedupinasingleparagraphTenseyourmusclespriortorelaxingandstretchingthemandtensethemeverytimewhenyouwanttoincreaseyourrangeofmotionduringastretchTosimultaneouslydevelopstrengthandflexibilitytenseyourmuscleswhiletheyarefullystretchedAsyourstrengthinstretchedpositionsincreasessodoesyourrangeofmotionandyourabilitytouseincreasinglygreaterrangeofmotionwithoutawarm-upTodeveloptheabilitytoinstantaneouslyshowfullflexibilityindynamicmovementsdodynamicstretches(suchasarmorlegswings)forafewminutestwiceeverydayThatisallTherestaredetailsbutthesedetailsmakeallthedifferencebetweeneffectivetrainingandfruitlessdrudgeryThatiswhattherestofthisbookisabout

HowtousethisbookThisbookgivesyoualltheinformationyouneedtoaccomplishthemaximumflexibilitypermittedbythebonestructureofyourjointsandbytheirligamentsYouwillbeabletodisplayyourincreasedflexibilitywithoutanywarm-upinbothdynamicmovementssuchaskicksandinstaticpositionssuchassplits

Readchapter1ldquoFlexibilityinSportsrdquoforfundamentalinformationaboutthekindsofflexibilityThinkofitasthebasicdefinitionsyouneedtoknowInadditionyouwillfindkeyprinciplesregardinginjurypreventionandsomecautionsaboutpossiblecausesofdifficultiesyoumayencounter

YouwillfindmanyexercisesherebutyouneedonlyafewofthemtogainalltheflexibilityyouneedforyoursportWhichexercisesyouneeddependsmainlyonyoursportandonyourpersonalcharacteristics

Ifyouareagymnastyouneedalltypesofflexibilitysoyouwillselectneededexercisesfromchapters3(ldquoDynamicStretchingrdquo)4(ldquoStaticActiveStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareakaratekakickboxertaekwondoplayeroranathleteofanycombatsportthatcallsforfull-extensionkicksyouwillselectfromamongtheexercisesshowninchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareaswimmerortrack-and-fieldathleteyouwillselectexercisesfromchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareawrestler(Greco-Romanfree-stylejudosamboorother)youwillneedexercisesmainlyfromchapters5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)Ifyourtechniquecallsforgreatdynamicflexibilityofthelegssuchastheinnerthighripofjudoandotherstylesofjacketwrestlingyouwillalsoneedoneormoreexercisesfromchapter3(ldquoDynamicStretchingrdquo)

Nomatterwhatsportyouparticipateinyoushouldreadchapter2ldquoHowtoStretchrdquoIttellswhentodowhichexercisesandhowtoarrangetheminany

singleworkoutChapter7ldquoSampleWorkoutPlansrdquoshowshowtoapplytheprinciplesofarrangingtheexercisesinpracticeTheseexamplesarenotforslavishimitationbuttoillustratearationalselectionandflowofexercises

Chapter8ldquoAlltheWhysofStretchingrdquowillgiveyouafullunderstandingofthismethodofflexibilitytrainingKnowingthetheorywhytheexercisesaretobedoneinsomeparticularwayandwhattheireffectisonthebodyhelpswithdesigningtrainingprograms

Chapter9ofthebookldquoQuestionsandAnswersonStretchingrdquoconsistsoftypicalquestionsonflexibilitytrainingfromathletesIfyoureadthewholebookyouwillknowanswerstonearlyallthesequestionsinwhichcasethecontentofthischapterwillserveprimarilyforyouramusement

1FlexibilityinSports

Therearesixkindsofflexibilitywithclassificationdependingonthecharacterofthemusclesactionandonthepresenceorabsenceofanexternalforcethataidsmovingthroughtherangeofmotionorassumingandmaintainingastretchedposition(TumanyanandKharatsidis1998)Thesesixkindsare

dynamicactiveflexibility(onlyusingthemusclesofthemovingbodypart)dynamicpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlesslimitofmotion)dynamicpassiveflexibilityoverthepainthresholdanduptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximallimitofmotionpermittedbypaintolerance)staticactiveflexibility(onlyusingthemusclesofthestretchedbodyparttoholdastretchedposition)staticpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlessmaximumstretch)andstaticpassiveflexibilityuptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximalstretchpermittedbypaintolerance)

Practicallyspeakinghoweverintrainingpracticeusuallythreekindsofflexibilityaredeliberatelydevelopedmdashdynamicactivestaticactiveandstaticpassive(belowthepainthreshold)

DynamicactiveflexibilityThisistheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsItisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxationoftheextendedmuscleswithcontractionofthemovingmuscles

Examplesofdynamicactiveflexibility

StaticactiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingonlythetensionoftheagonistsandsynergistswhiletheantagonistsarebeingstretchedOneexampleisliftingthelegandkeepingithighwithoutanysupportAnathletesstaticactiveflexibilitydependsontheathletesstaticpassiveflexibilityandonthestaticstrengthofthemusclesthatstabilizetheposition

Examplesofstaticactiveflexibility

StaticpassiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingyourweight(splits)orusingstrengthnotcomingfromthestretchedlimbssuchasliftingandholdingalegwithyourarmorbyotherexternalmeans

Examplesofstaticpassiveflexibility

Passiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreatertheflexibilityreserveandthegreaterthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasactiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityproportionaltotheincreaseofstaticflexibility(Matveyev[Matveev]1981)

TheprinciplesofflexibilitytrainingarethesameinallsportsOnlytherequiredlevelofagivenkindofflexibilityvariesfromsporttosport

TheflexibilityofanathleteissufficientlydevelopedwhenthemaximalreachofmotionsomewhatexceedsthereachrequiredincompetitionThisdifferencebetweenanathletesflexibilityandtheneedsofthesportiscalledldquotheflexibilityreserverdquoorldquotensilityreserverdquoItallowstheathletetodotechniqueswithoutexcessivetensionandpreventsinjuryAchievingthemaximumspeedinanexerciseisimpossibleatyourextremerangesofmotioniewhenyouhavenoldquoflexibilityreserverdquo

Thetrainingofflexibilityaswellasofanyothermotorabilityshouldproceedinformfromgeneraltosport-specificmdashreflectingtheneedsofparticularsportsInchoosingstretchesyoushouldexamineyourneedsandtherequirementsofyouractivityForexampleifyouareahurdleryouneedmostlyadynamicflexibilityofhipstrunkandshouldersToincreaseyourrangeofmotionyouneedtododynamiclegraisesinalldirectionsbendsandtwistsofthetrunkandarmswingsYoucanperfectyourtechniquebydoingvariousdynamicexercisesconsistingofwalkingorrunningoverthehurdlesThehurdlersstretchastaticexercisedoesnotfitintoyourworkoutbecauseitstrainsyourkneebytwistingitSimplefrontandsidesplitsarebetterforstretchingyourlegsTheexplanationthatinthehurdlersstretchyourpositionresemblestheoneassumedwhilepassingthehurdleispointlessYoucannotlearndynamicskillsbyusingstaticexercisesandviceversaThetechniqueofrunningoverthehurdlesisbetterdevelopedinmotion

InkarateorkickboxingpunchesblowsandkicksshouldhittheirtargetswithmaximumspeedSometargetsrequirenearlyfullystretchedmusclesofthehittinglimb(inthecaseofkicksalsoofthesupportingleg)Yournervous

hittinglimb(inthecaseofkicksalsoofthesupportingleg)YournervoussystemhasawayofmakingsurethatastretchparticularlyasuddenonedoesnotendabruptlycausingamuscletearButagradualslowingdownbeforethemomentofcontactwillspoiltheimpactThereforeyouhavetotrainyournervoussystemsoyoucanhavemaximalspeedatthemomentofcontactevenifitisclosetothemaximalreachofmotioninthismovementInthecaseofkicksyoucanlearnthisskillbyusingyourhandasatargetforthemCentersinyourbrainthatregulatecoordinationandrapidmovementsknowaboutthehandTheyknowwhereitisandthatitcanstopthekicksothelegdoesnothavetobesloweddowngraduallytopreventoverstretching

Examplesofexercisesdevelopingtheabilitytokickwithmaximumspeedattherangesofmotionrequiredinfighting

YoumustfirstdeveloptheabilitytomoveyourlimbswithmoderatespeedwithinafullrangeofmotioninjointsinordertodothesespecifickickingdrillsYoushouldstartatalowerheighttoavoidinjuryfromanysuddencontractionofrapidlystretchedmusclesYoucanusethisexerciseonlyinawarm-upbecauseofthelimitedvarietyofkicksthatyoucanpracticethisway

FightersrelyingonhighkicksastheircombattechniquesshouldspendafewminutesinthemorningonthedynamicstretchingoftheirlegsStartingslowlytheyshouldgraduallyraisethelegshigherLatertheyshouldincreasethespeedoftheirmovementsperhapsevenusingthepreviouslydescribedldquohand-kickingrdquodrillPracticalexperience(NorthKoreanSovietblocscommandounits)showsthatdoingtheactualcombatkicksinthismorningstretchisnotnecessarytobeabletodothemlaterinadaywithoutawarm-up

Wrestlers(freestyleGreco-Romanjudoandothers)needespeciallygreatstaticstrengthinextremerangesofmotiontogetoutofholdsandlocksTheywillbestdevelopthisstrengthbyisometricstretchingandliftingweightsthroughthefullrangeofmotionalongappropriatepaths

GymnastsandacrobatsmustdisplayahighdegreeofdevelopmentofallkindsofflexibilitywithgreateremphasisonstaticactiveflexibilitythaninanyothersportTrainingforanddisplayingstaticactiveflexibilityrequiresgoodstrengthinthetrunkmusclesespeciallyinthelowerback

RowersshouldhavehamstringslongenoughtoallowthemtoleanfarforwardatthecatchphaseoftherowingstrokewithoutflexingthelumbarspinemuchIfthehamstringsareshorttherowerscompensatebyflexingthespinemorethan50ofitsmaximumrangeofflexionSuchflexingcombinedwiththehighcompressiveandshearingforcesactingonthespineduringrowingcontributestohyperflexionofthespinemdashwhichcorrelatesstronglywithlowbackpain(ReidandMcNair2000Howell1984)

SwimmersshouldhavelonghamstringsandchestmusclesWhendoingthebreaststrokeifyougoupanddowninthewaterinsteadofmovingjustunderthesurfaceitmeansthatyourchestmusclesaretooshortInthebackstrokethisshortnessalsocausesyourfacetosubmergewhenthearmentersthewater

shortnessalsocausesyourfacetosubmergewhenthearmentersthewaterwhichiswhenyouwanttotakeabreathInthecrawlshorthamstringspullyourfeetoutofthewaterandmakeyourlegworkinefficientPoorflexibilityofanklesandtoesmakesaswimmerridelowinthewater(Ankleflexibilitycanbeimprovedbywearingfinswhiledoingkicksetsandtoeextensionsandcurlsimproveflexibilityandstrengthofthetoes)

YoushouldbecarefulinchoosingyourstretcheshoweverbecausetoomuchflexibilityinsomepartsofthebodycanbedetrimentaltoyoursportsperformanceorjustunhealthyForexampleeventhoughswimmersneedmorethananormalrangeofmotionintheshoulderstheirinternalrotatorsstretchesshouldnotgobeyondthefrontalplaneofthebodytoavoiddamagingthejointcapsuleandcartilageatthefrontofshoulderjointwhichwouldleadtoshoulderinstability(BakandMagnusson1997)Forcedstretchingmdashpastthepointwhereyoucanmoveusingthestretchedmusclesmdashcandamagethecapsuleoftheshoulderjointleadingtoshoulderinstabilityandpain(McMasterandTroup1993McMasteretal1998)Femalegymnastswithsymptomsofmusculoskeletaldisordersofthelowerbackcantouchthefloorbehindtheirfeetinastandingpositionfartherthanthosewithoutsymptoms(Kirbyetal1981)Thismaybecausedbyhavingweakoroverstretched(inhibitedbyexcessivestretching)hamstringsormusclesofthebuttocks(Walther2000)Anotherpossiblecauseofthelowbackdiscomfortingymnastswhocantouchthefloorveryfarbehindtheirheelsinastandingpositioncouldbepoorforminperformingstretchesforlumbarflexionsuchasthetoe-touchingstretchesmdashroundingthebackwhenleaningforwardDuringsuchstretchesthespineshouldbekeptldquostraightrdquomdashwithitsnormalnaturalcurvesjustlikewhenyouarestandinguprightmdashsothemovementoccursmainlyinthehipjointsRoundingthelowerbackcanoverstretchitsmusclesandligamentsandcausealifetimeofbackpain(Alter1996)

SomeOlympicweightliftersmayneedtotightenthemusclessurroundingthehipandkneejointsfortheproperexecutionofliftsMusclesthataretoorelaxedatlonglengthlettheweightlifterldquosinkrdquotoodeeponthelegswhilegettingunderthebarbellThismakesitdifficulttostandupandcompletethelift

RunningeconomyhasbeenassociatedwithdecreasedflexibilityStiffnessofthecalfmusclesandAchillestendonenhancesldquoelasticenergystorageandreturnrdquoduringeveryrunningstepandthesmallrangeofmotionofexternalrotationinthehipreducesthemetaboliccostofthemuscularactivityneededforstabilizing

thepelvisduringlong-distancerunning(Craibetal1996)ExcessivemobilityinthejointsdiminishesstabilityofthebodycausingscatteringoftheforcesactingonitThisinturnnecessitatesadditionalmusculartensioninmovementswherepartsofthebodyhavetobestabilizedtosupportheavyloads(Raczek1991)Suchscatteringofforcesmdashforexamplecausedbyanexcessivelyloosetrunkatthemomentoftakeoffmdashreducesperformanceinjumping(Wazny1981b)

Maximalforceproductioninbenchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemoversifthebenchpressisdonewithoutarebound(Wilsonetal1994)soflexibilitytrainingcouldaffectitadverselybutperformanceinabenchpressdonewithareboundbenefitsfromflexibilitytraining(Wilsonetal1992)Performanceinsprint(aspeed-strengtheffort)improvedwhenbothweighttrainingandstretchingwereincludedwithsprinttrainingascomparedtosprinttrainingalone(Dintiman1964)AttheveryleastDintimansexperimentshowedthataddingstretchingtosprinttrainingdidnotlowertherunningspeed

Totakeadvantageofareboundthestifferthemusclesandtendonsthebetterprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanrequiredforfullutilizationofthereboundthenhighstiffnessdoesnothelpanditmaybeeconomicaltoincreaserangeofmotionevenatthecostofloweringsomewhatthestiffnessofyourinvolvedmusclesandtendons(Wilsonetal1992)

Havingmusclessoshortandstifftheylimittherangeofmotionrequiredinyoursportmaycauseanoveruseinjury(Krivickas1997Howell1984)

AnotherfacttoconsiderwhiledecidingwhethertostretchSaxtonandDonnelly(1996)showedthatresistanceexercisesconsistingofeccentricmuscleactions(inwhichmusclestenseastheyarebeingstretched)causedlossofstrengthatshortmusclelengthAccordingtothemthislossofstrengthatshortlengthsuggeststhatanincreaseinmusclelengthhasoccurredperhapsduetoelongationofthesarcomeresorelongationofconnectivetissueofthemuscleandtendonorboth

InjurypreventionandflexibilityWhetherhighorlowflexibilitypreventsorpredisposesforinjuriesinsportsdependsonthesportandontheathletesfavoritetechniquesInsomesportspoorflexibilityinsomemovementsmaycauseoveruseinjurieswhileinothersalessthanaverageflexibilityimprovesperformanceHereiswhatGleimandMcHugh(1997)say

ldquoItispossiblethatflexibilitypatternswhichrepresentriskfactorforonesportmaynotdosoforanotherNoclearrelationshipcanbedescribedbetweenflexibilityandinjurythatisapplicabletoallsportsandlevelsofplayWhileincreasedflexibilityisimportantforperformanceinsomesportsthatrelyonextremesofmotionformovementdecreasedflexibilitymayactuallyincreaseeconomyofmovementinsportswhichuseonlythemidportionofrangeofmovementrdquo(GleimandMcHugh1997)

MostmusclestrainsldquoarebelievedtooccurduringeccentriccontractionswhichcancausedamagewithinthenormalrangeofmotionIfinjuriesusuallyoccurwithinthenormalrangeofmotionwhywouldanincreasedrangeofmotionpreventinjuriesrdquo(Shrier2000)

AmuscledoesnothavetobemaximallystretchedtobetornMuscletearsaretheresultofaspecialcombinationofastretchandacontractionatthesametime(Garrett1996)andneitherthestretchnorthecontractionhastobemaximalSometimesthecontractionisreallyaspasmresultingfromachronicweaknessofthemuscleEventhemostflexibleathletecandevelopanoveruseinjurythatmanifestsitselfasamusclespasmIftheathletecontinuestoexercisewithamusclespasmeventuallyastrongtensionoftheaffectedmusclemay(andoftendoes)tearitSoyouseethatgreatflexibilityalonewillnotpreventinjuriesActuallyexcessivedevelopmentofflexibilityleadstoirreversibledeformationofthejointswhichdistortspostureandadverselyaffectsperformance(Matveyev[Matveev]1981)Forexamplerepeatedforcefulhyperextensionsofthebackmaydamagevertebrainadolescents(HarveyandTanner1991)Inbaseballandswimminglaxityoftheglenohumeraljointpredisposesthejointforinjuries(Fleisigetal1995McMasteretal1998Pappasetal1985)

Lowbackpainmayresultfromlaxityofjointsotherthanthoseofthebackmdashlaxligamentsofankleandkneejointsincreasetheriskoflowbackpain(Nadleretal1998)Youcancompensateforlaxligamentsbystrengtheningthemusclescrossingagivenjoint(Krivickas1997Zeliskoetal1982)

Therearefourmaincausesofinjuriesgreatdifferencesinstrengthbetweentwoopposingmusclegroupsstrengthandflexibilityimbalancesbetweenthesamemusclegroupsonbothsidesofthebodyadifferenceoffatigability(muscleendurance)betweenthelimbsandimbalancesinactivityofmuscles(Burkett1970Knapiketal1991Murphy1991Orchardetal1997McMasteretal1991Rudy1987Tyleretal2001)AccordingtoMurphy(1991)imbalancesinactivityaremorelikelytocauseaninjurythanimbalancesinstrength

Differencesinstrengthofthesamemusclegroupsonbothsidesofthebodywhenmeasuredatagivenvelocityshouldnotexceed10percent(FeiringandDerscheid1989)

MorespecificinformationontheproperratiosofstrengthamongmusclegroupsisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance

UnbalancedflexibilityieanabnormallylargerangeofmotioninsomemovementsbutlessthannormalinothermovementsinthesamejointmaycontributetoinjuriesInclassicalballetwheredancershaveanextraordinaryrangeofexternalrotationandabductionofthehipcombinedwithlessthannormalinternalrotationandadduction30ofdancerscomplainoflateralkneepainand33ofanteriorhippain(Reidetal1987)Innonathleticpeoplearangeofexternalrotationinthehipsgreaterbymorethan10degreesthantherangeofinternalrotationisassociatedwithlowbackpain(Ellisonetal1990)SoforsafetyssakedosomestretchesindirectionsthatarenottypicalforyoursportoratleastdosomeofyourstretchesinthefullrangeofmotionForexampledolegswingsfromfulladduction(acrossyourbody)tofullabductionorarmrotationsfromfullexternalrotationtofullinternalrotation

BalancingtheflexibilityofallthemusclesinajointandimprovingthestrengthandenduranceoftheweakermusclesaretheeasiestmeasuresforpreventionofinjuriesAcarefulanalysisofyourformofmovementmayalsoholdthekeytoinjurypreventionAgoodtechniquefeelseffortlessEliminatethosemomentsinyourtechniqueinwhichyouusethemaximaltensionofalreadystretched

yourtechniqueinwhichyouusethemaximaltensionofalreadystretchedmusclestocounterthefastmovementofarelativelybigmassSuchmovementsmayleadtotearsinthemusclesofasupportingleginkickingforexampleLikewiseifyouabruptlystrainagainstgreatexternalresistanceoragainsttheinertiaofyourbodyitmayleadtoamusclestrainmdashforexampleahamstringtearinstartingasprintfromthestartingblocks

IfonemusclegroupormusclesofonelimboronesideofthebodyaremoretensedthanothermusclesyoumayhaveanerveproblemormisalignedbonesForexampleatwistedpelviswillcauseonehamstringtobemoretensedthantheotherStretchingoverlytensedmusclescannotfixthecauseoftheirabnormaltensionInthisexampleitneitherrealignsthepelvisnoraddressesthecauseofthismisalignmentwhichcanbeneurologicalormechanicalWhilestretchingmaytemporarilymakeyoufeelbetteritwillnotremovethethreatofpotentialinjuryThisiswhystaticstretchingbeforeworkingoutdoesnotpreventinjuriesResearchbearsthisoutmdashthemajorityofstudiesshowstaticstretchesbeforeworkingouttobedetrimentalorofnobenefitforinjuryprevention(Shrier2000)Pre-exercisestaticstretchingdoesnotpreventsorenesstendernessortheforcelossthatfollowseccentricexercise(Johanssonetal1999)

Ininstancesofexcessivetension(excessiveneuralstimulation)orweakness(excessiveneuralinhibition)causedbymisalignedjointsorneurologicalproblemstypicalstrengthtrainingexerciseswillnothelpyoueitherTypicalstrengthexerciseswilleitheroverstresstheoverlytensedmusclesorwillbypasstheweakonesbyrecruitingotherstodotheirjobTofixsuchproblemsyouneedthehelpofaphysicaltherapistproficientwithmuscletestingandactivationtechniqueswhoamongothermodesoftreatmentmayprescribespecialexercisesfornormalizingthetensionofmuscles

ThefactthatstaticstretchingoranystrenuousstretchingrightbeforeexercisingisuselessorevenharmfuldoesnotmeanthatyoumaynotstretchstrenuouslyatallJustdoitaftertheotherexercisesInthecaseofexercisesthatdoconsiderabledamagetothemusclessuchasveryhardresistanceexercisesdostretchesseveralhourslaterStretchingduringtheacutephaseofmuscledamagewouldcompoundthedamageEvenstaticstretchingcanputenoughstressonthemusclefiberstodamagethemForpersonsjustbeginningaworkoutprogramstretchingalonemdasheitherballisticorstaticmdashmaycausedelayedonsetmusclesorenesswhichisasymptomofmuscledamage(Smithetal1993)

Thisisahow-to-do-itbookaboutstretchingbutyouneededtoknowalittlewhy-to-do-itbeforeyougotstartedNowyouarereadytobegin

2HowtoStretchTherightstretchingmethodwillletyouhavegreatflexibilityevenwithoutawarm-upSuchflexibilityisessentialforcoachessotheycandemonstrateatechniqueimmediatelywhenitisneededAlackofthisabilityindicateseitherthatthestretchingmethodyouuseisincorrectyouarechronicallyfatiguedorboth

CautionInspiteofhavingthisabilityyoushouldnotabuseitItisfinetodoafewfullrange-of-motionmoveswithoutwarm-upbutnotmanyTakekickboxingorkaratekicksforexamplemdashkicksinvolvesuddentwistingorbendingofthetrunksonotwarmingupcanresultinbackpainThebackiswrappedindeeplayersofmusclesandthelargeranddeeperthemassofmusclesthemoretimeittakestowarmitupWarmingupbeforeeffortfacilitatesrecoveryafterit

DevelopinggreatflexibilityisoneoftheeasiesttasksinathletictrainingIttakeslittletimeandefforttoreachanexceptionallevelWithrationaltrainingflexibilityimprovesfromdaytoday(Ozolin1971)WhythendosomanypeoplespendhoursweeklyyearafteryearandgetsuchmeagerresultsHerearethemostcommoncausesofdifficultiesindevelopingathleticformflexibilityinparticular

Thewrongwarm-upDoingstaticstretchesdoesnotsufficientlyraisemuscletemperatureitdoesnotincreasebloodflowthroughmusclesitdoesnotwarmupjointsorprepareyouforfurthereffort

ThewrongtrainingloadTrainingloadsthataretoogreatwithoutenoughrestcausechronicfatigueIfyoubeginyourworkoutstillsoreafterthepreviousoneyouareaskingforaninjuryoratleastyouhamperyourfurtherprogress

ThewrongsequenceofeffortsIfyouusethewrongsequenceofeffortsinaworkoutorinamicrocycleitmaydoubleortripleyourrecoverytime(AmicrocycleisasetofworkoutsItusuallylastsoneweekInformationonhowtoarrangeworkoutsinmicrocyclesisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

ThewrongmethodsIncorrectmethodsofteachingskillsmayresultintoomanyrepetitionsofagivenexerciseandchroniclocalfatigueChoosingmethodsthatdevelopathleticabilitiesandskillsinwaysthatinterferewiththedevelopmentofflexibilityaswellastotalathleticdevelopmentisreallyanumbrelladifficultythatcoversalltheproblems

ApplyingthemethodologyyoufindadvocatedhereinyourtrainingwillpreventyoufrommakinganyoftheprecedingmistakesTheseprinciplesareincludedinthedescriptionsofstretchingmethodsIfyoufollowtheinstructionstotheletteryouwillnotgowrong

MethodsofstretchingThereareseveralmethodsforimprovingflexibilityInthisbookyouwillfindonlythesafestandmostefficientoftheseYourchoiceofmethod(orcombinationofmethods)dependsonyoursportandtheshapeyouarein

DynamicstretchingDynamicstretchinginvolvesmovingpartsofyourbodyandgraduallyincreasingreachspeedofmovementorbothPerformyourexercises(forinstancelegraisesorarmswings)insetsofeighttotwelverepetitionsIfafterafewsetsyoufeeltiredmdashstopFatiguecausesadecreaseintheamplitudeofyourmovementsDoonlythenumberofrepetitionsthatyoucandowithoutdiminishingyourrangeofmotionMorerepetitionswillonlysetthenervousregulationofthemuscleslengthattheleveloftheselessthanbestrepetitionsandmaycauseyoutolosesomeofyourflexibilityWhatyourepeatmoretimesorwithagreatereffortwillleaveadeepertraceinyourmemoryAfterreachingthemaximalrangeofmotioninajointinanydirectionofmovementyoushouldnotdomanymorerepetitionsofthismovementinagivenworkoutEvenifyoucanmaintainyourcurrentmaximalrangeofmotionovermanyrepetitionsyouwillsetanunnecessarilysolidmemoryoftherangeofthesemovementsYouwillthenhavetoovercomethesememoriesinordertomakefurtherprogress

DynamicstretchesdonotinvolvestoppingandholdingthestretchedpositionSuchholdingisthefeatureofstaticactivestretches(seedefinitionbelowonthispage)

Onerelativelyrecentstudy(Bandyetal1998)confusestheissuesomewhatbymisnamingcertainstaticactivestretchesasldquodynamicrangeofmotionexercisesrdquoAreadermisledbythattermwhichBandyappliestoraise-and-holdstretchesmightwronglyconcludethatdynamicstretchingdoesntmeasureuptowhatitissupposedtodo

WhatisdynamicstretchingsupposedtodoItincreasesdynamicactiveflexibilityYourbodyinmotionincreasesitsspeedofmovementoritsrangeorbothTheseareresultsyoumeasureindynamicmotionsnotinstaticpositions

DonotconfusedynamicstretchingwithballisticstretchingeitherInballisticstretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyand

stretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyandabruptlyincreasetherangeofmotionBallisticmovementcannotbeadjustedorcorrectedoncestartedBallisticorbouncestretchesmayresultinimmediateaswellasresidualpainmdashthesymptomofldquominuteinjurytosofttissueinvolvedinthestretchingrdquowhichthesubsequentstrenuousexercisesmayaggravateldquotothepointofseriousmuscledamagerdquo(LoganandEgstrom1961)NelsonandKokkonen(2001)showedthatmaximalforceinkneeflexiondeclinedontheaverageby75andinkneeextensionby56aftersix15-secondballisticstretchesmdashbobbinginastretchmdasheventhoughmorethan10minutespassedbetweenballisticstretchingandstrengthtests

Indynamicstretching(asopposedtoballisticstretching)therearenobobbingbouncingorjerkymovementsandthemovementsarecontrolledthoroughlyeventhoughtheyarequitefastIndynamicstretchingthestretchisnotsuddenunlikeinballisticstretching

Practicallythesamedynamicstretch(forexamplealegswing)canbeperformedwithcontrolthroughthewholerangeofmovementorwithnocontroloverasubstantialpartofthemovementwhenthestretchtakesplaceorasanythinginbetween

StaticactivestretchingStaticactivestretchinginvolvesmovingyourbodyintoastretchandholdingittherethroughthetensionofthemuscle-agonistsinthismovementYoumaynoticethattheharderyoutensetheagonisticmusclesthelessresistanceyoufeelfromthestretchedmuscles

Staticactivestretchesincreasebothyourstaticactiverangeofmotionandyourstaticpassiverangeofmotion(Bandyetal1998RobertsandWilson1999)Longer(15seconds)staticactivestretchesaremoreeffectiveforincreasinganactiverangeofmotionthanshorter(5seconds)onesBothdurations(5secondsand15seconds)causesimilarincreasesinthepassiverangeofmotionmdashwhichexceedthestaticactiverange(RobertsandWilson1999)

RelaxedstretchingforstaticpassiveflexibilityRelaxedstretchinginvolvesrelaxingyourbodyintoastretchandholdingittherebytheweightofyourbodyorbysomeotherexternalforceThistypeofstretchingismoreeffectivethandynamicstretchingforincreasingthestaticpassiverangeofmotionanddecreasingtheamountofforceneededtoholdastretchmdashthetensioninastaticposition(McNairandStanley1996McNairetal2001)Relaxedstretchesincreasestaticpassiverangeofmotionmorethanstaticactivestretches(Bandy

etal1998)

RelaxedstretchesrelievecrampsofoverstimulatedmusclesSlowandlightrelaxedstaticstretchingisusefulinrelievingspasmsoccurringinmusclesthatarehealingafteraninjuryorarejustsore(deVries1961)StretchingofsoremuscleshowevermayfurtherdamagethemAfterallsorenessisasignofmuscletissuedamageandSmithetal(1993)showedthatstretchingmaycausedelayedonsetmusclesorenessSoifyoufeelthatastretchmayrelievespasmsinthesoremusclestobesafestretchlightlymdashonlyasmuchasittakestofeelrelief

CautionAfteraninjuryyoushouldnotexerciseorstretchatalluntilyouhavehealedsufficientlyandyouhavecheckeditwithyourdoctor

Forincreasingstaticrangeofmotionthemosteffectivedurationofrelaxedstretchesis30secondsandthemosteffectivefrequencyisonceperday(BandyandIrion1994Bandyetal1997)

IsometricstretchingforstaticpassiveflexibilityUsingpositionssimilartothoseinstaticpassivestretchingandaddingthestrongtensionsofstretchedmusclesyoucancausepostcontractiverelaxationsandsubsequentlyincreasesinthestretch(TheserelaxationsfollowingstrongtensionsfeeljustlikeDrJacobsonsProgressiveRelaxation)Foragreatereffectasyourelaxthestretchedmuscleyoucantenseitsantagonistsiethemusclesthatopposeit(EtnyreandAbraham1986a)Eventuallywhenyouachieveyourmaximal(atthisstageoftraining)stretchyouholdthelasttensionforseveralsecondsThisincreasesthestrengthofthemusclesinthispositionEvenwithouttheselasttensionscontract-relaxstretchingimprovesyourrangeofmotionbothinpassiveandactivemovementsaswellasyourstrengthinconcentricisometricandespeciallyineccentricactions(Handeletal1997)

Isometricstretchingisthefastestandthemostefficientmethodofincreasingstaticpassiverangeofmotion(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)BecauseofthestrongandlongtensionsinthistypeofstretchingapplyitaccordingtothesameprinciplesasotherstrengthexercisesYoushouldallowsufficienttimeforrecoveryafterexercisingdependingonyourshapeandonthetotalvolumeofexercisestheirintensityandthesequenceofeffortsDonotexercisesohardas

tomakeyourmusclessoreanddonotexercisesoremusclesstrenuouslyMusclesorenessisaccompaniedbylossofstrengthandofrangeofmotion(MilesandClarkson1994)soifyoumakeyourmusclessoreoftenyouwillreduceyourflexibilityMuscleshorteningismostpronounced2daysafterperformingtheexercisesthatcausedmusclesoreness(Clarksonetal1992)Itisagoodideatodoisometricstretchesinstrengthworkoutsandondayswhenrecoveringfromtheseworkoutsdoeitherstaticrelaxedstretchesorreplacethelastlongtensioninyourisometricstretchesbyjustholdingtherelaxedmusclesinthefinalstretch

ToincreasestaticpassiveflexibilitydoisometricstretchesatleasttwiceaweekdependingonyourrecoverythoughWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekThebesttimeforisometricstretchingistheendofaworkoutmdashthisisthetimewhenisometricstretchesaremosteffective(Molleretal1985)Formaintainingflexibilityitmaybeenoughtodoisometric(contract-relax)stretchingonceperweek(Wallinetal1985)Youwillgethelpinsortingthesevaryingrecommendationsinchapter5

Doingbothisometricandstaticactivestretchingyouwillmostquicklydevelopstaticformsofflexibility

Todeveloppassivemobilityupto90ofwhatisanatomicallypossibleforankleandkneejointsitusuallytakesupto30daysforjointsofthespineupto60daysandforhipjointsfrom60to120days(StarzynskiandSozanski1999)

TumanyanandDzhanyan(1980)intheirresearchonpassiveandactiveformsofstaticflexibilityshowedthat

mdashpassivestretchingwhichincreasespassiverangeofmotioncausesparallelincreasesinactiverangeofmotionwiththedifferencebetweenthemunchanged

mdashstrengthexercisesdonethroughoutthefullrangeofmotionincreaseactiverangeofmotionandsoreducethedifferencebetweenpassiveandactiverangeofmotionand

mdashdoingbothpassivestretchingandstrengthexercisesincreasesbothpassiveandactiverangeofmotionwhiledecreasingthedifferencebetweenthem

Strengthexercisesforincreasingflexibilityaresimilartostretchesexceptthatwhatwouldbethefinalpositionofastretchistheinitialpositionofastrength

whatwouldbethefinalpositionofastretchistheinitialpositionofastrengthexerciseForexamplestrengthexercisesforincreasingshoulderflexibilityaredonefromstretchedpositionswithresistancelightenoughtostretchtheexercisedmuscleswithoutthedangerofoverstretchingthem(Platonov1997PlatonovandFesenko1990)Making3-to5-secondstopsatthemaximalstretchincreasestheeffectivenessoftheseexercises(Platonov1997)Whentheresistanceisjustright(nottooheavy)therangeofmotionincreasesineachsuccessivesetofsuchexercisesIfthestrengthexercisesmerelyinvolveallmusclesaroundajointbutdonotputthemonastretchineverypossibledirectiontheymaycauselossofflexibilityintheunexerciseddirections(GirouardandHurley1995)

EarlymorningstretchingIfyouneedtoperformmovementsrequiringconsiderableflexibilitywithnowarm-upyououghttomaketheearlymorningstretchapartofyourdailyroutine(Ozolin1971Wazny1981b)EarlymorningstretchingwhichyouwoulddobeforebreakfastconsistsofafewsetsofdynamicmovementsmdashforexamplearmswingsandlegraisestothefrontrearandsidesBeforedoingthesedynamicstretcheswarmupallyourjointswitheasymovementsDothestretchingbeforebreakfastbecauseafterthemealbloodflowinthemusclesisdiminishedwhichdecreasesflexibilityandbecausedoingdynamicstretchessuchashighlegraiseswithafullstomachisnotgoodfordigestion

DonotdoisometricstretchesinthemorningifyouplantoworkoutonstrengthorflexibilitylaterinthedayIsometricstretchesmaybetooexhaustingforyourmusclesifyoudothemtwiceadayYoumustallowasufficienttimeforrecoverybetweenexercises

Thewholeearlymorningroutinecantakeabout30minutesforbeginnersandonlyafewminutesforadvancedmdashafterreachingthedesiredlevelofflexibilityyouwillneedlessworktomaintainitYoushouldnotgettiredduringthemorningstretchingThepurposeofthisstretchingistoresetthenervousregulationofthelengthofyourmusclesfortherestofthedayRememberDonotworktoohardbecausefatiguereducesyourrangeofmotionindynamicmovementsandifyouoverdoityouwilldefeatthepurposeofthisexercise

Usuallynospecialcool-downisneededaftertheearlymorningstretchingIfindoingagreatnumberofrepetitionsyoumanagetoconsiderablyraiseyourtemperatureandpulserateslowdownthepaceofthelastsetsandthenspendaminuteortwowalkingIfyouhavelotsoftimeinthemorningyoucanalsodosomerelaxedstaticstretchesattheendofyourmorningstretch

StretchinginyourworkoutInyourtrainingusedynamicstretchesrightafterwakingupasyourmorningstretchandlateratthebeginningofyourworkoutasapartofawarm-up(Wazny1981b)Dostaticstretchesafterdynamicexercisessuchasrunningjumpingthrowingkickingorwrestlingthatmakeupthemainpartofyourworkoutpreferablyinacool-downIfyouneedtodisplaystaticflexibilityinthecourseofyourworkoutoreventthendotheseexercisesattheendofthewarm-up

Aproperlydesignedworkoutplanincludesthefollowingparts

1Thegeneralwarm-upincludingcardiovascularwarm-upandgeneraldynamicstretching(nostaticstretchesunlessyouareagymnastandtheroutineyoupracticeincludesstaticflexibilitydisplayssuchassplitsandbridges)

2Thespecificwarm-upinwhichmovementsresemblemorecloselytheactualsubjectoftheworkout

3Themainpartoftheworkoutinwhichyourealizeyourtaskforthisworkout

4Thecool-down

Thewholewarm-upshouldtakenomorethan30minutesDedicateabout10minutesofthistimetodynamicstretchingWarmingupshouldinvolveagradualincreaseintheintensityofyourexercisesTowardtheendofawarm-upusemovementsthatresemblemorecloselythetechniquesofyoursportorthetaskassignedforthisworkout

InNewYorkCityIhaveseenpeoplesittingonheatersinordertowarmupbeforeakickboxingworkoutApparentlytheydidnotrealizethatwarminguphastoprepareallsystemsofthebodyinorderforyoutoperformattopefficiencyIthastoaffecttheheartbloodvesselsnervoussystemmusclesandtendonsandthejointsandligamentsmdashcertainlynotjustoneareaofthebodyOneofthebestbooksonphysicaltherapy(HertlingandKessler1996)hasitrightldquoWarm-upisanincreaseinbodyheatbyactivemuscleuseforthepurposesofloweringsoft-tissueviscosityandenhancingbodychemicaland

metabolicfunctionstoprotectandpreparethebodyformoreaggressivephysicalactivityActivemuscle[warm-up]islikelytobemoreproductivethanpassivemeansofheatingbecausepassiveheatingdoesnot[adequately]enhancethemetabolicandcardiacfactorswhicharealsoimportantrdquo

Beginyourwarm-upwithlimberingupsuchasjointrotationsstartingeitherfromyourtoesoryourfingersMakeslowcircularmovementsuntilthejointmovessmoothlythenmovetothenextoneIfyoustartfromyourfingersmoveontoyourwristsfollowedbyyourelbowsshouldersandneckContinuewithtwistingandbendingofyourtrunkfollowedbymovementsinthehipsthekneestheanklesandfinallythetoesIfyoustartfromyourtoestheorderisreversedTheprinciplesarefromdistantjointstoproximal(tothecenterofthebody)fromoneendofthebodytotheother(toptobottomorviceversa)endingwiththepartofthebodythatwillbestressedmostinthenextexerciseThislastprincipleappliestoallpartsofaworkout

NextengageinfiveminutesofaerobicactivitysuchasmarchingorjoggingcombinedwithtrunktwistsleansarmswingsskipskneeraisesorshadowboxingmdashanythinghavingasimilareffectonthecardiovascularsystemFlexibilityimproveswithanincreasedbloodflowinthemuscles(Wazny1981b)

FollowthiswithdynamicstretchesmdashlegraisestothefrontsidesandbackandarmswingsforexampleDolegraisesinsetsoftentotwelverepetitionsperlegDoarmswingsinsetsoffivetoeightrepetitionsDoasmanysetsasittakestoreachyourmaximumrangeofmotioninanygivendirectionThetotalnumberofrepetitionsneededforreachingthemaximalrangeofmotionincreaseswithageItmaytake15-25repetitionsfor8-year-oldstoreachthemaximumrangeinshoulderandhipjointsbut30-45repetitionsfor17-year-olds(Raczek1991)Forproperlyconditionedathleteseventhosewhoaremucholderusuallyonesetineachdirectionisenoughwarm-uphowever

Doingstaticstretchesinthewarm-upforaworkoutthatconsistsofdynamicactionsiscounterproductiveanditcertainlydoesnotpreventinjuries(Shrier1999Popeetal2000)Thegoalsofthewarm-upareanincreasedawarenessimprovedcoordinationimprovedelasticityandcontractibilityofmusclesandagreaterefficiencyoftherespiratoryandcardiovascularsystemsStaticstretchesisometricorrelaxedjustdonotfitinhereIsometrictensionswillonlymakeyoutiredanddecreaseyourcoordinationPassiverelaxedstretchesontheother

handhaveacalmingeffectandcanevenmakeyousleepyAproperwarm-upimprovesthemechanicalchemicalandneuralaspectsofyourmusclesfunctionandthuspreventsinjuriesbutanimproperwarm-upincludingwrongstretchingmaypredisposeyoutoinjuries(Safranetal1989)

SomereasonsnottodostaticstretchesbeforeexerciseaccordingtoShrier(19992000)

mdashThereisnoscientificevidencethatstaticstretchingbeforeexercisereducestheriskofinjury

mdashEvenmildstaticstretchingcandamagemusclecells

mdashStaticstretchingincreasespaintolerance

InthewordsofDrShrier(2000)ldquoItdoesnotseemprudenttoincreaseonestolerancetopainpossiblycreatesomedamageatthecytoskeletallevelandthenexercisethisdamagedanesthetizedmusclerdquo

ForaperiodfromseveralsecondsuptofiveminutesfollowingastaticstretchyoucannotdisplayyourtopagilityormaximalspeedbecauseyourmusclesarelessresponsivetostimulationmdashyourcoordinationisoffRelaxedstaticstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandcontractileforceforuptoonehour(Fowlesetal2000)Relaxedstaticstretchesimpairtheactivityoftendonreflexesmdashseveral30-secondstaticstretchesofthecalfmusclesreducethepeakforcetheforceriserateandthehalfrelaxationrateoftheAchillestendonreflex(RosenbaumandHennig1995)

Maximalforceproductionisimpairedforseveralminutesafterstrenuousstretchingwhetherstaticorballisticbouncing(Stretchingisstrenuouswhenyoudoitatthepainthresholdanditislightwhenyoufeelasensationofstretchbutnotpain)Kokkonenetal(1998)showedthatmaximalforceinkneeflexiondeclinedontheaverageby73andinkneeextensionby81aftersix15-secondstaticstretcheseventhough10-25minutespassedbetweenstaticstretchingandstrengthtestsMaximalforceofthelegsmaydeclinelessornotatallifanathletewalksforafewminutesfollowingstaticstretchingandpriortoresistanceexerciseaninadvertentrevelationduetopoordesignofastudybyMorgan(2000)Reductionofactivationorimbalanceinactivitythatfollowsstaticstretchingismorelikelytocauseaninjurythanareductioninstrength(Murphy1991)(Thisappliestoasingleworkoutandnottolong-termtrainingAlong-term[3-12weeks]stretchingprogrammayimprovestrengthperformance[KokkonenandLauritzen1995Wilsonetal1992Worrelletal1994])

AlloftheabovenotwithstandingEastEuropeansportstrainingauthoritiesconsideralternatingstretcheswithsetsofresistanceexercises(foreithermaximalstrengthorformuscularendurance)averyeffectivemeansfordevelopingbothflexibilityandstrength(Platonov1997PlatonovandFesenko1990)Youhavetokeepinmindthata)exercisesdevelopingmaximalstrengthneednotinvolveovercomingmaximalresistancenormovingatahighvelocityandb)anathletewhowantstoalternateresistanceexerciseswithstretchesneeds

andb)anathletewhowantstoalternateresistanceexerciseswithstretchesneedstobewellattunedtotheeffectsofeitheroftheseexercisesonhisorhermusclesInsuchalternatingworkeachsetofstretchescausesanincreaseoftherangeofmotionovertheinitialvalueandeachfollowingsetofresistanceexercisescausesareductionintherangeofmotionbuttheincreasesarelargerthanreductionssothefinalrangeofmotionisconsiderablygreaterthantheinitialrange(Platonov1997)

StaticstretchingreduceddropjumpperformanceandtendedtodecreaseexplosiveforceproductionProprioceptiveNeuromuscularFacilitation(PNF)stretchinghasasimilareffectbutnotstatisticallysignificantmdashmeandropjumpperformancereducedby32andmeanexplosiveforceproductionreduced33(YoungandElliott2001)InYoungandElliottsstudyjustasinMorgansthetestedathletesalsowalkedforafewminutesbetweenstretchesandjumpswhichmaybethereasonforsuchsmalldecreasesinperformance

CautionIfyoutrytomakeafastdynamicmovementimmediatelyafterastrenuousstretchwhetherstaticorbouncingyoumayinjurethestretchedmuscles

Afterthegeneralwarm-upyoucanmoveontoasport-ortask-specificwarm-upThechoiceofexercisesinthespecificwarm-updependsonyoursportandonthesubjectoftheworkoutmdashdifferentifdevelopingstrengthisthesubjectdifferentifdevelopingenduranceanddifferentyetiflearningatechniquewitheachtechniquerequiringdifferentwarm-upandlead-upexercises(StructuringworkoutsfordevelopingthoseandotherabilitiesandskillsisexplainedinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

Aspecificwarm-upshouldblendwiththemainpartofyourworkoutWhenthemainpartisoveritisthentimeforthecool-downandfinalstretchingUsuallyyouwouldonlyusestaticstretcheshereYoucanstartwiththemoredifficultstaticactivestretchesthatrequirearelativeldquofreshnessrdquoAfteryouhaveachievedyourcurrentmaximumreachinthesestretchesmoveontoeitherisometricorrelaxedstaticstretchesorbothfollowingtheisometricstretcheswithrelaxedstretches

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyouhaveatthisstageofyourtraining

reachthelimitofmobilitythatyouhaveatthisstageofyourtraining

AfteralltheisometricstretchesyoucandorelaxedstretchesforthesamemusclegroupsmdashifyoufeellikeitTherelaxedorstaticpassivestretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingrelaxedstaticstretchesafterisometricstretchesmayincreaseyourpassiverangeofmotionandreducetensioninstaticstretchesfurtherthanusingeithertypeofstretchesaloneAfterthefinalstretchesmarchorwalkaroundthegymortrackforafewminutestohelptheneuralregulationofyourmusclesreturntonormal

ThisistheendofyourworkoutIfyoudonotparticipateinanysportstrainingbutstillwanttostretchjustskipthespecificwarm-upandthemainpartofworkoutDoonlythestretchesstartingwiththedynamicandendingwiththestatic

QuestionIam29yearsoldIdothestrengthworkouttwiceaweekandIusethefollowingexercises

warm-up5minutes

dynamicstretches

squat(3x12)

isometricstretch

adductorflies(100reps)

goodmorninglift(3x12)

relaxedstaticstretch

IpickonlyoneexercisepermusclegroupbothinisometricandstaticandIdoit3-5timestensingineachtime3-5timesforthreetofivesecondsIsthissequenceandmethodcorrect

AnswerYesthisisanexampleofagoodsequenceofexercises

Ifyoufollowmyadvicetotheletterandtherestofyourathletictrainingisrunrationallyyoushouldbeabletodisplayyourcurrentlevelofflexibilitywithinamonthwithoutanywarm-upBycurrentlevelofflexibilityImeanthelevelyounormallydisplayduringaworkoutwhenyouaresufficientlywarmedupOfcourseitisstillbettertowarmupbeforeanyexercisesBeingabletodosplitsandhighkickswithoutawarm-updoesnotmeanthatyouarereadytoexerciseWarmingupletsyouperformefficientlyduringyourworkoutorsportseventandspeedsuptherecoveryafterwardMusclespreparedforworkdonotgetasmuchmechanicalandchemicaldamageastheunpreparedones

AfteryouattaintherequiredreachofmotionyoumayreducetheamountofworkdedicatedtomaintainingthisflexibilityMuchlessworkisneededtomaintainflexibilitythantodevelopitYouwillhavetoincreasetheamountofldquomaintenancerdquostretchingasyouagehowevertocountertheregressofflexibilityrelatedtoaging

TheuseofpartnersinstretchingThepracticeofusingpartnersinstretchingisawasteoftimeanditisdangerousThehelperisneitherstretchingnorrestingThedangerofusingapartnerinstretchingisobviousThepartnerdoesnotfeelwhatyoufeelHeorshecaneasilystretchyouabitmorethanyouwouldlikeIfyoufeelpainandletyourpartnerknowaboutitbythetimethepartnerreactsitcanbetoolate

ChildrenandflexibilitytrainingPreschoolchildren(ages2to5)donotneedtodedicateasmuchtimetoflexibilityexercisesasolderchildrenandadultswhomayhavetospendasmuchas5-15minutesperworkoutonflexibilityTheirbodiesaresopliablethatinthecourseofnaturalplaytheywillputtheirjointsthroughthefullrangeofmotion(Drabik1996)

Fromtheageof6to10themobilityofshoulderandhipjointsisreducedTopreventthisreductionofmobilitychildreninthisagerangemustdodynamicstretchesforshoulders(armraisesandarmrotationsinalldirections)andhips(legraisesinalldirections)Flexibilityofthespinereachesitsnaturalmaximumatages8-9(Drabik1996)Strivingtoincreasethespinesrangeofmotionbeyondthenaturalmaximumaswellasrepetitivebendingandtwistingofthespinemaycauseallsortsofproblemsmdashstressfracturestothegrowthplatesofthevertebraespondylolysisspondylolisthesisandslippeddiscsmdashresultinginlifelongbackproblems(Micheli1990)Somegymnastspayfortheirspinesgreatflexibilitybywearingbodybracesandspendingtherestoftheirlifeinpain

Avoidstaticstretchesofallkinds(passiveactiveisometric)inchildrenstrainingbecauseexcitationdominatesoverinhibitioninachildsnervoussystemThismeansthatitishardforchildrentostaystillrelaxandconcentrateproperlyonfeedbackfromtheirmusclesforperiodsaslongasstaticstretchesrequire(Drabik1996)IsometricstretchesrequireconcentrationandbodyconsciousnesstoproperlyinterpretsensationscomingfromthestretchedandstronglytensingmusclessoasnottoinjurethemIsometricstretchesthatstartfromthestandingpositionleadingtothesidesplitputsidewardforceonthekneesThisforcecanwithrepeatedapplicationstretchtheligamentsanddeformjointsurfacesofthekneesandthuscauselooseandknockedknees(Alter1996)

CautionDonotdoballisticisometricandstrenuousrelaxedstretchesbeforethesecondstageofadolescencebecausechildrensmusclesdonotresiststretchingasmuchasthoseofadultsandthesekindsofstretchescausetheirligamentstobestretched(Raczek1991)Ballisticstretchesinwhichyoubouncetoincreaseyourmaximumstretcharerisky(Ciullo

inwhichyoubouncetoincreaseyourmaximumstretcharerisky(CiulloandZarins1983)andmostlyuseless

Staticactivestretchesespeciallyliftingthelegandholdingithighwithoutanysupportcompressthespineandmayincreaselordosisbecausetheybendandtwistthespinewhilethehipflexor(iliopsoas)ofthatliftedthighispullingatthelumbarvertebraeIfyouhavetodosuchlegliftsasmightbethecaseingymnasticsforexampleyoushouldimmediatelyfollowthemwithexercisesandstretchesthatcorrectlordosis(pelvictiltsforwardbends)

Ages10to13(beforethegrowthspurt)iswhenyouintensifyflexibilitytrainingbecausechildrenbygainingmassfasterthanheightgetstrongerandmoreactiveIncreasedactivitywithoutanincreasedamountandintensityofstretchesmayreducetheirflexibility(Drabik1996)

Duringthegrowthspurt(13to15)heightmayincreasenearlyoneinchinamonthMicheli(1990)statesthatmusclesandtendonsdonotelongateasquicklyasgrowingbonesandtheresultinglossofflexibilityleadstooveruseinjuriesSpecificallyMichelisaysanexcessivelumbarlordosisleadingtobackinjuriesresultsfrombonesofthespinegrowingfasterthanitsmusclesandthatpaininthekneecapandeventuallydestructionofitscartilageiscausedbydoingtoomuchknee-bendingwhenthequadricepsistightenedbytherapidgrowthofthighbones(Micheli1990)Alargestudyonmorethan900highschoolstudentshoweversuggeststhatlossofflexibilityisnotcausedbygrowthbutonlyassociatedwithit(Feldmanetal1999)Inanycasestretchesshouldtargetthesemusclesthatareoverlytightotherwisethechildwilldevelopbadpostureorgetinjured(Micheli1990)Duringthisfirststageofadolescenceallbonesligamentsandmusclesareweakenedandyoushouldthereforeavoidstressingthetrunkbymanyrepetitionsofbendsandtwists

Inthesecondstageofadolescenceafterthegrowthspurt(15to19)youcanintensifyflexibilitytrainingonceagainanddosport-specificstretchesinqualityandquantitysimilartothoseforadults(Drabik1996)

LPMatveev(Matveyev[Matveev]1981)pointsoutthattheeffectivenessofflexibilitytrainingisgreatestduringchildhoodandteenageyearsandwarnsagainstexceedingtherangesofmotionpermittedbynormaljointstructureldquoExcessivedevelopmentofflexibilityleadstoirreversibledeformationofjointsandligamentsdistortsstanceandadverselyaffectsmotorabilitiesrdquohesays

TheelderlyandflexibilitytrainingCanyouimproveyourflexibilityifyouarefiftyorsixtyyearsoldWhynotEighty-year-oldpeoplecanHowfaryoucanimproveinabsolutetermsiewhatrangeofmotionyoucanachievedependsontheinitiallevelofyourflexibilityandstrength

Pastmaturitybothflexibilityandstrengthdeclinepartlyduetoagingandpartlyduetoinactivity(Basseyetal1989Gersten1991JamesandParker1989)Strengthandflexibilitytrainingcandecreasetheage-relatedlossofstrengthandmaintainorrestoreflexibility(AmericanCollegeofSportsMedicinePositionStand1998Buckwalter1997)Strengthtrainingalonewithoutanystretchingmdashwithresistancepermittingmaximally6-10repetitionswithoutstrainingatafullrangeofmotionmdashcanincreaseflexibilityoftheelderly(Barbosaetal2002)

Evenelderlymenandwomenoverseventyyearsoldcanincreasetheirflexibility(Brownetal2000Lazowskietal1999)Withstrengthtrainingtheelderlyevenintheir90scanincreasetheirstrengthandmusclemassmdashnotasfastandasmuchasyoungpeoplebuttheycan(Fiataroneetal1990Lexelletal1995)andtheresponsivenesstostrengthtrainingdeterminestheeffectivenessofisometricstretchesmdashthemostintensestretchesmdashaslongasthestructureofthepersonsjointsisnotanobstacle

Ultimatelywhetheranelderlypersoncanincreasehisorherflexibilitydependsontheindividual

Toseeifthestructureofjoints(shapeofbonesandlengthofligaments)permitsreachingtheextremesofnormalrangeofmotionperformtestssuchasthoseshowninthechapter8ldquoAlltheWhysofStretchingrdquoToseeifagivenkindofstretchesworksforyoumdashtrythemandseeForexampletoseeifisometricstretchesareeffectiveandsafetrythemIfcontractingastretchedmusclehelpstoincreasetherangeofmotionuponrelaxingthismusclethentheisometricstretchesareeffectiveIfrepeatingthesestretcheseverycoupleoreveryfewdaysdoesnotcauseapersistentmusclesorenessorpainorweaknessmdashthenmostlikelytheyaresafeSimilartrialscanbemadewithotherkindsofstretches

InthefollowingchaptersyouwillfindapracticaldemonstrationofprinciplesdiscussedupuntilnowTheexercisesareshowninthesequencethatyoushoulduseinaworkoutfromdynamicmovementstostaticonesgraduallymovingfromaverticaltoahorizontalpositioneachexerciseevolvingfromapreviousoneYouwillfindmorethantheabsolutelyessentialnumberofstretchesforaparticulargroupofmusclesThiswayinplanningaworkoutyouhavemanyexercisestochoosefromandarrangeinamethodicallycorrectsequencethatsuitsthesubjectoftheworkoutThisdoesnotmeanthatyoushoulddoalloftheminanyofyourworkoutsmdashoneofeachtypeofstretchforagivengroupofmusclesisusuallyenoughSoinaworkoutyouwoulddoonedynamiconeisometricandonerelaxedstretchforthehamstringforexampleConsiderthefacilitieswhereyouwillworkoutandwhatkindofexerciseswillprecedeandfolloweachstretchYoudonotwanttositinapuddletostretchyourhamstringforexampleYoudonotwanttodirectlychangepositionfromstandingtolyingdown(orviceversa)withoutstretchingintheintermediatepositions

MostphotographsinthefollowingchaptersshowonlythefinalpositionsofstretchesTostartdoinganyofthesestretchesyoudonothavetoleanyourtrunkspreadyourlegsortwistyourarmsasfarasthesephotographsshow

3DynamicStretchingDynamicflexibilitytheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxingtheextendedmuscleswithcontractingthemovingmusclesBesidesperfectingintermuscularcoordinationdynamicstretchingreducespassiveresistancetomovementthroughouttherangeofmotion(McNairandStanley1996McNairetal2001)

FatigueusuallyreducesdynamicflexibilitysodonotdodynamicstretchingwhenyourmusclesaretiredunlessyouwanttodevelopaspecificenduranceandnotflexibilityDynamicstretchingismosteffectivewhenyoucarryitoutdailytwoormoretimesaday(Ozolin1971)RussianresearcherLPMatveev(Matveyev[Matveev]1981)citesoneexperimentOnegroupofathletesdidtwosessionsofdynamicstretchingeverydayforfivedayswiththirtyrepetitionspersessionResults(increasesindynamicrangeofmotion)forthatgroupweretwiceasgreatasforthegroupthatfollowedaregimenthesameineveryrespectexceptwithadayofrestfollowingeachworkingday

AccordingtoMatveeveighttotenweeksissufficienttoachieveimprovementresultingfromactingonthemusclesAnyfurtherincreaseofflexibilityisinsignificantanditdependsonlong-termchangesofbonesandligamentsSuchchangesrequirenotintensivebutratherextensivetrainingieregularloadsoverthecourseofmanyyears(Matveyev[Matveev]1981)

DynamicstretchesareperformedinsetsgraduallyincreasingtheamplitudeofmovementsinasetThenumberofrepetitionspersetis5-15ThenumberpersessionneededtoreachthemaximalrangeofmotioninajointdependsonthemassofmusclesmovingitmdashthegreaterthemassthemorerepetitionsAreductionofrangeisasigntostopAwell-conditionedathletecanusuallymakeasetof40ormorerepetitionsatmaximalamplitude(Matveyev[Matveev]1981)

Dodynamicstretchesinyourearlymorningstretchandasapartofthegeneralwarm-upinaworkout(Stretchinginthemorningisjustaseffectiveasatanyothertimemdashprovidedyouwarm-upwell[MatveyevMatveev1981Wazny1981b])Ondaysyoudonotworkoutyoustillshoulddodynamicstretches

twiceeverydaymdashonceintheearlymorningstretchandoncemorelaterintheafternoonTheafternoonstretchingsessioncanincludethesamedynamicstretchesasthemorningstretchIfyouworkatnightandsleepduringthedaydotwosessionsofdynamicstretchingtoooneafteryouwakeupandonemoreafewhourslater

StartyourmovementsslowlygraduallyincreasingtherangeandthespeedofmovementsDonotldquothrowrdquoyourlimbsratherldquoleadrdquoorldquoliftrdquothemcontrollingthemovementalongtheentirerangeThenafteryouhavenearlyreachedyourfullrangeofmotionyoucanincreasethevelocityofthelimbsothelastfewinchesofitstrajectorycanbelesscontrolledmdashbutstillthestretchshouldnotbesuddenLoganandMcKinney(1970)applytheprincipleofspecificadaptationtoimposeddemandsinthecaseofflexibilityThisprinciplemeansthateventuallyeitherattheendofthefirstsetofdynamicstretchesorinothersetsyoushouldstretchatavelocitynotlessthan75ofthemaximalvelocityusedinyouractualskillakickforexample

AsarulesynchronizeyourbreathwithstretchessoyoubreatheoutwithflexingyourspineorcompressingyourribcageandbreatheinwhenextendingyourspineandexpandingyourribcageThisishowitisdoneindynamicexercisesofyogamdashSuryanamaskar(Grochmal1986)Forexamplebreatheoutwhenbendingyourtrunkforwardsoyouendyourexhalationatthegreateststretchbutwhenbendingyourtrunktothebackbreathein

Dynamicstretches

Neck

UsuallyyouusenospecialdynamicstretchesfortheneckWhatyouhavedoneatthebeginningofyourwarm-up(doingjointrotations)shouldbeenough

Arms

Swingyourarmsbackwardatvaryingangles

CrossingyourarmsinfronttouchyourshoulderbladeswithyourhandsthenstraightenthearmsandtouchyourhandsbehindyourbackToincreasetherangeofmotiontothebackyoucanrotateyourarmsinwardsothepalmsofyourhandsfaceout

Legs

BeginnersmayhavetostartwithagreatnumberofrepetitionsmdashfourtofivesetsoftentotwelverepetitionsperleginanygivendirectionveryslowlyincreasingtheheightatwhichthelegisraisedYoucanswitchthelegaftereachrepetitionorafterasetAfteramonthortwoyouwillnoticethatittakeslessrepetitionstoreachamaximumrangeofmotionEventuallyonesetoftwelverepetitionsineachdirectionperlegwillbeenough

LegraisetothefrontWithyourhandasatargetitiseasytoevaluateyourprogressMaintaingoodposture(straighttrunk)andyourhandcanserveasastopforverydynamic(explosive)legraisesStartaslowasfeelscomfortableKeepyoursupportinglegstraightitsheelonthegroundifpossible

LegraisetothesideThelegraisetothesideisthesameasafrontraiseexceptyourarmisstretchedtothesideandyouraiseyourlegsideways

AnotherformofthesideraiseThisformisusefulformartialartistsThefootofthelegabouttoberaisedpointsforwardsandcontactwithyourpalmismadebythesideofthefootYourhipswillhaveatendencytomovetothebackandyourtrunkwillleanforwardwhichisallrightbutdonotleanforwardanymorethan

necessaryGraduallyincreasetheheightatwhichyouplaceyourhandstartingathiplevel

IftheoutsideofyourhipshurtswhenyoudohighlegraisestothesideorsidekicksyouneedtotiltyourpelvisforwardwhileyoukickIfyoudontyouwilljamtheneckofyourthighboneintothecartilagecollarattheupperedgeofthehipsocketIfyouhavecoxavara(abendingoftheneckofthefemur)youcouldalsojamthegreatertrochanteragainstyourhipbone

LegswingfromtheoutsidetotheinsideYoucanagainuseyourhandasatargetTrytobringthelegasfaraspossibleacrossyourfront

LegraisetothebackUsinganyformofsupportataboutyourhipheightraisethelegashighaspossibleFeelthestretchinginfrontofyourthigh

Ifusingasupportletsyouraiseyourlegshighertothefrontandsidesmdashuseit

Trunk

Ifyoursportsdisciplinerequiresarapidtwistingandbending(withgreatamplitude)ofthetrunkaddthefollowingsetofexercisestoyourstretchingroutinesYoucanexpecttoreachfullmobilityofthetrunk(thejointsofyourvertebralcolumn)inagivendirectionafter25-30repetitionsofagivenexercise

YoucandodynamicstretchesforthetrunkstandingorsittingAsittingpositionisbetterbecauseitisolatesthejointsofthetrunk(vertebralcolumn)fromthelegjointsAlsorapidfrontandsidebendsinastandingpositioncanbecomeballisticstretchesandinjureyou

RotationsSitdownandtwistyourtrunkfromsidetosideTrytokeepyourhipsandlegsimmobile

SidebendsWhilesittingdownleanfromsidetoside

ForwardbendsLeanforwardfromasittingpositionDonotkeepyourbackstraightLetitgetroundIfyoukeepitstraightyouwillstretchyourhamstringsinsteadofyourback

BendstothebackLieonyourstomachandraiseyourtrunkusingyourarmsandthemusclesoftheback

BVSermeev(1968)studieddynamicstretchesandrecommendsthefollowingnumbersofrepetitionspersetandperworkout

ArmsMaximalrangeofmotion(ROM)isreachedafter5-10armswingsinanygivendirectionthereforetheseareminimumnumberspersetfordevelopingdynamicflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthearmand15-30forarmcirclesformaintainingflexibility15-25repetitionsoffull-rangemovementsperworkoutareenough

LegsandhipsMaximalROMinanygivendirectionofhipmovementsisreachedafter10-15legraisesinagivendirectionfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthethighandthesameforabductionofthethighformaintainingflexibility15-25repetitionsoflegraisesperworkoutareenough

TrunkMaximalROMofthetrunk(thejointsofyourvertebralcolumn)inflexionandextensionisreachedafter25-30repetitionsofdynamictrunkstretchesfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedare40-70perworkoutformaintainingflexibility30-40repetitionsperworkoutareenough

4StaticActiveStretchingItisdifficulttodevelopstaticactiveflexibilitytothelevelofyourdynamicorstaticpassiveflexibilityYouhavetolearnhowtorelaxstretchedmusclesandyouhavetobuildupthestrengthofthemusclesopposingthemsothatpartsofyourbodycanbeheldinextendedpositionsAlthoughthiskindofflexibilityrequiresisometrictensionstodisplayityoushouldalsousedynamicstrengthexercisesforitsdevelopmentIntrainingtoholdyourlegextendedtothesideforexamplekeepraisingandloweringitslowlyinonecontinuousmotionWhenyoucandomorethansixrepetitionsaddresistance(ankleweightspulleysorrubberbands)AfterdynamicstrengthexercisesdoacoupleofstaticactivestretchesholdingthelegupforsixsecondsorlongerthendostaticpassiveflexibilityexerciseslikeisometricorrelaxedstretchesYourstaticactiveflexibilitydependsonyourstaticpassiveflexibilityandstaticstrength

CautionInthecaseofholdinglegextensionsyoumusthaveastronglowerbackMyruleofthumbforbackstrengthisliftingcomfortablymdashwithoutpsychingupandteethgrindingmdashatleasttwiceyourbodyweightinthedeadliftIfyouconsiderthisexcessiveyouarewelcometolearnfromyourownexperience

IfyoursportrequiresonlydynamicflexibilitymdashforkickingsaymdashthenyoudonotneedstaticactivestretchesHoldingthelegupisnotdevelopingdynamicflexibilitynordynamicstrengthItisdevelopingastaticactiveflexibilityandstaticstrengthrequiredofgymnastsbutnotsomethingthatkickersneed

StaticactivestretchesthatinvolvemusclesofthebacksuchaslegextensionsandtrunkexercisescompressthespinesqueezeintervertebraldiscsandmayincreaselordosisThiscompressionisespeciallyharmfulbecauseitoccurswhenthespineisalreadybentorbentandtwistedTominimizedamagedostretchessuchasforwardbendsandpelvictiltsimmediatelyaftertheseexercisesThesestretcheswillrelievespasmsofthebackmusclesandincreasetheamountofspacebetweenvertebrae

StaticactivestretchesandstrengthexercisesInthelinedrawingsthatfollowyouwillseeexamplesofstrengthexercisesandstaticactivestretcheseachexamplefollowedbyaphotoofitsresult

Armextensiontotheback

Legflexion

Legabduction

Legextension

Hamstringandbackstretch

Sidebend

Trunkrotation

Backextension

5IsometricStretchingInthischapterandinchapter6ldquoRelaxedStretchingrdquoyouwilllearnhowtodevelopstaticpassiveflexibilityPassiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreaterthereservetensilityorflexibilityreserveandthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasyouractiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityequaltotheincreaseofstaticflexibility

StaticflexibilitymayincreasewhenyourmusclesaresomewhatfatiguedThisiswhyyoushoulddostaticstretchingattheendofaworkout

IsometricstretchingisthefastestmethodofdevelopingstaticpassiveflexibilityItalsoimprovesactiveflexibilityaswellasstrengthinconcentricisometricandeccentricactions(Handeletal1997)Thereareindicationsthatitcauseslongitudinalgrowthofmusclefibers(Handeletal1997)

IsometricstretchingisnotrecommendedforchildrenandadolescentathleteswhosebonesarestillgrowingYourbonesshouldbematureandyourmuscleshavetobehealthyandstrongforyoutouseisometricstretching

CautionIfyouneglectedyourstrengthtrainingorweredoingitincorrectlyisometricstretchesmayharmyourmuscles

WhenyouarenotreadyforisometricsWhenamuscleisweakduetoimproperstrengthtrainingorwhenitisstretchedwithtoomuchforceitcanbecomeexcessivelydamagedDependingontheamountofstressandalsoonthestrengthofthemusclethisdamageatamicroscopiclevelcanannounceitselfasmusclesorenessoritcanamounttoacompletemuscletear(musclestrain)TomakethemusclestrongeryoushoulddostrengthexerciseswithlightresistanceandahighnumberofrepetitionsDotheseexercisesslowlyMakefullstopsatthebeginningandattheendofeachmovementYoushoulddoatleastthreesetswithaminimumof30repetitionspersetexercisingthemusclesthataremostlikelytobeoverstretchedinyoursportortheonesthatyouintendtostretchisometricallyinthenearfutureGoodresultsarealsobroughtaboutbydoinglongsinglesetsof100to200repetitions

YoushoulddothesehighrepetitionexercisesattheendofyourstrengthworkoutsaftertheregularheavyweightslowrepetitionexercisesAfterthesehighrepetitionexercisesyoushoulddorelaxedstretchesforthesamemuscles

TypicallystrengthworkoutsorstrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldexercisemoreoften

Beself-observantTrialanderrorwillteachyoubywhatincrementsyoucanincreaseresistanceandhowfrequentlyyoucanworkoutwithoutgettingsoreMusclesorenessisaccompaniedbylossofstrengthandbyshorteningofthemusclesmdashmostpronouncedontheseconddayaftertheoverlystrenuousexercise(Clarksonetal1992)Thosewhoexerciseonarigidschedulemdashforexampleeveryotherdaymdashdespitebeingsoreafterthepreviousworkoutmayseetheirflexibilitygettingprogressivelyworseratherthanbetter

ItisdifficulttostatehowlongyouneedtoperformthehighrepetitionexercisesafteryouhavefoundoutthatyourmusclesaretooweakforisometricsTofindoutyouhavetoperiodicallytestthereactionofyourmusclestoisometricstretchesIfyourmusclesgetsoreitmeansthattheyarestilltooweak

WhenyouarereadyRememberthecautioninchapter2Pickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

RussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricexercisesfourtimesaweektentofifteenminutesperdayusingtensionslastingfivetosixsecondsTheamountoftensionshouldincreasegraduallyandreachamaximumbythethirdandfourthsecondIntheparticularcaseofisometricstretchingyoucanholdthelasttensionappliedatyourmaximalstretchmuchlongerforuptothirtysecondsorsometimesevenafewminutesIfyouarejustbeginningisometrictrainingyoushouldstartwithmildtensionslastingtwotothreesecondsIncreasethetimeandtheintensityoftensionasyouprogressAnyattempttodevelopstrengthbyisometricexercisesonlymayleadtoastagnationofstrengthinonlysixtoeightweeksTodevelopexceptionalstrengthaswellasflexibilitycombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsusingthesamemusclesAfterafewweeksyoumayhitaplateaumdashregulatingthetensionandlengthofmuscleswillstopbringinganyimprovementsinyourstretchesDonotworryDoyourexercisesconcentratingonthestrengthgainsyouwillachieveThesegainsareshownbytheincreasedtimeyoucanmaintainapositiontheamountofweightyoucansupportortheabilitytostandup(slideupwalkup)fromyourattemptsatsplitsAftersometimewhenyourstrengthimprovesyouwillnoticeagreatincreaseinyourflexibility

IfasaresultofisometricstretchingoranyotherexercisesyourmuscleshurtreducetheintensityoftheexercisesorstopworkingoutsoyoucanhealcompletelyWhenthepainisgoneifisometricsasstretchesorasstrengthexerciseswerethecauseoftheproblemprepareyourselfforusingthemagainbydoingnormaldynamicstrengthexercisesgraduallyincreasingresistanceIfforexamplestretchingyourlegsbyisometricstretchescausedpaininanyofthelegmusclesstopexercisingWaittillthepainisgonethentrymarchingrunningrunningupaninclineclimbingstairsordoingsquatsLateryoucanalsodoisolatedstrengthexercisesusingthepreviouslydescribedmethod(seesubchapterldquoWhenyouarenotreadyforisometricsrdquo)oflowweightandahighnumberofrepetitionsDotheseexercisesfocusingonyourweakorpreviously

injuredmusclesAftertheseexercisesandattheendofregularworkoutsuserelaxedstretchesinsteadofisometriconesuntilyoufullyrecoverReintroduceisometricsintoyourtraininggraduallyadjustingthenumberandthestrengthofthetensionsaswellasthefrequencyinthetrainingweekMakeadjustmentsaccordingtowhatyoufeelinyourmusclesWheneverythingisallrightyouwillnotfeelanypainorsoreness

Severalstudieshavebeenconductedtodeterminethenumberandfrequencyoftheisometrictensionsneededforthegreateststrengthgain(keepinmindthatanincreaseofstrengthinisometricstretchesmeansanincreasedlengthofmuscles)Inonestudy(HettingerandMuumlller1953)subjectswithonce-per-daysessionsusing66ofmaximumcontractionhadresultsequaltosubjectsusing80ofmaximumcontractionperformedfivetimesperdayAnotherstudy(MuumlllerandRoumlhmert1963)showsthegreateststrengthdevelopmentwhenusingfivetotenmaximalcontractionsperdayfivedaysperweekStillotherresearchers(Fox1979)reportthatusingmaximalcontractionseveryotherdayisbestRussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricsfourtimesaweekusingmaximaltensionheldforfivetosixsecondsandrepeatingeachexercisethreetofivetimesThisisthemethodIfollowedbecausemybodyrespondedtoitwellYoumayneedadifferentnumberstrengthandweeklyscheduleofisometrictensions

IsometricstretchestoincreaseflexibilityshouldbedoneatleasttwiceaweekbutitalldependsonyourrecoveryIfyourmusclesaresorethennoisometricstretchingshouldbedoneaslongassorenessisfeltWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekforincreasingflexibilityandformaintainingitonlyonceperweek

FollowingismyweeklyschedulewhichsuitedmewellatthetimeIposedforthephotographsinthisbookItmaybelesssuitableforsomeonewhoworksonendurancemoreoftenordoesmoreorlessresistancetrainingthanIdidThisscheduleservesprimarilyasanillustrationoftheoverarchingprincipleoftrainingmethodologywhichcanbesummedupldquoWorkonspeedortechniquebeforeworkingonstrengthworkonstrengthbeforeworkingonendurancerdquoViolatingthisprincipleleadstochronicfatigueovertrainingoreveninjuriesConsiderablyfatiguedmusclesarelessflexiblethanrestedones

MondaymdashatechnicalworkoutdedicatedtolearningorpracticingsportstechniquesfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrunning

intheday20-30minutesofaerobicrunning

Tuesdaymdashastrengthworkoutconsistingofstrengthexercisesforthesportfollowedbyisometricstretching

WednesdaymdashanenduranceworkoutthatdevelopsenduranceforthesportnoisometricstretchingalthoughImightdorelaxedstretchesaftertheworkout

Thursdaymdashdayoff

FridaymdashatechnicalworkoutfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrun

Saturdaymdashaspeed-strengthworkoutconsistingofstrengthexerciseswithstressonspeedofmovementsfollowedbyisometricstretching

Sundaymdashdayoff

OnMondayandFridaymystretchingaswellasmywholeworkoutwaslighterthanonthefollowingday(TuesdaySaturday)

Asyouseeinmyscheduleatechnicalorspeedworkoutprecedesastrengthorenduranceworkoutastrengthworkoutprecedesanexhaustingenduranceworkoutwhichisfollowedbyadayofcompleterestoractiverestmdashsomeeasyfunactivity

AtechnicalorspeedworkoutshouldnotbedoneonthedayimmediatelyfollowingeitheranexhaustingstrengthoranexhaustingenduranceworkoutandastrengthworkoutisnottobedoneafteranexhaustingenduranceworkoutbecausesuchsequencesofeffortsleadtoovertrainingScienceofSportsTraininggivesthein-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

IfyouliftweightsordosomeothertypeofdynamicresistancetrainingdoisometricstretchesafteryourdynamicresistanceexercisesOndayswhenyouworkyourlegsendyourworkoutwithoneortwoisometricstretchesforyourlegsOndayswhenyouworkyourupperbodydoisometricstretchesforarmsandshouldersforexample

IfyouldquolistenrdquotoyourbodyyouwillbeabletofindthecombinationofexercisesthatworksforyouForexampleyoumaygetbestresultsdoing

exercisesthatworksforyouForexampleyoumaygetbestresultsdoingisometricstretcheseveryotherdayoreverythirddayAnymusclesorenessorpainisasignaltostopexercisesDonotresumeyourtrainingifyoufeelanydiscomfortorevenatraceofpain

IsometricstretchesTherearethreemethodsofdoingisometricstretches

FirstmethodStretchthemuscles(notmaximallythough)andwaitseveralsecondsuntilthemechanismregulatingtheirlengthandtensionreadjuststhenincreasethestretchwaitagainandstretchagainWhenyoucannotstretchanymorethiswayapplyshortstrongtensionsfollowedbyquickrelaxationsandimmediatestretches(withinthefirstsecondofrelaxation)tobringaboutfurtherincreasesinmusclelengthTheforceofthesetensionsisfrom50to100ofmaximalvoluntarycontraction(Enokaetal1980)Holdthelasttensionforupto30seconds

SecondmethodStretchasmuchasyoucantensethestretchedmusclesandholdthisstretchedandtensedpositionuntilyougetmusclespasmsthendecreasethestretchthenincreaseittenseitandsoonThelasttensionshouldbeheldforuptofiveminutesItmakessomepeoplescream

ThirdmethodThisistheoneIusedtogettheresultsshowninthisbookStretchthemusclesbutnottothemaximumthentenseforthreetofivesecondsthenrelaxandpreferablywithinthefirstsecondandnolaterthanthefifthsecondstretchagainAlternativelypriortostretchingmaximallytensethemusclesabouttobestretchedforafewsecondsandthenrelaxandwithinthefirstsecondstretchthemAtthenearmaximalstretchtenseagainforafewsecondstoonceagaintriggerthepostcontractivestretchreflexdepressionandlowerresistancetoastretchStretchfurtherandfurtheruntilyoucannotincreasethestretch

Tensingthemusclesinapositioninwhichtheyareneithermaximallystretchednormaximallyshortenedmdashinwhichtheirtensioncanbegreatestmdashisfollowedbyagreaterrangeofmotionincreasethantensingofalreadyconsiderablystretchedmuscles

ExperimenttofindoutwhatstrengthanddurationofthetensiongivesyouthemoststretchuponrelaxationForthegreatesteffectduringastretchtensethemusclesopposingthestretchedones(EtnyreandAbraham1986a)Somestretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthis

stretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthismanner

Graduallyinthecourseofseveralworkoutsincreasethetimeofthelasttensiontoabout30secondsAfteraminuteofrestrepeatthesamestretchDothreetofiverepetitionsofawholestretchperworkout

InallthesemethodsyoushouldconcentrateonthestrengthgainsinastretchedpositionWhenyoucannotincreasethestretchconcentrateontensingharderorlongerorbothIntimeitwilltranslateintoagreaterstretchToincreasethetensionofamuscleatanygivenlengthmdashputmoreweightonitInsplitsnotsupportingyourselfwithyourarmswillhelp

NomatterwhichmethodofisometricstretchingyouchoosewhendoingthestretchesbreathenaturallywithdeepandcalmabdominalbreathsInhalepriortotensingexhaleorholdthebreathduringmaximaltensioninhaleatthebeginningofrelaxationandifconvenientexhalewithfurtherrelaxationandstretch(Ofcourseifyoutensemuchlongerthanyournormalexhalationthenyouhavetoinhaleandexhaleseveraltimesduringatension)InsomepositionsitmaynotbeconvenienttoexhalewhilerelaxingandincreasingthestretchbetweenthetensionsInsuchcasesinhaleduringrelaxationandstretchingDuringthelaststretchifyouenditwiththephaseofrelaxationtrytoexhaleasyouincreaseyourrangeofmotion

HowtoselectyourstretchesChoosingtheisometricstretchesyoushoulddodependsontheformofthemovementsinwhichyouneedgreaterrangeofmotionChoosingwhichonetodofirstdependsonthemusclegroupthatyoufeelisthefirstobstacleForexampleyouwanttodoafullfrontsplitandassoonasyouassumetheinitialpositionforthestretchyoufeelthemoststretchinthecalfofthefrontlegThissignalsthatyourfirststretchshouldbeforyourcalfAnotherexampleIfyouwanttobringyouroutstretchedarmsbehindyourbackwhileholdingastickinanarrowgripandthefirstresistancecomesfromelbowflexorsmdashitmeansthattheelbowflexorsaretheonestostretchfirst

FollowingareexamplesofisometricstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

Neck

TurnyourheadtothesideblockitwithyourhandandtryturningitbackagainsttheresistanceofyourarmRelaxandturnfurtherinthesamedirectionTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacktrapeziussternocleidomastoideusspleniuscapitisetcervicisrectuscapitisposteriormajorsemispinaliscapitisetcervicisobliquuscapitisinferiormultifidus

cervicis

LeanyourheadtowardtheshoulderandblockitwithyourarmTensethestretchedmusclesoftheneckasifyouaretryingtostraightenyourheadRelaxandbringitclosertotheshoulderTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacksternocleidomastoideusspleniuscapitisscalenusanteriorscalenusmediusscalenusposteriorspleniuscervicisiliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

BendyourwristHoldyourhandtenserelaxflexmoreHoldthelasttensionforupto30secondsChangehands

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

BendyourwristintheoppositedirectionTenserelaxflexagainHoldthelasttensionforupto30secondsChangehands

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

ArmsshoulderschestThesestretchesarefortennisplayersswimmersgymnastsbasketballplayersteamhandballplayersgolfersdiscusandjavelinthrowersandhockeyplayersStudentsofcertainmartialarts(Indianmukiboxingwushusambo)thatrequireagreatmobilityoftheshoulderswillfindtheseexercisesusefulJudoandsambowrestlerscyclistsskatersandhockeyplayerscanusestretches2and4ascorrectiveexercisesforaroundedback

1HoldthestickverticallyinfrontofyouTensethearmthatholdsthetopendasiftopullthestickdownRelaxandtostretchtheraisedarmpushthestickupwiththearmthatholdsitsbottomendAstretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapeziuslatissimusdorsi

2StartingfromthispositionbringthesticktothepositionbehindyourbackandtenseallthestretchedmusclesRelaxbringingthesticktothefrontMakingyourgripnarrowerbringthesticktothebackandtenseagainWhenthegripissonarrowthatyoucannotloweryourarmsanymorestopandtensethestretchedmusclesforupto30secondsThisexercisestretchesthefrontofthearmsshouldersandthechestbrachioradialisbicepsbrachiicoracobrachialisdeltoideuspectoralismajorpectoralisminorteresmajorserratusanteriorsubscapularis

CautionDonotforcethestretchbackbeyondthepointatwhichyoucanstilltensethestretchedmusclesForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

OutsiderotationofyourarmsmakesiteasiertomovethembackorupThisissimilartorotatingthethighsoutsidewhenspreadingyourlegsRotatingyourarmexternallymakesthegreatertuberosityofthehumeruspassbehindtheacromion(aboneontopoftheshoulder)insteadofhittingitsoyoucanmovethearmfurtherbackorupStretchbotharmstogethersomovementsofyourspinedonotcompensatefortherangeofmovementintheshouldergirdleastheywouldinasingle-armstretch

3ChangethegripTwistthestickTenseyourupperbackshouldersandtricepsRelaxMoveyourhandsfurtherapartonthestickTwistitagainandtensethestretchedmusclesHoldthelasttensionforupto30secondsAstretchforthemusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

4ThroughsuccessivetensionsandrelaxationscrawlyourhandstowardeachotherHoldthelasttensionforupto30secondsSwitchthepositionofyourhandsandrepeattheexerciseAstretchformusclesofarmsshoulderschestandupperbacktricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatus

Thevelocityofoverarmpatternmovementssuchasbaseballthrowsorvolleyballservesandspikesisrelatedtotherangeofoutwardrotationofthearm(Sandstead1968)ThepositionofmaximumoutwardrotationoftheshoulderiswhereanteriorshoulderinjurieshappenhoweversoworkonyourshoulderflexibilitywithexercisesthatdevelopbothflexibilityandstrengthInward(internal)rotationofyourarmwithabungeecordorspringorweightonapulleystartingfromapositionofnearlymaximaloutward(external)rotationwilldevelopstrengththroughthewholerangeofmotionDothisexercisewithyourarmbentattheelbowandkeepyourelbowclosetoyourside

exercisewithyourarmbentattheelbowandkeepyourelbowclosetoyoursideHoldthebungeecordorhandleoftheweightcablesoitspullrotatesyourarmandmovesyourforearmawayfromyourabdomenTenseyourmusclesandbringyourforearmtoyourabdomen

Ifyouletthebungeecordpullyourarmtothelimitofitsoutwardrotationandtensefromthereyourtensioncanbeusedtooverridethestretchreflex(postcontractivestretchreflexdepression)andsoletyoustretchthemusclesthatresistoutwardrotationoftheshoulderTostretchfirsttenseveryhardinthepositionnearthelimitofthemotionthenrelaxandwithinthefirstsecondofthatrelaxationletyourarmbepulledorrotatedfurtherThenyoucanrepeatthecycleoftensionandrelaxationuntilyoucantstretchanymoreYoucanapplythistypeofstretchingwhichsimultaneouslystrengthensmusclesintheextremerangeofmotioninothermovementsintheshoulderandinotherjoints

Inward(internal)rotationofthearmwithabungeecordstartingfromapositionofnearlymaximaloutward(external)rotation(topdrawing)Thisexerciseshouldbebalancedwithoutward(external)rotationofthearm(bottomdrawing)

Legs

Stretchesleadingtothesidesplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitasidesplitHerearesomestretchesleadingtothesidesplitTheyareusefultomartialartistssoccerplayersskiershurdlersdancersskatersgymnastsandwrestlers(especiallyofjacketwrestlingstylessuchasjudoandsambo)

TodoasidesplitfromastandingpositionflexyourhipsandkneesinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceYourthighsshouldbeparalleltotheflooratanywidthtoespointforwardandchestupAtthebeginningofasidesplitattemptwhileyouarestandinginthehorse-ridingstanceyourbuttocksshouldbeatthesamelevelasyourknees

InnerthighstretchesFromthishorse-ridingstancetensetheinsideofyourthighsasiftryingtoldquopinchrdquoorsqueezethefloorbetweenyourfeetRelaxandspreadyourlegsfurtherKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotloweryourselfanymorewithoutpainHoldthelasttensionforupto30secondsWhendoingthisexercisedonotsupportyourselfwithyourarmsGetoutofthestretchwithoutusingyourarmsThisisastretchformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Ifyouareaproperlytrainedathleteyoushouldnothaveanydifficultystandinginalowhorse-ridingstanceAfterallstancessimilartoitareencounteredin

inalowhorse-ridingstanceAfterallstancessimilartoitareencounteredinmanysportsforexamplewrestlingweightliftingvolleyballskiingkaratebasketballmdashjusttonameafew

Ifyoufindthisstancedifficultthengraduallydeveloptheflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstanceStarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderKeepyourtoespointingstraightaheadmdashifyouletyourtoespointtothesidesasyouwidenthestanceyouwillbegrindingyourkneecartilage(specificallythemedialmenisci)Atallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorlockyoursacrumandgetlowerbackandneckpainsBonesofthepelvismdashtheinnominatebonessacrumandcoccyxmdashmoveinrelationtoeachotherinconcertwithphasesofbreathing(Walther2000)(Yestheymoveeventhoughmedicalstudentsareoftentaughtthatthereisnomovementinthesacroiliacjoint)Themusclesthatstabilizethepelvisorcrossthesacroiliacjointshouldnotbekepttensedhardinpositionsoratatimewhenthatwouldinterferewiththosemovements

Youarereadytodoanisometricside-splitstretchwhenyoucanstandcomfortablyatleastacoupleofminutesinahorse-ridingstancetwiceaswideasyourshoulderswithyourthighsparalleltothefloor

QuestionWhenIattempttodosidesplitseventhoughIbelieveIamusingthecorrectpostureIfeelapainintheouterpartofmyhipjointsEventhoughIfeelthatthemusclesofmyinnerthighsmightstretchfurtherIfeelseverelylimitedbythispainItalmostfeelsasthoughmyjointsareldquolockedrdquopreventinganyfurthermovementIsthisconditionnormal

AnswerYourcomplaintistypicalforthosewhowhileattemptingthesidesplitdonotflextheirhipjointsenoughWhenyourhipsarenotflexedenoughtheyjamandtheonlywaytospreadyourthighswideristotiltyourpelvisforward(thesamewayaswhenyouleanyourtrunksoitisparalleltothefloor)

TodoasidesplitfromastandingpositionthehipjointshouldbeflexedinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjoint

TogetfromthispositiontothefullsidesplitshouldtakeyouaboutonemonthAtthisstagepeoplewithweakkneesmayexperienceproblemsInsuchcasesstrengthexercisesforthemusclesstabilizingthekneeswillhelp

AnotherversionoftheinnerthighstretchGraduallyincreasetheheightofthesupportorthedistancefromthesupportinglegtothesupportInthelattercaseusesomethingstableandnottoohighmdashforexampleapileofgymnasticpadsmdashasyoursupport

AfullsidesplitSpend30secondsormoreinthispositiontensingtheinsideofyourthighsTryliftingyourselfoffthefloorbythesheerstrengthofyourlegsEventuallyyoushouldbeabletoslideupfromthesplittoastandingpositionwithoutusingyourarmsThenyoucantryafullsidesplitinsuspension

AnexerciseforadifferentkindofasidesplitmdashasidesplitwithtoespointingupwardThisisastretchforthemusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineusandmusclesofthebuttocksgluteusmediusandgluteusminimus

TwomoreversionsofthepreviousstretchTensethemusclesthatfeelstretchedandrelaxthemtoincreasetheanglebetweenyourlegsKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotstretchanymorewithoutpain

Asidesplitwithtoespointingupward

Afullsidesplitinsuspension

CautionAlossofbalancemayputyourmusclesoutofcommissionforayearormoreYourfirstattemptsshouldbedoneonobjectslowenoughsothatyoucanrestonthefloorwithouttearingthemusclesshouldyouhappentoloseyourbalance

SidesplitsarenotdifficultAnybodywithnormalrangeofmotioninthejointsofthehipsandlowerbackcandothemoncelearningthecorrecthip-pelvisalignmentandwithalittlestrengthtrainingoftheadductorsWeaknessoftheadductorsisthemainobstacletodoingsidesplitsWeakadductorstenseverystronglywhenyoutrytospreadyourlegsinthestraddlestanceThestrongertheyarethelesstensionpainandresistancethereiswhilespreadingyourlegs

theyarethelesstensionpainandresistancethereiswhilespreadingyourlegsallthewaytothefloorGenerallythestrongerthemusclethelessactivationitneedstosupportanygivenload(deVries1980)

Anotherfullsidesplitinsuspension

Tobalancestretchesforthesidesplitwhichstressedthethighadductorsandinternalrotatorsdothefollowingstretchesforthemusclesmovingthethighawayfromthebody(thighabductors)andmusclesturningthethighoutward(externalrotatorsofthethigh)

OuterthighandhipstretchesBringonelegacrossyourcenterlineTensethemusclesofyourouterthighandhipasifyouwantedtomoveyourthighupandoutthenrelaxandbringthelegfurtheracrossanddowntofeelmorestretchTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownThesearestretchesformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

AstretchformusclesrotatingthethighoutwardBendyourkneeandturnyourthighandfootinwardGrabyourthighjustabovethekneeandholdasyoutrytoturnyourthighoutwardRelaxandturnyourthigh(andyourfoot)moreinwardThisisastretchforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40ordmofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40ordmofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitafrontsplitHerearesomestretchesleadingtothefrontsplitThesestretchesareimportantforcyclistsdancersgymnastsskatersskierstrackandfieldathleteswrestlers(especiallyjudokaandsambowrestlers)andmartialartists

Frontofthethighstretches

TensethemusclesthatbringyourthighforwardandstraightenyourkneeRelaxstretchtenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesbothforthemusclesthatbringthethighupandforward(hipflexors)forexampleinrunningandforthemusclesthatstraightenthekneeiliacuspsoasmajorpectineusobturatoriusinternusadductormagnusadductorlongusadductorbrevisgracilisquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusgluteusminimustensorfasciaelatae

CalfstretchesGrabandpullyourtoestowardyourselfPointyourfootforwardagainsttheresistanceofyourarmsRelaxpullthetoesclosertoyourselfandstartpointingthefootforwardagainHoldthelasttensionforupto30secondsChangelegsThesearestretchesformusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevisIfyoudothesestretcheswithyourkneebentyoustretchthesoleusandwiththekneestraightyoustretchboththesoleusandgastrocnemius

TostrengthenandstretchmusclesofthecalfthatlimitthedorsiflexionoftheankleaswellasallmusclesofyourthighsandbuttocksdodeepsquatswithfeetkeptflatonthegroundDonotbouncejustgodownaslowaspossibleandthenraiseuptensingthestretchedmusclesDofrontandsidelungesinthesamefashionIfyoucannotsquatwithyourfeetfullyontheflooritmeansthatyoursoleusistooshortTheremedyistodoincreasinglydeepsquatsortodothecalfstretchesshownabove

stretchesshownabove

Goodforwardrangeofmotionintheankle(dorsiflexion)permitsyoutoleanmoreandreachwithyourarmsfurtherforwardinadeepsquatmdashlikemakingavolleyballsaveorperformingawrestlinglegpick

HamstringstretchesUsingoneofthepositionsshownabovestretchyourhamstringbydecreasingtheanglebetweenyourthighandyourtrunk(inthesittingstretch)orincreasingtheanglebetweenyourthighs(inthestandingandinlyingstretches)Keepyourspinestraighttostretchyourhamstringsandnotyourlowerbackandtiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretchTensethehamstringasiftobringitbackdownandthenrelaxitPullyourlegtowardyourselforifusingasupportmovethesupportinglegfurtherbackTenseagainrelaxandstretchmoreHoldthelasttensionforupto30secondsChangethelegThesearestretchesforhamstringsbuttocksandsomeofthepelvicmusclesbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)piriformis

Toincreasetherangeofforwardflexioninyourhipsandatthesametimetostrengthenmusclesofthelowerbackbuttocksandhamstringsdoldquogoodmorningsrdquoandstiff-legdeadliftsUseweightslightenoughtoletyoumovethroughthefullrangeofmotion

Pinchthefloortensingthehamstringofyourfrontlegyourquadricepsandtheso-calledrunnersmusclesoftherearlegRelaxandloweryourhipsTenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthethighsbuttocksandpelvisiliacuspsoasmajorquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimus

Fullfrontsplitinsuspension

SplitsandhighkicksAsakickerwhyshouldyoubeinterestedindoingafrontsplitmdashastaticstretchnonspecificforkickingthatrequiresstaticflexibilitywhilekicksrequiredynamicflexibilityBeingabletodothefrontsplitfacilitates(thoughitisnotnecessaryfor)learninghighsideandroundhousekicksmdashthepositionoflegsinafrontsplitisthesameasinhighsideandroundhousekicks(therearleginthissplitcorrespondstothekickinglegandthefrontlegtothesupportingleg)Ifyoucandothefrontsplityoucanpracticethehighsideandhighroundhousekicksslowlyenoughtocontrolandcorrectyourbodyalignmentespeciallyofthesupportingleginrelationtothekickinglegandofthetrunkinrelationtothelegs

Frontsplit(rotated)andahighroundhousekick

ThesidesplitifdoneaccordingtomymethodofdevelopingflexibilityandstrengthbothatthesametimestrengthensthemusclesoftheinnerthighThesearethemusclesofthesupportinglegthatarestressedwhenyoudohighkicksDuringakickthekickinglegdisplaysonlydynamicflexibilitybutthestretchonthesupportinglegismorelikeastaticstretchalbeitshortevenabruptTheinnerthighofthesupportinglegtenseswhilebeingstretchedbythemomentumofyourwholebodymovingtowardatargetTostrengthenthemusclesofthe

innerthighyoucaneithertensetheminawidestraddlestanceandeventuallyinasidesplitoryoucandoresistanceexercisessuchasadductorflyesandadductorpulldowns(shownonthevideoSecretsofStretchingavailablefromStadionPublishing)

TrunkFollowingarestretchesfortrackandfieldathletes(throwers)wrestlersjudokagymnastsdancersandtennisplayers

SidebendsDonottwistorleanforwardMoveonlytothesideTensethestretchedsideasiftostraightenuprelaxandtryleaningfurthertothesideHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthesideoftheabdomenandofthebackquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisexternusobliquusabdominisinternuspsoasmajor

LowerbackandhamstringstretchesGrabyourlegsandtenseyourbackasiftryingtostraightenupRelaxleanforwardandtenseagainHoldthelasttensionforupto30secondsTofeelthestretchinthemusclesofyourbackrounditslightlyKeepingyourbackstraightstretchesmostlyyourhamstrings

Thesearestretchesforthemusclesofthebackbuttocksandhamstringslongissimusdorsiiliocostalismultifidusgluteusmaximusgluteusmediusadductormagnusbicepsfemorissemitendinosussemimembranosuspiriformisandmusclesofthecalves

TrunkrotationsTwist(rotate)yourtrunkandgrabyourfootorputyourhandsonthegroundTensethestretchedmusclesofyourtrunkrelaxandtwistfurtherTenseagainrelaxstretchandholdthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthebackandtheabdomensemispinalismultifidustransversospinalisobliquusabdominisexternusobliquusabdominisinternus

AbdomenstretchTenseyourabdomenasiftryingtopullyourhipsforwardanddownRelaxloweryourhipsandtenseagainHoldthelasttensionforupto30secondsThisisastretchforthefrontoftheabdomenmusclesonthefrontof

thespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

AmoreintenseversionofthepreviousstretchalsoaffectingthefrontofthethighsUsuallyyourlowerbackwillgetverytensewhileyoudotheseabdomenstretchesYoucanevengetcrampsTorelaxthebackdothefollowingldquocounterstretchrdquowhichyoucandowithouttensing

RecapIsometricstretchesarestrenuousexercisesrequiringadequaterestbetweenapplicationsForbestresultssupplementthemwithdynamicstrengthexercisesasdescribedinsubchapterldquoWhenyouarenotreadyforisometricsrdquoIntheworkoutalldynamicexercisesmustprecedetheisometricswithfewexceptions(OneexampleofanexceptionYoucanincludeisometrictensioninvolvingmultiplejointsbeforespeed-strengthactionsbecausesuchtensionscanactasastimulatingfactor[GullichandSchmidtbleicher1996SiffandVerkhoshansky1999]Ifyouelecttodothistheisometrictensionhastobedoneinapositionsimilartothatinwhichthemaximalforceistobegeneratedinthefollowingspeed-strengthaction)Youshoulddotheisometricstretchesafterallthedynamicexercisesratherthanbeforebecauseoftheadverseeffectoncoordinationthatisometricshave

RemembermdashapartnerinstretchingcancauseaninjuryIfyouneedsomeoneshelpindoinganystretchesitmeansthatyouarenotreadyforthemItisbettertogoslowlybutsteadily

6RelaxedStretchingRelaxedstretchesareyetanothermeansofdevelopingstaticpassiveflexibilityAlthoughmuchslowerthanisometricstretchesrelaxedstretcheshavesomeadvantagesoverisometricsTheydonotcausefatigueandyoucandothemwhenyouaretiredProblemsareunlikelyTherearetwomajordrawbacksyourmuscularstrengthinextendedpositionsforallpracticalpurposesdoesnotincreaseasaresultofrelaxedstretchingandrelaxedstretchesareveryslowThesamepersonwhoinusingisometricsgetsintoafullsidesplitin30secondswithoutawarm-upmaytakeuptotenminutesofrelaxedstretching(withnowarm-up)togettothissamelevelWithinacoupleofmonthsofdoingrelaxedstretchesthistimegetsshorterAftersomemoremonthsitmaytakeyoufromonetotwominutestodoafullsplit(Withagoodwarm-upofcourseyoucandoitatonce)

Inyourworkoutdorelaxedstretchesattheendofacool-downjustbeforethefinalwalkormarchDothemafterisometricstretchesorinsteadofthemIfyouhaveenoughtimeinadayyoucanalsodothemwheneveryoufeellikeitwithoutawarm-up

Relaxedstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandthecontractileforceforuptoonehour(Fowlesetal2000)

IndoingthesestretchesassumepositionsthatletyourelaxallyourmusclesThisistheoppositeofwhatyoudoinisometricstretchesSomeisometricstretchesaredoneinpositionsdesignedtomaximallytensethestretchedmusclesmdashforexamplebyplacingyourweightonthemasinsideandfrontsplitstretchesInrelaxedstretchingyouwantaslittleweightonyourmusclesaspossibleInsplitsleanthebodyforwardandsupportitwithyourarmsRelaxcompletelyThinkaboutslowlyrelaxingallyourmusclesDonotthinkaboutanythingenergeticorunpleasantLookinthedirectionofthestretchandbreathecalmlywithdeepabdominalbreaths

UsuallyitiseasiertoincreaseastretchduringexhalationmdashexceptwhenastretchinvolvesbendingthespinebackwardThisishowitisdoneinyogapostures(Grochmal1986)Soifyoutwistyourbackandneckorjustyourneckandraiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretch

raiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretchandseefurtheratinhalationIfduringthesametwistyoulookdown(tipyourheaddown)youwillstretchandseefurtheratexhalation

RelaxingintoastretchatsomepointyouwillfeelresistanceWaitinthatpositionpatientlyandafterawhileyouwillnoticethatyoucanslideintoanewrangeofstretchAfterreachingthegreatestpossiblestretch(greatestatthisstageoftraining)holditfeelthemildtensioninstretchedmusclesGetoutofthestretchafterspendingabout30secondsinthefinalpositionYoucanstayinthestretchlongermdashaminuteortwomdashbutforincreasingtherangeofmotionthemosteffectivedurationofrelaxedstretchesis30seconds(BandyandIrion1994)andthemosteffectivefrequencyisonceperday(Bandyetal1997)DonotstayinastretchuntilyougetmusclespasmsYoucanrepeatthestretchafteraminute

FollowingareexamplesofrelaxedstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

RelaxedstretchesMostofthefollowingrelaxedstretcheslooksimilartotheisometricstretchesforthesamemusclesThedifferenceisthatintherelaxedstretchesthestretchedmusclesarenottensedtooverridethestretchreflexInrelaxedstretchesyoupullgentlyandcontinuouslyonthestretched(andrelaxed)bodypartunlikeinisometricstretchesinwhichyoupullstronglyagainstthealternatelytensedandrelaxedmuscles

Neck

PutyourhandonyourcheekoryourchinTurnyourheadtothesideGentlypullwithyourhandtoincreasetherangeofmotion

Musclesstretchedtrapeziussternocleidomastoideusspleniuscapitisetcervicissemispinaliscapitisetcervicisrectuscapitisposteriormajorobliquuscapitisinferiormultifiduscervicis

PutyourhandonthesideofyourheadLeanyourheadtowardtheshoulderGentlypullwithyourhandtoincreasethestretch

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenus

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenusanteriorscalenusmediusscalenusposterioriliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

Bendyourwristgentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

Bendyourwristintheoppositedirectiongentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

Armsshoulderschest

HoldthestickverticallyinfrontofyouRelaxtheraisedarmandtostretchitpushthestickupwiththearmthatholdsitsbottomend

Astretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapezius

latissimusdorsi

BringthesticktothepositionbehindyourbackusingthenarrowestgrippossibleDonotforcethestretchbeyondthesensationofapleasantstretch

CautionForcedstretchingcandamagetheshoulderjointcapsulewhich

CautionForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

Astretchformusclesofthefrontofthearmsshouldersandthechestbicepsbrachiibrachioradialiscoracobrachialisdeltoideuspectoralismajorserratus

anteriorsubscapularis

YoucanstretchthesamemusclesdoingthisstretchNotetheoutsiderotationofthearmwhichmakesiteasiertomovethearmbackorup

Changeyourgriponthestickandtwistit

Astretchformusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

ThisisanotherformoftheupperbackstretchCrawlyourhandsonyourbackasfarasyoucan

GrabyourhandsbehindyourbackIfyoucannotuseapieceofropeorasticktocrawlyourhandstowardeachotherInturnspulldowntheupperhandthenpullupthelowerhandtofeelagoodstretch

MusclesstretchedtricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatusRememberthatstretchingbothyourarmstogethereliminatestheinfluenceofmovementinthespineontherangeofmotioninyourshouldergirdle

Legs

Stretchesleadingtothesidesplit

PlaceyourlegonanysupportEitherleantowardthislegormovetheotherlegawayfromthesupportifthissupportisstableenough

Youcanalsoliftyourlegwithyourhand

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

StretchthemusclesofbothyourinnerthighsinthispositionShiftyourweightbetweenyourlegsandarmstogetthebeststretchWhenyourlegstensehelpthemrelaxbyputtingmostofyourweightonyourarmsWhenthelegsrelaxslideintoagreaterstretchbyshiftingyourweightback

HereisonemoreevenmilderinnerthighstretchSitdownbendyourkneesandpullyourfeettogetherNowlowerthethighsusingonlythestrengthofthemusclesthatabductandrotatethemexternallyDonotpushwithyourhands

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Tobalancestretchesforthesidesplit(stretchesforthethighadductorsandinternalrotators)dothefollowingstretchesforthethighabductorsandtheexternalrotatorsofthethigh

OuterthighandhipstretchesBringonelegacrossyourcenterlinetofeelastretchinyourouterthighandhipTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestAstretchformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

StretchesformusclesrotatingthethighoutwardStandinguprightbendyourkneeandturnyourthighandfootinwardAlternativelyyoucanstretchthesamemuscleswhilesittingwithlegsbentatthekneesandfeetaboutshoulderwidthapartLeanbackalittleandsupportyourtrunkwithyourarmsbyplacing

yourhandsonthefloorbehindyourhipsAttempttotouchthefloorbetweenyourlegswiththekneeThesearestretchesforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40degofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40degofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

CalfstretchesPullyourtoestowardyourselfFeelthestretchinginthemusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevis

HamstringstretchesUsinganyoftheaboveshownpositionsstretchyourhamstringsKeepyourbackstraighttomakesureyoustretchmainlythehamstringsTiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretch

Musclesstretchedbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmediuspiriformis

FrontofthethighstretchesThesearestretchesforthemusclesofthefrontofthethighandtheso-calledrunnersmuscles(hipflexors)originatinginsidethepelvisandinfrontofthespineiliacuspsoasmajorrectusfemorisquadriceps(vastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusminimus

SitinthefrontsplitLeanyourtrunkforwardandbackwardtostretchallthemusclesofthethighbuttocksandpelvis

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastus

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastusmedialisvastusintermediussartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimusbicepsfemorissemimembranosussemitendinosuspiriformis

Trunk

SidebendsBendyourtrunktothesideDonottwistorleanyourtrunkforward

Thesearestretchesforthemusclesofthebackandthesideoftheabdomenquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisinternusobliquusabdominisexternuspsoasmajor

TrunkrotationsRotateyourtrunkasfarasittakestofeelamildstretchYoucanincreasethestretchandhelpyourselfkeepitbyputtingyourhandonyourlegoronthefloor

Musclesstretchedobliquusabdominisexternusobliquusabdominisinternussemispinalismultifidustransversospinalis

AbdomenstretchesThesestretchesareforthefrontofyourabdomenandthemusclesonthefrontofthespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

LowerbackstretchesStretchasmuchasittakestorelaxthemusclesofthebackandnotstretchitsligamentsStretchingtheligamentsofthebackweakensitThisiswhyyouwillnotseeherearelaxedstretchforthebackinastandingpositionTheweightoftheupperbodyhangingonyourroundedandrelaxedspinecanstretchitsligamentsInthesittingstretchtofeelstretchinginthe

musclesofyourbackrounditslightlyInthesittingstretchkeepingyourbackstraightstretchesmostlyyourhamstring

Musclesstretchedlongissimusdorsiiliocostalismultifidus

7SampleWorkoutPlansHereyougetexamplesofhowtochooseexercisesdependingonthetaskofyourworkoutandwhentodotheminthecourseoftheworkoutYouwillfindseveralsportdisciplineslistedEachisrepresentedbyoneworkoutwiththetaskcommonforthatdiscipline

ThesearejustexamplesandnotprescriptionsInaprofessionallyruntrainingprocessnoworkoutisthesameEachworkouthaseitheradifferenttaskorthetaskisrealizedbyadifferentmeanseverytimeDifferenttasksanddifferentmeansoftheirrealizationareassignedtoworkoutsdependingontheageclassandconditionoftheathletesInplanningaworkoutthecoachhastotakeintoconsiderationtheworkoutsdonethusfarthenexttasksthatneedtobedonewhentheathletesneedtheirformtopeakandmuchmoreToputitsimplyyourskilllevelandconditionchangefromworkouttoworkoutandsodoyourexerciseneeds

ThepropersequenceofstretchesinaworkoutisdynamicstaticactiveisometricrelaxedYoudonothavetodoallthesetypesofstretchesinaworkoutYoucanskiptheonesthatyoudonotneedbutdonotaltertheorderunlessyouhaveagoodreasonandknowwhatyouaredoingForexampleitsometimesmaymakesensetodoastaticstretchbeforedynamicstretch(butnotbeforesomehighpowerormaximalforcemovementssuchaspowerfulkicks)

InthefollowingexamplesyouwillseeonlytheflexibilityexercisesrelatedtothetaskoftheworkoutTheexercisesofthemainpartoftheworkoutarenotshown

DisciplineTrackandFieldmdashHurdlesTaskoftheworkoutThetechniqueofpassingthehurdlesnoworkonthestartfromtheblocksoronthefinish

DisciplineGymnasticsTaskoftheworkoutThedevelopmentofflexibilityandtheperfectionofthehandstand(ataskusuallyrealizedwithchildrenninetotenyearsold)

DisciplineKickboxingTaskoftheworkoutThehighroundhousekick

DisciplineJudoTaskoftheworkoutTeachingO-Soto-Gari(bigoutside

sweep)

DisciplineBodybuildingTaskoftheworkoutDevelopingstrengthintheupperbackchestforearmsandlowerlegs

DisciplineSwimmingTaskoftheworkoutSpeedinthebutterflystroke

8AlltheWhysofStretching

InthischapteryouwilllearnthewhysofflexibilityandstretchingThismethodofdevelopingflexibilityworksforyouregardlessofwhetherornotyouunderstanditsphysiologicalbasisaslongasyoudotheexercisesexactlyasprescribedinchapters1-6NeverthelessthemoreyouknowthebetteryourchoiceofexercisesandthegreaterthelikelihoodofgettingtheresultsyouwantInformationmdashgoodinformationmdashalsogivesyouthebasisforcounteringbadadviceyoumayreceiveNotethiswellMentalrigiditymdashtheinabilitytoabandonfixedideaswhilesolvingproblemsasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)Coordinationisconsideredamotorexpressionofintellect(Wazny1981a)

Flexibilityistheabilitytoperformmovementsofanyamplitude(extentorrange)inajointoragroupofjointsGreaterrangemeansgreaterflexibility

AhighlevelofoverallflexibilityhelpsonetoperformeconomicallyinfencingandinvarioustypesofwrestlingmdashGreco-Romanfreestylejudosamboshuai-chiao

CertainsportsmdasheggymnasticsjavelinthrowkickboxingmdashrequireamaximaldevelopmentofflexibilityinallorsomeofthemajorjointsjustfortheexecutionoftheirbasictechniquesJustthereverseistrueinsomeothersThegreatertheflexibilityofsomejointstheworseperformanceForexamplelong-distancerunnersloserunningeconomywithgreaterdorsiflexionofthefootandexternalrotationinthehipjoint(Craibetal1996)

InsportscallingforagenerationofmaximumpowerinmovementbeforepunchingjumpingthrowingorhittingaballorputtingtheshotathletesinstinctivelymakeamovementintheoppositedirectionknowingthataprestretchwillincreasetheirpowerThisiscalledstretch-shortencycleIndynamicconcentricactionsmusclesworkbestifyoucontractthemfromanoptimalstretchLongerormoreextendedmusclescanexertforceontheobject(ballshotfist)onalongerpathandthusforalongertimeacceleratingitmore

PoorflexibilityofsomemusclesmaycontributetoinjuriesinsomeactivitiesorsportsForexampleinastudybyWitvrouwetal(2001)athleteswithpatellartendinitis(jumpersknee)tendedtohavelowerflexibilityoftheirquadriceps(rangeofmotion860deg[standarddeviation124deg])thanathleteswithoutpatellar

tendinitis(1326deg[standarddeviation149deg])Inthecaseofrowinghamstringstooshorttopermitasmuchanteriorrotationofthepelvisasittakestokeepthelumbarspinefromflexingmorethan50ofitsmaximumrangeofflexionatthecatchphaseoftherowingstrokecontributetohypermobilityofthelumbarspine(ReidandMcNair2000)Hypermobilityofthelumbarspinecorrelatesstronglywithlowbackpaininrowers(Howell1984)Increasinghamstringflexibilityloweredthenumberofoveruseinjuriesoflowerlimbsinmilitarybasictraining(HartigandHenderson1999)

Flexibilityisjoint-specificSomejointsofanindividualcanhaveaflexibilitygreaterthanaveragewhilesomeotherjointscanhavelessthanaverageflexibilitymdashthesamepersoncanhavenormalmobilityinthehipjointsbutsufferfromimpingementoftheshoulderandonejointofanypairofjointsmaybemoremobilethantheotherFlexibilityinajointisthesumofjointmobilityItdependsprimarilyontheshapeofjointsurfacesthelengthandpliabilityofligamentsandjointcapsulesthelengthorthecomplianceofmusclesassociatedwiththatjointFlexibilityalsodependsonyouremotionalstateonthetemperatureofyourbodythetimeofdayonthewarm-upinitialpositionoftheexerciserhythmofmovementspreparatorytensingofyourmusclesandonyourstrength(Marciniak1991TumanyanandKharatsidis1998)

Warm-upexerciseshaveaveryspecificeffectontheflexibilityofvariousjointsForexamplejoggingforfiveminutesprepareswellforanklestretchesbutisapoorpreparationfortrunkstretchesPeoplewhodidnotjogpriortotrunkstretchesimprovedtrunkflexibilitymorethanpeoplewhojogged(Willifordetal1986)Joggingputsmoststressonthemusclesmovingtheanklesandtheanklesgothroughmostoftheirrangeofmotionbutduringjoggingthemusclesofthetrunkkeepitsmovementstoaminimum

FlexibilityjustlikecoordinationisaffectedbytheemotionsbecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsThisbecomesobviouswhenanathlete(oranyoneforthatmatter)attemptsjugglingbalancingorstretchingwhenemotionallyupsetFlexibilityincreasesduringexcitement(Wazny1981b)

SomemotorqualitiesareinbornsuchasspeedotherssuchasbalancehavetobedevelopedatacertainagetoreachanexceptionallevelFlexibilityislikestrengthandendurancehoweverinthatitcanbebroughttohighlevelsbyanybodyandatanytimeinapersonslifeaslongasthejointsurfacespermitnormalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsports

normalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsportstrainingsaysldquoFlexibilityimprovesfromdaytodaystrengthfromweektoweekspeedfrommonthtomonthendurancefromyeartoyearrdquo(Ozolin1971)OutsideofpathologicalcasesexceptionalflexibilityisnotinbornandrequiresworkIfamorethannaturalrangeofmotionisneededmdashforexamplemorethan50degreesofturn-out(externalrotation)inahipjointwhichisdesiredinballetmdashthenitmaybenecessarytoelongateligamentsofthejoint(Reid1988)TheearlieronestartsflexibilityexercisestheeasieritistostretchtheligamentsofthehipInthecaseofthehipjointitisbesttostartbeforetheageof11beforetheangulationoftheneckofthethighbonebecomesstableandbeforetheligamentsbecomestrongerandtighter(RyanandStephens1988)BythewayresearcherssomeusingX-rayshavefoundthatdancersunusuallylargerangeofexternalrotationinthehipjointisduetostretched-outligamentsandnottoanabnormalshapeoftheirthighboneiefemoralretroversion(Reid1988)

CautionFlexibilitycanbeworsenedbyspendingmostofyourtrainingtimemovingjointsthroughashortenedrangeofmotionaswithsomebasketballplayerswhospendmostoftheirplayingtimeinacrouchedpositionneglectgeneralexercisesandendupwithshortenedhipandkneeflexors(Orlikowska1991)

Youcanimproveflexibilitybydoingexercisessuchasrunningswimmingandliftingweightsaslongasyourlimbsgothroughthefullrangeofmotion(TumanyanandDzhanyan1980Williamsetal1988)(LiftingheavyweightsdoesnotreduceflexibilityaslongastheexercisesaredoneinthefullrangePowerlifterswhododeadliftshaveagreaterrangeofhipflexionthanpeoplewhodonotdodeadlifts[Chang1988]Eventheelderlycanincreasetheirflexibilityasaresultofstrengthtrainingatthefullrangeofmotionwithresistancepermitting6-10repetitionswithoutstrainingmdashandwithoutanyadditionalstretchingexercises[Barbosaetal2002])

ForresistanceexercisestoincreaseflexibilitytheyhavetobeperformedalongthesamepathasthemovementinwhichtheincreaseofrangeofmotionissoughtwiththemusclesthatlimittherangeofmotionovercomingresistancewhenstretchedineveryrepetitionResistanceexercisesforincreasingflexibilityhavetolooklikestretchesinotherwordsbutwiththeactivemovementdoneintheoppositedirectionandagainstresistanceTheamountofresistancemustbesuchastopermitthefullrangeofmotioninmostrepetitionsoftheexerciseofcourseForexampletoincreaseshoulderflexibilitydostrengthexercisesfromastretchedpositionwithresistancelightenoughtostretchtheexercisedmuscles

astretchedpositionwithresistancelightenoughtostretchtheexercisedmuscleswithoutdangerofoverstretchingorofwrenchingtheshoulder(PlatonovandFesenko1990)Resistanceexercisesmaycauselossofflexibilityifthe

musclestobestretchedarenottheprimemoversintheexerciseexercisesaredonealongadifferentpaththanthatinwhichrangeofmotionistobeincreasedorresistanceistooheavytopermitthefullrangeofmotion

Evenstaticpassivestretchesdonefor30secondsbeforeandaftertheresistanceexercisesmaynotoffsetthiseffectasshownintheelderlybyGirouardandHurley(1995)

NotallathletescanalwaysliftweightsorrunwithlongstridestomovetheirlegsthroughafullrangeofmotionthoughAtsomestagesoftrainingtheseexercisescaninterferewiththedevelopmentoftheirsport-specificformProperlychosenstretchingexercisesarelesstime-andenergy-consumingthansuchindirectmethodsasliftingweightsorrunning

ApartfromincreasingtherangeofmovementinyourjointsstretchinghasotherfunctionsinyourworkoutAtthebeginningoftheworkoutsomedynamicstretchescanbegoodwarm-upexercisesAttheendofitasapartofthecool-downstretchingfacilitatesrecoveryItregulatesmusculartensionandrelievesmusclespasms(deVries1961)Afterstretchingbloodflowinmusclesisimproved

RelaxedstaticstretchesrelievemusclecrampsCrampshappentoexcessivelytensedmusclesespeciallytochronicallyusedmuscles(MilesandClarkson1994)whichiswhytheyarerelievedbypassivestretchingofthecrampedmusclesorbytensingtheirantagonists(Prolongedprofusesweatingmayresultinsuchelectrolyteimbalanceastocausecrampstoobutthenmorethanjustastretchisneededtorelievethem)

AnatomyphysiologyandflexibilitySkeletalmuscleconsistsofmanymusclefibers(cells)arrangedinparallelbundlesMusclecellscangrowindiameterbyincreasingthethicknessandnumberofmyofibrilsandinlengthbyformingadditionalsarcomeresmdashthecontractileelementsofamusclecelllinedendtoendwithineachmyofibrilMusclecellshavetheabilitytocontractandifrelaxedareveryextensibleWhenamusclecontractstwokindsofprotein(actinandmyosin)inthesarcomeresofitscellsslidealongoneanotherInthebodyamusclecanbecontractedto70orstretchedto130ofitsnormalrestinglength(VanderShermanandLuciano2001)ldquoNormalrestinglengthrdquoisthelengththatthemuscletakesupinthebodyinatypicalrestingattitudeOutsidethebodythemusclecanbecontractedto60ofitslengthandstretchedmorethan130Asamuscleisstretchedbeyonditsrestinglengthitsforceofcontractiongraduallydropsnearingzeroat200ofrestinglength(WilmoreandCostill1999)Musclecontractswithgreatestforceatitsnormalrestinglength

Amountofoverlapofactinandmyosininasarcomeremdashthecontractileelementofamusclecellmdasha)contractedb)restingandc)stretched

Whenamuscleisstretchedthesarcomeresinthemiddleofthemusclefibersaremoreelongatedthanthesarcomeresattheendsofthemusclefibers(Goldspink1968)

Exercisesinwhichmusclestenseastheyarebeingstretchedforexampleeccentrictensionsandcontract-relaxstretchescausechangesinthemusclefibersthatindicateanadditionofnewsarcomeresandthuslengtheningthemusclefibers(Frideacuten1984Handeletal1997LieberandFrideacuten2000)Sofartheactualincreaseintheserialsarcomerenumberhasbeenshowninratsthatdideccentricexercise(LieberandFrideacuten2000)

Researchsuggeststhatthebiggerthemusclesaroundajointthegreateristhepassiveresistancetomovementthroughouttherangeofmotion(Magnussonet

al1997Chlebounetal1997)Thispassiveresistancecanbedecreasedveryeffectivelybycontinuousmovementssuchasdynamicstretchesorresistanceexercisesdonethroughoutthefullrangeofmotion(McNairetal2001McNairandStanley1996Wilsonetal1992)Resistancetrainingofcalfmuscles(resistance70of1RM5setsof10repsfor8weeks)withoutstretchingforexampleincreasespassiveresistancetomovementthroughouttherangeofmotionbutaddingstaticstretchingavoidsthisincrease(Kuboetal2002a)Isometricstrengthexercisesiftheyarethesolemodeofstrengthtrainingincreasethehamstringspassiveresistancethroughouttherangeofmotionevenwhendonetogetherwithpassivestaticstretches(Klingeetal1997)Arationalstrengthtrainingisneverlimitedtoasingletypeofexercisehoweversothiseffectofisometricexercises(detrimentalforsomeathletes)isoffsetbytheinfluenceofalltheothertypesofexercisesForexamplestretchinganddoingresistanceexercisesthroughoutthefullrangeofmotionlowersthestiffnessofmuscle-tendonunit(Wilsonetal1992)

Afibrousconnectivetissuesheath(epimysium)encasesthewholemuscleBundlesofmusclecellsandevensinglecellsarealsosurroundedbythesametissue(perimysiumandendomysium)Thetensiongeneratedbymusclecellsistransferredtothefibersofconnectivetissue

TendonsarecordlikeextensionsofthistissueCollagenfibersamajorelementoffibrousconnectivetissuehavegreatstrengthlittleextensibilityandnoabilitytocontractThesefibersarearrangedinwavybundlesallowingmotionuntiltheslackofthesebundlesistakenupExtensionofatendonbeyondfourpercentofitslengthbreakscross-linksbetweencollagenfibersandstartsirreversibledeformationFurtherextensionbeyondeightpercentofthetendonslengthweakensthetendonasmorecross-linksbreakuntiliteventuallyruptures(RenstroumlmandJohnson1986)WithagemoleculesofcollagenchangebybecomingmorerigidwhichisreflectedingeneralbodystiffnessAnimproperuseofisometricoreccentrictensionscanputtoomuchstressonmusclecellsandcollagenfibersdamagingthemandcausingdelayedonsetmusclesoreness

Collagenfiberssurroundingmusclefibersattheirjunctionwiththetendon

Thestifferthetendonsthebetteruseofelasticenergyinstretch-shortencyclemovementsprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanthatrequiredfortakingfulladvantageofthestretch-shortencyclethenitmaybebeneficialforyoutoincreasetherangeofmotionatthecostofloweringthestiffnessofinvolvedmusclesandtendons(Wilsonetal1992)Doingdynamicresistancetrainingtogetherwithstaticstretchinggivesthebenefitsofincreasedtendonstiffnessandincreasedreuseofelasticenergyinastretch-shortencyclewithoutchangingorincreasingthepassiveresistancetothestretch(Kuboetal2002a)

Isometricstrengthtrainingincreasesthestiffnessoftendonsandthelongertheisometriccontractionsthegreatertheincreaseinstiffness(Kuboetal2001bKuboetal2001a)

Youcanpermanentlyelongatetendonsandconnectivetissuesheathswithminimalstructuralweakeningbylow-forcebutlong-durationstretchingwithtemperaturesofthetendonsatmorethan103degFToincreasetheamountofpermanentelongationyoumaintainthisstretchwhiletendonsandsheathscooldownThisfitsthedescriptionofarelaxedstretchdoneafterthemainpartofyourworkoutduringthecool-downwiththisqualifierthestretchmustbeattherangeofmotionatwhichmusclefibersposelessresistancethanthefibrousconnectivetissue

Resistanceexerciseswithmovementsofmaximalamplitudedevelopingbothstrengthandflexibilityareaneffectivemeansofincreasinglengthandextensibilityoftendonsandconnectivetissuesheathsofmuscles(Platonov1997)

Thejointcapsuleisaconnectivetissuesleevethatcompletelysurroundseach

movablejointImmobilizationforafewweekscauseschemicalchangesinthecollagenfibersofthejointcapsulethatwillrestrictyourflexibility

TheligamentsholdingyourjointstogetheraremadeprimarilyofcollagenfibersTheyhavemoreelasticfibersmadeoftheproteinelastinthandotendonsStretchingligamentsleadstoloose-jointednessandcanbeeffectivelyappliedonlywithchildrenInadultsanage-relatedincreaseintherigidityofcollagenfibersmakesanystretchesaimedatelongatingligamentshazardousWhenchildrenstretchballisticallyorstaticallytheirmusclesdonotcontractasstronglyasanadultsandtheirsofterligamentscanbestretched(Raczek1991)IfaligamentisstretchedmorethansixpercentofitsnormallengthittearsThereisnoneedtostretchligamentstoperformeventhemostspectaculargymnasticorkaratetechniquesThenormalrangeofmotionissufficientStretchingligamentsdestabilizesjointsandthusmaycauseosteoarthritis(Beightonetal1983)

Onecanhavetightligamentsandgoodmuscleflexibilityorlooseligamentsandpoormuscleflexibility(KrivickasandFeinberg1996)

BoneisadynamiclivingtissuemadeofcollagenfibersassociatedwithcrystalsofcalciumandphosphorusExercisescanchangethedensityandshapeofbonesTheformsofjointsurfacescoveredbyaglasslikesmoothandelasticcartilagealsochangeinthelong-termprocessofexerciseegdynamicstretchingorliftingweightsDependingontheamountofstress(exerciseforexample)bonesandjointscanadapttoitorbedestroyedbyit

TestsofflexibilitypotentialHerearesimpletestsyoucandotoseeifthestructureofyourjointsandthelengthofligamentswillnotkeepyoufromdoingsplits

FrontsplitIftheanglebetweenthefrontandrearlegislessthan180degreeswiththefrontlegstraightflexthekneeofyourfrontlegandseewhathappens

Frontsplitwithfrontlegstraight

DeeplungeThekneeofthefrontlegisflexedandtheanglebetweenthighsis180degrees

IfyoustartedtostretchpasttheagewhenelongatingligamentswasfeasibleyouprobablyhavedifficultytouchingthegroundwiththefrontthighoftherearleginthissplitWhatkeepsyoufromdoingthisisusuallynotamusclebutaligament(ligiliofemorale)runninginfrontofyourhipjointItistightenedbyanextensionofthehip(posteriortiltingofthepelvisormovingthethightothebackwhilekeepingthepelvisstraight)Flexingthehip(tiltingthepelvisforwardormovingthethightothefront)relaxesthisligamentToachieveaniceflatfrontsplityouneedtostretchthehamstringofthefrontlegandthemusclesofthelowerbacksoyoucantiltthepelvisforwardwhilekeepingthetrunkupright

Tomakesurethatthemuscles(hipflexors)pullingyourthighforwardarenotexceptionallyshortdothistestLieonatableonyourbackwithyourlowerlegshangingovertheedgePullonelegwithitskneeflexedtowardyourchestKeepyourbackflatonthetableIftheotherlegleftlyingonthetableisliftedbythismovementbeforetheanglebetweenyourthighsreaches120degreesyouriliopsoas(hipflexor)needssomestretching

youriliopsoas(hipflexor)needssomestretching

Iliopsoaslengthtest

SidesplitApersonunabletodoacompletesplitcanbringoneofthethighsintothepositionitwouldhaveinrelationtothehipinthesplitoratleastgetitmuchclosertothispositionthanwhenspreadingbothlegsatthesametimeNomusclesrunfromonelegtoanotherIfyoucandoonehalfofthesplitonlythereflexivecontractionofthemuscles(andnottheligamentsorthemusclesconnectivetissuesheaths)preventsyoufromdoingacompletesplitwithequaleasePeoplewiththickthighbonesandlargeandbroadpelvisesmaynothaveenoughrangeofmotioninthehipjointtopositiontheirlegasshowninthefollowingtestandsocannotdoacompletesidesplit(Kapandji1987)

IfyouthinkthatthestructureofyourhipswillnotletyoudosidesplitstrythistestThelegrestingonthechairisinthepositionitwouldhaveinasplit

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveas

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveastheprecedingtestbutitisinformativenonetheless

OutsiderotationofthethighinfirstballetpositionNearly90degreesofturnoutofthefootareachievedby50to70degreesofexternalrotationatthehipplusabout20degreesofexternalrotationatthekneeandankle(Reid1988RyanandStephens1988)Notetherelationoftheangle(lessthan90degreesfromthecenterline)inthispositiontotheangle(lessthan180degrees)betweenthethighsinasidesplit

Theamountofoutsiderotationofthefemurinthehipdecidesthequalityofyoursidesplit(Kushneretal1990)Thisrotationislimitedbythelengthoftheligamentsofyourhipjointsbythemusclesthatrotatethethighinsideandinafewcasesbytheconfigurationofthighbones

Normallyadductorspullthethighinwardandrotateitoutwardbutifthethighisrotatedoutwardasmuchasittakestodoasidesplitorafirstballetpositionadductorsalsohelptorotateitinward(Geselevich1976)whichmeansthatinadditiontobeingstretchedbyabductionadductorsarealsostretchedbyextremeoutsiderotationandcanthuslimitthisrotation

Notethatindoingasidesplityounotonlyspreadyourlegssidewaysbutalsoyoutiltyourpelvisforward(thesamewayaswhenyouleanforwardsoyourtrunkisparalleltothefloorpushingyourbuttockstotherear)androtateyourthighsoutward

InasidesplitwiththefeetpointingupyoutiltyourpelvisalittlebutrotatethethighsmaximallyoutwardInasidesplitwiththefeetpointingforwardyoutilt

yourpelvisstronglyforwardandyourthighsrotateoutwardastheyarespreadapartThealignmentofthehipsandthighsinbothtypesofthesidesplitisthesameYoucannotdothissplitwithoutsomecombinationofrotatingyourthighsoutwardandtiltingyourpelvisforwardSpreadingthelegswithouttheseadditionalmovementstwistsandtightenstheligamentsofthehipandjamsthetopsofthenecksofyourthighbonesagainstthecartilagecollar(labrumacetabulare)attheupperedgeofyourhipsocketItmayalsomdashiftheanglebetweentheneckandtheshaftofthethighboneislessthan125deg(coxavara)mdashjamthegreatertrochantersagainstthehipboneabovethejointsocketStretchingtheligamentsatthefrontandbottomofthehipjoint(iliofemoralandpubofemoralligaments)letstheheadofthethighboneslippartiallydownwardoutofthejointsocketduringabductionThispermitsagreaterangleofabductionbeforetheneckofthethighbonecontactstheupperedgeofthejointsocket(CiszekandSmigielski1997)Thedownsideisalessstablehipjoint

Thisjammingofeithertheneckofthethighintothecartilageorinthecaseofpeoplewithcoxavaraofthegreatertrochantersagainstthehipbonesisthecauseofpainandlimitssidewaysmovementinboththesidesplitandtheraisingsidekick

Theforwardtiltofthepelvis(hipflexion)unwindsallcapsularligamentsofthehipamongthemthepubofemoralligamentwhichresistsabductionandoutwardrotationandtheiliofemoralligamentwhichresistsoutwardrotation(Kapandji1987)Boththetiltandtheoutwardrotationofthethighrepositionthesocketofthehipjointinrelationtotheneckofthethighbonesothebrimofthejointcavityisfacedwiththeflatfrontalsurfaceofthethigh-neck(theneckofthethighboneisflattenedfront-to-back)andthegreatertrochanterfacesthespacebehindthejointsocket(CiszekandSmigielski1997)Seefigures4-6inAppendixA(Asimilarease-of-movementtechniquehappensintheshoulderjointmdashyoucanmoveyourarmalittlefurtherupsidewayswithoutmovingyourshoulderbladeifyourotateyourarmoutwardsothegreatertuberosityofthearmbonedoesnothittheacromionortheligamentthatstretchesbetweentheacromionandcoracoidprocess)

Anotherwayoffindingthecorrectalignmentistousethehorse-ridingstanceastheinitialpositionforyourisometricstretchesleadingtothesidesplitThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjointJustmakesurethatyourstanceiscorrectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchest

yourthighsparalleltotheflooratanywidthtoespointingforwardandchestup

Correctalignmentofthighsandpelvisinsidesplits

TosumitallupyoucannotdothesidesplitwithoutcombiningtheoutwardrotationofyourthighswithaforwardtiltofyourpelvisAndyestherearepeoplewhosehipjointsmaynothaveenoughrangeinthesemotionstopermitdoingasidesplitThosearethepeoplewiththickthighbonesandlargeandbroadpelvises(Kapandji1987)

Intheexamplesofjointmobilitytests(inchapter8ldquoAlltheWhysofStretchingrdquo)relievingthetensionofthemusclesaroundthejointincreasesitsrangeofmotionIfyoucanperformthesetestsofjointstructureandligamentlengththismeansthatonlymusculartensionpreventsyoufromdoingsplitsMusculartensionhastwocomponentsthetensionactivelygeneratedbythecontractileelementsofstimulatedmusclefibersandthepassivetensionpresenteveninaninactivedenervatedmuscleduemainlytotheconnectivetissuesassociatedwiththemuscleandtoamuchlesserdegreethemicrostructureofmyofibrils(restingtension)Someauthors(MJAlterHAdeVriesSASoumllveborn)declaretheconnectivetissuetensiontobethemainfactorrestrictingflexibilityTheyadvocateslowstaticstretchingeveninawarm-upasifmuscleswerepiecesoffabrictobeelongatedtoadesiredsizeInthemusclestretchedtowellover100ofitsrestinglengthhowevertherestingtensionisasmallfractionofthetensionduetoactivecontractionEventuallyatapproximately120ofamusclesrestinglengththetwocomponentsofmuscle

tensioncontributeaboutequallytototaltension(SchotteliusandSenay1956)(Rememberthat130ofrestinglengthisusuallythemaximumstretchofamuscleinthebody)Atgreaterlengthstheresting(passive)tensionincreaseswhiletheactivetensiongeneratedbycontractingmusclefibersdecreases

RecentresearchgivesconflictinganswersastowhatlimitsflexibilityorrangeofmotionmdashneuralfactorsorthemechanicalpropertiesofamusclewithitsconnectivetissueInthecaseofsinglestretchesofthehamstringsMagnussonetal(1998)concludethateitheraslowdynamicpassivestretchorastaticpassivestretchincreasesrangeofmotionldquobyincreasingstretchtolerance[aneuralfactor]whiletheviscoelasticcharacteristics[mechanicalproperties]ofthemuscleremainunalteredrdquoHalbertsmaetal(1996)showedasimilarresultafterone10-minutesessionofstaticpassivestretchesInanotherstudyMagnussonetal(1996a)showedthatProprioceptiveNeuromuscularFacilitation(PNF)stretchingofhamstringsincreasedrangeofmotionmorethanpassivestaticstretchingandconcludedthatPNFstretchingalteredstretchperception(againaneuralfactor)ThisdiffersfromtheconclusionofMcHughetal(1998)thatflexibilityisdeterminedbymechanicalpropertiesofmusclesratherthanbyneuralfactorsbecauseinthecaseofslowstaticstretchesofthehamstringwithmusclesofthethighcompletelyrelaxedldquoseventy-ninepercentofvariabilityinmaximumrangeofmotioncouldbeexplainedbythepassivemechanicalresponsetostretchrdquo

Long-termstudiesaresimilarlyambiguousMagnussonetal(1996b)concludethatthreeweeksofslowstaticstretchingofhamstringmusclesincreasedrangeofmotionasldquoaconsequenceofincreasedstretchtolerance[aneuralfactor]ratherthanachangeinmechanicalorviscoelasticpropertiesofthemusclerdquobecausethepassiveresistancetostretchdidnotchangeAlsosimilarwastheconclusionofHalbertsmaandGoeken(1994)afterfourweeksofpassivestaticstretchingofhamstringsIncontrastKuboetal(2002b)concludedthatthreeweeksofstaticpassivestretchingofthecalfmusclesloweredpassiveresistancetostretchbyaffectingtheconnectivetissueinthemuscleThreeweeksofstretchingthecalvesusingthecontract-relaxmethodalsoresultedinloweringthepassiveresistancetostretchinanexperimentbyToftetal(1989)Wilsonetal(1992)showedthateightweeksofstretchingchestmusclesincreasedflexibilityandreducedstiffnessofmusculo-tendinousunitmdashprobablybyreducingstiffnessofthetendons

Noneofthesestudiesshowswithabsolutecertaintythatflexibilityisdecisivelydeterminedeitherbytheneuralfactorsorbythemechanicalpropertiesofthe

determinedeitherbytheneuralfactorsorbythemechanicalpropertiesofthemuscleespeciallyofitsconnectivetissue

TherearecertainlyargumentsfortheconsiderableroleofthenervoussystemindeterminingflexibilityForinstancethreedifferenttypesofstretchesincreasethestaticrangeofmotioninvaryingdegreesbothinasinglestretchaswellasinseveralsessionsofstretching(Holtetal1970Tanigawa1972)Soacontract-relaxstretchincreasesrangeofmotionmorethanastaticpassivestretchandacontract-relax-antagonist-contractstretchincreasesrangeofmotionmorethanacontract-relaxstretch(EtnyreandAbraham1986a)ThesestretchesdifferintheutilizationandsequenceofmuscletensionsmdashactionsthataffectthenervousregulationofstretchedmusclesFurtherTanigawa(1972)showedthatwhilethesubjectswhousedcontract-relaxstretchingforthreeweekstwiceperweekgainedmorerangeofmotionthanthosedoingpassivestretchestheyalsolostmorerangeduringoneweekofnotstretchingIfconnectivetissuewerethechiefdeterminantofflexibilitythesedifferentgainsandlosseswiththetwotypesofstaticstretcheswouldntmakesense

Forpracticalpurposesaslongasyoufeelyourmusclescontractinresponsetoastretchitmeansthatrelaxingthemusclescanimproveyourstretchandthatyoushouldconcernyourselfmorewithnervousregulationofyourmusclestensionandlesswithyourmusclesconnectivetissue

Thenervoussystemregulatestensionandthusthelengthofyourmusclesbyinfluencingthecontractileelement(Theillustrationbelowsumsupwhatfollows)

Structuresandnervepathwaysinvolvedincontrolofamuscleatthelevelofitscorrespondingsegmentofspinalcord

SeveralnervecellsreceivesignalsfromandsendsignalstoeachmuscleNervecellsreceivingthesignalsarecalledsensoryneuronsDirectlyorthroughotherneuronstheycontactnervecellsthatsendsignalstothemusclesThecellswhosenervefibersconductsignalstothemusclesarecalledmotoneuronsTheircellbodiesarelocatedinthespinalcordorinthebrainstemOtherneuronscontactandinfluencemotoneuronsSomecanstimulatethemotoneuronswhichcausesacontractionofthemusclefibersinnervatedbythemSomecaninhibit(block)motoneuronscausingarelaxationofmusclefibersInmovementswhenthemotoneuronsofonesetofmusclesarestimulatedmotoneuronsofthemusclesopposingthemareinhibitedThisiscalledreciprocalinhibitionItallowsyoutomove

NeuronscausingcontractionofmusclesarecalledmotoneuronsAlphaDoingdynamicstretchesasawarm-upforadynamicactionrequiresstimulatingmotoneuronsofthemovingcontractingmusclesinawaythatissimilartothestimulationtheywillreceiveduringtheactionDuringstaticstretchesthosemotoneuronsarenotstimulatedinsuchaway

MusclespindlesareembeddedwithinamuscleatthemidpointsofsomemusclefibersTheyconsistofspecialkindsofmusclefibers(intrafusalmusclefibers)thatcancontractonlyattheirendsAttheircenterarethestretchreceptorsTherearetwokindsofstretchreceptorsonerespondingonlytothemagnitudeofthestretchandanotherthatrespondstoboththemagnitudeandthespeedofstretching(Bishop1982)StretchreceptorsinastretchedmusclesendsignalsthatreachamotoneuronAlphaandcauseittosendimpulsestothemuscleForexamplewhenamuscleisstretchedbytappingitstendonasintestingtheknee-jerkreflexreceptorsinthespindlessendimpulsesthatreachmotoneuronsAlphastimulatingthecontractionofthismuscleanditssynergistsorcooperatingmusclesThesameimpulsesentbystretchreceptorsinhibitsmusclesantagonistictoitandsoyourlegkicksThisknee-jerkreflexisanexampleofamyotaticorstretchreflexAquickstretchcausesacontractionpreventingfurtherstretchingThiscontractionlowersthestimulationofthespindles

Duringanisometriccontractionthefrequencyofsignalsfromthemusclespindleisdecreased(Bishop1982Orlikowska1991VanderShermanandLuciano2001)ThismaybetheneuralmechanismbehindyournotfeelingstretchingwhenyouaretensingamusclestretchedbelowthepainthresholdsuchasduringthetensingphaseofanisometricstretchThiseffecttogetherwithwhathappenstoamuscleasitisstretchedandtensedmayalsoexplainwhyitiseasiertoincreaserangeofmotionafteranisometrictensionthanwithoutitAsastretchedmuscleistensedthesarcomeresinthemiddleofmusclefibersshortenandstretchthesarcomeresatthefibersendstogetherwiththefibrousconnectivetissueinserieswiththempickinguptheslackRelaxingaftersuchtensionreleasestheslackandthiscouldbewhyyoucanextendtherangeofmotionfurtherbeforefeelinganewstretchlimit

TheGolgiorgansarelocatedinthetendonatitsjunctionwiththemuscleanddetectchangesintensiongeneratedeitherbycontractingamuscleorbystretchingitThemosteffectivestimulusforGolgiorgansisanactivemusclecontraction(Houketal1971)EachGolgiorganisconnectedwithfromfivetotwenty-fivemusclefibersAsthecontractingmusclepullsonthetendonitcausestheGolgiorganstofireimpulsesinrelationtotheforceofcontraction(Bishop1982)TheseimpulsesactivateassociationneuronswhichthensendtheirimpulsestoinhibitthemotoneuronsAlphaofthecontractingmuscleThisstopstheflowofimpulsesfromthemotoneuronsAlphatothemuscle(ThisistheusualexplanationforthemechanismofPNF[ProprioceptiveNeuromuscular

Facilitation]andisometricstretching)TheGolgiorgansmayalsoinfluencemotoneuronsGamma(Bishop1982)

RenshawcellsaresmallnervecellslocatedclosetothemotoneuronsAlphaTheyareconnectedthroughsynapseswithmotoneuronsandareactivatedbytheimpulsesthatthesemotoneuronssendtomusclefibersRenshawcellsthroughtheiraxonssynapsebackbothonthemotoneuronsthatactivatethemandonothersImpulsesfromtheRenshawcellsinhibitmotoneuronsThiscircuitregulatesthefrequencyofimpulsesreceivedbymusclesandkeepsthemfrommakingcontractionsthataretoostrongRenshawcellsareconnectedwithboththesmall(tonic)motoneuronsAlphainnervatingslow-twitchmusclefibersandwiththelarge(phasic)motoneuronsAlphainnervatingfast-twitchmusclefibersRenshawcellsaremorestronglyexcitedbyimpulsesfromphasicmotoneuronsactivatedinvoluntarycontractionsthanbyimpulsesfromtonicmotoneuronsbutwhenexcitedtheyinhibittonicmotoneuronswhicharemostresponsivetothestretchreflexmuchmoresothanarephasicones(Bishop1982)ThisisanotherpossibleexplanationofPNFandisometricstretching

ThereareneuralcircuitsandpathwaysthatmaycauselessenedresistancetostretchmoreformallycalledpostcontractivereflexdepressionPostcontractivereflexdepressionfollowsastrongvoluntarycontractionofthemuscleItpermitsagreaterrangeofmotionincreasethanstretchingwithoutaprecedingcontractionNomatterwhattheexactcauseoflesseningtheresistancetostretchtheresistanceissmallestimmediatelyuponrelaxationfollowingacontractionofthemusclesabouttobestretched(MooreandKukulka[1991]haveshownthatreflexesareweakestwithinthefirstsecondofrelaxationafteracontractionofthemuscleandthenrecovertonearly70oftheirnormalvaluesbythefifthsecondThismaybewhyyourstretchiseasiestwithinthefirstsecondaftertheendofacontraction)Resistancetostretchingcanbereducedevenmorebyimmediatelyfollowingtherelaxationofthestretchedmuscleswithcontractionoftheirantagonists(EtnyreandAbraham1986aEtnyreandAbraham1986bEtnyreandAbraham1988)

MotoneuronsGammaarelocatedinthespinalcordclosetomotoneuronsAlphaTheseneuronsregulatethetensionofintrafusalfibersinmusclespindlessothatifthewholemuscleisshortenedthespindlecanadjustandstillbeabletodetectchangesinmusclelengthTherearetwotypesofmotoneuronsGammastaticanddynamicStaticGammadeterminelengthsensitivityofreceptorsinthemusclespindlewithlittleeffectonvelocitysensitivityDynamicGamma

determinevelocitysensitivitywithlittleeffectonlengthsensitivity(Bishop1982)

ThebrainthroughitspathwaysofnervefibersconductingimpulsesdownwardssimilarlyaffectsmotoneuronsAlphaandGammabuttheGammaaremoresensitiveStaticGammamotoneuronswhichregulatethemusclespindlesdetectionofthemagnitudeofastretcharestimulatedbythecoldcenterandinhibitedbytheheatcenterinyourhypothalamus(Bishop1982)StaticmotoneuronsGammaarethuseasiertoactivatewhenyourbodytemperatureislowandsoyourflexibilityworsensthen(WhencoldisappliedlocallyforexampletoasinglemusclegrouptheeffectmaybeoppositemdashthestretchingmaybecomeeasierThisisbecauselocalcoolingreducesthesensitivityofmusclespindlesbutnotoftheGolgiorgans[MeeusenandLievens1986Strzelczyk1996])

MentalstresspainanxietyandfearthankstothesesamedescendingpathwaysactivatemotoneuronsGammawhichincreasethestretchreflexthusmakingyoulessflexible(Soumllveborn1989)Thisisonemorereasonnottodostaticpassivestretchesduringawarm-upwhenyoumaybeexcitedorevenanxiousaboutthechallengingactivitiesahead(ThewaysofwarminguptodealwithprestartanxietyandprestartapathyaredescribedinthebookScienceofSportsTraining)

DescendingpathwaysmotoneuronsGammaspindlemusclefibersstretchreceptors(inaparticularspindle)sensoryneurons(innervatingaparticularspindle)andamotoneuronAlphaarecollectivelycalledtheGammaloopTheGammaloopactivitymeasuresandinfluencesthelengthandtensionofamuscleThankstothisloopthesameweightcanbesupportedbydifferentlengthsofamuscleorthesamelengthcansupportdifferentweightsTheGammaloopregulatesthesensitivityofmusclespindlesIfbecauseofloweredtonusaninsufficientamountofimpulsescomesfromstretchreceptorstheGammaloopcompensatesmakingthemusclespindlesshorterThismaybewhypeopleexperiencestiffnessuponfirstawakening

Yourkinestheticormuscleandjointsenseisservedbymorethanthealready-describedkindsofreceptors(musclespindlesandGolgiorgans)Therearereceptorsofpainpressurejointpositionandmovementlocatedinthejointcapsulesligamentstendonsmusclesandtheirfasciaeandinskin

ThecombinedinputfromallthereceptorsinfluencesyourreflexivereactionstochangesinyourbodypositionandmusculartensionYouractualreflexesareneverassimpleastheoversimplifieddescriptionofaknee-jerkUsuallythewholebodyrespondstoanystimulusRecallthetest(seethetestsofflexibilitypotentialearlierinthischapter)whereyoucouldseewhetherthebonesandligamentsofyourhipswouldletyoudoasidesplitThereisnomuscleorligamentrunningfromonethightoanotheryetevenifyouhavepassedthetestyoucannotdoacompletesidesplitwithoutsometrainingWhenyouspreadbothlegsatthesametimethereflexivecontractionofthemusclesonbothsidesofthebodygetsinyourwayReflexesserveusefulpurposesinnormalcircumstancesandwhenyourlegsslidesidewaysthetensionoftheadductorsandtheirsynergistsonbothsidesofthebodyisneededtomaintainuprightposture

SomuchforthereflexiveregulationofmusculartensionNowconsiderthebrainsroleincontrolofmusculartensionthrougheitherstimulatingorinhibitingthemotoneurons

SomeofthenervefibersconductingkinestheticinformationgotothecerebellumwherewithoutyourbeingawareofityourtonuscoordinationandbalanceareregulatedOtherfibersgotothecerebralcortextheouterlayerofthebrainwhichcontainshighercentersthatinterpretandcorrelatesensorydataThesefibersprovideyouwithsensorydatayouareconsciousofthedatayoufeelTheneuronslocatedinthecerebralcortexcontactmotoneuronsthroughthedescendingpathways

DescendingpathwaysconsistofnervefibersoriginatinginthecerebralcortexandendinginthespinalcordThesefiberseitherdirectlycontactthemotoneuronsAlphaGammaorassociationneuronsinthespinalcord(thedirectdescending)orfirstsynapsewithneuronsinnervecentersbelowthecortexandinthecerebellumInturnthoseneuronseventuallysynapseonmotoneuronsAlphaGammaoronassociationneurons(themultineuronaldescendingpathways)ThedirectpathwaysgovernprecisevoluntarymovementsThroughconsciousdecisionstomakecertainmovementsortocontractgroupsofmusclesyoucanoverridesomeofyourreflexes

Themultineuronaldescendingpathwaysareresponsibleforthecontrolofrapidmovementsposturalmechanismsthecoordinationofsimultaneousmovementsoflocomotionandthecoordinationoffinevoluntarymovementswithpostural

mechanismsTheconnectionbetweenthecerebellumandtheareasofthebraingoverningemotions(hippocampusamygdalaseptalareas)makesmusculartonusandcoordinationdependentonemotionsandviceversa(Grochmal1986)Mentalstressincreasesamplitudeanddecreasesthefrequencyofmuscletremorpossiblybyincreasingthegainofthestretchreflex(Growdonetal2000)

YogausesthisconnectionYogaexercises(asanas)donotusetensioninastretchedpositionByholdingrelaxedmusclesinapositionjustshortofpainandreflexivecontractionYogis(inalong-termprocess)graduallylowerthesensitivityofthemechanismsregulatingthetensionandlengthofthemusclesYogastretchesseemtobealitmustestorasortofbiofeedbackmonitortellingthepractitionerhowproper(fromaYogapointofview)hisorherstateofmindis

PracticalconclusionsforsportstrainingMusclefibersareverystretchablebutinthemuscletheyareconnectedwiththelessstretchablefibrousconnectivetissueThisfactisusedtoexplainthelossofflexibilitysolelyasaresultoftheshorteningoftheconnectivetissueinandaroundthemusclesSuchshorteningcanbecausedbylackofmovementorbyexercisingregularlywithinlessthanafullrangeofmotion

ButthereismoretoitthanthatDifferentstretchingmethodsbringaboutdifferingresultsdynamicstretchingimprovesdynamicflexibility(dynamicrangeofmotionandresistancetostretchingthroughouttherangeofmotion)staticstretchingimprovesstaticflexibility(staticrangeofmotion)andtoalimitedextentdynamicflexibility(MoscovandLacourse1992)Continuousmovementsdecreaseresistancetostretchingthroughouttherangeofmotionmoreeffectivelythanstaticstretchingwhilestaticstretchingmoreeffectivelyincreasestherangeofmotionanddecreasestheamountofforceneededtoholdastretchortensioninastaticposition(McNairandStanley1996McNairetal2001)Furthermorethestretchingmethodyouchoosemdashballistic(bobbingupanddowninastretchnotadvisable)staticrelaxedorisometricmdashaffectstheamountoftimetoreachthecurrentmaximumineachstretchingsessionandtimetoachievedesiredresults(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)Afterexercisesincreasingrangeofmotionthroughactivemovements(forexampledynamicstretchesorstaticactivestretches)theincreaseofflexibilitylastslongerthanafterpassivestretching(StarzynskiandSozanski1999)ThepossiblechangesinconnectivetissuesresultingfromstretchingbyanyofthesemethodsdonotexplainallthedifferencesThesedifferencesaremostlikelytheresultofthewayagivenkindofexerciseactsuponthenervoussystem

MusclesareusuallylongenoughtoallowforafullrangeofmotionpermittedbythestructuresofjointsItisthenervouscontroloftheirtensionhoweverthathastoberesetforthemusclestoshowtheirfulllengthThisisthemostlikelyexplanationwhytenminutesofdynamicstretchinginthemorningletsyoudisplayyourfullrangeofmotionindynamicmovementslaterinadaywithoutawarm-upRegularlyrepeatingmovementsthatdonotuseafullrangeofmotioninthejoints(egbicyclingcertainexercisesofOlympicweightliftingstandardpush-upsonthefloor)howeversetsthenervouscontroloflengthandtensioninthemusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishes

themusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishestherangeofmotion(Orlikowska1991)ImmediatelyafterafatiguingjogoraslowruninwhichtheathleteslegsmovedatareducedrangeofmotionbothdynamicandstaticflexibilityofthehipsandkneesaretemporarilydiminishedItseemstobetheresultofincreasedsensitivityofstretchreceptorsmdashneuralcompensationfortheeffectsoffatigueonthemusclescontractionsWhilethiscompensatorymechanismissupposedtoworkinallfatigue-inducingandhigh-tensionexercises(Hayes1976)itdoesnotcausesuchadrasticreductionofflexibilityifintheseexerciseslimbsmovethroughtheirfullrangeofmotionSodisplayingyourfullrangeofmotionwhilefatigued(butnotextremelyfatigued)afterdoingheavydeepsquatsiseasierthanafteralongrun

Theotherfactorindiminishingtherangeofmotionrelevanttomanysuccessiveworkoutsisshorteningofmusclefibers(lossofserialsarcomeres)inthemusclesthatworkonlyoverareducedrangeofmotion(Williamsetal1988)EasternEuropeancoacheswillnotlettheirgymnastsridebicyclesasameansofendurancetrainingforexampleeventhoughtheyseemtohavealltheflexibilitytheyneed

StrenuousworkoutsslightlydamagethefibersofconnectivetissueinthemusclesUsuallythesemicro-tearshealinadayortwobutalossofflexibilityissupposedlycausedbythesefibershealingatashorterlengthTopreventthissomephysiologistsrecommendstaticstretchingafterstrengthworkoutsAllthissoundsverygoodbutthesamegymnastswhoarekeptfrombicyclingrunwithmaximalaccelerationstoimprovetheirspecificenduranceSuchrunningisastrenuousintensivestrengtheffortforlegmusclesbutinfastrunninglowerlimbmusclesworkthroughafullrangeofmotioninthehipandkneejointsandbecauseofthatthereisnoadverseeffectonflexibilityIfconnectivetissuewereafactorthenstretchingafteraworkoutwouldbeenoughandthesegymnastscouldridebicycleswiththesameresultThesituationwithstandardpush-upsisverysimilarIfyoudoacoupleofhundredadayonthefloorsothemusclesofyourchestshouldersandarmscontractfromashortenedpositionnoamountofstaticstretchingwillmakeyouabaseballpitcherorajavelinthrower

TherearetwotypesofstretchreceptorsonedetectingthemagnitudeandspeedofstretchingtheotherdetectingmagnitudeonlySensitivityofeachtypeofreceptorisdeterminedbytherespectivetypeofmotoneuronsGamma(throughregulatingtensionofeithertypeofintrafusalfibersinmusclespindles[Bishop1982McArdleKatchandKatch1996])Thismayexplainwhyflexibilitytrainingisspeed-specific

trainingisspeed-specific

Staticstretchesimprovestaticflexibilityanddynamicstretchesimprovedynamicflexibilitywhichiswhyitdoesnotmakesensetousestaticstretchesasawarm-upfordynamicactionThereisconsiderablebutnotcompletetransferfromstatictodynamicflexibility(MoscovandLacourse1992)

Dynamicstretchingbymovementssimilartothetaskmdashforexamplelegraisesbeforekickinglungesbeforefencingarmswingsbeforeplayingtennismdashdonewithgraduallyincreasingrangeandspeedofmotionfacilitateneuralpathwaysthatwillbeusedinthetask(Facilitationmeansincreasedexcitabilityofneuronsbymeansofrepetitiveuseortheaccumulationofimpulsesarrivingfromotherneurons)Thesemovementsofgraduallyincreasingrangeandspeedofmotionrequiremuscularcontractionsincreasinglysimilartothoseofthetask(kickfencingattackserve)Thesecontractionscausearteriolesandcapillariesintheworkingmusclestodilateinproportiontotheforceofcontraction(McArdleKatchandKatch1996)Flexibilityimproveswithanincreasedflowofbloodinstretchedmuscles(Wazny1981b)

StaticstretchesdonotfacilitatethesepathwaysdonotpreparethenervoussystemandbloodvesselsinmusclesforthedynamictaskYouevensweatdifferentlywhenwarmingupwithdynamicactionsthanwhendoingstaticstretchesDuringdynamicexercisesyousweatalloverandyoursweatishotDuringstaticstretchingyousweatlittlemainlyonthefaceThistellsyouthatstaticstretchingisapoorwarm-up

Flexibilitytrainingisalsoposition-specificResearchdonebyNicolasBreit(1977)comparingtheeffectsofstretchinginthesupineandtheerectpositionshowsthat

a)subjectswhotrainedinanerectpositiontestedbetterinthispositionthansubjectswhotrainedinasupinebuttestedinanerectposition

b)greatergainswererecordedforbothgroupsinasupinetestpositionthaninanerecttestpositionThesubjectstestedintheerectpositionhadtoovercomeanextraamountoftensioninthemusclestheystretchedbecauseofthereflexesevokedbystandingandbendingover

Youcanusethepostcontractivereflexdepressionorincreasedldquostretchabilityrdquo(lowerresistancetoastretchfollowingastrongcontraction)causedbyanyoftheexplainedmechanismsbycontractingamusclebeforerelaxingand

theexplainedmechanismsbycontractingamusclebeforerelaxingandstretchingitThisincreasestheamountofpossiblestretchThecontractioncanbeshortmdash3secondsmaybeenough(NelsonandCornelius1991)Thestretchhastobedonewithinfivesecondsofrelaxationaftercontractionandpreferablyinthefirstsecond

Afterreachingamaximalstretch(maximalforyouatagivenstageofyourtraining)tensingthemuscletoholdthispositionlongerthanthefewsecondstypicallyusedtocausethepostcontractiverelaxationfurtherincreasesyourstaticstrengthinthismaximalrangeofmotionorstretchAstrengthincreaseinextremerangesofmotion(causedbysystematicisometricstretchingorresistanceexercisesinafullrangeofmotion)seemstobearesultatleasttoadegreeofthelongitudinalgrowthofmusclefibersLong-termexerciseinwhichhumanmusclestenseastheyarestretchedcauseschangesinthemusclefibersthatindicatetheirlengtheningthroughaddingnewsarcomeres(Frideacuten1984)Handeletal(1997)conductedastudyinwhichathletesdidcontract-relaxstretches(stretcheswithisometriccontractions)foreightweeksandshowedchangesinstrengthdisplayedthroughouttherangeofmotionthatindicatedlongitudinalgrowthofmusclefibersbytheadditionofsarcomeresTheoppositehappenswhenexercisesaredoneexclusivelyatareducedrangeofmotionmdashthereislossofsarcomeresandmusclesshorten(Williamsetal1988)

Strongmusclestenselessthanweakonestosupportthesameload(MoritanianddeVries1979Ploutzetal1994)ThestrongmusclescanbemoreelongatedwhilestillcomfortablyovercomingresistanceInthemusclesofstrongpeoplewhoregularlyovercomehighresistancemotorunits(severalmusclefibersandanervecellactivatingthem)synchronizetheiractionevenwhenovercominglowresistance(Hayes1976)ThismaybewhyathleteswhosethighmusclesarestrongenoughtoslideupfromasplittostandinguprightcanslidedownintoasplitwithlessmuscletensionandresistancetothestretchthanweakerpersonsPerhapswhenallmotorunitstensetogetherevenmoderatelythestretchreflexismoredepressedthanifonlysomemotorunitsweretensingveryhardeitherbecauseofstimulatingagreaternumberofGolgiorgansorbecauseofthemechanicaleffectonallthemusclefibersandtheconnectivetissueinserieswiththem

AspeopleagechangesoccurintheirmusclesthatareassociatedwithadecreaseinstrengthandflexibilitymdashlossofmusclemassandincreasedstiffnessoffibrousconnectivetissueDoesthatmeanthattheelderlycannoteffectivelyuseisometricstretchesNoitdoesnotmdashbecausethesechangescanbeoffsetby

strengthtrainingmdasheveninveryoldage(Fiataroneetal1990Evans1999)AslongasyourjointsarenotdeformedandpermitnormalrangeofmotionandthereisnocontraindicationforstrengthtrainingyoucanbenefitfromisometricstretchesWhatrangeofmotionyoucanachieveandhowfastdependsontheinitiallevelofyourflexibilityandstrengthIfyourmusclesarelongenoughforsplits(youcancheckitwithtestsshownearlierinthischapter)youmightbeabletomakethemstrongenoughtosupportyouinasplitmdasheventhoughgainsinabsolutetermsmaycomemoreslowlythaninthecaseofyoungpeople

CoordinationandflexibilitydependonyouremotionstoobecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsTryjugglingbalancingorstretchingwhenyouareupset

TheopeningcautionyoureadisworthrepeatingMentalrigiditymdashtheinabilitytoabandonfixedideasasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)andcoordinationisconsideredamotorexpressionofintellect(Wazny1981a)

RecapThefollowingfactorsarelistedinorderoftheirimportanceinimprovingflexibility

ThegreatestandfastestgainsaremadebyresettingthenervouscontrolofmuscletensionandlengthSpecialstrengthexercisescanstimulatethemusclefiberstogrowlongerandelongatethefibrousconnectivetissueassociatedwiththemuscleStretchingtheligamentsandjointcapsulesandultimatelyreshapingjointsurfacestakesyearsandbringsaboutthesmallestamountofimprovement(Matveyev[Matveev]1981)

9QuestionsandAnswersonStretchingThesearetypicalquestionsfromreadersofthisbookAmongthemmaybejustthetypethatyouwanttoaskStudytheanswersandperhapsyouwillbeabletoapplythemtoyoursituation

DoesThisMethodReallyWorkAndHowPeoplewhodontbelievewhattheyseeaskthevariationsofthequestionldquoIsittrulypossiblerdquobecauseIguesstheywerenotexposedtorationalsportstraining

QuestionIsittrulypossibletoproduceapermanentinstantlyaccessibleflexibilitythatrequiresnowarm-uporanyotherpreparation

AnswerYesOtherwisewhatisthepointofpracticingmartialartstechniquessuchashighkicksiftheyrequireawarm-upIpersonallyknowmanyathleteswhocandisplaymuchgreaterflexibilitywithoutawarm-upthanwhatIshowinthisbookOfcourseIcandoeverythingthatyouseeinthisbookalsowithoutawarm-upIfyourcoachorinstructorcannotteachyouhowtohavesuchflexibilitythenittellsyousomethingabouthisorherknowledgeofhumanphysiologyandofthemethodologyofsportstraining

QuestionHowlongittakestodofullfrontandsidesplitsusingyourbook

AnswerItdependsonyourstrengthandinitialflexibilitySomepeoplereachsplitswithinamonthwhileothersneedseveralmonths

QuestionWhydoesthebodyhaveanaturaltendencytopreventonefromdoingasplitIknowthatIhavetheabilitytodoasplitbecausewhenIdosidelunges(onelegextendedandonelegpulledinsupportingmybody)Icandoaldquohalf-splitrdquoThatisIcanfullyabduct(extendtotheside)onelegtillmypelvishitsthefloormdashbutwithmyotherlegpulledinunderneathmeIcandothiswithbothlegsbutnotatthesametimeWhydoesthenervoussystemhavetobetrainedtoallowforfullyabductingbothlegsatthesametime

AnswerTofindoutmoreaboutthenervoussystemreadaboutthereflexesinneurologytextbooksorreadchapter8ofthisbook

ApartfromyournervoussystemnotbeingusedtospreadingbothlegsatthesametimeyouradductorsmaybeweakWeakadductorstenseharderandstopyourlegssidewisemovementearlierthanstrongadductorswhenslidingyourlegsapartinastraddlestanceThewidertheanglebetweenyourlegsthelessefficientisyouradductorsleverageandthehardertheytensetokeepthelegs

efficientisyouradductorsleverageandthehardertheytensetokeepthelegsfromslidingapart

QuestionIwonderabouttheresultsofyourmethodinpeoplepastthirtyyearsofageIstartedtaekwondoinmylate30sandcurrentlyIam42yearsoldIwouldliketoknowifitispossibleformetodothesplitswithoutinjuringmyself

AnswerAslongasyourmusclesareresponsivetostrengthtraining(youfeeltheyaregettingstronger)theyarealsoresponsivetostretchingWehaveplentyoftestimonialsfrompeoplepasttheir30ssayingandshowingthattheyjustachievedafullsidesplit

QuestionMostofthestretchesyoushowarepracticeddailyatmymartialartsschoolInfactmostofthemweretaughttousinhighschoolAlsoisometricsordynamictensionisnothingnewtothiscountrySowhyshouldyourresultsbebetter

AnswerItisnotexercisesalonethatmakemymethodeffectiveItisthewayofarrangingtheminthepropersequenceduringaworkoutduringadayandduringaweeklycycleofworkoutsDoingthesameexercisesinthewrongorderreducestheireffectivenessIexplainhowvariouscoordinationspeedstrengthenduranceandflexibilityexercisesinfluenceeachotherSomeexercisesshouldfolloweachotherandsomeshouldnot

QuestionIpracticekarateandmyteachercanliftalegandholditsteadyabovehisshoulderWillyourstaticactivestretchesletmeachievethistypeofstrengthsoIcankickhigherandwithmorepower

AnswerYesandnoStaticactiveflexibilityexerciseswillhelptodevelopyourabilitytoliftandholdthelegbutnottomakeyourkicksmorepowerfulSpecificstrengthforakickeristhestrengththatletsyoupackawallopinakicknottoholdalegupSpecificstrengthforkickingisdevelopedbykickingaheavybagkickingintolayersofspongekickingwithbungeecordsattachedtolegsandotherdynamicexercisessimilartokickingStrengthjustlikeflexibilityisspecifictothespeedofmovementitsangleandrangeofmotion(McArdleKatchandKatch1996)

QuestionDoyouhaveascheduleofwhatwhenandinwhichorderstretchesaredonetoachieveafullsplitIhaveStretchingScientificallybutIthinka

specificroutinewouldbebetter

AnswerWhilethebookdoesnotgivespecific(specificforwhomandwhen)routinesitexplainstheprinciplesofselectingandsequencingexercisessoreaderswhostudiedchapters2and7knowwhentodowhattypeofstretchesdependingontheirneedsandlimitations

QuestionHowdoyougetonthosechairs

AnswerOnewayistostandonthemwhentheyareclosetoeachotherandthenspreadyourlegswiththechairsAnotherwayistoplacethechairssotheyareasfarapartasyourfeetinasplitandthendoahandstandbetweenthemloweryourlegsontothechairsandpushoffthefloorwithyourhandstoassumethefinalpositionWhentryingtolearnthisskillyoushouldstartbyusingtwobooksorsmallblocksofwood

QuestionHowoftenshouldsuspendedsplitsbetriedandhowdoyoumaintainyourstrengthandflexibilityonceyouhaveachievedasuspendedsplit

AnswerEverytimeyoucanliftyourselfoffthefloorwhilesittinginasplityouareprovingthatyouhaveenoughstrengthtodoasuspendedsplitIdonotseeanyreasonformostathletesevertotryanactualsuspendedsplitIdidittocatchyourattentionbutasfarasstrengtheninglegsgoestherearemanybetterandsaferexercises

QuestionIhavepurchased[StretchingScientifically]andyourvideoSecretsofStretchingWhilemysidesplitshaveimprovedmyfrontsplitsarestilllackingInmystyleofChinesemartialartswemustbeabletodropintofrontandsidesplitsIcanslowlylowerintoafullsidesplitbutifItrytodropintooneIcanonlycomewithinonefootofthefloorAsformyfrontsplitsIamstuckatlessthansixinchesfromthefloorWhatcanIdotoremedythis

AnswerOneofthewaysoftrainingfortheabilitytodropintosplitsisdevelopingsuchstrengthastobeabletoslideupfromasplittoastandingpositionYoualreadyknowtheexercisesyouneedforthispurposeandthemethodofusingthembecausetheyareshownonthevideoSecretsofStretching

QuestionArethesidesplitandthefrontsplitindependentordependentImeanthatifIcantdoasidesplitIcantdoafrontsplitandviceversaCanIdoanisometricstretchforasidesplitonlywithoutdevelopingmyfrontsplit

ability

AnswerFlexibilityisjoint-andmuscle-specificOnecanbeabletodoaflatsidesplitwithoutbeingabletodoaflatfrontsplitandviceversaIfyourhipjointshavenormalmobilitythenyoucanachievesittingflatinbothsplitsbutonlyifyouworkonbothofthemIsometricstretchingforoneofthesplitswillhelpsomewhatwiththeotherThereissometransferofthetrainingeffectbetweenthetwosplitsbecausesomemusclesarestretchedbybothofthemmdashbutnottothesamedegree

BodyAlignmentforHipStretchesQuestionWhatisthedifferencebetweensuspendedsidesplitswithtoespointingforwardandwithtoespointingupward

AnswerThesplitwithtoespointingforwardstressesmainlythethighadductorsandrequireslessoutsiderotationofthehipjointthanthesplitwithtoespointingupwardThesuspendedsplitwithtoespointingupwardstressesyourhamstringsinadditiontothighadductorsandformaintainingbalancerequiresgreateroutwardrotationofthehipjointthanthesplitwithtoespointingforward

QuestionMygoalistodoacompletesidesplitwiththetoespointingupwardCanIdoisometricstretcheswithmyheelsonthefloorandmytoespointingupwardWillthisstrengthenthecorrectmusclesorwillitthrowmyhipsoutofalignmentforsplits

AnswerThesafeisometricstretchforthesidesplitwiththetoespointingupwardisshowninsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

Turningyourtoesupwhileslidingdownintoasidesplitwithoutholdingontosomefirmsupportisaskingforamuscletearorworse(ajointcapsuletearoraligamentsprain)becauseofhavingnocontrolovertheslidinglegsandtheprecariousbalance(SeethesectiononldquoInjuriesandStretchingrdquolaterinthischapterfordescriptionsofoutcomeswithsuchastretch)Themostvulnerablemuscleseemstobetheadductormagnusbecauseinthetoes-uppositionabductioniscombinedwiththeexternalrotationofthethighsotheadductormagnusisstretchedmorethaninthenormalsidesplitwithsolesofthefeetontheground

QuestionIhavereadStretchingScientificallyandfindithelpfulIcannotdothesidesplitshoweverIambeyondthestartingpositionyoushowinyourbookbutnotatasidesplitIamnotclearonthepositionofthefeetWhengoingintoasidesplitshouldthesolesofmyfeetremainplantedonthegroundorshouldIallowtheinnersidesofmyfeettobeonthegroundwhichwouldresultinthesolesofmyfeetnotbeingplantedonthegroundWhenIallowthe

innersidesofmyfeettobeonthegroundmylegstendtobendatthekneescausingpainHowimportantisthepositionofthefeetinthestraddleposition

AnswerThepositionofyourfeetinthestraddlestance(orthehorse-ridingstance)isimportantforreasonsexplainedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoPlantyourfeetasshownonthefirsttwophotosinthatsubchapteraslongasyouareinthehorse-ridingstancemdashhoweverwideWhenyouspreadyourlegssowidethatyouarenolongerineventhewidesthorse-ridingstancethenyourfeetwillturnandyourweightwillbesupportedbytheinsidesofyourlowerlegsandfeetWhenyouaresolowinthesplitthatyourweightissupportedbytheinsidesofyourlowerlegsyourkneesshouldnothurt

QuestionInoneofmyKung-FutrainingsessionsIwastoldbyafellowstudentthatpracticinglegraisesinthemorningwasgoodforflexibilityItrieditoutonlytofindthatIhadpaininmykneesandhipsfromtryingitAfterreadingyourbookIdiscoveredthatmyhipswereinthewrongplaceandIwaskeepingmylegtoostraightNotsurprisinglythepainwentawayandIvestartedtomakeprogressMyproblemnowisthatwhenIminthewidehorse-ridingstanceIgetpaininmykneesCoulditbethatImmakingasimilarmistakeandcausingthepain

AnswerKneepaininthehorse-ridingstancemaybecausedbyawrongpositionofthefeet(notpointingforward)andbydoingtoomuchtoosoon(stancetoodeepstandingtoolong)Inthecorrecthorse-ridingstanceyoucannothaveyourlegsstraight

QuestionWhenIstandinkibadachi(thehorse-ridingstance)andtrytogolowerIgetapaininmylowerbackandtheonlywaytorelievethisistoleanforwardCouldyourecommendanystretchestorelievethepainAlsoIlosethestrengthtopinchthefloorafteracoupleofcyclesoftensingandspreadingmylegs

WhenIdothesidesplitIcantdothesplitwithtoespointingforwardIhavetoleanmywholeupperbodyforwardIfItrytodothesplitwithtoespointingforwardwhilekeepingmybodyuprightIfeelpainintheupperoutsideregionofthethighs

AnswerTheseproblemsareslightlydifferentbuttheansweristhesamefor

bothAtendencyforleaningforwardwhenstandinginastraddlestanceisnormalYouleanforwardbecauseyourpelvispositionsitselfforgreaterrangeofhipabductionbuttheweaknessorinflexibilityofyourlowerback(orboth)keepsyoufromkeepingyourupperbodyuprightasyourpelvistiltsforwardHowstraightyoucankeepyourtrunkdependsonthestrengthofyourbackerectorsandalignmentofyourlegsEvenatthelowestpositioninthesplittheyshouldbealignedlikethehorse-ridingstanceTodevelopflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstancestarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderIfyouwanttomakefasterprogressdodeepsquatswithweightsWhendoingthesesquatsstandwithyourfeetashoulder-widthapartandtrytokeepyourtoespointingforward

Feelingpainintheoutsideofthehipjointresultsfromnottiltingthepelvisduringabduction(sidewaysmovement)ofthethighsNothavingenoughstrengthoftheinnerthighsfortensingthemwhilestandingfirmlyinthestraddlestance(ldquopinchingthefloorrdquo)canberemediedbysquatsandexercisesthatspecificallytargetinnerthighssuchastheadductorflysandadductorpulldownsshownonthevideoSecretsofStretching

QuestionIseemtobeverytightinthehipssowhenIkeepmybackstraightandtiltmypelvicforwardIcantgetasclosetothefloorasIcanwhenIleanforwardontoasmallchairIsthisOK

AnswerItisOKbutitisbettertodeveloptheabilitytostandintheproperhorse-ridingstanceasthestrengthandflexibilityofthethighshipsandspinecomesinhandyinotherexercisesAlsowhenyouleanonachairinyourisometricstretchesyoutaketheloadoffthethighssoyoudonotstrengthenthemasmuchaswhentheycarryyourwholeweight

QuestionInmymartialartsclassesIhavestudentswhohavestartedalittlelateinlife(28-50)ThemajorityoftheadultstudentshavemoderatetoseverehippainordiscomfortduringkickingdrillsandstretchingexercisesPleasenotethatsomeofthesestudentshavebeenwithmefortwoyearsandlongerandtheystillhavepainwithonlyamoderateincreaseinflexibilityIsthereanythingthatwecandowiththemorshowthemsoastoalleviatethispainanddiscomfortShouldtheybetakinganythingmdashforexamplesharkcartilageorsomeotherjointbuildingsupplementAndwilltheyevergetoverthishurdle

AnswerTheyshouldlearntheproperalignmentofthehipsforstaticanddynamicsidestretchesSeethesecondformoflegraisetothesideinchapter3ldquoDynamicStretchingrdquoandstaticstretchesinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

QuestionAlthoughIcomewithinonefootofafullsidesplitmyrangeofmotionindynamicstretches(whenIswingmylegouttotheside)ismuchworseWhyisthis

AnswerMakesurethatyouletyourpelvistiltforward(ormovebuttockstotherear)whenyouraiseyourlegtothesideThisactionpermitsraisingyourleghighermdashjustastiltingyourpelvisforwardhelpsinthesidesplit

ManypeopleexperiencequiteabitofdiscomfortevenpaininattemptingthisdynamicstretchTheycanonlyraiseeachlegtoabout45degrees(andithurtsthemwhentheydothat)

TheirproblemTheytrytokeeptheirlegstraightandtoraiseitstraightsidewayswhileattemptingtokeeptheirwholebodystraighttooThisistypicallythecauseofdifficultiesandhippainamongbeginnersattemptingthislegraise

TodramaticallyincreasetheheightofthelegraisetothesideyouneedtotiltyourpelvisforwardasyouraiseyourlegsidewaysThealignmentofhipthighlowerlegandfootinaraisingsidekickshouldbethesameasshowninasideviewofthehorse-ridingstance(seesubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo)TolearnitsproperformdothisStandwithyourfeettogetherextendyourrightarmtothesidehandatyourhiplevelpalmdownSlightlybendyourrightleginthehipandkneejointsFormyourfootcorrectly(knifefootsokutoinkaratebalnalintaekwondo)forthesidekick(bigtoeuprestoftoesdownedgeoffoothorizontalandtensed)RaisetherightlegsuchthatyoukickyourpalmwiththesideofyourfootStartfromhiplevelandgraduallyincreasetheheightoflegraisesMakesurethatyouleanforwardandyourkneeisslightlybentandthatitraisesaheadofyourfootKickingyourpalmforcesyoutoalignyourtrunkpelvisandthighjustrightforthegreatestrangeofmotioninyourhipjointsNoteespeciallytheamountanddirectionoftheforwardleaninthedrawingsbelow

Legraisetotheside

Anotherpurposeofkickingyourpalmistokeepthisdynamicstretchfromturningintoaballisticuncontrolledstretchandtopreventoverstretching

QuestionIamintomysecondweekofdoingtheearlymorningstretchiethelegswingsTheonlyproblemisthatwhenIswingmylegtotheside(andsometimesthefront)mybackclicksinaboutthecenterofmyspineIdonotclickwhenIbendmykneewhenIbringmylegbackdownWillIgetthesamestretchifIbendmykneewhenbringingmylegdownfromtheswing

AnswerYesIwouldsuggestcheckingthestrengthofyourbackmusclestoseeiftheirweaknessrelativetothepsoascausestheclicking

[TwoweekslaterthesamereaderwroteBythewaymybackisbetterForthesideswingsIdontthinkIwasleaningforwardortwistingmyupperbodyinthedirectionoftheswingenoughDoingthatseemstohavedonethetrick]

QuestionIfindthatanyextendeduseoflateralmovementinthehipssuchasforthesidekickortheroundhousekickcausesadullacheinmyhipsThisiseventruewhenItrytodomorningdynamicstretchesItseemsmyhipsinterferemorethanmymusclesTheyseemtopopalottoowhendoingthemorningdynamicstretchDoIhaveanyhopetoworkthroughthistoachieveflexibilityfortaekwondokickingIstheresomewaytohelpmyhipstrengthandmobility

AnswerMakesurethatyoualignyourthighshipsandtrunkasshowninthepictureabove(Legraisetotheside)andonthevideoPowerHighKickswithNoWarm-UpforsideandroundhousekicksIfyourhipsacheeventhoughyoudothesemovementsasshowninthisbookandonthevideothenseeanorthopedicsurgeon

QuestionWhenItrytoraisemylegtothesidemyfootturnsoutwardIsthisduetothetightnessofthemusclesinthelegandhipHowdoIgetoverthis

AnswerTurningofthefootoutwardduringlegraisestothesidemaybecausedbytightnessofthemusclesthatrotateyourthighoutward(externalrotatorsofthehip)TrytoincreaseyourhipsinternalrotationbystretchingyourexternalhiprotatorsSeethestretchesatendsofsubchaptersldquoStretchesleadingtothesidesplitrdquoinchapter5ldquoIsometricStretchingrdquoandinchapter6ldquoRelaxedStretchingrdquo

QuestionWhatisthedifferencebetweenlegraisesorfrontsplitswiththefrontlegstraightandbentattheknee

AnswerTheanglebetweenthethighsinafrontsplitandinfrontraise(kick)isgreateroritiseasiertoincreaseitwhenthefrontlegisbentatthekneebecauseyourhamstringisrelaxedthenExercisewithyourfrontlegstraighttobetterstretchthehamstring

HamstringsoriginateabovethehipjointandattachbelowthekneejointBendingyourkneerelievesthetensionofthehamstringandthuspermitsagreaterrangeofflexioninthehipjointInafullfrontsplityourpelvisisalwaystiltedtothefrontinrelationtothefrontthighnomatterwhatyoudowithyourkneesTiltingofthepelvisisnecessaryforrelaxingtheiliofemoralligamentofthehipjointoftherearthighYoucanachieveagreateramountofforwardtiltwhenthekneeofthefrontlegisbentbecausethenthehamstringofyourfrontlegismorerelaxed

QuestionIcandoafrontsplitbutwhenIattemptasidesplitIgetacertainamountofinchesoffthegroundandwhenItrytoslidefurtherintoadeeperpositionIcantbecausemyhipswontletmeandthenextworkoutsessiontheoutsideofmyhipsaresoreandtightHowcanIincreasetheflexibilityofmyhipssothatImaycompletethesidesplit

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoandinsubchapterldquoTestsofflexibilitypotentialrdquoofchapter8ldquoAllTheWhysofStretchingrdquoIfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistorestuntilyourhipsarenotsoreanymoreandthenpracticeyourstretchesstartingfromthe3-stepshorse-ridingstance(seephotobelow)Ifyoucannotperformthetestorassumethe3-stepshorse-ridingstancethenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforsidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

3-stepshorse-ridingstance

QuestionIpracticehamstringstretcheslyingonmybackbutIamabitconfusedastowhetheritisagoodideatoflattenthebackortomaintainthecurveinthelowerbackCanyoushedsomelightonthis

AnswerInsuchastretchkeepingyourbackstraightormaintainingnormallumbarlordosisstretchesmainlythehamstringsArchingyourback(theoppositeoflumbarlordosis)willputconsiderablestretchonthebackmuscles

DynamicStretchesandMorningStretchQuestionWhenyoudescribeldquolegraisesrdquoyourefertoaslowcontrolledliftingofthelegnotaquickswingingactioncorrect

AnswerControlledyesbutnotveryslowSeethebeginningofchapter3ldquoDynamicStretchingrdquo

QuestionIam39yearsoldandIamarelativelynewstudentoftaekwondo(4months)IhavebeenusingyourbookStretchingScientificallywithmuchsuccessMyconcerniswithmylegraisestotheside(dynamicstretches)Iamunabletokickmyhandasitseemsthatmylegsaretoolong(ormyarmtooshort)todothisonthesideIcandosowiththefrontstretchesbutwhenItrywiththesideIusuallyonlyreachmycalfatbestIhavetriedholdingsomethinginmyhandthatldquoextendsrdquomyreachbutIdontalwayshavesomethingavailableandthisfeelsawkwardWhenIhavenothingIusuallytrytofixaleveltoattainsuchasamarkonthewalltouseasareferencepointIdontseemtohaveanyproblemsbutitseemsthatmystretchescouldbemovingintoballisticterritorywithoutafixedtargetAdvice

AnswerHavingastopforexamplethehandforyourlegraisesorkicksisimportantonlyathighvelocitiesofmovementWhenyoudoyourlegraisesslowyoudonotneedanystop

WhenyoudotheraisesfastyoucantrybendingthekneeoftheraisinglegmoreandyoucanmakecontactwiththelowerpartoftheshinoruseakickingpaddleinsteadofyourhandifyourlegsareldquotoolongrdquoThehigheryouraiseyourlegsidewaysoveryourheadthecloseryouaretokickingyourhand

QuestionWhenIdothelegraisestotheback(dynamicstretches)IfeelthestretchinthehamstringofmysupportinglegasopposedtothequadofthelegthatisbeingworkedIsthisnormal

AnswerYesTheldquoweakestlinkrdquoisthefirsttorespondinanyexercise

QuestionIfdoingdynamicstretcheseverymorningresetsthenervouscontrolofmuscularlengthcantstaticstretchesbedoneinthemorningtoachievethe

sameeffectexceptforstaticflexibilityratherthandynamicSothenifeverymorningIdidstaticstretchingIwouldntneedawarm-uptoachievefullstaticflexibilitywouldI

AnswerPerhapsbutIdonotknowTheathleteswhousethemethodofstretchingexplainedinthebookStretchingScientificallyforafewmonthscandisplaytheirmaximalstaticflexibilityatanytimeanyway

TofindouttheeffectofdoingastaticstretchinthemorningwouldtakeanexperimentthatisnotlikelytobeeverconductedWhyBecausefromtheviewpointofpractice-orientedcoachesnoteveryquestionisworthyofresearch

YouseedoingdynamicstretchesinthemorninggivesanobservableincreaseinathletesdynamicflexibilitylaterinthedaywhetherornottheathletesdoanyfullROM(rangeofmotion)staticstretchesintheirmorningoreveningworkouts

ButathleteswhodofullROMstaticstretchesinvariablydodynamicstretches(orfastmovementsthroughoutthefullrangeofmotion)tooSofindingoutwhathelpsthemshowlargeROMinstaticstretchesmdashwhetheritisduetodynamicstretchesdoneinthemorningortostaticstretchesdoneinthemorningorjustaneffectofstaticstretchesdoneduringtheirregularworkoutsmdashrequiresconductinganexperimentthatcouldinterferewiththeirtraining

ThosewhoachievefullROMthroughisometricstretchesafterafewmonthsofcontinuingtrainingcandisplaytheirfullrangeofmotion(forexampledoasplit)anytimemdasheventhoughinitiallythisdidrequirewarmingupThisismuchlikeliftingweightsmdashforabeginnerestablishinganewpersonalrecordmayrequirecarefullywarmingupbutwithcontinuoustrainingafterafewmonthsthesameweightmaybeliftedcold

WhatandWhenForeveryrulethereisanexceptionmdashbutyouneedtoknowtheldquowhyrdquooftheruleandtheldquowhyrdquoandldquohowrdquooftheexception

QuestionWhendoIdodynamicstretcheswhenstrengthexercisesandwhenisometricstretches

AnswerDodynamicstretchesatleasttwiceperdayonceinthemorningandonceduringawarm-upforyourworkout

Dostrengthtraining2-3timesperweekendingwithisometricstretches

QuestionWhatsequenceofstretchesdoIfollowsincesomekickshurtmyback(Ihavehadbacksurgery)

AnswerEliminatestretchesthathurtyourback

QuestionDoIdothestretchroutinesaftermycardio[enduranceworkout]oraftermyweights

AnswerAfterbothAfterastrengthworkoutincludeisometricstretchesinyourstretchingroutineAfteranenduranceworkoutdonotdoisometricstretchesbutratherstaticrelaxedstretches

QuestionCanIdoanearlymorningstretchafterhavingmybreakfast

AnswerYesifyoucanperformasufficientnumberoflegraiseswithadequateintensityandheightwithoutthrowingupyourbreakfast

QuestionCanIdoanykindsofstretches(relaxedforexample)aftermymorningworkout

AnswerYesyoucandorelaxedstaticstretchesafterthemorningworkoutItwillnotdoanyharmifyouwillnotdoanyfullpowerormaximalforcemovementsforacoupleofhoursafterward

QuestionIjogorruneverymorningWillrunningorjoggingaftertheearly

morningstretchadverselyaffectmywholedaysflexibility

AnswerFortherunningorjoggingdoneaftertheearlymorningstretchtoadverselyaffectyourflexibilityyouwouldhavetoconsiderablyfatiguethemusclesofyourlegs

QuestionHowlongshouldyourestbetweensetsofdynamicstretches

AnswerWhatforIfyouneedtorestbetweensetsofdynamicstretchesyoushouldseeadoctor

QuestionWhileIdonotdostaticstretchingtowarmupbutratherdynamic(bythebythishasreallyimprovedmywarm-uptimethanks)Iwaswonderingifitisnecessaryaftertheendofaworkout(especiallyifIdidisometricstretching)todorelaxedstaticstretchesOrisitsafetoskipthemArethereanyrealbenefitstoperformingthem

AnswerThebenefitofdoingisometricandrelaxedstaticstretchingisincreasedpassiverangeofmotionandareducedamountofforceneededtoholdastretchmdashthatisthetensioninstretched-outpositionsTherelaxedstretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingtherelaxedstaticstretchesafterisometricstretchesmayaugmentthesebenefits

Ifyouarenotinterestedinincreasingyourstaticflexibilitythendonotdostaticstretches

QuestionHowmanystaticstretchesshouldIdoinmyworkout

AnswerPickoneortwoisometricstretchesmdashforexampleoneforadductorsandoneforhamstringsmdashandoneortworelaxedstretchesforthesamemusclesDoasmanysetsofisometricstretchesasyouneedtoreachyourcurrentmaximumrangeofmotionbutdonotforceyourselfifyourmusclesaretiredandstaleThreetofivesetsperstretchshouldbeenoughThenafterisometricstretchesyoucandorelaxedstretchesforoneortwominuteseach

QuestionIsitsafetodosixorsevensetsofisometricstretchesinoneworkout

AnswerItshouldbesafeaslongasyoudonotfeelpainwhileexercisingIwouldnotbesurprisedthoughifyouweresosoreafterthisworkoutthatyou

wouldhavetorestthestretchedmusclesforafewdaysInisometricstretchesaswithmoststrengthexercisesitisneithersafenornecessarytoexhaustthemuscles

QuestionInyouropinionisitbettertoseparatetheisometricstretchingofthefrontandsidesplits(onalternatedaysforexample)

AnswerIsometricstretchesforbothsplitscanbedoneinoneworkouteitherinthewayshowninchapter7ldquoSampleWorkoutPlansrdquoorasisshownonthevideoSecretsofStretchingwhereafterasetofstretchesleadingtothesidesplitIstandinadeeplungeandtensethelegsYoumayalsoworkononeofthesplitsuntilyoureachyourdesiredROMItalldependsontheindividual

TomaketherightdecisionyouneedtopayattentiontoyourbodyandnotdisregarditswarningsYoualsoneedtobeingoodshapeIsometricstretchesrequirenormalstrengthwhichinthecaseoflegsmeansbeingabletocomfortablydoatleast10squatswithabarbellofaweightequaltoyourbodyweightEvenwithnormalstrengthyouneedtobewellrestedtoattemptisometricstretchesBythewayproperstrengthpreparation(resultingingreaterthantheabovedescribedminimumstrength)beforelearningthetechniquesofkickingpreventskneeproblemsandotherjointproblemstoo

QuestionThemorningsarethebesttimeofthedayformykarateworkoutsCanIdoisometricstretchesattheendofthosemorningkarateworkoutsordoIhavetodoisometricstretchesintheevening

AnswerItdependsonyourobjectiveIfhavinggreatdynamicflexibilitywithoutawarm-upduringthedayisnotyourobjectivethenyoucandoisometricsinthemorningIfyouwanttobeflexibleduringtheremainderofthedayafteryourmorningkarateworkoutyoucanpostponeisometricsaswellasotherstrenuousstrengthexercisesuntillateafternoonoreveningJustmakesurethatyouwarmupwellYoualwayshavetomonitoryourprogressifyourstrengthandflexibilitykeepimprovingwhileyoudoisometricsinthemorningworkoutsthenitisfinetodothemthen

QuestionIknowthatyouhaverecommendedmanytimesnottodostaticstretchesbeforedynamicmartialartpracticesUnfortunatelymostmartialartsschoolsthatIhaveseendostaticstretchesaspartoftheirwarm-upmineincludedFornumerousreasonsIdonotwanttoleavetheschoolsoIhave

adaptedaldquosystemrdquotogetaroundthisproblemandwouldappreciateyourcommentsFirstIarriveatclassearlyandIspendabout5-10minuteswarmingupandthenIdomydynamiclegstretchesIthengoouttoclasswhichusuallystartswithsomerunninginplaceoraroundthedojangpush-upssit-upsandthensomestaticstretchingWhenthispartcomesIsimplygetintothepositionsbutIdontreallypushthestretchatallSometimesIwillfeelaveryminorstretchinsomeofthepositionsbutthatisallIsthisaneffectivewaytogetaroundthestretchingissueorarethereproblemsevenwiththisldquolightrdquostretching

AnswerYesitisaneffectivewayofdealingwithanignorantinstructorJuststandinginapositionandpretendingtostretchwilldoyounoharmItisnotwhatthethingiscalledmdashforinstanceastaticstretchmdashbutwhatitdoesthatmattersIfyoustretchnotatallorverylittlethenyouwillnotweakenyourmuscles

Beverycautiouswhenyouactuallystretchstaticallyattheendoftheworkoutoranytimeyouassumealdquostretchingrdquopositionbecausesomemoronshavebeenknowntoapproachastretchingathleteandpushhimorherintoagreaterstretch

QuestionDostaticstretcheshavetobepartofaworkoutorcanIdothembythemselves

AnswerItisbettertodothemattheendoftheworkoutwhenyourmusclesarewellwarmedupThisappliesparticularlytoisometricstretchesYoucandorelaxedstretchesbythemselveswhenyouhavealreadycooleddownfromaworkoutbutdothemslowlysoyoudonothurtunpreparedmusclesSuchstretchingwillbemoredifficultandlesseffectivethanstretchingwhenyouarewarmedup

QuestionSincereadingyourbookandviewingthevideoSecretsofStretchingIhavedecidedtoredomyworkoutroutinesEventhoughIwanttodevelopaworkoutthatwillimprovemykarateskillsandflexibilityIalsowanttomaintainandevenimprovemymusclemassinmyupperbody

HereiswhatIhavecomeupwith

Days1235and6DynamicStretchingAMampampPM

Day1ampamp6TechnicalSpeed(techniquesampampkickingdrillssparring)

Day2ampamp5StrengthIhavelistedtheexercisesintheorderIdothem[Thelistofresistanceexercisesshowsisolationexercisesbeforecomplexmovements(legextensionsandlegcurlsbeforesquatsanddeadlifts)exercisesforstabilizingmusclesbeforetheprimemovers(deadliftsbeforehipadductorsandhipflexorexercisesabdomenexercisesbeforebackextensions)]

Day3Aerobics(jumproperunningsprintsrelaxedstretching)

Day4Off

Whatdoyouthink

AnswerBoththevideoSecretsofStretchingandthebookStretchingScientifically(chapter5ldquoIsometricStretchingrdquo)explainhowtoscheduleworkoutsbutyoumanagedtomissitYourTechnicalorSpeedworkoutmustprecedeyourStrengthorEnduranceworkoutaStrengthworkoutmustprecedeanyEnduranceworkoutwhichisfollowedbyadayofcompleterestoractiverest(easyfunactivity)DonotdoaTechnicalorSpeedworkoutonthedayimmediatelyfollowingeitheranexhaustingStrengthoranexhaustingEnduranceworkoutanddonotdoaStrengthworkoutbeforefullyrecoveringafteranexhaustingEnduranceworkoutbecausesuchsequencesofeffortsleadtoovertraining

InsingleworkoutsdonotworkonendurancebeforeanyotherabilitywiththeexceptionofstaticpassiveflexibilitywhichisdevelopedbyrelaxedstretchesStudyScienceofSportsTrainingforanin-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

RegardingyourstrengthexercisesIsuggestthatinsteadoflegcurlsandextensionsyoudomoresquatsanddeadliftssincetheyarebetterforyourkneesBydoingthedeadliftsbeforeadductorexercisesandabdomencrunchesbeforebackextensionsyoubreaktheruleofneverfatiguingthestabilizersmdashinthisinstanceyourbackwhichstabilizesyourlegsorabdomenmuscleswhichstabilizeyourbackmdashbeforetheprimemovers

QuestionThebesttimeformetodomyisometricstretchesandstrengtheningexercisesislateatnightaround2330ormidnightWillthishaveanyeffectonmyflexibilitygainsordoesitmatter

AnswerLatenightisnotthebesttimeforworkingoutbutiftheexercisedoesnotinterferewithyoursleepingwellthenperhapsitisfineforyou

TheimportanceofgettingenoughofhighqualitysleepformakingprogressisexplainedintheneweditionofScienceofSportsTrainingInthatbookyouwillalsofindinformationonthebesttimesduringthedayfordevelopingdifferentabilitiesandskills

GenerallyitisbettertohaveafewhoursbetweentheendoftheworkoutandgoingtobedtoldquowalkoffrdquothefatiguetensionandexcitementoftheworkoutYoumaywanttotrydoingyourstrengtheningandstretchingexercisesinseveralshortsessionseachdedicatedtoonebodypartduringthedayratherthaninonelongsessionlateatnightForexamplesquatsandisometricstretchesinthefirstsessiondeadliftsandrelaxedstretchesinthesecondsessionordeadliftsaloneinthesecondsessionandrelaxedstretchesinthethirdfinalsession

StretchinginWorkoutsforVariousSportsAthleteswhoaskmewhatstretchestheyshoulddoastoundmeDonttheypracticetheirsportandknowtheirmovesDonttheyfeelwhichoftheirmovementsarerestrictedbytightmusclesAtypicalquestiongoesIhaveyourbookStretchingScientificallyhoweverIwashopingforsomethinggearedsolelyfora___[nameofanysporthere]Doyouhaveanythingonstretchingthatisdesignedfor___MyanswerStretchingScientificallyshowsstretchesformostmusclegroupsandsoanyonecanfindinitstretchestosuitanysportorindividualneedNeverthelessreaderskeepaskingsoherearesomespecifics

QuestionIsitrecommendabletodorelaxed(staticpassive)stretchesduringabodybuildingworkoutegstretchingthepectoralismusclesbetweentwosetsofbenchpresses

AnswerItdependsontheamountofresistanceinyourliftsandonhowstrenuouslyyoustretchThegreatertheresistancethemoredangerousitistodostrenuousstaticstretchesbetweensetsMaximalforceproductionisimpairedforseveralminutesafterstrenuousstaticstretchingYourownliftingexperienceshouldtellyouthatResearchconfirmsittoo(Kokkonenetal1998)

Maximalforceproductioninpurelyconcentric(fromastandstill)benchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemovers(Wilsonetal1994)soflexibilitytrainingcouldaffectitadversely

QuestionIliftweightsandhaveboxingpracticeinadayWhichonemdashliftingorboxingmdashshouldIusedynamicandisometricstretchesbeforeandafter

AnswerDynamicstretchesinwarm-upsforeitherworkoutisometricstretchesafterliftingBoxingpracticeasarule(withveryfewexceptions)shouldprecedeliftingandthereasonswhyareexplainedinthesecondeditionofScienceofSportsTraining

QuestionIwanttoknowifyourmethodswillhelpincreasemyflexibilityinregardtodance(balletandjazz)ForexamplemosttechnicaldancekicksrequireanuprightposturewithaturnedoutstraightlegfromthehipwiththepelvistiltedforwardWouldfollowingyourmethodbeappropriateforthekind

ofbodyalignmentsIneedtoachieveorwouldtheyworkagainstmygoals

AnswerThemethodofstretchingdescribedinStretchingScientificallyaffectsprimarilytheneuralcontrolofmusclesandinthecaseofisometricstretchingalsostrengthensmusclesinextendedpositionsItworksregardlessoftheformofyourmovementsaslongasthemovementsthemselvesarenotinjurious

QuestionIhavebeenusingyourstretchingtechniquesforyears(offandonsince1989)andhavehadgoodresultswiththemWhatIamnowinterestedinisstretchingmethodsspecificallytoenhancethegolfswingietoimprovetheshoulderturnandincreasespeedandstrengththroughouttheswing

AnswerDuringyourgolfswingpracticeyoufeelwhichmusclegroupslimityourmobilityandinwhichpositionsFindinthisbookthestretchesthatgiveyouasimilarfeelingorusingtheprinciplesofstretchingyouknowfromthebookdesignstretchestosuityourneed

QuestionWoulddoingallstretchesforallthebodypartsbetoomuchflexibilitytrainingforkarate

AnswerIthinkitwouldbetoomuchforanysportandforanybodysmuscles

QuestionHowshouldIintroducethismethodintomymartialartsworkout

AnswerDodynamicstretchesatthebeginningofyourworkoutaftertheaerobicpartofthewarm-upThendoyourtechniquesorsparringAttheendoftheworkoutdoyourstrengthorconditioningexercisesthendoisometricstretchesandfollowthemwithrelaxedstretchesIfyoudoyourstrengthexercisesinaseparateworkoutthendodynamicstretchesinthewarm-upandisometricstretchesattheendofthatworkoutDorelaxedstretchesinthecool-downofanyworkouteitherafterisometricstretchesorinsteadofthemIdonotrecommenddoingisometricstretcheseverydayTwotofourtimesperweekdependingonthereactionofyourmusclesisenough

QuestionIdomartialartsandtwotothreetimesaweekaftereachgymworkoutwithweightsIrunforcardiovascularconditioningThisbeingthecasewhenshouldIincorporateisometricandrelaxedstretchesafterliftingandbeforerunningorattheendafterboth(ThisfirstsessionIdidIstretchedaftertherunasmyfinalexerciseanddidnotseemtoexperienceanythinguntoward)Ivealwaysthoughtstretchingistobedoneattheveryendtoreturn

musclestotheiroriginalrelaxedlengthaftertraining

AnswerFirstanendurancerun(evenonly20minuteslong)afterastrengthtrainingworkoutreducesgainsinstrengthThisisbecauseoftheconflictingdemandsthatstrengthworkandaerobicenduranceworkputonthebodyingeneralandonthemusclefibersinparticularThisissueisexplainedinseveralstandardtextsonexercisephysiologyThisconflictismostpronouncedifyouuseveryheavyresistancesuchaswhenattemptingtoincreasemaximalstrengthandlesspronouncedwhenyouareusingmoderateresistanceinahighnumberofrepssuchaswhenworkingonmuscularendurance

UsuallyathletesdotheirstrengthworkoutsondifferentdaysthanaerobicenduranceworkoutswithaperiodofrestbetweentheseworkoutssuchthatfatiguefromonekindofworkdoesnotimpairtheabilitytoperformtheotherThepreferredarrangementiswithaerobicendurancedonerightafterthetechnicalorspeedworkoutandmaximalstrengthworkdoneinaseparateworkoutonadifferentdaymdashbutitalldependsonthecurrentprioritiesandonyourspeedofrecoverywhichdependsonhowmuchyourunandliftDedicatingaseparateworkouttostrengthisusuallydonewhendevelopingmaximalstrengthisthepriorityInthiseventworkontheaerobicenduranceisreducedsofatiguefromitdoesnotinterferewithstrengthworkoutsandthestrengthworkoutisthefirstorsecond(aftertechnique)intheweeklyschedule

Allthisnotwithstandingifyourscheduleworksforyouthensticktoitmdashaslongasyouaresatisfiedwithyourprogress

Secondisometricstretchesarestrengthexercisessotheymaylosesomeeffectiveness(asfarasincreasingstrengthinthestretchedpositions)ifdoneafteranendurancerunIthinkitisbesttodothemattheendofastrengthworkoutafterotherstrengthexercisesIfyouwanttodoisometricstretchestogetherwithyourrunningthenitmaybebettertodothembeforetherunandrelaxedstretchesaftertherun

QuestionWhatstretchesdoyourecommenddoingbeforeandafterrunning

AnswerBeforelong-distancerunningyoucanforgostretchingandthendoallyourstretchesafterrunningFormiddledistancesandsprintsIsuggestthefollowingwarm-upandstretcheslightjoggingplusarmcirclesandarmswingslightjoggingpluskickheelstobuttocksmarchwithheeltotoeraiseslegraises

tothefrontlegraisestothebacklegswingsfronttobackwhilestandingononelegAftertherundoeitherisometricorrelaxedstretchesmdashoneforthecalvesthenoneforthehamstringsandoneforhipflexorsIfyouarenotveryfatiguedafteryourrunyoucanalsododynamicstretchesforlegsbeforetherelaxedstretches

IfsomeofyourmusclesaresotightbeforeanyrunthatyouthinkyouneedtostretchthemjusttorunwellmdashthenIthinkyoushouldseeadoctorandnotberunning

QuestionAreyouawareofanylong-termadverseeffectsofrunningorstrengthtrainingonflexibility

AnswerNorunningorstrengthtraininghavenoadverseeffectonflexibilityprovidedyoutrainrationallydoexercisesinthecorrectsequenceandprovideadequateresttoyourbody

QuestionIskateWhatstretcheswouldyousuggestforin-lineskating

AnswerBeforeputtingtheskatesondolegraisestothefrontbackandsidesWiththeskatesongetaholdonsomesupport(abenchorrail)anddosquatsanddeeplungestostretchthemusclesthatlimityourrangeofmotionGraduallyincreaserangeofmotionbyeitherextendinglegsfurtherbackorloweringhipsmoreAfterskatingdoeitherisometricorrelaxedstretchesmdashoneforthehipflexorsthatalsostretchestheshins(seeFrontofthethighstretchesinchapter5andinchapter6)thenoneforyourhamstringsandfinallyoneforyourinnerthighmuscles

QuestionHowshouldskierswarm-upandstretch

AnswerStretchesforcross-countryskiersFirstwarm-upwithwalkingandthenrunningwithsomeside-to-sideagilitymovementstowarmupanklesandkneesThendodynamicstretchessuchaslegraisesbeforeputtingtheskisonAfterputtingtheskisondoturnsandtwistsinonespotandthengetintoadeeplungepositionandswitchlegsslidingthembackandforthDonotgettireddoingthisbeforetherunAftertherunyoucandoituntilyourlegsaretired

StretchesfordownhillskiersFirstwarm-upwithwalkingandthenrunningwithsomeagilitymovements(sidetosidehopsorjumps)ThendodynamicstretchessuchaslegraisesbeforeputtingthebootsonthenwithbootsandskisondoturnsandtwistsinonespotAfterskiingwhilestillontheskisgodownona

turnsandtwistsinonespotAfterskiingwhilestillontheskisgodownonaverygentleslopespreadinglegswideandthenbringingthemtogetherseveraltimeswhichissimilartoisometricstretches

QuestionWhatwouldbeproperwarm-upandstretchesforswimmers

AnswerWarm-upandstretchesforswimmersarmcirclesandswingsfirstoutofwatertheninthewater(soapartofthemovementisdoneagainstresistance)AfterswimmingtakeatoweloraropeorastickanddoisometricorrelaxedstretchesforthearmsThendoisometricorrelaxedstretchesmdashoneforhipflexorsandquadsthenoneforhamstringsoroneforbothlowerbackandhamstringsandoneabdomenandhipflexorsstretch

QuestionWoulddoingweightliftingandallkindsofstretchesinaworkoutbetoomuchforonesmuscles

AnswerThisdependsonthepersonandtheselectionofexercises(includingstretches)Ifyoudonotfeelsoreaftersuchworkoutsthentheyareprobablyokay

FlexibilityandOtherAthleticAbilitiesQuestionSometimeswhenItrytodoisometricstretchingtomymaximumreachmylegstartstoshakeDoyouhaveanyideawhythatmighthappen

AnswerPerhapstheshakingiscausedbyimpairedinter-andintramuscularcoordinationduetofatigueIfsothenitmightberemediedbyimprovedmuscularstrengthormuscularendurance

QuestionHowmanytimesperweekshouldonedoisometricstretchesIsitthesameaswithliftingweightsinwhichcaseeachbodypartisexercised2or3timesperweek

AnswerBothisometricsandliftingweightsarestrengthexercisesTheybothshouldbedoneduringthesameworkout(strengthworkout)MoreinformationonthisandonrelatedsubjectsisinthebookScienceofSportsTraining

QuestionIamtheonlypersonatmyclubwholiftsweightssoyourmethodsarereallyconvenientformebutcantheothersexpecttoattainmaximumflexibilitywithoutenteringthegym

AnswerStrengthtrainingisnecessaryformartialartsandithelpswithdevelopingflexibilitybutitdoesnothavetobedonewithironweightsBodyweightexercisesandexerciseswithapartnermdashforexampleduringandattheendofatypicalmartialartsworkoutmdashcanbedoneinsteadofstandardexerciseswithweights

QuestionIwanttoincreasemyverticaljumpandmaximizemyflexibilityMycoachestellmeIhavetostretchmyhamstringscalfmusclesandAchillestendontoreachpeakjumpingabilityIsittrue

AnswerIdonotthinkthatimprovedflexibilityofthelegswillbeofanyhelpinjumpingupifyouhavenormalrangeofmotioninthehipskneesandankles

IfyouwanttoknowhowtocombineexercisesdevelopingstrengthjumpingabilityflexibilityandotherabilitiesinyourworkoutsforoptimumresultsreadExplosivePowerandJumpingAbilityforAllSports

QuestionDoyoubelievethatlargermusclesmakeyoulessflexiblethansmallerones

AnswerIfyoudefineflexibilityasapassiverangeofextension(howfarcanyouextendyourjointspassively)thennomdashlargermusclesdonotmakeyoulessflexibleIfyoudefineflexibilityasapassiverangeofflexion(howmuchcanyouflexyourjointspassively)thenyesmdashlargermusclescanmakeyoulessflexiblethansmallerones

QuestionCanrelaxedstretchingexercisespreventmusclesfrombecomingbulkyorbig

AnswerNo

QuestionHowdomyisometricstretcheschangeonceIamabletoliftmyselfupfromthefloorwhileinasplit

AnswerIfyouwanttofurtherincreasethestrengthofyourhamstringsandadductorsyoucantrytoincreasetheirtensionbyholdingweightsinyourhandsorputaweightedbeltonorpressorpullagainstsomeimmovableobject

QuestionToincreaseresistanceandthusthetensionofmymusclesinasplitIholdalongstickandpressitagainsttheceilingwhiletryingtoliftmyselffromthesplitWhatdoyouthinkaboutsuchawayofincreasingresistance

AnswerYourideaofusingalongstickthattouchestheceilingtoaddresistancehasanadvantageovermymethodofholdingweightsmdashitallowsyoutoapplyresistanceatpreciseanglesandinmomentsthatyouchooseItalsoseemssaferthanholdingweightsbecauseyoucanapplytensiongraduallyandreleaseitfasterthanyoucanthrowdownthedumbbellsThedrawbackcomparingtheuseofthesticktodumbbellsisthatyoudonotknowpreciselyhowmuchresistanceyouapply

QuestionYousaythatinanattempttodevelopexceptionalstrengthandflexibilityoneshouldcombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsIfliftingweightswhatexercisesdoyourecommend

AnswerSquatslungesstep-upsdeadliftsgoodmornings

QuestionIwouldliketoknowhowyoufeelaboutfreeweightsforsomeonewhoplaystennisandisstudyingaikido[ortrainsforanytwoormoresports]DoyourecommendusingfreeweightsasasupplementaryformofexercisefortheseathleticendeavorsordoyoufeelthatdoingallthreeformsofstretchingissufficientIfyoudobelieveinusingfreeweightswhatroutinewouldyourecommendfortheabovesports

AnswerResistanceexercisesarenecessaryinsportstrainingeveniftheparticularsportseemstorequirelittlestrengthasameansofinjurypreventionandofpreparingthebodyforintensivetechnicalworkoutsNostretchescanreplacefreeweightsasameansofgraduatedresistancetrainingIcannotgiveyouanyldquoroutinerdquoforuseoffreeweightsbecausethechoiceofexercisesdependsontoomanyconstantlychangingfactorsforanyroutinetobeusefulandIcannotteachyouthemethodologyofsportstraininginafewsentencesInsteadIrecommendthevideoSecretsofStretchingwhichcoverstheprinciplesofgeneralathleticconditioningstrengthandflexibilitytrainingorthebookScienceofSportsTraining

QuestionYesterdayIdidaworkoutwithalotofkickingandtodaymyhamstringsaresoreIsthisduetomymusclesnotbeingstrongenoughOrnotflexibleenoughWhatshouldIdotostopmyhamstringsfromgettingsoreTheydonotgetsoreafterliftingweightsmdashonlyafterkicking

AnswerMusclesorenessisasignthatthestructuralstrengthofmusclesisnotcomfortablyabovethedemandputonthesemusclesKicklessandliftmoreMakesurethatyoumovethroughthefullrangeofmotionandgraduallyaddmoreweightinsuchexercisesassquatsgoodmorningsandstiff-leggeddeadliftsIncreasethenumberofkicksinyourworkoutsgradually

QuestionWhydoyouadvisedoinglongsetsofexerciseswithlowresistanceasapreparationforlow-repetitionandhigh-resistancestrengthexercisesandisometricstretches

AnswerMyrecommendationsincreasethestructuralstrengthofthemusclessotheyarelesslikelytobeexcessivelydamagedbystrenuousexercises(Excessivemuscledamageannouncesitselfasdelayed-onsetmusclesorenessoramusclestrainevenacompletemusclerupture)Thestructuralstrengthofamuscleisdeterminedbythestrengthandcross-sectionalareaoftheslow-twitchmusclefibersandbythestrengthoftheconnectivetissuewithinthemuscleSlow-

twitchmusclefibershaverelativelygreaterstructuralstrengththanfast-twitchfibersespeciallythefast-twitchfiberswithlowoxidativecapacities(FrideacutenandLieber1992LieberandFrideacuten2000)Ittakesmoreforcetostretchandultimatelytorupturetheslow-twitchfibersthanthefast-twitchfibersThisisbecausetheslow-twitchfibersaresmallerthanthefast-twitchfibersandhaveagreaterratioofcellularscaffoldingtothecontractileelements(whicharebuiltoflongthinproteinsthatareeasytotear)

Endurancetrainingthatisdoingmanyrepetitionspersetagainstlowresistanceincreasesthestructuralstrengthofslow-twitchmusclefibers(GleimandMcHugh1997)Suchtrainingalsoincreasesthestructuralstrengthoftheconnectivetissuewithinthemuscleprobablythroughtheanabolicactionofhormonesthataredeliveredtothemusclewiththeincreasedbloodflow(Tiptonetal1975)Theconnectivetissuedamageisconsideredanotheroneofthecausesofdelayed-onsetmusclesoreness(McArdleKatchandKatch1996)

QuestionDontyoureducetheflexibilityofyourlegswhenyoudokickingendurancetrainingforyourlegs

AnswerNotifyoumaintainyourflexibilitywithanincreasedamountofstretchingmdashasmuchasittakestoreachyournormalrangeofmotioninthecool-downstretchesaftertheworkoutandnextdayinthedynamicstretchesofthemorningstretch

QuestionIknowyourecommenddeepandheavysquatsforlegstrengthItrainathomeanddonthaveaspotternordoIhavetimetogotoagymImakickboxerandwouldliketoimprovemylegstrengthforuseinmysportandIwaswonderingwhatalternativetoveryheavysquatsImightuseseeingashowitsnotfeasibletosquatheavywithoutaspotterArethereotherexercisesIcoulddothatwouldproduceasimilarleveloflegstrength

AnswerSquatsanddeadliftsaretheeasiestliftstoself-spotIfyouneedaspotterforasquatthenyouareliftingtoomuchmdashespeciallyinthatyouareakickboxerandnotapowerlifterApersonwhotrainsprogressinggraduallycanself-spotsquatswiththehelpofarackorinemergencycaneasilydumpthebarweighingmorethanonesbodyweight

QuestionIdonthaveanyweightstodosquatsordeadliftsCanIsubstitutedoingahighnumberofrepetitionsofweight-freesquats(3setsof100

repetitions)

AnswerWeight-freesquatsmaystrengthenyourwholebodybutmainlyyourthighsTheweight-freesquatswillhavelittleeffectonthemusclesofyourlowerbackwhicharebeststrengthenedwithdeadlift-likemovementsagainstconsiderableresistance

QuestionWhenonedoesdynamicstrengthexercisesforthegroinandhamstringsinpreparationforisometricstretchesisitbetter(ornecessary)todotheexercisesusingthefullrangeofmotionForexampleregularhamstringcurlsuseaverylimitedrangeofmotionwhereasstiff-leggeddeadliftsworkthemuscleinastretchedposition

AnswerGenerallyyesdothestrengthexercisesinthefullrangeofmotionYoumayconsiderdoingheavydeadliftsafterallyourisometricstretchesforhipsIsometricstretchesleadingtothesidesplitandthefrontsplitinvolvestrongtensionsofpsoasmusclesthatattachtothefrontofthelumbarspineBackerectorsarefatiguedbydoingstabilizingworkduringheavydeadliftsbackextensionsorldquogoodmorningsrdquoandsomayspasmduringisometricstretchesforthesplits

QuestionIdarenotdonormalsquatswithabarbellbecausemywholehipandinnerthighareastightenupforaroundtendaysdespitestretchinginthemorningbeforeandaftertrainingIfIjustdohacksquatsIcanwakeupinthemorninganddoafullfrontandsidesplitDoinghacksquatsaloneavoidstargetingtheinnerthighmuscles(thisiswhyIamveryflexiblewithouttouchingtheinnerthighs)IfIdonttouchanyweightsIdropintosplitsmosttimesoftheday

AnswerThemostlikelycauseofthisexcessivesorenessandtightnessafterstrengthexercisesisthatyouarenotstartingwithsufficientlylowweightstomatchtheweaknessofyourmusclesandthenyouarenotprogressinggraduallyenoughsoasnottooverworkthemEverytimeyoufeeltightnessyoubecomealarmedandabandontheexercisethatexposedyourweaknessandthenwonderwhyyoustayweakinthatareaFortheshort-timesatisfactionofbeingabletodosplitswithoutwarm-upnowyouforsakeanyfurtherdevelopmentofbothstrengthandflexibility

QuestionIfalackofstrengthintheadductormusclespreventsdoingaside

splitdoesthissuggestthatajuniorhighcheerleaderwhodoessplitseasilyhastypicallystrongeradductorsthanforexampleanOlympicdecathletewhocannot

AnswerThelackofstrengthintheadductorsofthethighpreventsachievingandperformingondemandasidesplitifyouareusingisometricstretches

Yestypicallyalittlegirlwhocanslidedownintoasplitandthencanraiseherselfupfromthatsplitcanhavethighadductorsstronger(inrelationtoherbodyweight)attheanglesandextensionsoccurringinthesplitthanadecathletewhocanteventhoughhisabsolutemuscularstrengthmaybegreaterForexplanationofthedifferencebetweenrelativemuscularstrengthandabsolutemuscularstrengthseeScienceofSportsTraining

QuestionAfewmonthsagoIbegantrainingtodotheOlympiclifts(snatchandcleanandjerk)IamsostiffthatIcantreceivethebarcorrectlyinthecleanThemainproblemseemstobemyinabilitytoflexmyhipsfullywhilekeepingmylowerbackextendedThispreventsmefromkeepingmytorsouprightandthebarfallsforwardoffmyshouldersTwolesserbutstillsignificantproblemsaregettingmyelbowshighenoughandflexingmyanklesfarenoughinthelowsquatsoastoremainbalancedfronttobackwithoutleaningforwardTheneteffectoftheseproblemsisthatIsimplycantdoacorrectcleanCanyousuggestanyexercisesorwarm-upstohelpwiththeseproblems

AnswerYourproblemscanberemediedbydoinglotsofdeepandwidesquatswithoutabarbellandwithabarbellinbothfrontsquatandbacksquatpositionsFordynamicflexibilitydothesesquatsfastwithlightweightsandforstaticflexibilitydothemslowbutwithheavierweights

YoumightbenefitfromreadinguponananalysisoftheliftsSomeofthebetterbooksonthissubjectareavailablefromIronMind(ironmindcom)

QuestionIhadneverdonemuchinthewayofweighttrainingbeforeandlatelastyearIsufferedashoulderinjuryIwastoldthatIwasprobablynotstretchingmyshouldersproperlybeforeandafterweighttraining(Iwashavingmostproblemswiththeinclinebenchpress)

HavingstudiedStadionsvideoonkicking(PowerHighKickswithNowarm-Up)IamuncertainthatthestretchingmethodsIhavebeenshownarethemosteffectiveThesearestaticstretchesresistingagainstawallYourldquolawof

specificityrdquomakesmewonderifthereisabetterwayCanyouenlightenme

AnswerIneverdoanyformofstaticstretchingpriortoweightliftingoranyresistanceexercisesStaticstretchestemporarilyweakenandpredisposetoinjurythestretchedmusclesStaticstretchesaretobedoneafterandnotbeforeresistanceexercisesbutIamnotawareofanydetrimentaleffectofnotstretchingtheshouldersaftertheresistanceexercisesAfteralliftheresistanceexercisesaredonewithinnormalrangeofmotiontheywillnotreduceit

Yourproblemmayhavemoretodowithdoingtoomuchtoosoonimproperformofmovementsorimproperbalanceofexercises

QuestionYoudontlikehangingbackstretchesbecauseofpossibleligamentstretchingbutyourecommendstiff-legdeadliftsSodoyourecommendonlybendingovertoacertainextentwhendeadliftingietheweightloweredonlytokneeormidcalf

AnswerWhendonecorrectlythedeadliftdoesnotstretchlowerbackligamentsnoreventhelowerbackmusclesInformationonhowtodoadeadliftisinarticleldquoAdvancedStrengthExercisesforLowerBackmdashYourBestInsuranceagainstBackPainrdquopostedatwwwstadioncomstrength-training-for-sports-and-martial-arts

QuestionIhavebeendoingtaekwondoforsevenyearsnowandthestretchingdoneinclass(fartooquickandnotinthecorrectsequencethatyourecommend)hasneverreallyimprovedmyflexibilityIfindthatifIskiptraininginanyformforaboutaweekortwoIammoreflexiblebutthengetsorelaterafterresumingmytaekwondoworkoutEvenwhenfollowingyourguideafterataekwondosessionIamtoosoreandstiff(inmyhamstrings)toworkoutdailybyyourmethodWhatisthecauseofmysorenessandlackofprogressinflexibility

AnswerTherearetwopossiblecausesofyourlackofprogressinflexibilitydevelopment

1Thetaekwondoworkoutsarerunbyapossiblygoodfighterbutalousycoach(Yousaidthatexercisesarenotdoneinthecorrectsequence)

2YourmusclesaretooweakfortheseworkoutsSorenessafteraworkoutindicatesit

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyour

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyourflexibilitystrengthandendurancetosuchalevelthatafterafewmonthsyoucansafelyreturntotaekwondo

YourtraininghastobesystematicwithgraduallyincreasingworkloadsFollowtheadvicefromthisbookorthevideoSecretsofStretching

QuestionHowmanytimesaweekshouldIdostrengthexercisesbeforeIperformtheisometricstretches

AnswerThemostaccurateanswerisAsmanytimesasittakestogetstrongenoughfortheisometricstretches

StrengthtrainingisnottreatedindepthinStretchingScientificallybecauseitisaguidetoflexibilitytrainingforathletesmdashpeoplealreadyfamiliarwithstrengthtrainingThisbookisforathleteswhowanttoupdatetheirknowledgeofflexibilitytrainingandmaximizeitseffectivenessForstrengthtraininginformationseeeitherchapter6ldquoStrengthrdquoofthebookScienceofSportsTrainingorthebookExplosivePowerandJumpingAbilityforAllSportsAllyouneedtoknowaboutstrengthtrainingasitrelatestoisometricstretchesisinchapter5ldquoIsometricStretchingrdquoofthisbook

AsimpleruleforthosenewtostrengthtrainingTypicallystrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldeitherexercisemoreoftenorincreasethenumberofrepetitionsortheresistance

QuestionYourecommendusingdynamicstrengthexercisesuntilthemusclesarereadyforisometricstretchesIdotwosetsof30repetitionsforeachmusclegroup(groinhamstrings)threetimeseverytwoweeksIsthisoftenenoughIgetsoreifIdotheexercisesanymorefrequentlythanthatWhichisbetterAhardworkoutonceaweekoralighterworkouttwiceaweek

AnswerSlowbutsteadyisbetter

QuestionWhenIstretchoutforataekwondoclassIfindthatforthenexttwodaysIamsoreandstiffingroinmusclesFromyourbookIreadthatthisisa

signthatthosemusclesaretooweakThisisthecasewherelongsetsofhighrepstothepointofburnareusedcorrect

AnswerPerhapstheyaretooweakorperhapsyoudotoomuchLongsetsofmovementsatfullrangeofmotionwillhelpifthemusclesaretooweakbutnotifyoualreadydotoomuch

QuestionHereismygeneralworkoutweekDynamicstretcheverymorningandeveningIdonoisometricstretchesyetasIfearthatmymusclesandtendonsareunpreparedforthemIamanxioustobegintohelpmygrossinflexibilityproblems

MondayWednesdayFridayWeighttrainingkickingdrills1-2milerunTuesdayThursdayTaekwondoclassSaturdayLightenduranceworkoutSundayOff

AnswerDoingweighttrainingpriortokickingdrillsaswellasweighttrainingforlowerbodyandrunningonthesamedayarestrangepracticesInyourcasebecauseyourunsolittlerunningonthesamedayasliftingweightsmayhavenoadverseeffectonyourstrengthButifyouareseriousaboutyourfightingformwhydoyourunsolittleProperarrangementsofworkoutsareexplainedinthebookScienceofSportsTraining

QuestionIm45andgettingbackintotaekwondoaftera20-yearlayoff(redbeltthen)Imingoodshapebuteven20yearsagomyflexibilitywasntthatgreatMygoalofcourseistodothesidesplitWhatdoyouthinkofmyworkouts

Myworkoutweekmorningwarm-upthen1-2setslegraisesallthreedirectionssomekickingpractice2wallsquats(leanbackagainstwalllowerdownandholdfor60seconds)Thenrelaxedstaticstretchesinthisorderfrontofthethighstretchinnerthighorbutterflystretch(PNFandrelaxonthisone)lowerbackstretchcalfandhamstringstretch(PNFandrelaxstyleonthisalso)ThenItrydoingasidesplitSomelightjoggingandImonmywaytoworkasamailman

DuringbreaksatworkIstretcharmsandshouldersdo2wallsquatsleaningagainstmytruckfor60secondseachthenIdo2setsoflowerbackandhamstringstretchesIalsodo2setsoflegstretcheseachabout40secAfterIgethomeeatandshowerIdoatleastonesetof12dynamiclegraisesallthreedirectionsTwiceaweekIhavetaekwondoclass(usuallyMondayand

directionsTwiceaweekIhavetaekwondoclass(usuallyMondayandThursday)WednesdayIdoTae-BoaerobicsclassFridaySaturdayandSundayarelightworkoutdaysnoclassesbutsameroutineotherwiseIdontworkonSundayandononeotherdayitrotatesOnmylightdaysItryandsqueezeinwhatIneedtoknowfortaekwondobesideskickingformsandself-defense

AnswerIthinkyoudotoomuchYouworkouteverydayoftheweekasifyoudidnotknowthatrestisanintegralandnecessarypartoftrainingAmorningstretchshouldconsistofdynamicstretchesperhapsoneortworelaxedstretchesforsomeparticularlyinflexiblemusclegroupbutnoisometricorPNFstretchesmdashespeciallybeforelongphysicalefforts

YoudotoomanyisometricstretchesfortoomanymusclegroupsmdashfivemusclegroupsjustinthemorningOneisometricstretchperonemusclegroupuptothreemusclegroupsstretchedperworkoutisplentyChangethestretchforamoreeffectiveoneonceitnolongerincreasesrangeofmotionToreachyourgoalofasidesplityouhavetodoexercisesthatarespecificallydesignedforreachingitYoualsohavetoobserveyourreactiontotheseexercisesandadjustyourtrainingaccordingly

QuestionYousaythatbicyclingisbadforflexibilityoflowerlimbsHavingbeenanavidcyclistIbelieveyouAndyousuggestthatrunningisabetteralternativeforcardiovascularconditioningTruecomparedtobikingtherangeofmotionismuchgreaterbutwouldntusingyourfullrangeofmotionwhilerunningintroducealdquobrakingrdquoeffectasyourfrontkneewouldbesignificantlyinfrontofyourcenterofgravityinturncausingharmfulstresstotheknee

AlsowhatothercardiovascularactivitiesdoyouthinkarenotdetrimentaltoflexibilityIcantthinkofanythatusethefullrangeofmotionofallthebodypartsinvolved

AnswerMyanswertoyourfirstquestion(onthebrakingeffect)NoToseewhyviewtheslow-motionrunonthevideoSecretsofStretchingTohavethisproblemapersonwouldhavetobepathologicallydiscoordinated

AnswertoyoursecondquestionTheactivitiesdonothavetousethefullrangeofmotionofinvolvedjointsmdashitisenoughthatthemusclesthatcrossthesejointsareatorclosetotheirrestinglengthSoforexamplejumpingropedoesnotreducetherangeofmotioninhipjointsunlikecyclingwheremostmusclesthatcrossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesof

crossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesofexercisesotherthanrunningandropejumpingthatarenotdetrimentaltoflexibilityareshadowboxingrunningupstairsandcross-countryskiing

RunningonskiswhetheronthesnoworusingaNordicTrackorotherskimachinepermitsfullextensionsinhipandkneejointssoitdoesnothavethesameeffectonflexibilityasbiking

AgeandStretchingQuestionIveseenyouradsonlearningtodosplitsafter50butImabitskepticalAfterallGeorgeDillman[whodemonstratesasidesplitsuspendedbetweentwochairswhichheachievedatage50]hasbeendoingmartialartsforalongtimeIveonlybeenatit1yearandamover50Howwillyoursystemovercomemylackofflexibility

AnswerOurmethodofstretchingdependsonmakingyourmusclesstrongerinstretchedoutpositionsItmeansthatyoucanimproveyourflexibilityaslongasyouasyoucanincreaseyourmuscularstrengthSoifyoucanmakeprogressliftingmoreandmoreweightsorovercomingmoreresistanceinanystrengthexercisesyoucanstretchmoretooToseeifyourbonestructureorligamentsarenotgoingtolimityourabilitytodosplitstryoursimpleTestsofFlexibilityPotentialshowninchapter8ldquoAlltheWhysofStretchingrdquo

QuestionIam15yearsoldandIamanxioustostartisometricsasIknowthatisometricstretchesarethequickestwaytoachievingsplitsIhavebeenveryinflexiblemostofmylifeandIamstartingmartialarts(taekwondo)IwanttoknowfromaphysiologicalstandpointwhyIcantdoisometricsIhaventgrownsignificantlyinquiteawhileDoesthismeanImreadyformoreintensetraining

AnswerMaybeyoucandoisometricsandmaybeyoucannotItdependsonyourskeletonsmaturity(whetheryouhavefinishedgrowingornot)andyourphysicianshouldbeabletotellyouonewayortheotherMygeneralrecommendationisthatyoungpeoplewhosebonesarestillgrowingdonotdoisometricstretchesanditsbasedontheadvicefromworld-renownedauthorities(seeChildrenandSportsTrainingandScienceofSportsTraining)

Itisrecommendedthatfifteen-andsixteen-year-oldsliftweightsnoheavierthan100oftheirbodyweight(TherationaleisgiveninScienceofSportsTraining)Foranormaladolescentlifting100ofhisorherbodyweightincommonliftssuchasthesquatdeadliftorbenchpressrequiresmuchlessthanthemaximalmuscularcontractionbutinisometricstretchesmusclesaretenseduptothemaximalvoluntarycontractionThatwouldexceedthemagnitudeoftensionthatisconsideredsafeforanimmatureskeleton

BecauseyoursportrequireskickingandnotdoinggymnasticsplitsIrecommendthatyouconcentrateondynamicstretchesasthemainmeansofdevelopingflexibilityanddosomerelaxedstaticstretchesattheendofacool-downafteryourworkouts

QuestionWhatshouldIfocusonwiththeyoungstudentsmdashmorestrengtheningorshouldIstillbefocusingonstretching

AnswerThatdependsonhowyoungthestudentsareWithlittlechildrendomainlydynamicstretchesWitholderchildrenyoucanaddstaticrelaxedstretcheswithyoungpeoplepastpubertyyoucandoallkindsofstretchingaslongastheyarestrongenoughInformationonstrengthtrainingforchildrenandyouthisinthebookChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappy

GenderandStretchingQuestionIveseenyouradHowcometherearenopicturesofwomendoingthechair(orany)splits

AnswerBecausenowomantookthetroubleofsendingaphotoofhersidesplitbetweenchairsYoucanbethefirst

ButseriouslymdashitappearsthatinmartialartsthereareevenfewerwomenwhoundertakeserioustrainingthanthesmallnumberofmenwhodoInothersportssuchasgymnasticsthesituationisdifferentandmanywomengymnastsdisplaysuchsplitseasilyThismayhavetodowiththelesserqualityofthemajorityofinstructorsinmartialartsascomparedtoinstructorsofgymnasticsaswellaswiththeathletesselectionprocessWomengymnastswhoarerationallytrainedbywell-educatedcoacheshavenoneedtostudymybookorvideoandsodonotsendtestimonials

QuestionIsittruethatfemalesaregenerallymoreflexiblethanmales

AnswerItistrueonlyifcomparingforexamplehipflexibilityofthesexesinthegeneralpopulationbutitisnottrueforindividualsandnotnecessarilytrueforotherjointsDontyouknowmenwhoaremoreflexible(inallmajorjoints)thanmanywomen

Femalesallovertheworldtendtohaveagreaterrangeofmotioninthehipjointandintheelbow(Alter1996)ButresultsofstudiesofdifferencesinflexibilitydoneindifferentcountriesmayvaryforotherjointsForexampleastudydoneintheUSAbyREKoslow(1987)showsthat17-and21-year-oldwomenhavegreaterrangeofmotionthan17-and21-year-oldmenintheshoulderwhileastudydoneinItalybyFRepiceetal(1982)showstheopposite

FromobservationofgymnastsmdashathleteswhoarebothselectedforflexibilityandworkalotonflexibilitymdashyoucanseethatwomengymnaststendtobemoreflexiblethanmenofthesameskilllevelIthastodowithdifferencesinthebonestructureandperhapswithwomengymnastshavingmorecompliantligamentsandusuallylessmusclemassaroundalljointsthanmengymnasts

QuestionIswomensabilitytokickhighmuchbetterthanmens

AnswerIfyourefertohighmartialartskicksmdashdeliveringhardimpactwhenkickinghighmdashthenbasedonmyobservationsIwouldsaynoIfyoumeandance-likekicksthenwomenshowgreaterrangeofmotionthanmen

SoundsinandaroundJointsQuestions(frommorethanoneperson)

1Ihavebeendoingoneofthestretchingroutinesfromthebookforthepastweekandhavenoticeda10increaseinmyflexibilityHoweverIhavenoticedthatmyhipsclickmorethantheyusedtoItdoesnthurtbutitdoesclickIsthisasignthatthehipjointislooseningupordoyouthinkIamdoingsomethingincorrectinthestretchingmethod

2SometimeswhenIamstretchingIhearapoppingnoiseinmyhipareaAfterthenoiseIseemtobeabletostretchalittlefurtherIwasjustwonderingwhatthepoppingnoiseis

3JustrecentlymyhiphasbeenpoppingalotAttimesIhavetomakeitpopinordertofeelbetterItalsosometimespopsjustbymewalkingAlsomykneedoesthesamethingWhatswrongandshouldIseeadoctor

4IamveryflexibleandfitHoweverforthepastmonthorsoIhavenoticedthatwhenIdostraightlegfrontraisesorwhatwecall`axekickswhilemyfootiscomingbackdownIwillfeelandhearapoppinginmyhipjointsWhatisthisfromandwhatshouldIdoaboutit

AnswerThenatureofnoisesinthejointsisbestdeterminedbyacompetentphysician

Increasedflexibility(rangeofmotion)maycausegreaterfrequencyofjointclickingorpoppingresultingfromanenhancedleverageofthejointsbones

PainlessclickingorcrackinginthejointsthemselvesisharmlessespeciallyiffollowedbythefeelingofreleaseoftensionandbyincreasedmobilityItusuallyhappenswhenajointispulledorbentintoagreaterrangeofmotionthanusual

ThereisanegativepressureinthejointsItkeepsjointsurfacesfittingcloselyJointsurfacesnormallydonottoucheachotherAthinlayerofsynovialfluidbetweenjointcartilagesprotectsthemfromrubbingagainsteachotherandthereisgas(ofacompositionsimilartoair)dissolvedinthisfluid

Thecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidand

ThecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidandformingabubblebetweenjointsurfaceswhenthebonesarepulledapartfarenoughAfterseveralminutesthegasredissolvesintothefluid(Alter1996)Poppingorcrackingofjointsisnotharmfulpersebutmaybeasignofjointtightnesscausedbyoverlyorunevenlytensedmusclesmdashfromanimproperstrengthtrainingoraneurologicaldysfunction

Poppingorsnappingoutsideofthejointcavitymaybecausedbyaligamentoratendoncatchingonandthenslippingoverabonyprominenceorbydegenerativechangesinthejoint

SomenoisesmaybecausedbytightmusclesForexampleclickingorsnappingoutsideofthehipjoint(ontheoutsideofthepelvis)maybecausedbyatightiliotibialbandandmayberelievedbystretchesofthehipabductors(gluteusmediusgluteusminimustensorfasciaelataepiriformis)Clickingorsnappingtotheinsideofthehipjoint(frontofthepelvis)maybecausedbyatightpsoasMusclescanbecometightasaresultoftoomucheffortortoofrequentexerciseandnotenoughrest

AnothercauseofsoundsinajointisosteoarthritisWhenjointsurfacesarediseasedandthecartilageiseatenawaytheligamentsandtendonscrossingthejointgetslackTheirslackletsthemmoveinandoutoftheirgroovesmakingpoppingsounds

Loosebodiesinajointmakingcreakingnoisesparticularlyinthekneeandhipjointscanbearesultofchondromalacia(softeningofthearticularsurfaces)Thistypeofdegenerationisaccompaniedbyinflammationpainandswelling

KneecapsmayldquopoprdquowhentheysnapinandoutofalignmentwiththethighboneaskneesarebentandstraightenedThismaybecausedbyweakquadricepsCheckwithadoctorifthekneeshurtswellorgetsoreafterworkingoutorafterwalkingupordownthestairs

Clickinginthehipwhenextendingthehipjoint(aswhendroppingthelegafteranaxekick)andadductingthethigh(bringingitbackinward)afterabductingit(raisingittothesidewhilestanding)maybecausedbythetendonoftheiliopsoascomingbackoverthehipjointcapsuleItisnotpainfulunlessonehasinflammationofthebursa(bursailiopectinea)thatliesinfrontofthehipjointandbeneaththeiliopsoastendonAlsothetendonofthetensorfascialatamaysnapforwardoverthegreatertrochanterofthefemurasonemakessweeping

semicircularmovementswiththelowerlimbordoessquatswithfeetpointingoutThismayindicateweaknessofthethighabductorsSuchsnappingisseldompainfulbutdegenerationofthegreatertrochantermayresultwhenitisexperiencedoveralongperiodToremedythisproblemstrengthentheabductormusclesofthehipandstretchthetensorfascialatamdashoneoftheabductors(Arnheim1986)

Fallsorblowstotheoutsideofthehipcandamagethesuperficialtrochantericbursa(asackwithfluidthatliesbetweenthegreatertrochanterandtensorfascialataandpreventsthemfromrubbingagainsteachother)MajorbleedinginthebursamayresultinaclotthatwithtimewillchangeintoadhesionsorloosebodiesTheseadhesionsandloosebodiescancauseinflammationofthebursaandmakecreakingnoisesduringhipmovementInflammationofthebursaisverypainfulevenwhenoneisnotmovingSeeanorthopedicsurgeonoraphysicianknowledgeableinappliedkinesiologytomakesurethatallisokay

Snappingsoundsfromthehipmaybecausedbytheiliofemoralligamentmovingovertheheadofthefemurduringeitherhipflexionorabduction

PainorSorenessandStretchingIkeepgettingquestionsshowingthattheldquonopainnogainrdquofallacystillpersists

QuestionIboughtyourbookStretchingScientificallyandIameagertotryyourmethodIdontwanttohurtmymusclesandsodecreasemyflexibilityHoweverIamstillnotquitesurehowtodeterminewhenIamnotoverstretchingespeciallyduringdynamicstretchingandisometricstretchingWhataresomeofthefeelingsorsignstotellwhenIhavestretchedenoughforaparticularsetIfpainisoneofthemdoesthatmeanIshouldstretchtillithurtseverytime

AnswerYouhavestretchedenoughwhenyoureachthemaximalpainlessrangeofmotionpossibleatthegivenstageofyourtrainingInbothdynamicandinstatic(isometricandrelaxed)stretchingyouareoverstretchingifyoufeelpain

QuestionShouldIfeelaslightsorenessthenextdayortwoafterisometricstretching(3repsof30secsplitholdsbothfrontandside)AndsinceIdofeelsorenessafterthisactivitywhatshouldIdotostretchisometricallywithoutfeelingpaininmymuscles

AnswerSlightsorenessonceinawhileistobeexpectedintrainingbutsorenessoccurringaftereveryapplicationofthesameexercisesinyourcaseisometricstretchesisasignthatyouarenotreadyfortheseexercisesSeethebeginningofchapter5ldquoIsometricStretchesrdquoforhowtoprepareforisometricstretches

QuestionCanIdodynamicstretcheswhenIamsore

AnswerIthinkthatyoucandodynamicstretchessuchasrelaxedlegraisesandarmswingsIwoulddoonlyasmanyrepetitionsandsetsasIdfeelrelaxingandnottiring

QuestionOneyearagoIhadaligamentinjuryinmykneewhichtook6monthstohealAlsoImetwithanaccidentduetowhichIhadtostopmytrainingfor6monthsNowthatImtryingtocomebackstretchingisbecomingverypainful

EvenwithaminorstretchIexperiencerippingpainatthebackofthekneeIwasnevergoodatstretchingIexperiencenormalpainwhilestretchingtheleftlegbutIfeelsomethingtearingatthebackoftherightknee

IsthereawayIcanimprovemystretchingevenwithabadkneeIsitpossibletodosplitsevenwithanakneelikemine

AnswerAcarefulreadingofStretchingScientificallywouldtellyouthereisnosuchnonsenseasldquonormalpainwhilestretchingrdquoIfyoustretchthroughpainyoumayachieveyoursplitsbutyouwillregretitlaterWhetheryoucanachievesplitswithabadkneedependsontheexactnatureoftheinjuryoneffectivenessofrehabilitationandontherationalmethodofflexibilitytraining

QuestionWithinthetwomonthsthatIhavebeenfollowingyourprogrammyflexibilityhasimprovedagreatdealInthesidesplitIamlowerthanIhaveeverbeeninallmy[five]yearsof[karate]trainingUponreceivingyourvideotapeIstoppedgoingtokaratebecauseIwantedtoconcentrateonlyonmysplitsIdidnotwanttogothroughthepainofstretchinginclassInotherwordsIdidnotwanttomixthetwodifferentstylesofstretchingNowthatmyflexibilityhasimprovedIstartedtoattendkarateworkoutsagainandmyjointsaresoreWhenIkickIfeelsomepainevenwhenthekickisbelowthebeltIsthisnormalIknowforafactthatmyjointsaremoretightthanmostpeoplesIsitpossibletochangethis

AnswerRegardingyourquestiononthecauseofjointpainorsorenessafterreturningtokaratetrainingIcannotgiveyouadefiniteanswerbecauseIdonotknowenoughaboutyouandyourtrainingSomeofthepossiblecausesmaybe

a)poorkickingtechniquesuchasbadbodyalignmentnotleaningbackinroundhouseandsidekicks(seethevideoPowerHighKickswithNoWarm-Upforthepropertechniqueanddrills)

b)inadequatestrengthpreparation(asshownandexplainedinthevideoSecretsofStretching)

c)notenough(orwrong)dynamicstretchinginthemorningandlaterintheday(ithastobedonetwiceadayonworkoutdaysduringyourwarm-up)

d)doingtoomuchtoosoonor

e)abnormalorinjuredjoints(consultyourdoctor)

e)abnormalorinjuredjoints(consultyourdoctor)

QuestionAlthoughthebookandthevideogointodepthaboutstretchingIfoundthattheydidnotfullyexplainthestretchestobeperformedbythosewhosufferfromldquoweakkneesrdquoWhatstrengthexerciseswillstrengthenthemusclesthatstabilizetheknee

AnswerIfyourkneeshurtwhenyoudoastretchchangeitsoyourkneebearslessornoweightForexampleinhamstringstretchesoradductorstretchesleadingtoafrontorsidesplitplacethelowerendofyourthighonachairoronanysupportIfbendingyourkneesisnotaproblemyoumaydotheexerciseshownbelow

ThestrengthexercisesthatstabilizethekneeareallthosethataffectmusclesthatoriginateaboveandattachbelowthekneejointTheseexercisesaresquatsstep-upsdeadliftsandgoodmorningsIfyoucannotdotheseexercisesbecauseyourkneeswereinjuredthenyoucandoisometrictensionswithyourkneesheldatanglesatwhichyoudonotfeelpain

QuestionMygroingetsverysorewhenIdothesidesplitexercisesIsthereanythingIcandoaboutthat

AnswerStrengthenyourinnerthighmuscles

QuestionWhenItrytogodownintothesidesplitsIhurtverybadinmyhipsforupto2weeksIsthisnormal

AnswerItistobeexpectedifyouarenotreadyforsidesplitsanddonotknowhowtopositionyourpelvisSeesubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandthedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAlltheWhysofStretchingrdquoforinformation

ontheproperalignmentofpelvisandthighsIfapplyingthisinformationdoesnothelpthenseeadoctor

QuestionAfterahardsquashgamemyshoulderissoreandisbecomingchronicallysoreAlsomyshoulderjointsmakeallkindsofnoisesasImovemyarmsmdashcreakssnapspopsetcItfeelslikeligamentsandtendonsarecatchingonthingsandthensuddenlysnappingfreeThiscantbenormalisitSoIamdoingthestretchingroutinefortheshoulders

AnswerIdonotbelievethatstretchingyourshoulderswillhelpyouSorenessofyourshoulderthatbecomeschroniccanbecausedbyworkingouttoooftenbyweaknessofsomemusclesoftheupperbodythatcausesmisalignmentoftheshoulderjointandthusforcessomeofitsmusclestoworkinefficientlyandbyoverworkingofthebicepsbrachii(whichmaycauseswellingofitslongheadstendonandgrindagainstitsgrooveinthearmbone)

WheneverligamentsortendonsldquoarecatchingonthingsrdquothereisapossibilityofinflammationandeventualdamagetoinflamedstructuresAninflamedtendonofthelongheadofthebicepsswellsrubsagainstthebonygrooveinwhichitmovesandpopsoutofitAsaresultyougetbonespursinthisgrooveAlsotheligamentthatholdsthetendoninthegroovegetsoverstretchedsothetendonpopsoutofiteasierandgetsfurtheraggravatedThebonespursirritatethetendonandmayeventuallyfryit

Shoulderproblemsusuallystartwiththeimpingementsyndromemdashwhenthebicepstendonorrotatorcuffmusclesaresqueezedbetweentheheadofthearmboneandtoppartsoftheshoulderblade(thecoracoacromialarch)ThisimpingementcausesinflammationofthesubacromialbursaandthemusclespassingunderthecoracoacromialarchEventuallyyoucangetrotatorcufftears(partialorcomplete)andbicepstendoninflammationpossiblyendingwithitscompletetearoravulsion(detachment)fromitsoriginWhenyourmusclesandsubacromialbursaareinflamedthecartilageinyourshoulderjointmayalsobeinflamedandbadlydamaged(rippedandshreddedtothepointwhereitdoesnotevenresemblejointcartilage)Youwontfeelthedamagetoyourjointcartilageuntilthejointmechanicschangedrasticallybecausejointcartilagehasnopainreceptors

PartialtearsofmusclesandbonespursmayrequiresurgerytopreventmoreseriousinjuriestothejointandmusclesAsurgicalrepairofarotatorcuffor

bicepstear(oftenbotharepresent)mayputyououtofyoursportforatleastsixmonthsifnotforeverIsuggestyoureadManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbyDarleneHertlingandRandolphMKesslerThisexcellentbookshouldhelpyouevaluatequalificationsofphysicaltherapistsorevendesignyourownprogramoftherapy

AnothercauseoftheswellingofthebicepstendonmaybeadigestiveproblemInsomedigestiveproblemsthelymphaticsystemisoverwhelmedbytoxinsandcannotremovemetabolicwastefromtiredmusclesMusclesthenrecoverpoorlyandstaypainfulweakandsometimestenseDigestivecausesofyourshoulderproblemscanbeaccuratelydiagnosedandremovedbyadoctorspecializinginappliedkinesiologyTofindsuchadoctorinyourareavisitwwwicakcom

InjuriesandStretchingManypeoplewritetomewithquestionsthatcanbesummedupthusldquoIhaveaboo-booIhaveoverdonemyexercisesIhavetornthisorbrokethatwhatshouldIdonowrdquoBeingpoliteIanswertothiseffectldquoIthinkyoushouldntbedoingitbutnowthatyouhavedoneityoushouldseeadoctorrdquoIhavenocluewhytheythinkitmakessensetoaskwhattodoofsomeonewhohasneverseenthemandwhoisnotaphysicianbutaphysicaleducationteacherThebestIknowabouttreatinginjuriesisthisLookforthebestspecialistyoucanfindanddonotbotherwithpeoplewhodonotcomeacrossascompetentandfullycommittedtodothebestthatcanbedoneThenfollowthedoctorsorderswithoutsecond-guessingAgoodinjuryspecialistcantellyouinadvancehowyoursymptomswillchangeovertimeasyouhealwhenyouwillfeelimprovementandhowlongitwilltakeforfullrecovery

QuestionOnedaywhilestretchinginataekwondodojang[gym]inKoreaIwasdoingldquobutterfliesrdquo[seepicturebelow]

WhenmyinstructorsawthatmykneeswerenottouchingthefloorhecameupbehindmeandforcedthemhardandquicklytothefloorThemusclewaspulledintheleftgroinSincethenIhavebeenveryhesitanttostretchbecauseofdullpaininthatareaMaybeImdoingsomethingwrong

AnswerYesmdashyouweredoingsomethingwrongYouwereputtingupwithtoomuchnonsensefromastupidldquoinstructorrdquoNowyoushouldcontactanAppliedKinesiologistoraMuscleActivationTechniquespractitioneroraverygoodorthopaedicsurgeonandhopeforthebestMyexperiencewithphysiciansspecializinginappliedkinesiologyandwithMATpractitionershasbeenvery

goodandthosethatIhavemetarelessconservativeasfarasexerciserecommendationsgoandmoreknowledgeablepatient-orientedandeffectivethanalltheldquosportsmedicinespecialistrdquothatevertreatedme

Thesafestcourseofactionistoalsoseeanorthopedicsurgeonspecializinginsportsinjuries

QuestionAbout4monthsagoIwasstretchingandinjuredthebackofleftlegIwasdoingthesplitswithmyleftlegforwardandtriedtosinkdownfartherthanmybodywouldallowIfeltasuddenldquopoprdquopreciselywheremylegmeetsmybuttIfeltadullpainbutthoughtIwouldbeokayIcouldntrunorwalkfastforalongtimeNow4monthslaterIcanrunbuttheinjurystillpersistsSometimesIhaveadullpainintheareaorfeelsomediscomfortWhatmightthisinjurybeanddoyouhaveanyadvice

AnswerFeelingapopindicatesthatyouhadathirdorfourthdegreestrain(muscletear)Thisisseriousdamagemdashmanymusclefibersarecompletelytornfasciaisdamaged(inthefourthdegreestrainthefasciaandsothewholemuscleistornapart)ThegapinthemuscleisfilledwithbloodThebloodclotsandisthenreplacedwithastiffscarThebiggertheclotthegreaterthescarthelossofmusclesfunctionandthelikelihoodofrepeatinjuryInternalclotscanalsocalcifymdashturnintosharpbonelikebodiesmdashandkeepcuttingthesurroundingmuscletissueTominimizethedamagemusclestrainsmustbetakencareofimmediatelyIfnotthelossofmusclestrengthandelasticitymaybesuchthatfullfunctionwillneverberegainedandfurtherinjurieswilloccurbecauseofit

YousaythatafterfourmonthstheinjurystillpersistssoIassumethatitwasnottreatedbyamedicalprofessional(Ifithadbeenyouwouldbefullyrecoveredbynow)Afterfourmonthsofneglectthereislittlechanceofregainingmostofthepre-injuryfunctionIfyourmusclewastorncompletelybynownothingcanbedonemdashstitchingandreattachingisdonewithintwoweeksofthestrainIfitwasnottorncompletelythenmaybeitneedsremovaloftheexcessivescartissueorofcalcificationToseewhatyoucandotoregainwhatfunctionyoucanseeanorthopedicsurgeonandaphysicianspecializinginappliedkinesiologyInanycasedonotdreamthatstretchingisthesolutiontoyourproblem

QuestionYousaynottoexerciseuntilaninjuryorproblemistotallysolvedDoesthatmeanavoidingstretchingroutinesuntilajointishealed

AnswerUnlesstoldbyadoctorotherwiseIwouldavoidallexercisewithstrongtensionofmusclesaroundthatjointaswellasanymovementsatthemaximumrangeofmotionThismaystillleaveslowdynamicstretchesstaticactivestretchesandgentlerelaxedstaticpassivestretchesavailabletoyou

QuestionIwasdoingverywellforaboutamonthfollowingyourmethodThenItriedaddingthefrontsplitisometricsaftercompletingmyfoursetsof30-secondsidesplitsandIstrainedmygracilismuscleItseemedthatIjustoverworkeditAnysuggestions

AnswerYourgraciliscouldhavebeenexhaustedbythefoursetsofisometricstretchesforthesidesplitandsothefollowingisometricstretchforthefrontsplitwasmorethanitcouldtakeItisworthknowingthatthegracilisisweakenedbyadrenalstressthatcanarisefromworkorfamilystressorfromtrainingloadsexceedingonesabilitytoadapt

TospeeduprecoveryandtohaveachanceofregainingfullstrengthandfunctionincasesofmusclestrainsorligamentsprainsIrecommendseeingimmediatelyadoctorwhoknowsappliedkinesiologyAgoodappliedkinesiologistwillbeabletohelpyourecoverfromthisinjuryandpossiblyteachyouhowtoavoiditinthefuture

QuestionIjustrecentlypulledahamstringinmyrightlegdoingthefrontsplitIrestitforawhiletillthepainisgonebutitisthesamethingalloveragainwhenIresumeisometricstretches

AnswerAbsenceofpaindoesnotmeanthatrecoveryiscompleteWhenthepainisgonetherehabilitationbeginsmdashandthatisalongwayfrombeingreadyforthepre-injurylevelofactivityAnotherpossiblecausefortherecurrenceofyourmusclestrainisthatrestingyourinjuredhamstringdoesnotremovethecauseoftheinjuryHereismyadvice

a)Seeanappliedkinesiologistoranorthopedicsurgeonconcerningyourhamstring(orwhateverinjury)anddowhatyourdoctoradvisesyoutodo

b)Whenpermittedbyyourdoctorstartdoingthefollowingexercisesinthisorderwalkingclimbingstairsrunninguphillsquatshamstringcurlsstiff-leggeddeadlifts(orotherexercisesappropriateforwhatevermusclesyouhavetorehabilitate)Progressfromoneexercisetoanotheronlywhenfeelingnodiscomfortperformingthepreviousone

c)Onlyaftercompleterecovery(whenhamstringsorotherinjuredmusclesofbothlegsareequallystrongequallyflexibleandhaveequalendurance)canyoutryisometricstretchesinvolvingthosemuscles

QuestionAfterreadingaboutyourstretchingtechniqueinamagazineIdecidedtogetyourbookStretchingScientificallyandseeifitwouldworkformeIstartedinandgottoisometricsplitsThingsweregoingokayforawhileandsuddenlyIfeltmygroinmusclegivewayandalotofpainIguessedthatItoreamuscleandittookabouttwoweeksbeforeIstoppedfeelingpaininmygroinIputthebookbackontheshelf(afterthatexperiencewhowouldnt)anddecidedtopickitbackuptonightWellonceagainIgottoisometricsplitsIstartedreallyhigh(almostinawidelegstancewithmylegsstraight)andtensedmyinnerthighsWithoutwarningIfeltapopandagainthepainreturnedNowmygroinhurtsstandingnormallyandwhenpullingthighstotheinsideIm18andIloveweightliftingWhathaveIbeendoingwrongEverytimeIvetriedisometricstretchesIvetornsomethinganditstakenmeoutofcommissionTheremustbesomewaytocorrectwhatImdoingwrongandachievefull(orevenclosetofull)splits

AnswerWhathaveyoubeendoingwrongIsuspectthatyouhavenotgonethroughtheexerciseprogramofpreparingforisometricstretchesthatisdescribedatthebeginningofchapter5ldquoIsometricStretchingrdquoThesameprogramofexerciseswillhelpwiththefinalstagesofrehabilitatingyourmuscletears

YouwritethatyouloveweightliftingDoyoudomostofyourliftsexplosivelyorwithnearmaximalweightsIfsoyoumaybecapableoftensingyourmusclesverystronglyandveryquicklyIfyoudothatwithmusclesoftheinnerthighwhichmostpeopledonotexerciseforstrengthandmuscularenduranceinadductionmovementsyoucantensethemharderthantheirstructurecanwithstandandripthem(Ifyoutenseamuscleorpullonitveryquicklyitstendonmdashifhealthymdashstiffensandsotheenergyisabsorbedmostlybythemusclesbellywhichstretchesortearsmdashdependingontheamountoftheenergy)

OthercausesMusclesthataretiredorinflamedareeasiertotearthanwell-restedandhealthymusclesIfyoutakesteroidsorsupplementsthatincreasetheforceofyourmusclescontractionsthestructuralstrengthofthemusclesmaylagbehindtheircontractilestrengthandmusclebellyoreventendontearsarelikely

likely

ItisbadtotearamuscleItismuchworsetotearitagainYoucanfindoutthenatureofyourinjuryandhowtofullyrehabilitateitbystudyingbooksoninjuriesthatarelistedatTheAthletesBookshelfIespeciallyrecommendManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbecausethisbookexplainshowtorehabilitateafteraninjuryaswellaswhatthelifetimeconsequencesareofnotlettinganinjuredmusclehealnotrehabilitatingitfullyandreinjuringitAnothertitleIrecommendisComplementarySportsMedicine

QuestionIgotyourbookStretchingScientificallyawhilebackandhaveseengreatprogressHoweverIvedevelopedaninjurytomypectineusmuscleonmyinnerleftthighIinjureditsometimebackexactlyhowIinjureditorwhatIdidtoinjureitItrulydontrememberItsbeennaggingmeforawhileandwhenItrytodothesidesplititpositivelykillsmewithpainIwasdowntoabout1-2inchesoffthefloorbeforethepainfromthisinjurycamebackandpreventedanyseriousfurtherattemptsIpaidmyfirstvisittoanappliedkinesiologisttodayThedoctorpointedtoastrained(orpossiblyslightlytorn)leftpectineusHesuggestedreplacingmyrunningprogramwithlotsofswimmingfrequenticingnoweightexercisesatallandlayingoffthestretchingIguessIhavetwoquestions

1InyourexperiencedoesthissoundreasonableorperhapsdoyouknowofanyotherexercisesIcantry

2IwassoclosetothesidesplitIcanwaitawhilelongertoallowaninjurytohealbutinageneralsenseIguessImaskingistherehopeWillIeverbeabletodoit

AnswerYesitsoundsveryreasonableIdonotsecond-guessaphysicianspecializinginAppliedKinesiologywhohasexaminedyouIfyouwanttokeepstretchingbeforeyourpectineushealsyouwillcrippleyourselfforgood

Donotbesoeagertopreserveyourldquoprideandjoyrdquomdashyournear-sidesplitstretchmdashattheriskofapermanentinjuryFirsthealcompletelythenrehabilitatecarefullyandthenstartworkingoutandstretchingmdashafterallwiththerightstretchingmethodthesillysidesplittakesonlyfromafewweekstoafewmonths

QuestionIamfifty-oneyearsoldingoodshapeForseveralyearsIhavenoticedthatmyrightlegismuchtighterthantheleftandrecentlyIhavenoticeddefinitepaininthemiddleoftherightbuttockthatalsoradiatesdownthelegAweekagoIwasdoingastatichamstringstretchsittingonthefloorwhenIfeltastabofpainacrossmylowerbackIhavehadprettybadspasmseversinceandIhavetroublestraighteningupaftersittingDoyouhaveanysuggestionsastohowcanIovercomethisandgetbacktotraining

AnswerItlookslikeyouhavealowerbackproblemthatwasdevelopingforseveralyearsmdashevenbeforeyoufirstnoticedthatyourrightlegistighterthantheleftTofindoutwhenandifyoucanexerciseagainseeanappliedkinesiologistorasomeonetrainedinmuscleactivationtechniques

QuestionIhaverecentlyrecoveredfromalow-backstrainandhavebeentoldtodosit-upsbackextensionsandlegextensionstokeepthemusclesinthisareastrongIwouldliketoknowifdoingtheseexercisesaftermymorningstretchwoulddefeatthepurposeofthedynamicandrelaxedstretches

AnswerNotheseexerciseswouldnotruintheeffectofthestretchesTomaximizetheeffectofbothexercisesandthestretchesyoumaystartyourmorningwithdynamicstretchesthendotheexercisesforyourbackandthendorelaxedstretches

QuestionInsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoyoustatethatpeoplewhoexperiencekneeproblemsshoulddostrengthexercisesWhatarethesestrengthexercises

AnswerClimbingstairssquatsanddeadlifts

QuestionWhatsortofinjurycouldresultfromdoingthesidesplittoesuppositionIbelievethatmythighwasnotrotatedenoughwhileIwasveryclosetothegroundwhenIrotatedmytoesmoretotheceilingIfeltapoppinginmylefthipSubsequenttothisIhaveexperiencedextremelysharppain(whichIassumeistheresultofnervedamageofsomesort)eversinceThepaininsittingrunsfrommysitbones[ischium]throughmyhamstringandintothecalfandankleareasTheinjurywasalmostayearagoandthepainofsittingistheworstbutithassubsidedmdashatfirstIcouldonlysitfor10minutesbeforehavingtogetupnowitisanhourIhavedutifullydonephysiotherapyexercisesandsubmittedmyselftochiropractictreatmentandIhavehadmypelvisx-rayed(no

problemthere)SpecialistscanfindnothingwrongexcepttosaythatitcouldbepressureonthesciaticnerveItookplentyoftimeoffimmediatelyaftertheinjuryandslowlyintroducedmymartialartsandstretchingroutineagainAllofthisanditisstillnothealedDoyouhaveanysuggestions

AnswerTodoasidesplitwithtoesuponehastostartspreadingthelegswhilesittingandnotslideintothissplitYouwouldnotgetintothistroubleifyouhadusedthestretchesshownintheStretchingScientifically

ItseemlikethespecialiststhatyouhaveseenarerightandthesciaticnerveispressedorirritatedbysomethingTofindoutwhatcausestheirritationandwhattodoaboutityouneedtoseesomeonewhoknowshowtotreatmusculoskeletalinjuries

QuestionYourecommendavoidingrelaxedlowerbackstretchesinastandingpositionsoasnottostretchligamentsUnfortunatelywhenIfirststartedtraininginmartialartsthestandingtoetouchwasoneofthemostcommonstretchesandIdidntknowanybetteratthetimeasIwasunawareofyourmethods

IsthereanywayofknowingwhetheryouhavestretchedtheligamentsofthespineandarethereanycorrectiveexercisesthatcanreshortenthemFurthermorecanhangingfromabarasinhanginglegraisesalsostretchlowerbackligaments

AnswerTofindoutwhetheryouhavestretchedtheligamentsofthespineseeanorthopedicsurgeonOverstretchedligamentsmaybeassociatedwithbackpainbecauseofhypermobilityofbackjointsorbecauseofentrapmentofthetissuesthatnormallywouldbekeptoutofthejointbytheligaments(HertlingandKessler1996)

IdonotknowifitispossibletofullyreshortentheoverstretchedligamentsWithageligamentsofthespinebecomeshorterbutsodothevertebraldisksandtheendresultmaybeligamentouslaxityandbackpainfromthecausesgivenaboveRehabilitationofoverstretchedligamentsconsistsofrefrainingfromstretchingthemanddoingstrengthexercisesforthemusclessupportingthespineIntimetheligamentsmayregainsomeoftheirintegrity(HertlingandKessler1996)

UnlessyoualreadyhaveweakenedligamentsandmusclesofthebackhangingfromabarshouldnotoverstretchthemForhealthypeoplehangingfromabar

fromabarshouldnotoverstretchthemForhealthypeoplehangingfromabardoesnotputsuchstressontheligamentsasbendingforwardwithahunchedbackItislikepullingonastickversusbendingit

NoSuccessManyproblemsdescribedherearisefromnotpayingattentiontowhatiswritteninthisbookandfromneglectingstrengthtrainingpreparationpriortostartingintensivestretchingprogram

QuestionItriedtodeterminemyflexibilitypotentialforasidesplitIcanttiltthepelvisforwardandrotatemythighoutwardIfIcantdothatthendoIhaveahipstructureproblemorisitjustthatmyhipligamentsareverytightWhatshouldIdotoovercomethisproblem

AnswerIthinkthatyouhavemisunderstoodthesidesplittestItseemsthatyoutriedtosimultaneouslytiltyourpelvisforwardandrotateyourthighoutwardThatmustbereallydifficultItrieditandIcouldnotdoiteither

ThetestdoesnotrequiretiltingyourpelvisforwardmdashonlyrotatingyourthighandraisingittothehiplevelReadthesubchapterldquoTestsofflexibilitypotentialrdquoinchapter8ldquoAlltheWhysofStretchingrdquocarefullyanddothetestasshown

QuestionIhavebeenusingisometricstretchesforthefrontandsidesplitsforthreemonthsandhadmadesomeprogressalthoughnotasmuchasIwouldhavelikedHoweverrecentlyIseemtohaveldquohitthewallrdquosotospeakandcanprogressnofurtherIamstillteninchesfromafrontsplitand14inchesfromasidesplitIhavedonetheldquosplittestrdquoandhavetherightrangeofmotionAreweakadductorsholdingmebackandwouldadductorfliesbethebestmethodoftargetingtheseareasMyoveralllegstrengthisverygoodotherwise

AnswerIfindeedyoupassbothsplittests(testsofhipjointsmobilityandthighmuscleslength)thenldquohittingthewallrdquomaybecausedbyweaknessofthemusclesstretchedinthesplits(thighadductorspsoashamstrings)sostrengtheningthemmayhelpInyourstrengthworkoutsdosquatsfrontandsidelungesdeadliftsandgoodmorningsMakesureyoudoyourstrengthexercisesinthefullrangeofmotionldquoHittingthewallrdquomayalsobecausedbydoingtheisometricstretchesallthetimethesameoldwaymdashwiththesameamountoftensioninthesamebodyalignmentonthesamesurfaceTrytensingharderleaningyourtrunkandbendingkneesmoreorlessandstretchingonmoreorlessslipperysurfaceperhapsevenslidingupanddowninstretchedoutstances

QuestionIhaveyourbookStretchingScientificallyandthevideoIbelievethatmyproblemismyhipAsachildIdislocatedmyhipandhavebeenmoreflexibleinonelegthantheotherWhenIdothestretchingexercisesIfeelpaininmyhipsbeforeIevenbegintofeelanytypeofstretchinmylegmusclesWhenIfirststarttodoasidesplitIcanonlymovemyfeetapart2-3feetuntilIgetwarmedupandthetightnessisfrommyhipsWhenIsittodobutterfliesmylegsdonotevencomeclosetotouchingthefloorIsthereanythingthatyoucantellmetohelp

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandinchapter8ldquoAlltheWhysofStretchingrdquo(seethedrawingCorrectalignmentofthighsandpelvisinsidesplit)IfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistostrengthenandstretchthemusclescontrollingyourhipjointsbypracticingyourstretchesinpositionsshownonthosepagesIfevenwithagoodwarm-upyoucannotperformtheTestofFlexibilityPotentialthenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforasidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

ThefactthatthetightnessofyourhipsisrelievedbywarmingupmaymeanthatthecauseoftightnessisasofttissueresistanceratherthanthebonestructureTofindoutforsureseeeitheragoodorthopedicsurgeonoraphysicianknowingAppliedKinesiology

QuestionIamtwentyyearsoldandamextremelyinflexibleparticularlyintheshouldersandhipsIhavebeeninterestedinandworkedatmartialartsoffandonforthepastthreeyearsbutasmuchIwanttobegoodatitIamalwaysdisheartenedbymyinflexibilityIamalmostpositivethatIdonothaveandneverhavehadnormaljointrotationandIcannotdotheside-splittestinStretchingScientificallywhilekeepingmyhipsandraisedleginastraightlineThebookassumesthatmostpeoplewouldpassthistestandsaysnothingaboutwhatdotoifsomeonedoesnothaveldquonormalrdquorangeofmotionintheirhipjointsIrealizethatsincethebookdoesnotmentionitIprobablywillneverbeabletohavefullproperjointrotationbutIjustwanttoimproveitasmuchaspossiblenotnecessarilyformartialartsbutmostimportantlyformyhealth

AnswerIfyoudotheside-splittestproperlyandcannotpassitthenyoumaynothavenormalmobilityofyourhipjointsIfthemobilityofyourhipjointsis

limitedbytheirbonestructurethenyouwillnotbeabletodothefullsidesplitStillifyoukeepworkingonyourflexibility(butwithoutforcingyourjoints)youmayachieveagreaterrangeandeaseofmotionthanifyoudont

QuestionIsitpossibletoincreasetheoutsiderotationofthethighwithstrengthandorstretchingexercises

AnswerThatdependswhatlimitstheoutsiderotationofthethighItmaybelimitedbythebonestructureofyourhipjoint(nothingcanbedoneaboutthat)ortightnessofsofttissues(ligamentsandmusclesmdashthiscanbeworkedon)Ifligamentsatthefrontofthehipjointrestrictyourrangeofoutsiderotationandabductionthenflexingthehipjoint(leaningyourtrunkforward)shouldletyouspreadyourlegswiderbecauseitrelaxesthoseligamentsIfthemusclesthatresistoutwardrotationaretooshortthenexercisesmayelongatethemTrysumosquatsorballetsquats(withfeetpointingoutbutwithouttwistingtheknees)andstretchesinpositionsofmaximaloutwardrotationofthethighorcombinedmaximaloutwardrotationandabductionofthethigh

Asampleinitialpositionforastretchforoutside(external)rotationofthethighliefacedownbendoneknee90degreessotheshinisverticalletthatshinfallinwardanddownsoitisascloseaspossibletotheotherstraightleg

Asampleinitialpositionforastretchforcombinedoutwardrotationandabductionofthethighsitinhalflotus(halfIndiansquat)grabtheankleofthebentlegsoyoucanpullitupputtheotherhandonthekneeofthebentlegsoyoucanpushitdown

Anotheroptionistopatientlyworkonthehorse-ridingstancemdashstartinghighandwithfeetonlyshoulder-widthapartandgraduallyprogressinglowerandthenwiderJustmakesurethatyourstanceisperfectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchestupThewiderandloweryourstancethemoreforwardyouwillhavetotiltyourpelvisAtallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorfixyoursacrumandgetlowerbackandneckpains

QuestionIamfindingitquitedifficulttoassumethehalflotusposition(usedformeditationinShorinjiKempo[amartialart])althoughIamverycloseto

beingabletodofullsideandfrontsplitsIwonderifyoucouldrecommendanystretchesorstrengthexercisestohelpmegetintothelotusposition

AnswerToincreasetherangeofabductionandexternalrotationinthehiptryusingthisstretch

ItcanbemademoreeffectivebyputtingsandbagsonyourthighsclosetoyourbentkneesYoucanalsostretchonethighatatimesittingwithonelegstraightinfrontofyouandtheotherbentwithitsanklerestingonthethighofthestraightlegInsuchahalf-butterflystretchpressyourbentkneedownwithyourarmoruseasandbagtoincreaserangeofmotionandprovideresistanceasinisometricstretchesIthinkitisnotagoodideatoincreaseyourrangeofmotionbystretchingtheligamentsofyouranklesandkneesasthiswillpredisposeyoutoinjuriesItisbetternottodothelotuspositionrightthantohavelaxligamentsAlsoIhavenoticedthatthepeoplewhocandolotuspositiondonothavemuchmusclemassontheirthighsSlimthighsmaymakeiteasiertocrossthelegsandputthetopsoffeetoranklesonthethighsthanmassivethighs

QuestionIhavetriedyourstretchingmethodsandIfindthatthetensioninmyadductorsisgreatandIcannotreallygetanyclosertothefloorinthesidesplitsposition(Slidingdownfromthehorse-ridingstanceIamatleast16inches[40centimeters]fromthefloor)

Havingdonesprintsfor17-oddyearsand10yearsofweights(includingpowerliftingandOlympicliftingmovements)IknowIhavethestrengthbutfindIamcurrentlystuckIcannotdotheside-splittestandhavemyfootpointingupwardsasImovetotryandhavemyhipsinlinemyfootwantstopointtothesideIcangetquitelowdoingafrontsplitbuthavealittletroublegettingthehipstostraighten

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

AnswerWhatisthemaximalrangeofoutsiderotationofyourthigh(seephotobelow)

Ifitislessthan50degreesinthehipjoint(orlessthan70degreesoffootturnout)thenperhapsthatiswhatkeepsyoufromslidinglowerintothesidesplitThefactthatyourfootturnsinwardduringtheside-splittestseemstoindicatethatyoudonothaveenoughrangeofmotionintheoutsiderotationThismaybecausedbythebonestructureofyourhipjointortightnessofyoursofttissuesmdashligamentsandmusclesForsolutionsseemyanswertotheprecedingquestion

YourstrengthfromsprintingandliftingweightsmaybespecificforthesprintingandliftingmovementsyouhavedonebutnotforstandingintheverywidestanceswhenthighadductorshavetotenseinanearmaximalstretchDoingsumosquatsballetsquatsdeepfrontandsidelungesandthehorse-ridingstanceshouldimproveyouradductorsabilitytosupportyourweightinwidestraddlestances

ByhavingldquoalittletroublegettingthehipstostraightenrdquointhefrontsplitIassumeyoumeankeepingthepelvisfromtiltingforward(keepinghipsfromflexing)IfsothenyoutrytodothenearimpossibleInthefrontsplitthepelvisshouldbetiltedforwardtowardthefrontleg

QuestionIama36-year-oldmartialartistwhohasbeenpracticingabouteightyearsIhavebeenanathleteallmylifeandhaveusedmanystrengthandstretchingtechniquesYourmethodshavebeenthemosteffectiveformeAfterusingyourmethodsIfindmykicksarestrongerthanbeforeandIcanldquorecallrdquomymaximumstretchwithverylittlewarm-upTheproblemIseemtohavenowisthatIhavereachedaldquostickingpointrdquoinmysidesplitsandcantgetfurtherdownthanwhatyoushowinthethirdphotoofsubchapterldquoStretchesleadingto

thesidesplitrdquoinchapterldquoIsometricStretchingrdquo(seephotobelow)ImaintainmybodyintheuprightpositionwhendoingsidesplitsanddontusemyhandsforbalanceIusuallydothreetofivesetsholdingeachtensionfor20-30secondsandconcentrateonstrengthgainsasyousuggestIhaverereadyourbookseveraltimesanditappearstomethatImusingyourmethodscorrectlyWhythencantIprogressbeyondthestickingpoint

AnswerThecauseofastickingpointmaybeanyoneofthefollowing

a)lackofstrengthofallmusclesofthethigh(trylowsquatsone-leggedsquatsdeadliftsadductorflysadductorpulldowns)

b)nottiltingpelvisforwardwhilespreadinglegsintoasplitasshownbythedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAllTheWhysofStretchingrdquo(YourpelvismovesontheaxisjoiningbothhipjointsAforwardtiltmakestheinletofthepelvisfacefrontmorethaninanaturalpositionabackwardtiltmakesitfacemoreupward)

c)notgettingenoughrestbetweenworkouts(seetheScienceofSportsTrainingformethodsofevaluatingsufficiencyofrecoveryorreadinessforworkingout)or

d)doingisometricexercisestoooften(2-4timesperweekisenough)

QuestionIamstuckatmycurrentflexibilityrangeImabitsoreaftermyisometricstretchesIdonthaveanysharppainsmymusclesjustfeelstiffIfeelthissorenessintheareaabovemythighs[infrontofmypelvis]myinnerthighsdontbothermeInadductorflyesIcurrentlyuseaweightbootwithabout12lb

oneachfootIuse27lbfortheadductorpulldownload

AnswerYourproblemmayhavetodowithweaknessofyourpsoasmusclesmdashthesorenessinfrontofyourpelvisindicatesitItmaybecausedbyoverworkingthembynothavingsufficientlystrengthenedthemwithlegraisesbeforestartingadductorexercises(seethevideoSecretsofStretching)orbyawrongdietThismaybecheckedbyveryspecifictestsofAppliedKinesiology

QuestionIamalmosttwentyyearsoldingoodshapeandexerciseregularlyandeatverywellIcanreachafrontsplitalmostperfectlywithnowarm-upbutmyrangeofmotioninasidesplitisonlyalittleoverninetydegreesAfterjoggingandthenstretchingisometricallyforthirtyminutesincludingholdingmysidesplitwithnohandsfortwominutesmyrangeofmotionincreasessignificantly(aboutnineinchesoffthefloor)howeverthenextdaymyflexibilityisasifIhadneverstretchedatall

AnswerThefactthatyoucangetsoclosetothesidesplit(onlynineinchesabovethefloor)eventhoughittakesalongsessionofstretchingmeansthatthemostlikelylimitationofyourROMpriortothissessionandonthedayafteristheweaknessofyourmusclesandnotthestructureofyourhipjointsIrecommendthatyoufollowthewholeprogramofstrengthexercisesforhipsandthighsthatespeciallyemphasizesthemusclesthatlimitsidewaysmotioninthehipjointshownonthevideoSecretsofStretching

Ifyoustretchisometricallyfor30minutesthennowonderyoucannotmakeprogressDoingthismuchstrenuouseffortiscounterproductiveLookatthevideoSecretsofStretchingandseehowandforhowlongthestretchesaredone

AlsoconsiderifthejoggingthatyoudopriortostretchingistoointensiveortoolongAsImentioninStretchingScientificallyfatiguingenduranceworkshouldnotbedonebeforestrengtheffortsAerobicenduranceworkshouldnotbedonebeforestrengtheffortsforreasonsexplainedintheScienceofSportsTrainingbutlightaerobiceffortscanbeengagedinafteranystrenuousefforts(speedstrengthanaerobicendurance)asameansofspeedinguprecoveryThisiswhymostofthesampleworkoutsshowninStretchingScientificallyendwithmarchingorjumpingrope

Doyoustartyourisometricstretchforasidesplitfromthehorse-ridingstancepositionshowninthephotobelow(itisfromthesubchapterldquoStretchesleading

tothesidesplitrdquo(chapter5ldquoIsometricStretchingrdquo)Ifnotthenyoumaybeoverstrainingyourthighadductorssotheycannotrecoverfullybetweenworkoutsandsoyouarestuckatthesamerangeofmotion

ImpatienceSomanyaskldquoArewethereyetHowmuchlongerrdquoasiftheyhadnoexperiencewithanyphysicaltrainingandnosenseofitseffectsontheirbodies

QuestionIamwithinonefootofdoingacompletesidesplitHowdoyoufeelwhenyoucandoitImeandoyouonedaystartyourisometricsandgodownallthewaytoafullsidesplitforthefirsttimeIsthereanythingelseIcandotogetoverthehumpandbeabletodothesidesplit

AnswerYouwillnoticethatyouslidelowerandcanstandlowerorinawiderstraddlewithoutmuchchangeintheeffortandwithoutdiscomfortToldquogetoverthehumprdquokeeptrainingandletsmallchangesaccumulateuntilyoufindtobeeasywhatwasoncedifficult

QuestionWhatdeterminesthespeedofprogressinstretching

AnswerThespeedofprogressinstretchingdependsonyourinitialstrengthlevelandinitialflexibilitylevelandonhowrationalyourtotaltrainingprogramisNormallyittakeswellunderayeartodeveloptheabilitytoperformsplitsIwouldliketotakethisopportunitytogiveyouoneessentialtrainingtipConsiderisometricstretchestobestrengthexercisesandapplythemassuchUsesufficientrestbetweenworkoutsDonotdomoreexercisesthanyouneediedonotdomorethantwoisometricstretchesperworkout(youmaydoafewrepetitionsofastretchbutdonotdomanyvariousstretches)Donotoverworkanygroupofmuscles

QuestionWhencanIexpecttodoasidesplitviaisometricstretcheswithoutawarm-upIhavebeenabletodoasidesplitattheendofmyisometricworkoutforabouttwomonthsnowbutittakesabout3setsofstretchestogetthatfardownandIstillstartfromnearlythesameheightabovethefloor

AnswerThereasonsforyouhavingtowarmupbeforeyoucandoafullsidesplitmaybethat

1Yourexercisesalthougheffectiveenoughtoletyoudothesidesplitdidnothaveenoughtimetochangethemusclesofyourlegsasmuchasittakestodosplitswithoutanywarm-upor

splitswithoutanywarm-upor

2Yourbodyhasnotldquolearnedrdquoyetthatslidingintoasplitissafe(Thispossibilitycannotbeconsideredseparatelyfromthefirstone)

Inmyexperienceaninstantsplit(withisometricstretchorwithoutit)cantakefromacoupleofmonthstoafewmonthsafterbeingcapableofdoingafullsplit

Iwouldadvisedoingheavysquatslungesanddeadlifts(normalandsumo)untilyoucanliftweightsheavierthanyourbodyweightinthesquatandabouttwicethebodyweightindeadliftsandusingisometrictensionstoraiseupfromthestraddlestance(extremelylowhorse-ridingstance)andultimatelyfromthesidesplit

QuestionWhatarethepossiblecausesofinconsistencyinflexibilityMyownflexibilityisoftenveryinconsistentFromweektoweeksometimesevendaytodayitvariesanywherefromnearsplittothatofarankbeginnerIseemtohavetheworstflexibilityandmostsorenessadayortwoafteraparticularlygoodkickworkoutinwhichmylegswereverylimberandrelativelyfreeofpain

AnswerYousayldquorelativelyfreeofpainrdquoDoesthismeanthatmostofthetimeyourlegshurtIfsonowonderyourflexibilitysuffersmdashtiredorhurtmusclesarelessflexiblethanrestedandhealthyonesFromwhatyousayitseemsthattheinconsistencyinthelevelofflexibilityyoudisplayiscausedbyirrationaltrainingYoudonothaveenoughstrengthandmuscularenduranceforyourkickingworkoutsandsoaftersuchaworkoutyouaresoreandinflexible

QuestionIdliketoaskyouwhyafterachievingagreatstretchmymusclesseemtotightenagainForexampleIgetmyselfintoafulllotusandthenforawholeweekafterIcantgetevenclosetoit

AnswerIthinkthattherearetwopossiblereasonsforyourproblem

1Youmaybeoverstretchingyourmuscles

2Youmaybeoverworkingthemwithotherexercises

QuestionYouindicatethatsorenessafterisometricexercisesistheresultofoverdoingtheexercisesAfteranisometricworkoutIcanreallyldquofeelrdquothemusclesofmyhamstringsandinnerthighswhenIflexthembutthereisno

painDoesthismeanIamovertraining

AnswerItdependshowlongaftertheworkoutyoufeelthesorenessUsethesamejudgmentasyouwouldinthecaseofliftingweights

QuestionIntheeventthatItrainmyhipflexorsorgluteiveryhardandtheyfeeltiredorsoreshouldIskipdynamicstretchessinceIwouldusethosemusclestoraisemylegs

AnswerUsuallynotifyoudodynamicstretchescorrectlybutultimatelyitdependsonhowsoreyougetYoushouldnotbeinsuchapoorshapeastohavedifficultieswithafewlegraisesnextdayafterahardworkout

QuestionWhenonehasacoupleofdaysoffmdashduetomusclesorenessorjustrestdaysmdashdoesitcauseflexibilitytodecreaseandsetonebackintrainingschedule

AnswerFlexibilityusuallydoesnotdecreasemuchandmayevenincreasebecauseoftherestthemusclesgotIfyoudoisometricstretchesoranystrengthexercisesevenwhenyouaresorebecauseyouaresoanxiousnottoloseyourflexibilitytemporarilyyoumayinjureyourselfandloseitpermanentlyYoucandorelaxedstretcheshoweverevenifyourmusclesaresoreaslongasdoingthesestretchesdoesnotcausepain

QuestionIvebeenusingyourtechniquesforamonthnowwithgoodimprovementwhenIslidedownintoasidesplitHoweverwhenIsitdownandtrytospreadmylegsintoastraddletheredoesntseemtobeanyimprovementthereWhyisthis

AnswerThereasonswhyyoucanstretchyourlegsfurtherwhilestandinginastraddlestancethanwhilesittingarethese

1ToslidedownfromastraddlestanceyouusealternatingtensionsandrelaxationstosuppressyourstretchreflexandsotoslideyourlegsfurtherapartWhenyouaresittingyoudonottenseyourinnerthighsandevenifyouwantedtothereisnothingtogiveyouanadequateresistance

2Whenyoustandthemusclesofyourthighsaretensedandsothestretchreflexmaybedepressed(Duringanisometrictensionthestretchreflexisdepressed)Whenyouaresittingyourthighsarerelaxedandsothestretchreflexisnotdepressed

isnotdepressed

3Youhaveusedisometricstretchesforonlyamonthandthatisnotenoughtimetoshowmuchimprovementinyourrangeofmotioninastaticactivestretch(Spreadinglegswhilesittingwithnopressureagainsttheinsideofthelegsamountstoastaticactivestretch)

QuestionIhavebeentryingforacoupleofmonthstodothesidesplitMyproblemisthatIstillseemtobeaboutthesamedistanceoffthefloornowasIwasthen

Mytrainingroutineconsistsofgoingtothegym3-4timesaweekandliftingweightsforallpartsofthebodyIdosquatslegcurlslungesandhacksquatsformylegsThenwhenIgohomeandjustbeforeIgotobedatnightIdothe100reps[ofadductorflys]fortheinsideofmylegandthenIdotheisometricexercisesforthesidesplit

AnswerYoumaybedoingtoomuchIfyoudo100adductorflyesandisometricstretcheseveryeveningorevenjustontheeveningsafterliftingweightsinthegymthennowonderyouhavetighthipsandotherproblemsAtleastfourtimesperweekyouaredoingtwostrengthworkoutsforthesamemusclegroupsonthesamedaymdashifyouliftseriousweightsitisonlyamatterofashorttimebeforeyougetinjured

YoumayneedtodecreaseorincreasetheresistanceorchangethefrequencyofyourworkoutsmdashdependingonyourreactionFormethodsofmatchingyourtrainingtoyourrecoveryseeScienceofSportsTraining

StretchingMachinesandOtherStrangePracticesQuestionIhavehearditsaidbymanymartialartiststhatstayinginafullsidesplitforhoursatatimeincreasesflexibilityIsthistrueorjustamyth

AnswerJudgeityourselfWhatdotheyhavetoshowforit

QuestionCanastretchingmachinebeusedtoaidstretching

AnswerThereisnoneedforusingstretchingmachinesInrelaxedstretchesforthehipsandthighsyoucanaseasilyrelaxintoastretchonyourownonasmoothfloorIfyoutrydoingisometricstretchesforhipsandthighsinastretchingmachinethemachinewillmakeitmoredifficultforyoutotenseyourmusclesbecauseitpreventstheweightofyourbodyfrompressingonyourthighsandthusforcingthemtotensemoreTheharderyoutenseinisometricstretchesthegreateristhefollowingrelaxationandtheresultingstretch

Inmy25yearsoflivinginPolandIhavenotseenevenonestretchingmachineandIworkedoutinthebestequippedtraininghallsinWarsaw(atAWFmdashtheUniversitySchoolofPhysicalEducation)andinseveralothercitiesIdidntseeastretchingmachineanywherebecauseathletesdonotneedstretchingmachines(ActuallyIhaveneverheardorseenanymentionofstretchingmachinesinanycountryoftheSovietBlocIthinktherewasnotasinglestretchingmachineinthewholeSovietBlocmdashwhowouldneedit)Forable-bodiedpersonsthestretchingmachinesareawasteofmoneyassimplestretchesonthefloordojustaswellorbetter

Ifyouwanttostretchthemusclesofyourshouldersandarmsthenaropewithknotsheldbehindyourbackandworkedwithyourhandslikearosaryorprayerbeadsisallyouneed

Stretchingmachinesldquomaybeparticularlyhelpfulforspecialpopulationssuchastheelderlyandthosewithphysicalproblemsthatpreventthemfromexecutingcertainstretchesbythemselvesrdquo(ldquoStretchingMachinesrdquo1999)UnlessyouhavebeenseverelyinjuredorhaveacripplingdiseaseyoudonotneedamachinetoincreaseyourflexibilityManufacturersofstretchingmachinesknowittooThe

editorsofGeorgiaTechSportsMedicineampampPerformanceNewsletterreportastudyofstretchingmachinesconductedattheUniversityofOregonandfundedbyacompanythatmanufacturesstretchingmachinesThestudyshowedflexibilitygainsamongpeoplewhostretchedonthemachinesbuttheirgainswerenotcomparedtothepeoplewhostretchedwithoutmachines(ldquoStretchingMachinesrdquo1999)

OtherQuestionWhatisthedifferencebetweenyourbookandyourvideoonstretchingDoIneedthevideoShouldIbuyyourvideotogetmyfullflexibility

AnswerStretchingmethodsshowninthebookandonthevideoarethesameThebookshowsstretchesforthewholebodyItonlymentionsbutdoesnotshowexercisesotherthanstretchesthatdevelopstrengthandendurancewhilepromotingflexibilityThebooktellsyouallthatyoumustknowaboutflexibilitybutyouhavetodeviseyourownexerciseprogramonthebasisoftheprovided(andabundant)information

ThevideoshowsstretchesaswellasrecommendedenduranceandstrengthexercisesforyourlegsandtrunkThevideoisoftheldquodo-alongrdquotypeIfyoudonotknowmuchaboutstrengthtrainingifyourflexibilitysuffersbecauseoflackofstrengthifdoingstretchesmakesyourbacktiredifyouareoftensoreafteraworkoutmdashthenthevideomayhelpyou

QuestionWhydontyoumakeavideoforathleteswhohaveaparticularlevelofflexibilityforexamplethosewhocannotreachtheirtoes

AnswerThismethodworksregardlessofanybodyslevelofflexibilityExercisesaredemonstratedatafairlyhighrangeofmotionbutonecandothematanyrangenomatterhowlowandincreaseitgradually

ResourcesforFurtherStudyScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformancebyThomasKurz(IslandPondVTStadionPublishingCompany)2001

Thiscomprehensivetextdelvesdeeplyintotopicssuchasspeedinguprecoveryusingtime-andenergy-efficienttrainingmethodsavoidingovertrainingandinjuriesapplyingprovenmethodsoftrainingtospecificsportsandmaintainingahighlevelofconditionandskillsforyearsYouwilllearnwaystoplanandcontroltrainingforeachworkoutoveraspanofyears

SecretsofStretchingExercisesfortheLowerBody(DVD98min)featuringTomKurz(IslandPondVTStadionPublishingCompany)1990

ThisvideofeaturesanintroductiontogeneralconditioningandfollowsthatwithfourexerciseroutinesmdashoneforbeginnersoneforintermediateandtwoforadvancedathletesYouwilllearnplentyofhow-tosThefocusisoncombiningflexibilitytrainingwithstrengthtraining

PowerHighKickswithNoWarm-Up(DVD80min)featuringMacMierzejewski(IslandPondVTStadionPublishingCompany)1996

Thisvideoteacheseverythingthereistoknowaboutkicksbodyalignmentsthatallowkickinghighandwithpowerwithoutanywarm-upfootworkdrillsanddevelopingpowerSimpleexercisesmakesurethatyourhipsandkneesdonthurtwhenyouthrowhighsideandroundhousekicksYouwilllearntheldquolittlerdquodetailsofkickingtechniquesthatletyoukickhighandwithpowerwithoutawarm-upwhileatthesametimereducingyourchanceofinjury

ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesbyTadeuszStarzynskiandHenrykSozanski(IslandPondVTStadionPublishingCompany)1999

HowwellyoujumpandhowpowerfullyyoupunchpullorthrowdependsonyourexplosivepoweronyourspecialenduranceforexplosivemovementsandonyourspeedcoordinationandflexibilityExplosivePowerandJumping

AbilityforAllSportstellsyouhowtodevelopeachoftheseabilities

ChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappybyJoacutezefDrabik(IslandPondVTStadionPublishingCompany)1996

HereiswhatLyleJMicheliMDDirectorofSportsMedicineatChildrensHospitalBostonPresidentoftheAmericanCollegeofSportsMedicineandFellowoftheAmericanAcademyofPediatricssaidaboutthisbook

ldquoThisbookrepresentsthecumulativeknowledgeandexperienceoftheauthorandmanyofhis[EastEuropean]colleaguesrelatedtotheprogressivepreparationandtrainingforchildreninorganizedsportsrdquo

AppendixAHipJointandShoulderJointinAbduction

ThefollowingphotographstakenbyProfCiszekandDrSmigielski(1997)showconfigurationofthebonesandligamentsofthehipjointandtheshoulderjointinpureabductionandinabductionwithexternalrotation

Fig1Bonesofthehipjointinmaximalabductionmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4roofofjointsocket

Fig2Bonesofthehipjointinmaximalabductionmdashbackview

1roofofjointsocket

2femoralneck

Fig3Bonesofthehipjointinabductionwithexternalrotationmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4lessertrochanter

Fig4Bonesofthehipjointinabductionwithexternalrotationmdashbackview

1greatertrochanter

2lessertrochanter

3femoralhead

Fig5Bonesofthehipjointinabductionwithmoreexternalrotationmdashbackview

1roofofjointsocket

2greatertrochanter

3lessertrochanter

Fig6Bonesofthehipjointinabductionwithexternalrotationmdashtopview

1iliacfossa

2femoralhead

3femoralneck

4greatertrochanter

Fig7Bonescartilageandligamentsofthehipjointinmaximalabductionmdashfrontview

1iliaccrest

2insertionofrectusfemoris

3iliacfossa

4greatertrochanter

5labrumacetabulare

6pubofemoralligament

Fig8Hipjointinmaximalabductionwithexternalrotationmdashbackview

1femoralhead

2capsule

3roofofjointsocket

4freespaceinthejointcavity

Fig9Bonesoftheshoulderjointinglenohumeralabductionmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromionprocess

5greatertubercle

6lessertubercle

7coraco-acromialligament

Fig10Bonesoftheshoulderjointinabductionwithexternalrotationmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromion

5greatertubercle

6lessertubercle

7coraco-acromialligament

AppendixBNormalRangeofMotion(Kapandji197419821987Potter1986)

Neck

Extension55degTrytopointupwithchin

Flexion40degTouchsternumwithchin

Lateralbending35degBringearclosetoshoulder

Rotation70degleftandrightTurnheadfartotheleftthenright

LumbarSpine

Extension30degBendbackward

Flexion60degBendforwardatthewaist

Lateralbending20degBendtotheside

Shoulder

Abduction180degBringarmsidewaysup

Adduction30deg-45degBringarmtowardthemidlineofthebody

Horizontalextension30deg-40degSwingarmhorizontallybackward

Horizontalflexion130degSwingarmhorizontallyforward

Verticalextension45deg-50degRaisearmstraightbackward

Verticalflexion180degRaisearmstraightforward

Externalrotation80degBendarmandmoveforearmawayfrom

Externalrotation80degBendarmandmoveforearmawayfromabdomen

Internalrotation110degBendarmandbringforearmbehindandawayfromback

Elbow

Extension180degStraightenoutlowerarm

Flexion150degBringlowerarmtothebiceps

Pronation80deg-85degTurnlowerarmsopalmfacesdown

Supination90degTurnlowerarmsopalmofthehandfacesup

Wrist

Extension70degBendwristsobackofhandnearsoutersurfaceoflowerarm

Flexion80deg-90degBendwristsopalmnearsinnersurfaceoflowerarm

Radialdeviation15degBendwristsothumbnearsradius

Ulnardeviation30deg-50degBendwristsosmallfingernearsulna

Hip

Extension30degMovethighbackwardwithoutmovingpelvis

Flexion110deg-130degFlexkneeandbringthighclosetoabdomen

Abduction45degSwingthighawayfrommidline

Adduction30degBringthightowardandacrossthemidline

Externalrotation45degFlexkneeSwinglowerlegtowardmidline

Internalrotation40degFlexkneeSwinglowerlegawayfrommidline

Knee

Extension5deg-10degbeyond180degStraightenoutkneeasmuchaspossible

Flexion160degTouchcalftohamstring

Ankle

Extension(Dorsiflexion)20degBendanklesotoespointup

Flexion(Plantarflexion)45degBendanklesotoespointdown

Eversion20degTurnfootsothesolefacesout

Inversion30degTurnfootsothesolefacesin

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RCMSKFiS

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McMasterWCSCLongandVJCaiozzo1991IsokinetictorqueimbalancesintherotatorcuffoftheelitewaterpoloplayerTheAmericanJournalofSportsMedicinevol19no1pp72-75

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McMasterWCandJTroup1993AsurveyofinterferingshoulderpaininUnitedStatescompetitiveswimmersAmericanJournalofSportsMedicinevol21no1pp67-70

McNairPJandSNStanley1996EffectofpassivestretchingandjoggingontheserieselasticmusclestiffnessandrangeofmotionoftheanklejointBritishJournalofSportsMedicinevol30no4pp313-318

McNairPJEWDombroskiDJHewsonandSNStanley2001StretchingattheanklejointviscoelasticresponsestoholdsandcontinuouspassivemotionMedicineandScienceinSportsandExercisevol33no3pp354-358

MeeusenRandPLievens1986TheuseofcryotherapyinsportsinjuriesSportsMedicinevol3no6pp398-414

MicheliLJ1990SportswiseAnEssentialGuideforYoungAthletesParentsandCoachesBostonHoughtonMifflinCompany

MilesMPandPMClarkson1994Exercise-inducedmusclepainsorenessandcrampsJournalofSportsMedicineandPhysicalFitnessvol34no3pp203-216

MollerMHBEObergandJGillquist1985StretchingexerciseandsoccereffectofstretchingonrangeofmotioninthelowerextremityinconnectionwithsoccertrainingInternationalJournalofSportsMedicinevol6no1pp50-52

MooreMAandCGKukulka1991DepressionofHoffmanreflexesfollowingvoluntarycontractionandimplicationsforproprioceptiveneuromuscularfacilitationtherapyPhysicalTherapyvol71no4pp321-329

MorganKA2000TheeffectsofacutemusclestretchingonmaximalmuscleperformanceMastersthesisEasternMichiganUniversity

MoritaniTandHAdeVries1979NeuralfactorsversushypertrophyinthetimecourseofmusclestrengthgainAmericanJournalofPhysicalMedicinevol58no3pp115-130

MoscovJandMGLacourse1992StaticrangeofmotionlegpowerandlegstrengthaspredictorsofdynamicrangeofmotioninfemaleballetdancersResearchQuarterlyExerciseandSportvol63no1SupplementppA-19-A-24

MurphyDR1991AcriticallookatstaticstretchingarewedoingourpatientsharmChiropracticSportsMedicinevol5no3pp67-70

MuumlllerEAandWRoumlhmert1963DieGeschwindigkeitderMuskelkraftmdashZunahmebeiisometrischenTrainingArbeitsphysiologievol19pp403-419QuotedinHAdeVriesPhysiologyofExerciseforPhysicalEducationandAthletics(DubuqueIAWmCBrownCompanyPublishers1980)

NelsonKCandWLCornelius1991TherelationshipbetweenisometriccontractiondurationsandimprovementinshoulderjointrangeofmotionJournalofSportsMedicineandPhysicalFitnessvol31no3pp385-388

NelsonAGandJKokkonen2001AcuteBallisticMuscleStretchingInhibitsMaximalStrengthPerformanceResearchQuarterlyforExerciseandSportvol72no4pp415-419

OrchardJJMarsdenSLordandDGarlick1997PreseasonhamstringmuscleweaknessassociatedwithhamstringmuscleinjuryinAustralianfootballersAmericanJournalofSportsMedicinevol25no1pp81-85

OrlikowskaA1991ZastosowaniepoizometrycznejrelaksacjimiesniistretchinguwodnowiebiologicznejsportowcowInWkregupsychofizykalnychzagadnienprofilaktykiiterapiiwsporcieedWTlokinskipp9-22GdanskAWF

OzolinNG1971SovermennayasystemasportivnoytrenirovkiMoscowFizkulturaiSportQuotedinTOBompaPeriodizationTheoryandMethodologyofTraining(ChampaignILHumanKinetics1999)pp48380)PappasAMRMZawackiandCFMcCarthy1985RehabilitationofthepitchingshoulderAmericanJournalofSportsMedicinevol13no4pp223-235

PlatonovVN1997ObshchayateoriyapodgotovkisportsmenovvolimpiyskomsporteKievOlimpiyskayaLiteratura

PlatonovVNandSLFesenko1990SilneysheplovcymiraMoscowFizkulturaiSport

PloutzLLPATeschRLBiroandGADudley1994EffectofresistancetrainingonmuscleuseduringexerciseJournalofAppliedPhysiologyvol76no4pp1675-1681

PopeRPRDHerbertJDKirvanandBJGraham2000Arandomizedtrialofpreexercisestretchingforpreventionoflower-limbinjuryMedicineandScienceinSportsandExercisevol32no2pp271-277

PotterPA1986PocketNurseGuidetoPhysicalAssessmentStLouisTheCVMosbyCompany

RaczekJ1991PodstawyszkoleniasportowegodzieciimlodziezyWarsawRCMSKFiS

ReidDC1988PreventionofhipandkneeinjuriesinballetdancersSportsMedicinevol6no5pp295-307

ReidDAandPJMcNair2000Factorscontributingtolowbackpainin

rowersBritishJournalofSportsMedicinevol34no5pp321-322

ReidDCRSBurnhamLASaboeandSFKushner1987LowerextremityflexibilitypatternsinclassicalballetdancersandtheircorrelationtolateralhipandkneeinjuriesAmericanJournalofSportsMedicinevol15no4pp347-352

RenstroumlmPandRJJohnson1986PresentationatSecondScandinavianConferenceinSportsMedicineQuotedinEditorsofSportWyczynowy1994UrazyzprzeciazeniamdashwielkiproblemsportuSportWyczynowyno3-4351-352pp63-72

RepiceFLIannucciRLepriGMagnolfiAMalacarneMManciniLMoriandCJGiannini1982OsservazionisuirapportiesistentitratipoconstituzionaleemotilitagravearticolareParteIIArchivioItalianodiAnatomiaediEmbriologiavol87no4pp301-313

RobertsJMandKWilson1999EffectofstretchingdurationonactiveandpassiverangeofmotioninthelowerextremityBritishJournalofSportsMedicinevol33no4pp259-263

RosenbaumDandEMHennig1995Theinfluenceofstretchingandwarm-upexercisesonAchillestendonreflexactivityJournalofSportSciencesvol13no6pp481-490

RudyDM1987TherelationshipoffatigabilityandflexibilitytohamstringinjuriesinsprintersMedicineandScienceinSportsandExercisevol19no2SupplementQuotedinEditorsofSportWyczynowy1987PrzegladLiteraturySportWyczynowyno12276(1987)pp63-66

RyanAJandREStephens1988TheDancersCompleteGuidetoHealthcareandaLongCareerPrincetonNJPrincetonBookCompanyPublishers

SadySPMWortmanandDBlanke1982FlexibilitytrainingballisticstaticorproprioceptiveneuromuscularfacilitationArchivesofPhysicalMedicineandRehabilitationvol63no6pp261-263

SafranMRAVSeaberandWEGarrettJr1989Warm-upandmuscularinjurypreventionAnupdateSportsMedicinevol8no4pp239-249

SandsteadHL1968TherelationshipofoutwardrotationofthehumerustobaseballthrowingvelocityMastersthesisEasternIllinoisUniversityCharleston

SaxtonJMandAEDonnelly1996Length-specificimpairmentofskeletalmusclecontractilefunctionaftereccentricmuscleactionsinmanClinicalSciencevol90no2pp119-125

SchotteliusBAandLCSenay1956Effectofstimulation-lengthsequenceonshapeoflength-tensiondiagramAmericanJournalofPhysiologyvol186no1pp127-130

SermeevBV1968RazvitiepodvizhnostiulegkoatletovLegkayaAtletikano9p13

ShrierI1999StretchingbeforeexercisedoesnotreducetheriskoflocalmuscleinjuryacriticalreviewoftheclinicalandbasicscienceliteratureClinicalJournalofSportMedicinevol9no4pp221-227

ShrierI2000StretchingbeforeexerciseanevidencebasedapproachBritishJournalofSportsMedicinevol34no5pp324-325

SiffMCandYVVerkhoshansky1999SupertrainingDenverCOSupertrainingInternational

SmithLLMHBrunetzTCChenierMRMcCammonJAHoumardMEFranklinRGIsrael1993TheeffectsofstaticandballisticstretchingondelayedonsetmusclesorenessandcreatinekinaseResearchQuarterlyforExerciseandSportvol64no1pp103-107SoumllvebornSA1989StretchingWarsawSportiTurystyka

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  • Introduction Getting the Most Out of This Book
  • 1 Flexibility in Sports
    • Injury prevention and flexibility
      • 2 How to Stretch
        • Methods of stretching
        • Early morning stretching
        • Stretching in your workout
        • The use of partners in stretching
        • Children and flexibility training
        • The elderly and flexibility training
          • 3 Dynamic Stretching
            • Arms
            • Legs
            • Trunk
              • 4 Static Active Stretching
              • 5 Isometric Stretching
                • When you are not ready for isometrics
                • When you are ready
                • How to select your stretches
                • Neck
                • Forearm
                • Arms shoulders chest
                • Legs
                • Stretches leading to the side split
                • Stretches leading to the front split
                • Splits and high kicks
                • Trunk
                • Recap
                  • 6 Relaxed Stretching
                    • Neck
                    • Forearm
                    • Arms shoulders chest
                    • Legs
                    • Stretches leading to the side split
                    • Stretches leading to the front split
                    • Trunk
                      • 7 Sample Workout Plans
                      • 8 All the Whys of Stretching
                        • Anatomy physiology and flexibility
                        • Tests of flexibility potential
                        • Practical conclusions for sports training
                        • Recap
                          • 9 Questions and Answers on Stretching
                            • Does This Method Really Work And How
                            • Body Alignment for Hip Stretches
                            • Dynamic Stretches and Morning Stretch
                            • What and When
                            • Stretching in Workouts for Various Sports
                            • Flexibility and Other Athletic Abilities
                            • Age and Stretching
                            • Gender and Stretching
                            • Sounds in and around Joints
                            • Pain or Soreness and Stretching
                            • Injuries and Stretching
                            • No Success
                            • Impatience
                            • Stretching Machines and Other Strange Practices
                            • Other
                            • Resources for Further Study
                              • Appendix A Hip Joint and Shoulder Joint in Abduction
                              • Appendix B Normal Range of Motion
                              • Bibliography
Page 4: Stretching Scientifically: A Guide to Flexibility Training

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Copyrightcopy198719901991199420032015byThomasKurz

PrintedintheUnitedStatesofAmerica

ISBN978-0-940149-15-1

EditingbyRScottPerry

CoverDesignbyTLCGraphicscopy2003wwwTLCGraphicscom

CoverPhotobyChuckShahood

BookDesignbyEvaChodkiewicz-Swider

DrawingsbyEvaChodkiewicz-Swider

PhotographybyChuckShahoodandDonWhipple

IdedicatethisbooktothelateAntoniZagorskiandthelateTadeuszSadowskiWithouttheirhelpitwouldhaveneverbeenwritten

WarningmdashDisclaimer

TheauthorandStadionPublishingCompanyarenotliableorresponsibletoanypersonorentityforanydamagecausedorallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook

Consultyourphysicianbeforestartinganyexerciseprogram

Duetotherapidincreaseofrangeofmotionsomemartialartists

experiencewhileusingthismethodofflexibilitytrainingtheymaykickhigherthantheyareusedtoandmisstheirtargetsWithalittlepracticehowevertheywillregaintheiraccuracy

Wheneverthereareparticularcautionsforyoutoobservetheyaresignaledforyoulikethis

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

TABLEOFCONTENTS

Introduction

GettingtheMostOutofThisBook

1 FlexibilityinSports

Injurypreventionandflexibility

2 HowtoStretch

Methodsofstretching

Earlymorningstretching

Stretchinginyourworkout

Theuseofpartnersinstretching

Childrenandflexibilitytraining

Theelderlyandflexibilitytraining

3 DynamicStretching

Arms

Legs

Trunk

4 StaticActiveStretching

5 IsometricStretching

Whenyouarenotreadyforisometrics

Whenyouareready

Howtoselectyourstretches

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Splitsandhighkicks

Trunk

Recap

6 RelaxedStretching

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Trunk

7 SampleWorkoutPlans

8 AlltheWhysofStretching

Anatomyphysiologyandflexibility

Testsofflexibilitypotential

Practicalconclusionsforsportstraining

Recap

9 QuestionsandAnswersonStretching

DoesThisMethodReallyWorkAndHow

BodyAlignmentforHipStretches

DynamicStretchesandMorningStretch

WhatandWhen

StretchinginWorkoutsforVariousSports

FlexibilityandOtherAthleticAbilities

AgeandStretching

GenderandStretching

SoundsinandaroundJoints

PainorSorenessandStretching

InjuriesandStretching

NoSuccess

Impatience

StretchingMachinesandOtherStrangePractices

Other

ResourcesforFurtherStudy

10 AppendixAHipJointandShoulderJoint

11 AppendixBNormalRangeofMotion

12 Bibliography

IntroductionGettingtheMostOutofThisBookTheessenceofflexibilitytrainingpresentedinthisbookisthesimultaneousdevelopmentofstrengthandflexibilityworkingwithyourbody(especiallythenervoussystem)forfullflexibilitywithnowarm-up

ThemethodofaccomplishingthesegoalscanbesummedupinasingleparagraphTenseyourmusclespriortorelaxingandstretchingthemandtensethemeverytimewhenyouwanttoincreaseyourrangeofmotionduringastretchTosimultaneouslydevelopstrengthandflexibilitytenseyourmuscleswhiletheyarefullystretchedAsyourstrengthinstretchedpositionsincreasessodoesyourrangeofmotionandyourabilitytouseincreasinglygreaterrangeofmotionwithoutawarm-upTodeveloptheabilitytoinstantaneouslyshowfullflexibilityindynamicmovementsdodynamicstretches(suchasarmorlegswings)forafewminutestwiceeverydayThatisallTherestaredetailsbutthesedetailsmakeallthedifferencebetweeneffectivetrainingandfruitlessdrudgeryThatiswhattherestofthisbookisabout

HowtousethisbookThisbookgivesyoualltheinformationyouneedtoaccomplishthemaximumflexibilitypermittedbythebonestructureofyourjointsandbytheirligamentsYouwillbeabletodisplayyourincreasedflexibilitywithoutanywarm-upinbothdynamicmovementssuchaskicksandinstaticpositionssuchassplits

Readchapter1ldquoFlexibilityinSportsrdquoforfundamentalinformationaboutthekindsofflexibilityThinkofitasthebasicdefinitionsyouneedtoknowInadditionyouwillfindkeyprinciplesregardinginjurypreventionandsomecautionsaboutpossiblecausesofdifficultiesyoumayencounter

YouwillfindmanyexercisesherebutyouneedonlyafewofthemtogainalltheflexibilityyouneedforyoursportWhichexercisesyouneeddependsmainlyonyoursportandonyourpersonalcharacteristics

Ifyouareagymnastyouneedalltypesofflexibilitysoyouwillselectneededexercisesfromchapters3(ldquoDynamicStretchingrdquo)4(ldquoStaticActiveStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareakaratekakickboxertaekwondoplayeroranathleteofanycombatsportthatcallsforfull-extensionkicksyouwillselectfromamongtheexercisesshowninchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareaswimmerortrack-and-fieldathleteyouwillselectexercisesfromchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareawrestler(Greco-Romanfree-stylejudosamboorother)youwillneedexercisesmainlyfromchapters5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)Ifyourtechniquecallsforgreatdynamicflexibilityofthelegssuchastheinnerthighripofjudoandotherstylesofjacketwrestlingyouwillalsoneedoneormoreexercisesfromchapter3(ldquoDynamicStretchingrdquo)

Nomatterwhatsportyouparticipateinyoushouldreadchapter2ldquoHowtoStretchrdquoIttellswhentodowhichexercisesandhowtoarrangetheminany

singleworkoutChapter7ldquoSampleWorkoutPlansrdquoshowshowtoapplytheprinciplesofarrangingtheexercisesinpracticeTheseexamplesarenotforslavishimitationbuttoillustratearationalselectionandflowofexercises

Chapter8ldquoAlltheWhysofStretchingrdquowillgiveyouafullunderstandingofthismethodofflexibilitytrainingKnowingthetheorywhytheexercisesaretobedoneinsomeparticularwayandwhattheireffectisonthebodyhelpswithdesigningtrainingprograms

Chapter9ofthebookldquoQuestionsandAnswersonStretchingrdquoconsistsoftypicalquestionsonflexibilitytrainingfromathletesIfyoureadthewholebookyouwillknowanswerstonearlyallthesequestionsinwhichcasethecontentofthischapterwillserveprimarilyforyouramusement

1FlexibilityinSports

Therearesixkindsofflexibilitywithclassificationdependingonthecharacterofthemusclesactionandonthepresenceorabsenceofanexternalforcethataidsmovingthroughtherangeofmotionorassumingandmaintainingastretchedposition(TumanyanandKharatsidis1998)Thesesixkindsare

dynamicactiveflexibility(onlyusingthemusclesofthemovingbodypart)dynamicpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlesslimitofmotion)dynamicpassiveflexibilityoverthepainthresholdanduptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximallimitofmotionpermittedbypaintolerance)staticactiveflexibility(onlyusingthemusclesofthestretchedbodyparttoholdastretchedposition)staticpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlessmaximumstretch)andstaticpassiveflexibilityuptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximalstretchpermittedbypaintolerance)

Practicallyspeakinghoweverintrainingpracticeusuallythreekindsofflexibilityaredeliberatelydevelopedmdashdynamicactivestaticactiveandstaticpassive(belowthepainthreshold)

DynamicactiveflexibilityThisistheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsItisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxationoftheextendedmuscleswithcontractionofthemovingmuscles

Examplesofdynamicactiveflexibility

StaticactiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingonlythetensionoftheagonistsandsynergistswhiletheantagonistsarebeingstretchedOneexampleisliftingthelegandkeepingithighwithoutanysupportAnathletesstaticactiveflexibilitydependsontheathletesstaticpassiveflexibilityandonthestaticstrengthofthemusclesthatstabilizetheposition

Examplesofstaticactiveflexibility

StaticpassiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingyourweight(splits)orusingstrengthnotcomingfromthestretchedlimbssuchasliftingandholdingalegwithyourarmorbyotherexternalmeans

Examplesofstaticpassiveflexibility

Passiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreatertheflexibilityreserveandthegreaterthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasactiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityproportionaltotheincreaseofstaticflexibility(Matveyev[Matveev]1981)

TheprinciplesofflexibilitytrainingarethesameinallsportsOnlytherequiredlevelofagivenkindofflexibilityvariesfromsporttosport

TheflexibilityofanathleteissufficientlydevelopedwhenthemaximalreachofmotionsomewhatexceedsthereachrequiredincompetitionThisdifferencebetweenanathletesflexibilityandtheneedsofthesportiscalledldquotheflexibilityreserverdquoorldquotensilityreserverdquoItallowstheathletetodotechniqueswithoutexcessivetensionandpreventsinjuryAchievingthemaximumspeedinanexerciseisimpossibleatyourextremerangesofmotioniewhenyouhavenoldquoflexibilityreserverdquo

Thetrainingofflexibilityaswellasofanyothermotorabilityshouldproceedinformfromgeneraltosport-specificmdashreflectingtheneedsofparticularsportsInchoosingstretchesyoushouldexamineyourneedsandtherequirementsofyouractivityForexampleifyouareahurdleryouneedmostlyadynamicflexibilityofhipstrunkandshouldersToincreaseyourrangeofmotionyouneedtododynamiclegraisesinalldirectionsbendsandtwistsofthetrunkandarmswingsYoucanperfectyourtechniquebydoingvariousdynamicexercisesconsistingofwalkingorrunningoverthehurdlesThehurdlersstretchastaticexercisedoesnotfitintoyourworkoutbecauseitstrainsyourkneebytwistingitSimplefrontandsidesplitsarebetterforstretchingyourlegsTheexplanationthatinthehurdlersstretchyourpositionresemblestheoneassumedwhilepassingthehurdleispointlessYoucannotlearndynamicskillsbyusingstaticexercisesandviceversaThetechniqueofrunningoverthehurdlesisbetterdevelopedinmotion

InkarateorkickboxingpunchesblowsandkicksshouldhittheirtargetswithmaximumspeedSometargetsrequirenearlyfullystretchedmusclesofthehittinglimb(inthecaseofkicksalsoofthesupportingleg)Yournervous

hittinglimb(inthecaseofkicksalsoofthesupportingleg)YournervoussystemhasawayofmakingsurethatastretchparticularlyasuddenonedoesnotendabruptlycausingamuscletearButagradualslowingdownbeforethemomentofcontactwillspoiltheimpactThereforeyouhavetotrainyournervoussystemsoyoucanhavemaximalspeedatthemomentofcontactevenifitisclosetothemaximalreachofmotioninthismovementInthecaseofkicksyoucanlearnthisskillbyusingyourhandasatargetforthemCentersinyourbrainthatregulatecoordinationandrapidmovementsknowaboutthehandTheyknowwhereitisandthatitcanstopthekicksothelegdoesnothavetobesloweddowngraduallytopreventoverstretching

Examplesofexercisesdevelopingtheabilitytokickwithmaximumspeedattherangesofmotionrequiredinfighting

YoumustfirstdeveloptheabilitytomoveyourlimbswithmoderatespeedwithinafullrangeofmotioninjointsinordertodothesespecifickickingdrillsYoushouldstartatalowerheighttoavoidinjuryfromanysuddencontractionofrapidlystretchedmusclesYoucanusethisexerciseonlyinawarm-upbecauseofthelimitedvarietyofkicksthatyoucanpracticethisway

FightersrelyingonhighkicksastheircombattechniquesshouldspendafewminutesinthemorningonthedynamicstretchingoftheirlegsStartingslowlytheyshouldgraduallyraisethelegshigherLatertheyshouldincreasethespeedoftheirmovementsperhapsevenusingthepreviouslydescribedldquohand-kickingrdquodrillPracticalexperience(NorthKoreanSovietblocscommandounits)showsthatdoingtheactualcombatkicksinthismorningstretchisnotnecessarytobeabletodothemlaterinadaywithoutawarm-up

Wrestlers(freestyleGreco-Romanjudoandothers)needespeciallygreatstaticstrengthinextremerangesofmotiontogetoutofholdsandlocksTheywillbestdevelopthisstrengthbyisometricstretchingandliftingweightsthroughthefullrangeofmotionalongappropriatepaths

GymnastsandacrobatsmustdisplayahighdegreeofdevelopmentofallkindsofflexibilitywithgreateremphasisonstaticactiveflexibilitythaninanyothersportTrainingforanddisplayingstaticactiveflexibilityrequiresgoodstrengthinthetrunkmusclesespeciallyinthelowerback

RowersshouldhavehamstringslongenoughtoallowthemtoleanfarforwardatthecatchphaseoftherowingstrokewithoutflexingthelumbarspinemuchIfthehamstringsareshorttherowerscompensatebyflexingthespinemorethan50ofitsmaximumrangeofflexionSuchflexingcombinedwiththehighcompressiveandshearingforcesactingonthespineduringrowingcontributestohyperflexionofthespinemdashwhichcorrelatesstronglywithlowbackpain(ReidandMcNair2000Howell1984)

SwimmersshouldhavelonghamstringsandchestmusclesWhendoingthebreaststrokeifyougoupanddowninthewaterinsteadofmovingjustunderthesurfaceitmeansthatyourchestmusclesaretooshortInthebackstrokethisshortnessalsocausesyourfacetosubmergewhenthearmentersthewater

shortnessalsocausesyourfacetosubmergewhenthearmentersthewaterwhichiswhenyouwanttotakeabreathInthecrawlshorthamstringspullyourfeetoutofthewaterandmakeyourlegworkinefficientPoorflexibilityofanklesandtoesmakesaswimmerridelowinthewater(Ankleflexibilitycanbeimprovedbywearingfinswhiledoingkicksetsandtoeextensionsandcurlsimproveflexibilityandstrengthofthetoes)

YoushouldbecarefulinchoosingyourstretcheshoweverbecausetoomuchflexibilityinsomepartsofthebodycanbedetrimentaltoyoursportsperformanceorjustunhealthyForexampleeventhoughswimmersneedmorethananormalrangeofmotionintheshoulderstheirinternalrotatorsstretchesshouldnotgobeyondthefrontalplaneofthebodytoavoiddamagingthejointcapsuleandcartilageatthefrontofshoulderjointwhichwouldleadtoshoulderinstability(BakandMagnusson1997)Forcedstretchingmdashpastthepointwhereyoucanmoveusingthestretchedmusclesmdashcandamagethecapsuleoftheshoulderjointleadingtoshoulderinstabilityandpain(McMasterandTroup1993McMasteretal1998)Femalegymnastswithsymptomsofmusculoskeletaldisordersofthelowerbackcantouchthefloorbehindtheirfeetinastandingpositionfartherthanthosewithoutsymptoms(Kirbyetal1981)Thismaybecausedbyhavingweakoroverstretched(inhibitedbyexcessivestretching)hamstringsormusclesofthebuttocks(Walther2000)Anotherpossiblecauseofthelowbackdiscomfortingymnastswhocantouchthefloorveryfarbehindtheirheelsinastandingpositioncouldbepoorforminperformingstretchesforlumbarflexionsuchasthetoe-touchingstretchesmdashroundingthebackwhenleaningforwardDuringsuchstretchesthespineshouldbekeptldquostraightrdquomdashwithitsnormalnaturalcurvesjustlikewhenyouarestandinguprightmdashsothemovementoccursmainlyinthehipjointsRoundingthelowerbackcanoverstretchitsmusclesandligamentsandcausealifetimeofbackpain(Alter1996)

SomeOlympicweightliftersmayneedtotightenthemusclessurroundingthehipandkneejointsfortheproperexecutionofliftsMusclesthataretoorelaxedatlonglengthlettheweightlifterldquosinkrdquotoodeeponthelegswhilegettingunderthebarbellThismakesitdifficulttostandupandcompletethelift

RunningeconomyhasbeenassociatedwithdecreasedflexibilityStiffnessofthecalfmusclesandAchillestendonenhancesldquoelasticenergystorageandreturnrdquoduringeveryrunningstepandthesmallrangeofmotionofexternalrotationinthehipreducesthemetaboliccostofthemuscularactivityneededforstabilizing

thepelvisduringlong-distancerunning(Craibetal1996)ExcessivemobilityinthejointsdiminishesstabilityofthebodycausingscatteringoftheforcesactingonitThisinturnnecessitatesadditionalmusculartensioninmovementswherepartsofthebodyhavetobestabilizedtosupportheavyloads(Raczek1991)Suchscatteringofforcesmdashforexamplecausedbyanexcessivelyloosetrunkatthemomentoftakeoffmdashreducesperformanceinjumping(Wazny1981b)

Maximalforceproductioninbenchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemoversifthebenchpressisdonewithoutarebound(Wilsonetal1994)soflexibilitytrainingcouldaffectitadverselybutperformanceinabenchpressdonewithareboundbenefitsfromflexibilitytraining(Wilsonetal1992)Performanceinsprint(aspeed-strengtheffort)improvedwhenbothweighttrainingandstretchingwereincludedwithsprinttrainingascomparedtosprinttrainingalone(Dintiman1964)AttheveryleastDintimansexperimentshowedthataddingstretchingtosprinttrainingdidnotlowertherunningspeed

Totakeadvantageofareboundthestifferthemusclesandtendonsthebetterprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanrequiredforfullutilizationofthereboundthenhighstiffnessdoesnothelpanditmaybeeconomicaltoincreaserangeofmotionevenatthecostofloweringsomewhatthestiffnessofyourinvolvedmusclesandtendons(Wilsonetal1992)

Havingmusclessoshortandstifftheylimittherangeofmotionrequiredinyoursportmaycauseanoveruseinjury(Krivickas1997Howell1984)

AnotherfacttoconsiderwhiledecidingwhethertostretchSaxtonandDonnelly(1996)showedthatresistanceexercisesconsistingofeccentricmuscleactions(inwhichmusclestenseastheyarebeingstretched)causedlossofstrengthatshortmusclelengthAccordingtothemthislossofstrengthatshortlengthsuggeststhatanincreaseinmusclelengthhasoccurredperhapsduetoelongationofthesarcomeresorelongationofconnectivetissueofthemuscleandtendonorboth

InjurypreventionandflexibilityWhetherhighorlowflexibilitypreventsorpredisposesforinjuriesinsportsdependsonthesportandontheathletesfavoritetechniquesInsomesportspoorflexibilityinsomemovementsmaycauseoveruseinjurieswhileinothersalessthanaverageflexibilityimprovesperformanceHereiswhatGleimandMcHugh(1997)say

ldquoItispossiblethatflexibilitypatternswhichrepresentriskfactorforonesportmaynotdosoforanotherNoclearrelationshipcanbedescribedbetweenflexibilityandinjurythatisapplicabletoallsportsandlevelsofplayWhileincreasedflexibilityisimportantforperformanceinsomesportsthatrelyonextremesofmotionformovementdecreasedflexibilitymayactuallyincreaseeconomyofmovementinsportswhichuseonlythemidportionofrangeofmovementrdquo(GleimandMcHugh1997)

MostmusclestrainsldquoarebelievedtooccurduringeccentriccontractionswhichcancausedamagewithinthenormalrangeofmotionIfinjuriesusuallyoccurwithinthenormalrangeofmotionwhywouldanincreasedrangeofmotionpreventinjuriesrdquo(Shrier2000)

AmuscledoesnothavetobemaximallystretchedtobetornMuscletearsaretheresultofaspecialcombinationofastretchandacontractionatthesametime(Garrett1996)andneitherthestretchnorthecontractionhastobemaximalSometimesthecontractionisreallyaspasmresultingfromachronicweaknessofthemuscleEventhemostflexibleathletecandevelopanoveruseinjurythatmanifestsitselfasamusclespasmIftheathletecontinuestoexercisewithamusclespasmeventuallyastrongtensionoftheaffectedmusclemay(andoftendoes)tearitSoyouseethatgreatflexibilityalonewillnotpreventinjuriesActuallyexcessivedevelopmentofflexibilityleadstoirreversibledeformationofthejointswhichdistortspostureandadverselyaffectsperformance(Matveyev[Matveev]1981)Forexamplerepeatedforcefulhyperextensionsofthebackmaydamagevertebrainadolescents(HarveyandTanner1991)Inbaseballandswimminglaxityoftheglenohumeraljointpredisposesthejointforinjuries(Fleisigetal1995McMasteretal1998Pappasetal1985)

Lowbackpainmayresultfromlaxityofjointsotherthanthoseofthebackmdashlaxligamentsofankleandkneejointsincreasetheriskoflowbackpain(Nadleretal1998)Youcancompensateforlaxligamentsbystrengtheningthemusclescrossingagivenjoint(Krivickas1997Zeliskoetal1982)

Therearefourmaincausesofinjuriesgreatdifferencesinstrengthbetweentwoopposingmusclegroupsstrengthandflexibilityimbalancesbetweenthesamemusclegroupsonbothsidesofthebodyadifferenceoffatigability(muscleendurance)betweenthelimbsandimbalancesinactivityofmuscles(Burkett1970Knapiketal1991Murphy1991Orchardetal1997McMasteretal1991Rudy1987Tyleretal2001)AccordingtoMurphy(1991)imbalancesinactivityaremorelikelytocauseaninjurythanimbalancesinstrength

Differencesinstrengthofthesamemusclegroupsonbothsidesofthebodywhenmeasuredatagivenvelocityshouldnotexceed10percent(FeiringandDerscheid1989)

MorespecificinformationontheproperratiosofstrengthamongmusclegroupsisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance

UnbalancedflexibilityieanabnormallylargerangeofmotioninsomemovementsbutlessthannormalinothermovementsinthesamejointmaycontributetoinjuriesInclassicalballetwheredancershaveanextraordinaryrangeofexternalrotationandabductionofthehipcombinedwithlessthannormalinternalrotationandadduction30ofdancerscomplainoflateralkneepainand33ofanteriorhippain(Reidetal1987)Innonathleticpeoplearangeofexternalrotationinthehipsgreaterbymorethan10degreesthantherangeofinternalrotationisassociatedwithlowbackpain(Ellisonetal1990)SoforsafetyssakedosomestretchesindirectionsthatarenottypicalforyoursportoratleastdosomeofyourstretchesinthefullrangeofmotionForexampledolegswingsfromfulladduction(acrossyourbody)tofullabductionorarmrotationsfromfullexternalrotationtofullinternalrotation

BalancingtheflexibilityofallthemusclesinajointandimprovingthestrengthandenduranceoftheweakermusclesaretheeasiestmeasuresforpreventionofinjuriesAcarefulanalysisofyourformofmovementmayalsoholdthekeytoinjurypreventionAgoodtechniquefeelseffortlessEliminatethosemomentsinyourtechniqueinwhichyouusethemaximaltensionofalreadystretched

yourtechniqueinwhichyouusethemaximaltensionofalreadystretchedmusclestocounterthefastmovementofarelativelybigmassSuchmovementsmayleadtotearsinthemusclesofasupportingleginkickingforexampleLikewiseifyouabruptlystrainagainstgreatexternalresistanceoragainsttheinertiaofyourbodyitmayleadtoamusclestrainmdashforexampleahamstringtearinstartingasprintfromthestartingblocks

IfonemusclegroupormusclesofonelimboronesideofthebodyaremoretensedthanothermusclesyoumayhaveanerveproblemormisalignedbonesForexampleatwistedpelviswillcauseonehamstringtobemoretensedthantheotherStretchingoverlytensedmusclescannotfixthecauseoftheirabnormaltensionInthisexampleitneitherrealignsthepelvisnoraddressesthecauseofthismisalignmentwhichcanbeneurologicalormechanicalWhilestretchingmaytemporarilymakeyoufeelbetteritwillnotremovethethreatofpotentialinjuryThisiswhystaticstretchingbeforeworkingoutdoesnotpreventinjuriesResearchbearsthisoutmdashthemajorityofstudiesshowstaticstretchesbeforeworkingouttobedetrimentalorofnobenefitforinjuryprevention(Shrier2000)Pre-exercisestaticstretchingdoesnotpreventsorenesstendernessortheforcelossthatfollowseccentricexercise(Johanssonetal1999)

Ininstancesofexcessivetension(excessiveneuralstimulation)orweakness(excessiveneuralinhibition)causedbymisalignedjointsorneurologicalproblemstypicalstrengthtrainingexerciseswillnothelpyoueitherTypicalstrengthexerciseswilleitheroverstresstheoverlytensedmusclesorwillbypasstheweakonesbyrecruitingotherstodotheirjobTofixsuchproblemsyouneedthehelpofaphysicaltherapistproficientwithmuscletestingandactivationtechniqueswhoamongothermodesoftreatmentmayprescribespecialexercisesfornormalizingthetensionofmuscles

ThefactthatstaticstretchingoranystrenuousstretchingrightbeforeexercisingisuselessorevenharmfuldoesnotmeanthatyoumaynotstretchstrenuouslyatallJustdoitaftertheotherexercisesInthecaseofexercisesthatdoconsiderabledamagetothemusclessuchasveryhardresistanceexercisesdostretchesseveralhourslaterStretchingduringtheacutephaseofmuscledamagewouldcompoundthedamageEvenstaticstretchingcanputenoughstressonthemusclefiberstodamagethemForpersonsjustbeginningaworkoutprogramstretchingalonemdasheitherballisticorstaticmdashmaycausedelayedonsetmusclesorenesswhichisasymptomofmuscledamage(Smithetal1993)

Thisisahow-to-do-itbookaboutstretchingbutyouneededtoknowalittlewhy-to-do-itbeforeyougotstartedNowyouarereadytobegin

2HowtoStretchTherightstretchingmethodwillletyouhavegreatflexibilityevenwithoutawarm-upSuchflexibilityisessentialforcoachessotheycandemonstrateatechniqueimmediatelywhenitisneededAlackofthisabilityindicateseitherthatthestretchingmethodyouuseisincorrectyouarechronicallyfatiguedorboth

CautionInspiteofhavingthisabilityyoushouldnotabuseitItisfinetodoafewfullrange-of-motionmoveswithoutwarm-upbutnotmanyTakekickboxingorkaratekicksforexamplemdashkicksinvolvesuddentwistingorbendingofthetrunksonotwarmingupcanresultinbackpainThebackiswrappedindeeplayersofmusclesandthelargeranddeeperthemassofmusclesthemoretimeittakestowarmitupWarmingupbeforeeffortfacilitatesrecoveryafterit

DevelopinggreatflexibilityisoneoftheeasiesttasksinathletictrainingIttakeslittletimeandefforttoreachanexceptionallevelWithrationaltrainingflexibilityimprovesfromdaytoday(Ozolin1971)WhythendosomanypeoplespendhoursweeklyyearafteryearandgetsuchmeagerresultsHerearethemostcommoncausesofdifficultiesindevelopingathleticformflexibilityinparticular

Thewrongwarm-upDoingstaticstretchesdoesnotsufficientlyraisemuscletemperatureitdoesnotincreasebloodflowthroughmusclesitdoesnotwarmupjointsorprepareyouforfurthereffort

ThewrongtrainingloadTrainingloadsthataretoogreatwithoutenoughrestcausechronicfatigueIfyoubeginyourworkoutstillsoreafterthepreviousoneyouareaskingforaninjuryoratleastyouhamperyourfurtherprogress

ThewrongsequenceofeffortsIfyouusethewrongsequenceofeffortsinaworkoutorinamicrocycleitmaydoubleortripleyourrecoverytime(AmicrocycleisasetofworkoutsItusuallylastsoneweekInformationonhowtoarrangeworkoutsinmicrocyclesisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

ThewrongmethodsIncorrectmethodsofteachingskillsmayresultintoomanyrepetitionsofagivenexerciseandchroniclocalfatigueChoosingmethodsthatdevelopathleticabilitiesandskillsinwaysthatinterferewiththedevelopmentofflexibilityaswellastotalathleticdevelopmentisreallyanumbrelladifficultythatcoversalltheproblems

ApplyingthemethodologyyoufindadvocatedhereinyourtrainingwillpreventyoufrommakinganyoftheprecedingmistakesTheseprinciplesareincludedinthedescriptionsofstretchingmethodsIfyoufollowtheinstructionstotheletteryouwillnotgowrong

MethodsofstretchingThereareseveralmethodsforimprovingflexibilityInthisbookyouwillfindonlythesafestandmostefficientoftheseYourchoiceofmethod(orcombinationofmethods)dependsonyoursportandtheshapeyouarein

DynamicstretchingDynamicstretchinginvolvesmovingpartsofyourbodyandgraduallyincreasingreachspeedofmovementorbothPerformyourexercises(forinstancelegraisesorarmswings)insetsofeighttotwelverepetitionsIfafterafewsetsyoufeeltiredmdashstopFatiguecausesadecreaseintheamplitudeofyourmovementsDoonlythenumberofrepetitionsthatyoucandowithoutdiminishingyourrangeofmotionMorerepetitionswillonlysetthenervousregulationofthemuscleslengthattheleveloftheselessthanbestrepetitionsandmaycauseyoutolosesomeofyourflexibilityWhatyourepeatmoretimesorwithagreatereffortwillleaveadeepertraceinyourmemoryAfterreachingthemaximalrangeofmotioninajointinanydirectionofmovementyoushouldnotdomanymorerepetitionsofthismovementinagivenworkoutEvenifyoucanmaintainyourcurrentmaximalrangeofmotionovermanyrepetitionsyouwillsetanunnecessarilysolidmemoryoftherangeofthesemovementsYouwillthenhavetoovercomethesememoriesinordertomakefurtherprogress

DynamicstretchesdonotinvolvestoppingandholdingthestretchedpositionSuchholdingisthefeatureofstaticactivestretches(seedefinitionbelowonthispage)

Onerelativelyrecentstudy(Bandyetal1998)confusestheissuesomewhatbymisnamingcertainstaticactivestretchesasldquodynamicrangeofmotionexercisesrdquoAreadermisledbythattermwhichBandyappliestoraise-and-holdstretchesmightwronglyconcludethatdynamicstretchingdoesntmeasureuptowhatitissupposedtodo

WhatisdynamicstretchingsupposedtodoItincreasesdynamicactiveflexibilityYourbodyinmotionincreasesitsspeedofmovementoritsrangeorbothTheseareresultsyoumeasureindynamicmotionsnotinstaticpositions

DonotconfusedynamicstretchingwithballisticstretchingeitherInballisticstretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyand

stretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyandabruptlyincreasetherangeofmotionBallisticmovementcannotbeadjustedorcorrectedoncestartedBallisticorbouncestretchesmayresultinimmediateaswellasresidualpainmdashthesymptomofldquominuteinjurytosofttissueinvolvedinthestretchingrdquowhichthesubsequentstrenuousexercisesmayaggravateldquotothepointofseriousmuscledamagerdquo(LoganandEgstrom1961)NelsonandKokkonen(2001)showedthatmaximalforceinkneeflexiondeclinedontheaverageby75andinkneeextensionby56aftersix15-secondballisticstretchesmdashbobbinginastretchmdasheventhoughmorethan10minutespassedbetweenballisticstretchingandstrengthtests

Indynamicstretching(asopposedtoballisticstretching)therearenobobbingbouncingorjerkymovementsandthemovementsarecontrolledthoroughlyeventhoughtheyarequitefastIndynamicstretchingthestretchisnotsuddenunlikeinballisticstretching

Practicallythesamedynamicstretch(forexamplealegswing)canbeperformedwithcontrolthroughthewholerangeofmovementorwithnocontroloverasubstantialpartofthemovementwhenthestretchtakesplaceorasanythinginbetween

StaticactivestretchingStaticactivestretchinginvolvesmovingyourbodyintoastretchandholdingittherethroughthetensionofthemuscle-agonistsinthismovementYoumaynoticethattheharderyoutensetheagonisticmusclesthelessresistanceyoufeelfromthestretchedmuscles

Staticactivestretchesincreasebothyourstaticactiverangeofmotionandyourstaticpassiverangeofmotion(Bandyetal1998RobertsandWilson1999)Longer(15seconds)staticactivestretchesaremoreeffectiveforincreasinganactiverangeofmotionthanshorter(5seconds)onesBothdurations(5secondsand15seconds)causesimilarincreasesinthepassiverangeofmotionmdashwhichexceedthestaticactiverange(RobertsandWilson1999)

RelaxedstretchingforstaticpassiveflexibilityRelaxedstretchinginvolvesrelaxingyourbodyintoastretchandholdingittherebytheweightofyourbodyorbysomeotherexternalforceThistypeofstretchingismoreeffectivethandynamicstretchingforincreasingthestaticpassiverangeofmotionanddecreasingtheamountofforceneededtoholdastretchmdashthetensioninastaticposition(McNairandStanley1996McNairetal2001)Relaxedstretchesincreasestaticpassiverangeofmotionmorethanstaticactivestretches(Bandy

etal1998)

RelaxedstretchesrelievecrampsofoverstimulatedmusclesSlowandlightrelaxedstaticstretchingisusefulinrelievingspasmsoccurringinmusclesthatarehealingafteraninjuryorarejustsore(deVries1961)StretchingofsoremuscleshowevermayfurtherdamagethemAfterallsorenessisasignofmuscletissuedamageandSmithetal(1993)showedthatstretchingmaycausedelayedonsetmusclesorenessSoifyoufeelthatastretchmayrelievespasmsinthesoremusclestobesafestretchlightlymdashonlyasmuchasittakestofeelrelief

CautionAfteraninjuryyoushouldnotexerciseorstretchatalluntilyouhavehealedsufficientlyandyouhavecheckeditwithyourdoctor

Forincreasingstaticrangeofmotionthemosteffectivedurationofrelaxedstretchesis30secondsandthemosteffectivefrequencyisonceperday(BandyandIrion1994Bandyetal1997)

IsometricstretchingforstaticpassiveflexibilityUsingpositionssimilartothoseinstaticpassivestretchingandaddingthestrongtensionsofstretchedmusclesyoucancausepostcontractiverelaxationsandsubsequentlyincreasesinthestretch(TheserelaxationsfollowingstrongtensionsfeeljustlikeDrJacobsonsProgressiveRelaxation)Foragreatereffectasyourelaxthestretchedmuscleyoucantenseitsantagonistsiethemusclesthatopposeit(EtnyreandAbraham1986a)Eventuallywhenyouachieveyourmaximal(atthisstageoftraining)stretchyouholdthelasttensionforseveralsecondsThisincreasesthestrengthofthemusclesinthispositionEvenwithouttheselasttensionscontract-relaxstretchingimprovesyourrangeofmotionbothinpassiveandactivemovementsaswellasyourstrengthinconcentricisometricandespeciallyineccentricactions(Handeletal1997)

Isometricstretchingisthefastestandthemostefficientmethodofincreasingstaticpassiverangeofmotion(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)BecauseofthestrongandlongtensionsinthistypeofstretchingapplyitaccordingtothesameprinciplesasotherstrengthexercisesYoushouldallowsufficienttimeforrecoveryafterexercisingdependingonyourshapeandonthetotalvolumeofexercisestheirintensityandthesequenceofeffortsDonotexercisesohardas

tomakeyourmusclessoreanddonotexercisesoremusclesstrenuouslyMusclesorenessisaccompaniedbylossofstrengthandofrangeofmotion(MilesandClarkson1994)soifyoumakeyourmusclessoreoftenyouwillreduceyourflexibilityMuscleshorteningismostpronounced2daysafterperformingtheexercisesthatcausedmusclesoreness(Clarksonetal1992)Itisagoodideatodoisometricstretchesinstrengthworkoutsandondayswhenrecoveringfromtheseworkoutsdoeitherstaticrelaxedstretchesorreplacethelastlongtensioninyourisometricstretchesbyjustholdingtherelaxedmusclesinthefinalstretch

ToincreasestaticpassiveflexibilitydoisometricstretchesatleasttwiceaweekdependingonyourrecoverythoughWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekThebesttimeforisometricstretchingistheendofaworkoutmdashthisisthetimewhenisometricstretchesaremosteffective(Molleretal1985)Formaintainingflexibilityitmaybeenoughtodoisometric(contract-relax)stretchingonceperweek(Wallinetal1985)Youwillgethelpinsortingthesevaryingrecommendationsinchapter5

Doingbothisometricandstaticactivestretchingyouwillmostquicklydevelopstaticformsofflexibility

Todeveloppassivemobilityupto90ofwhatisanatomicallypossibleforankleandkneejointsitusuallytakesupto30daysforjointsofthespineupto60daysandforhipjointsfrom60to120days(StarzynskiandSozanski1999)

TumanyanandDzhanyan(1980)intheirresearchonpassiveandactiveformsofstaticflexibilityshowedthat

mdashpassivestretchingwhichincreasespassiverangeofmotioncausesparallelincreasesinactiverangeofmotionwiththedifferencebetweenthemunchanged

mdashstrengthexercisesdonethroughoutthefullrangeofmotionincreaseactiverangeofmotionandsoreducethedifferencebetweenpassiveandactiverangeofmotionand

mdashdoingbothpassivestretchingandstrengthexercisesincreasesbothpassiveandactiverangeofmotionwhiledecreasingthedifferencebetweenthem

Strengthexercisesforincreasingflexibilityaresimilartostretchesexceptthatwhatwouldbethefinalpositionofastretchistheinitialpositionofastrength

whatwouldbethefinalpositionofastretchistheinitialpositionofastrengthexerciseForexamplestrengthexercisesforincreasingshoulderflexibilityaredonefromstretchedpositionswithresistancelightenoughtostretchtheexercisedmuscleswithoutthedangerofoverstretchingthem(Platonov1997PlatonovandFesenko1990)Making3-to5-secondstopsatthemaximalstretchincreasestheeffectivenessoftheseexercises(Platonov1997)Whentheresistanceisjustright(nottooheavy)therangeofmotionincreasesineachsuccessivesetofsuchexercisesIfthestrengthexercisesmerelyinvolveallmusclesaroundajointbutdonotputthemonastretchineverypossibledirectiontheymaycauselossofflexibilityintheunexerciseddirections(GirouardandHurley1995)

EarlymorningstretchingIfyouneedtoperformmovementsrequiringconsiderableflexibilitywithnowarm-upyououghttomaketheearlymorningstretchapartofyourdailyroutine(Ozolin1971Wazny1981b)EarlymorningstretchingwhichyouwoulddobeforebreakfastconsistsofafewsetsofdynamicmovementsmdashforexamplearmswingsandlegraisestothefrontrearandsidesBeforedoingthesedynamicstretcheswarmupallyourjointswitheasymovementsDothestretchingbeforebreakfastbecauseafterthemealbloodflowinthemusclesisdiminishedwhichdecreasesflexibilityandbecausedoingdynamicstretchessuchashighlegraiseswithafullstomachisnotgoodfordigestion

DonotdoisometricstretchesinthemorningifyouplantoworkoutonstrengthorflexibilitylaterinthedayIsometricstretchesmaybetooexhaustingforyourmusclesifyoudothemtwiceadayYoumustallowasufficienttimeforrecoverybetweenexercises

Thewholeearlymorningroutinecantakeabout30minutesforbeginnersandonlyafewminutesforadvancedmdashafterreachingthedesiredlevelofflexibilityyouwillneedlessworktomaintainitYoushouldnotgettiredduringthemorningstretchingThepurposeofthisstretchingistoresetthenervousregulationofthelengthofyourmusclesfortherestofthedayRememberDonotworktoohardbecausefatiguereducesyourrangeofmotionindynamicmovementsandifyouoverdoityouwilldefeatthepurposeofthisexercise

Usuallynospecialcool-downisneededaftertheearlymorningstretchingIfindoingagreatnumberofrepetitionsyoumanagetoconsiderablyraiseyourtemperatureandpulserateslowdownthepaceofthelastsetsandthenspendaminuteortwowalkingIfyouhavelotsoftimeinthemorningyoucanalsodosomerelaxedstaticstretchesattheendofyourmorningstretch

StretchinginyourworkoutInyourtrainingusedynamicstretchesrightafterwakingupasyourmorningstretchandlateratthebeginningofyourworkoutasapartofawarm-up(Wazny1981b)Dostaticstretchesafterdynamicexercisessuchasrunningjumpingthrowingkickingorwrestlingthatmakeupthemainpartofyourworkoutpreferablyinacool-downIfyouneedtodisplaystaticflexibilityinthecourseofyourworkoutoreventthendotheseexercisesattheendofthewarm-up

Aproperlydesignedworkoutplanincludesthefollowingparts

1Thegeneralwarm-upincludingcardiovascularwarm-upandgeneraldynamicstretching(nostaticstretchesunlessyouareagymnastandtheroutineyoupracticeincludesstaticflexibilitydisplayssuchassplitsandbridges)

2Thespecificwarm-upinwhichmovementsresemblemorecloselytheactualsubjectoftheworkout

3Themainpartoftheworkoutinwhichyourealizeyourtaskforthisworkout

4Thecool-down

Thewholewarm-upshouldtakenomorethan30minutesDedicateabout10minutesofthistimetodynamicstretchingWarmingupshouldinvolveagradualincreaseintheintensityofyourexercisesTowardtheendofawarm-upusemovementsthatresemblemorecloselythetechniquesofyoursportorthetaskassignedforthisworkout

InNewYorkCityIhaveseenpeoplesittingonheatersinordertowarmupbeforeakickboxingworkoutApparentlytheydidnotrealizethatwarminguphastoprepareallsystemsofthebodyinorderforyoutoperformattopefficiencyIthastoaffecttheheartbloodvesselsnervoussystemmusclesandtendonsandthejointsandligamentsmdashcertainlynotjustoneareaofthebodyOneofthebestbooksonphysicaltherapy(HertlingandKessler1996)hasitrightldquoWarm-upisanincreaseinbodyheatbyactivemuscleuseforthepurposesofloweringsoft-tissueviscosityandenhancingbodychemicaland

metabolicfunctionstoprotectandpreparethebodyformoreaggressivephysicalactivityActivemuscle[warm-up]islikelytobemoreproductivethanpassivemeansofheatingbecausepassiveheatingdoesnot[adequately]enhancethemetabolicandcardiacfactorswhicharealsoimportantrdquo

Beginyourwarm-upwithlimberingupsuchasjointrotationsstartingeitherfromyourtoesoryourfingersMakeslowcircularmovementsuntilthejointmovessmoothlythenmovetothenextoneIfyoustartfromyourfingersmoveontoyourwristsfollowedbyyourelbowsshouldersandneckContinuewithtwistingandbendingofyourtrunkfollowedbymovementsinthehipsthekneestheanklesandfinallythetoesIfyoustartfromyourtoestheorderisreversedTheprinciplesarefromdistantjointstoproximal(tothecenterofthebody)fromoneendofthebodytotheother(toptobottomorviceversa)endingwiththepartofthebodythatwillbestressedmostinthenextexerciseThislastprincipleappliestoallpartsofaworkout

NextengageinfiveminutesofaerobicactivitysuchasmarchingorjoggingcombinedwithtrunktwistsleansarmswingsskipskneeraisesorshadowboxingmdashanythinghavingasimilareffectonthecardiovascularsystemFlexibilityimproveswithanincreasedbloodflowinthemuscles(Wazny1981b)

FollowthiswithdynamicstretchesmdashlegraisestothefrontsidesandbackandarmswingsforexampleDolegraisesinsetsoftentotwelverepetitionsperlegDoarmswingsinsetsoffivetoeightrepetitionsDoasmanysetsasittakestoreachyourmaximumrangeofmotioninanygivendirectionThetotalnumberofrepetitionsneededforreachingthemaximalrangeofmotionincreaseswithageItmaytake15-25repetitionsfor8-year-oldstoreachthemaximumrangeinshoulderandhipjointsbut30-45repetitionsfor17-year-olds(Raczek1991)Forproperlyconditionedathleteseventhosewhoaremucholderusuallyonesetineachdirectionisenoughwarm-uphowever

Doingstaticstretchesinthewarm-upforaworkoutthatconsistsofdynamicactionsiscounterproductiveanditcertainlydoesnotpreventinjuries(Shrier1999Popeetal2000)Thegoalsofthewarm-upareanincreasedawarenessimprovedcoordinationimprovedelasticityandcontractibilityofmusclesandagreaterefficiencyoftherespiratoryandcardiovascularsystemsStaticstretchesisometricorrelaxedjustdonotfitinhereIsometrictensionswillonlymakeyoutiredanddecreaseyourcoordinationPassiverelaxedstretchesontheother

handhaveacalmingeffectandcanevenmakeyousleepyAproperwarm-upimprovesthemechanicalchemicalandneuralaspectsofyourmusclesfunctionandthuspreventsinjuriesbutanimproperwarm-upincludingwrongstretchingmaypredisposeyoutoinjuries(Safranetal1989)

SomereasonsnottodostaticstretchesbeforeexerciseaccordingtoShrier(19992000)

mdashThereisnoscientificevidencethatstaticstretchingbeforeexercisereducestheriskofinjury

mdashEvenmildstaticstretchingcandamagemusclecells

mdashStaticstretchingincreasespaintolerance

InthewordsofDrShrier(2000)ldquoItdoesnotseemprudenttoincreaseonestolerancetopainpossiblycreatesomedamageatthecytoskeletallevelandthenexercisethisdamagedanesthetizedmusclerdquo

ForaperiodfromseveralsecondsuptofiveminutesfollowingastaticstretchyoucannotdisplayyourtopagilityormaximalspeedbecauseyourmusclesarelessresponsivetostimulationmdashyourcoordinationisoffRelaxedstaticstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandcontractileforceforuptoonehour(Fowlesetal2000)Relaxedstaticstretchesimpairtheactivityoftendonreflexesmdashseveral30-secondstaticstretchesofthecalfmusclesreducethepeakforcetheforceriserateandthehalfrelaxationrateoftheAchillestendonreflex(RosenbaumandHennig1995)

Maximalforceproductionisimpairedforseveralminutesafterstrenuousstretchingwhetherstaticorballisticbouncing(Stretchingisstrenuouswhenyoudoitatthepainthresholdanditislightwhenyoufeelasensationofstretchbutnotpain)Kokkonenetal(1998)showedthatmaximalforceinkneeflexiondeclinedontheaverageby73andinkneeextensionby81aftersix15-secondstaticstretcheseventhough10-25minutespassedbetweenstaticstretchingandstrengthtestsMaximalforceofthelegsmaydeclinelessornotatallifanathletewalksforafewminutesfollowingstaticstretchingandpriortoresistanceexerciseaninadvertentrevelationduetopoordesignofastudybyMorgan(2000)Reductionofactivationorimbalanceinactivitythatfollowsstaticstretchingismorelikelytocauseaninjurythanareductioninstrength(Murphy1991)(Thisappliestoasingleworkoutandnottolong-termtrainingAlong-term[3-12weeks]stretchingprogrammayimprovestrengthperformance[KokkonenandLauritzen1995Wilsonetal1992Worrelletal1994])

AlloftheabovenotwithstandingEastEuropeansportstrainingauthoritiesconsideralternatingstretcheswithsetsofresistanceexercises(foreithermaximalstrengthorformuscularendurance)averyeffectivemeansfordevelopingbothflexibilityandstrength(Platonov1997PlatonovandFesenko1990)Youhavetokeepinmindthata)exercisesdevelopingmaximalstrengthneednotinvolveovercomingmaximalresistancenormovingatahighvelocityandb)anathletewhowantstoalternateresistanceexerciseswithstretchesneeds

andb)anathletewhowantstoalternateresistanceexerciseswithstretchesneedstobewellattunedtotheeffectsofeitheroftheseexercisesonhisorhermusclesInsuchalternatingworkeachsetofstretchescausesanincreaseoftherangeofmotionovertheinitialvalueandeachfollowingsetofresistanceexercisescausesareductionintherangeofmotionbuttheincreasesarelargerthanreductionssothefinalrangeofmotionisconsiderablygreaterthantheinitialrange(Platonov1997)

StaticstretchingreduceddropjumpperformanceandtendedtodecreaseexplosiveforceproductionProprioceptiveNeuromuscularFacilitation(PNF)stretchinghasasimilareffectbutnotstatisticallysignificantmdashmeandropjumpperformancereducedby32andmeanexplosiveforceproductionreduced33(YoungandElliott2001)InYoungandElliottsstudyjustasinMorgansthetestedathletesalsowalkedforafewminutesbetweenstretchesandjumpswhichmaybethereasonforsuchsmalldecreasesinperformance

CautionIfyoutrytomakeafastdynamicmovementimmediatelyafterastrenuousstretchwhetherstaticorbouncingyoumayinjurethestretchedmuscles

Afterthegeneralwarm-upyoucanmoveontoasport-ortask-specificwarm-upThechoiceofexercisesinthespecificwarm-updependsonyoursportandonthesubjectoftheworkoutmdashdifferentifdevelopingstrengthisthesubjectdifferentifdevelopingenduranceanddifferentyetiflearningatechniquewitheachtechniquerequiringdifferentwarm-upandlead-upexercises(StructuringworkoutsfordevelopingthoseandotherabilitiesandskillsisexplainedinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

Aspecificwarm-upshouldblendwiththemainpartofyourworkoutWhenthemainpartisoveritisthentimeforthecool-downandfinalstretchingUsuallyyouwouldonlyusestaticstretcheshereYoucanstartwiththemoredifficultstaticactivestretchesthatrequirearelativeldquofreshnessrdquoAfteryouhaveachievedyourcurrentmaximumreachinthesestretchesmoveontoeitherisometricorrelaxedstaticstretchesorbothfollowingtheisometricstretcheswithrelaxedstretches

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyouhaveatthisstageofyourtraining

reachthelimitofmobilitythatyouhaveatthisstageofyourtraining

AfteralltheisometricstretchesyoucandorelaxedstretchesforthesamemusclegroupsmdashifyoufeellikeitTherelaxedorstaticpassivestretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingrelaxedstaticstretchesafterisometricstretchesmayincreaseyourpassiverangeofmotionandreducetensioninstaticstretchesfurtherthanusingeithertypeofstretchesaloneAfterthefinalstretchesmarchorwalkaroundthegymortrackforafewminutestohelptheneuralregulationofyourmusclesreturntonormal

ThisistheendofyourworkoutIfyoudonotparticipateinanysportstrainingbutstillwanttostretchjustskipthespecificwarm-upandthemainpartofworkoutDoonlythestretchesstartingwiththedynamicandendingwiththestatic

QuestionIam29yearsoldIdothestrengthworkouttwiceaweekandIusethefollowingexercises

warm-up5minutes

dynamicstretches

squat(3x12)

isometricstretch

adductorflies(100reps)

goodmorninglift(3x12)

relaxedstaticstretch

IpickonlyoneexercisepermusclegroupbothinisometricandstaticandIdoit3-5timestensingineachtime3-5timesforthreetofivesecondsIsthissequenceandmethodcorrect

AnswerYesthisisanexampleofagoodsequenceofexercises

Ifyoufollowmyadvicetotheletterandtherestofyourathletictrainingisrunrationallyyoushouldbeabletodisplayyourcurrentlevelofflexibilitywithinamonthwithoutanywarm-upBycurrentlevelofflexibilityImeanthelevelyounormallydisplayduringaworkoutwhenyouaresufficientlywarmedupOfcourseitisstillbettertowarmupbeforeanyexercisesBeingabletodosplitsandhighkickswithoutawarm-updoesnotmeanthatyouarereadytoexerciseWarmingupletsyouperformefficientlyduringyourworkoutorsportseventandspeedsuptherecoveryafterwardMusclespreparedforworkdonotgetasmuchmechanicalandchemicaldamageastheunpreparedones

AfteryouattaintherequiredreachofmotionyoumayreducetheamountofworkdedicatedtomaintainingthisflexibilityMuchlessworkisneededtomaintainflexibilitythantodevelopitYouwillhavetoincreasetheamountofldquomaintenancerdquostretchingasyouagehowevertocountertheregressofflexibilityrelatedtoaging

TheuseofpartnersinstretchingThepracticeofusingpartnersinstretchingisawasteoftimeanditisdangerousThehelperisneitherstretchingnorrestingThedangerofusingapartnerinstretchingisobviousThepartnerdoesnotfeelwhatyoufeelHeorshecaneasilystretchyouabitmorethanyouwouldlikeIfyoufeelpainandletyourpartnerknowaboutitbythetimethepartnerreactsitcanbetoolate

ChildrenandflexibilitytrainingPreschoolchildren(ages2to5)donotneedtodedicateasmuchtimetoflexibilityexercisesasolderchildrenandadultswhomayhavetospendasmuchas5-15minutesperworkoutonflexibilityTheirbodiesaresopliablethatinthecourseofnaturalplaytheywillputtheirjointsthroughthefullrangeofmotion(Drabik1996)

Fromtheageof6to10themobilityofshoulderandhipjointsisreducedTopreventthisreductionofmobilitychildreninthisagerangemustdodynamicstretchesforshoulders(armraisesandarmrotationsinalldirections)andhips(legraisesinalldirections)Flexibilityofthespinereachesitsnaturalmaximumatages8-9(Drabik1996)Strivingtoincreasethespinesrangeofmotionbeyondthenaturalmaximumaswellasrepetitivebendingandtwistingofthespinemaycauseallsortsofproblemsmdashstressfracturestothegrowthplatesofthevertebraespondylolysisspondylolisthesisandslippeddiscsmdashresultinginlifelongbackproblems(Micheli1990)Somegymnastspayfortheirspinesgreatflexibilitybywearingbodybracesandspendingtherestoftheirlifeinpain

Avoidstaticstretchesofallkinds(passiveactiveisometric)inchildrenstrainingbecauseexcitationdominatesoverinhibitioninachildsnervoussystemThismeansthatitishardforchildrentostaystillrelaxandconcentrateproperlyonfeedbackfromtheirmusclesforperiodsaslongasstaticstretchesrequire(Drabik1996)IsometricstretchesrequireconcentrationandbodyconsciousnesstoproperlyinterpretsensationscomingfromthestretchedandstronglytensingmusclessoasnottoinjurethemIsometricstretchesthatstartfromthestandingpositionleadingtothesidesplitputsidewardforceonthekneesThisforcecanwithrepeatedapplicationstretchtheligamentsanddeformjointsurfacesofthekneesandthuscauselooseandknockedknees(Alter1996)

CautionDonotdoballisticisometricandstrenuousrelaxedstretchesbeforethesecondstageofadolescencebecausechildrensmusclesdonotresiststretchingasmuchasthoseofadultsandthesekindsofstretchescausetheirligamentstobestretched(Raczek1991)Ballisticstretchesinwhichyoubouncetoincreaseyourmaximumstretcharerisky(Ciullo

inwhichyoubouncetoincreaseyourmaximumstretcharerisky(CiulloandZarins1983)andmostlyuseless

Staticactivestretchesespeciallyliftingthelegandholdingithighwithoutanysupportcompressthespineandmayincreaselordosisbecausetheybendandtwistthespinewhilethehipflexor(iliopsoas)ofthatliftedthighispullingatthelumbarvertebraeIfyouhavetodosuchlegliftsasmightbethecaseingymnasticsforexampleyoushouldimmediatelyfollowthemwithexercisesandstretchesthatcorrectlordosis(pelvictiltsforwardbends)

Ages10to13(beforethegrowthspurt)iswhenyouintensifyflexibilitytrainingbecausechildrenbygainingmassfasterthanheightgetstrongerandmoreactiveIncreasedactivitywithoutanincreasedamountandintensityofstretchesmayreducetheirflexibility(Drabik1996)

Duringthegrowthspurt(13to15)heightmayincreasenearlyoneinchinamonthMicheli(1990)statesthatmusclesandtendonsdonotelongateasquicklyasgrowingbonesandtheresultinglossofflexibilityleadstooveruseinjuriesSpecificallyMichelisaysanexcessivelumbarlordosisleadingtobackinjuriesresultsfrombonesofthespinegrowingfasterthanitsmusclesandthatpaininthekneecapandeventuallydestructionofitscartilageiscausedbydoingtoomuchknee-bendingwhenthequadricepsistightenedbytherapidgrowthofthighbones(Micheli1990)Alargestudyonmorethan900highschoolstudentshoweversuggeststhatlossofflexibilityisnotcausedbygrowthbutonlyassociatedwithit(Feldmanetal1999)Inanycasestretchesshouldtargetthesemusclesthatareoverlytightotherwisethechildwilldevelopbadpostureorgetinjured(Micheli1990)Duringthisfirststageofadolescenceallbonesligamentsandmusclesareweakenedandyoushouldthereforeavoidstressingthetrunkbymanyrepetitionsofbendsandtwists

Inthesecondstageofadolescenceafterthegrowthspurt(15to19)youcanintensifyflexibilitytrainingonceagainanddosport-specificstretchesinqualityandquantitysimilartothoseforadults(Drabik1996)

LPMatveev(Matveyev[Matveev]1981)pointsoutthattheeffectivenessofflexibilitytrainingisgreatestduringchildhoodandteenageyearsandwarnsagainstexceedingtherangesofmotionpermittedbynormaljointstructureldquoExcessivedevelopmentofflexibilityleadstoirreversibledeformationofjointsandligamentsdistortsstanceandadverselyaffectsmotorabilitiesrdquohesays

TheelderlyandflexibilitytrainingCanyouimproveyourflexibilityifyouarefiftyorsixtyyearsoldWhynotEighty-year-oldpeoplecanHowfaryoucanimproveinabsolutetermsiewhatrangeofmotionyoucanachievedependsontheinitiallevelofyourflexibilityandstrength

Pastmaturitybothflexibilityandstrengthdeclinepartlyduetoagingandpartlyduetoinactivity(Basseyetal1989Gersten1991JamesandParker1989)Strengthandflexibilitytrainingcandecreasetheage-relatedlossofstrengthandmaintainorrestoreflexibility(AmericanCollegeofSportsMedicinePositionStand1998Buckwalter1997)Strengthtrainingalonewithoutanystretchingmdashwithresistancepermittingmaximally6-10repetitionswithoutstrainingatafullrangeofmotionmdashcanincreaseflexibilityoftheelderly(Barbosaetal2002)

Evenelderlymenandwomenoverseventyyearsoldcanincreasetheirflexibility(Brownetal2000Lazowskietal1999)Withstrengthtrainingtheelderlyevenintheir90scanincreasetheirstrengthandmusclemassmdashnotasfastandasmuchasyoungpeoplebuttheycan(Fiataroneetal1990Lexelletal1995)andtheresponsivenesstostrengthtrainingdeterminestheeffectivenessofisometricstretchesmdashthemostintensestretchesmdashaslongasthestructureofthepersonsjointsisnotanobstacle

Ultimatelywhetheranelderlypersoncanincreasehisorherflexibilitydependsontheindividual

Toseeifthestructureofjoints(shapeofbonesandlengthofligaments)permitsreachingtheextremesofnormalrangeofmotionperformtestssuchasthoseshowninthechapter8ldquoAlltheWhysofStretchingrdquoToseeifagivenkindofstretchesworksforyoumdashtrythemandseeForexampletoseeifisometricstretchesareeffectiveandsafetrythemIfcontractingastretchedmusclehelpstoincreasetherangeofmotionuponrelaxingthismusclethentheisometricstretchesareeffectiveIfrepeatingthesestretcheseverycoupleoreveryfewdaysdoesnotcauseapersistentmusclesorenessorpainorweaknessmdashthenmostlikelytheyaresafeSimilartrialscanbemadewithotherkindsofstretches

InthefollowingchaptersyouwillfindapracticaldemonstrationofprinciplesdiscussedupuntilnowTheexercisesareshowninthesequencethatyoushoulduseinaworkoutfromdynamicmovementstostaticonesgraduallymovingfromaverticaltoahorizontalpositioneachexerciseevolvingfromapreviousoneYouwillfindmorethantheabsolutelyessentialnumberofstretchesforaparticulargroupofmusclesThiswayinplanningaworkoutyouhavemanyexercisestochoosefromandarrangeinamethodicallycorrectsequencethatsuitsthesubjectoftheworkoutThisdoesnotmeanthatyoushoulddoalloftheminanyofyourworkoutsmdashoneofeachtypeofstretchforagivengroupofmusclesisusuallyenoughSoinaworkoutyouwoulddoonedynamiconeisometricandonerelaxedstretchforthehamstringforexampleConsiderthefacilitieswhereyouwillworkoutandwhatkindofexerciseswillprecedeandfolloweachstretchYoudonotwanttositinapuddletostretchyourhamstringforexampleYoudonotwanttodirectlychangepositionfromstandingtolyingdown(orviceversa)withoutstretchingintheintermediatepositions

MostphotographsinthefollowingchaptersshowonlythefinalpositionsofstretchesTostartdoinganyofthesestretchesyoudonothavetoleanyourtrunkspreadyourlegsortwistyourarmsasfarasthesephotographsshow

3DynamicStretchingDynamicflexibilitytheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxingtheextendedmuscleswithcontractingthemovingmusclesBesidesperfectingintermuscularcoordinationdynamicstretchingreducespassiveresistancetomovementthroughouttherangeofmotion(McNairandStanley1996McNairetal2001)

FatigueusuallyreducesdynamicflexibilitysodonotdodynamicstretchingwhenyourmusclesaretiredunlessyouwanttodevelopaspecificenduranceandnotflexibilityDynamicstretchingismosteffectivewhenyoucarryitoutdailytwoormoretimesaday(Ozolin1971)RussianresearcherLPMatveev(Matveyev[Matveev]1981)citesoneexperimentOnegroupofathletesdidtwosessionsofdynamicstretchingeverydayforfivedayswiththirtyrepetitionspersessionResults(increasesindynamicrangeofmotion)forthatgroupweretwiceasgreatasforthegroupthatfollowedaregimenthesameineveryrespectexceptwithadayofrestfollowingeachworkingday

AccordingtoMatveeveighttotenweeksissufficienttoachieveimprovementresultingfromactingonthemusclesAnyfurtherincreaseofflexibilityisinsignificantanditdependsonlong-termchangesofbonesandligamentsSuchchangesrequirenotintensivebutratherextensivetrainingieregularloadsoverthecourseofmanyyears(Matveyev[Matveev]1981)

DynamicstretchesareperformedinsetsgraduallyincreasingtheamplitudeofmovementsinasetThenumberofrepetitionspersetis5-15ThenumberpersessionneededtoreachthemaximalrangeofmotioninajointdependsonthemassofmusclesmovingitmdashthegreaterthemassthemorerepetitionsAreductionofrangeisasigntostopAwell-conditionedathletecanusuallymakeasetof40ormorerepetitionsatmaximalamplitude(Matveyev[Matveev]1981)

Dodynamicstretchesinyourearlymorningstretchandasapartofthegeneralwarm-upinaworkout(Stretchinginthemorningisjustaseffectiveasatanyothertimemdashprovidedyouwarm-upwell[MatveyevMatveev1981Wazny1981b])Ondaysyoudonotworkoutyoustillshoulddodynamicstretches

twiceeverydaymdashonceintheearlymorningstretchandoncemorelaterintheafternoonTheafternoonstretchingsessioncanincludethesamedynamicstretchesasthemorningstretchIfyouworkatnightandsleepduringthedaydotwosessionsofdynamicstretchingtoooneafteryouwakeupandonemoreafewhourslater

StartyourmovementsslowlygraduallyincreasingtherangeandthespeedofmovementsDonotldquothrowrdquoyourlimbsratherldquoleadrdquoorldquoliftrdquothemcontrollingthemovementalongtheentirerangeThenafteryouhavenearlyreachedyourfullrangeofmotionyoucanincreasethevelocityofthelimbsothelastfewinchesofitstrajectorycanbelesscontrolledmdashbutstillthestretchshouldnotbesuddenLoganandMcKinney(1970)applytheprincipleofspecificadaptationtoimposeddemandsinthecaseofflexibilityThisprinciplemeansthateventuallyeitherattheendofthefirstsetofdynamicstretchesorinothersetsyoushouldstretchatavelocitynotlessthan75ofthemaximalvelocityusedinyouractualskillakickforexample

AsarulesynchronizeyourbreathwithstretchessoyoubreatheoutwithflexingyourspineorcompressingyourribcageandbreatheinwhenextendingyourspineandexpandingyourribcageThisishowitisdoneindynamicexercisesofyogamdashSuryanamaskar(Grochmal1986)Forexamplebreatheoutwhenbendingyourtrunkforwardsoyouendyourexhalationatthegreateststretchbutwhenbendingyourtrunktothebackbreathein

Dynamicstretches

Neck

UsuallyyouusenospecialdynamicstretchesfortheneckWhatyouhavedoneatthebeginningofyourwarm-up(doingjointrotations)shouldbeenough

Arms

Swingyourarmsbackwardatvaryingangles

CrossingyourarmsinfronttouchyourshoulderbladeswithyourhandsthenstraightenthearmsandtouchyourhandsbehindyourbackToincreasetherangeofmotiontothebackyoucanrotateyourarmsinwardsothepalmsofyourhandsfaceout

Legs

BeginnersmayhavetostartwithagreatnumberofrepetitionsmdashfourtofivesetsoftentotwelverepetitionsperleginanygivendirectionveryslowlyincreasingtheheightatwhichthelegisraisedYoucanswitchthelegaftereachrepetitionorafterasetAfteramonthortwoyouwillnoticethatittakeslessrepetitionstoreachamaximumrangeofmotionEventuallyonesetoftwelverepetitionsineachdirectionperlegwillbeenough

LegraisetothefrontWithyourhandasatargetitiseasytoevaluateyourprogressMaintaingoodposture(straighttrunk)andyourhandcanserveasastopforverydynamic(explosive)legraisesStartaslowasfeelscomfortableKeepyoursupportinglegstraightitsheelonthegroundifpossible

LegraisetothesideThelegraisetothesideisthesameasafrontraiseexceptyourarmisstretchedtothesideandyouraiseyourlegsideways

AnotherformofthesideraiseThisformisusefulformartialartistsThefootofthelegabouttoberaisedpointsforwardsandcontactwithyourpalmismadebythesideofthefootYourhipswillhaveatendencytomovetothebackandyourtrunkwillleanforwardwhichisallrightbutdonotleanforwardanymorethan

necessaryGraduallyincreasetheheightatwhichyouplaceyourhandstartingathiplevel

IftheoutsideofyourhipshurtswhenyoudohighlegraisestothesideorsidekicksyouneedtotiltyourpelvisforwardwhileyoukickIfyoudontyouwilljamtheneckofyourthighboneintothecartilagecollarattheupperedgeofthehipsocketIfyouhavecoxavara(abendingoftheneckofthefemur)youcouldalsojamthegreatertrochanteragainstyourhipbone

LegswingfromtheoutsidetotheinsideYoucanagainuseyourhandasatargetTrytobringthelegasfaraspossibleacrossyourfront

LegraisetothebackUsinganyformofsupportataboutyourhipheightraisethelegashighaspossibleFeelthestretchinginfrontofyourthigh

Ifusingasupportletsyouraiseyourlegshighertothefrontandsidesmdashuseit

Trunk

Ifyoursportsdisciplinerequiresarapidtwistingandbending(withgreatamplitude)ofthetrunkaddthefollowingsetofexercisestoyourstretchingroutinesYoucanexpecttoreachfullmobilityofthetrunk(thejointsofyourvertebralcolumn)inagivendirectionafter25-30repetitionsofagivenexercise

YoucandodynamicstretchesforthetrunkstandingorsittingAsittingpositionisbetterbecauseitisolatesthejointsofthetrunk(vertebralcolumn)fromthelegjointsAlsorapidfrontandsidebendsinastandingpositioncanbecomeballisticstretchesandinjureyou

RotationsSitdownandtwistyourtrunkfromsidetosideTrytokeepyourhipsandlegsimmobile

SidebendsWhilesittingdownleanfromsidetoside

ForwardbendsLeanforwardfromasittingpositionDonotkeepyourbackstraightLetitgetroundIfyoukeepitstraightyouwillstretchyourhamstringsinsteadofyourback

BendstothebackLieonyourstomachandraiseyourtrunkusingyourarmsandthemusclesoftheback

BVSermeev(1968)studieddynamicstretchesandrecommendsthefollowingnumbersofrepetitionspersetandperworkout

ArmsMaximalrangeofmotion(ROM)isreachedafter5-10armswingsinanygivendirectionthereforetheseareminimumnumberspersetfordevelopingdynamicflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthearmand15-30forarmcirclesformaintainingflexibility15-25repetitionsoffull-rangemovementsperworkoutareenough

LegsandhipsMaximalROMinanygivendirectionofhipmovementsisreachedafter10-15legraisesinagivendirectionfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthethighandthesameforabductionofthethighformaintainingflexibility15-25repetitionsoflegraisesperworkoutareenough

TrunkMaximalROMofthetrunk(thejointsofyourvertebralcolumn)inflexionandextensionisreachedafter25-30repetitionsofdynamictrunkstretchesfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedare40-70perworkoutformaintainingflexibility30-40repetitionsperworkoutareenough

4StaticActiveStretchingItisdifficulttodevelopstaticactiveflexibilitytothelevelofyourdynamicorstaticpassiveflexibilityYouhavetolearnhowtorelaxstretchedmusclesandyouhavetobuildupthestrengthofthemusclesopposingthemsothatpartsofyourbodycanbeheldinextendedpositionsAlthoughthiskindofflexibilityrequiresisometrictensionstodisplayityoushouldalsousedynamicstrengthexercisesforitsdevelopmentIntrainingtoholdyourlegextendedtothesideforexamplekeepraisingandloweringitslowlyinonecontinuousmotionWhenyoucandomorethansixrepetitionsaddresistance(ankleweightspulleysorrubberbands)AfterdynamicstrengthexercisesdoacoupleofstaticactivestretchesholdingthelegupforsixsecondsorlongerthendostaticpassiveflexibilityexerciseslikeisometricorrelaxedstretchesYourstaticactiveflexibilitydependsonyourstaticpassiveflexibilityandstaticstrength

CautionInthecaseofholdinglegextensionsyoumusthaveastronglowerbackMyruleofthumbforbackstrengthisliftingcomfortablymdashwithoutpsychingupandteethgrindingmdashatleasttwiceyourbodyweightinthedeadliftIfyouconsiderthisexcessiveyouarewelcometolearnfromyourownexperience

IfyoursportrequiresonlydynamicflexibilitymdashforkickingsaymdashthenyoudonotneedstaticactivestretchesHoldingthelegupisnotdevelopingdynamicflexibilitynordynamicstrengthItisdevelopingastaticactiveflexibilityandstaticstrengthrequiredofgymnastsbutnotsomethingthatkickersneed

StaticactivestretchesthatinvolvemusclesofthebacksuchaslegextensionsandtrunkexercisescompressthespinesqueezeintervertebraldiscsandmayincreaselordosisThiscompressionisespeciallyharmfulbecauseitoccurswhenthespineisalreadybentorbentandtwistedTominimizedamagedostretchessuchasforwardbendsandpelvictiltsimmediatelyaftertheseexercisesThesestretcheswillrelievespasmsofthebackmusclesandincreasetheamountofspacebetweenvertebrae

StaticactivestretchesandstrengthexercisesInthelinedrawingsthatfollowyouwillseeexamplesofstrengthexercisesandstaticactivestretcheseachexamplefollowedbyaphotoofitsresult

Armextensiontotheback

Legflexion

Legabduction

Legextension

Hamstringandbackstretch

Sidebend

Trunkrotation

Backextension

5IsometricStretchingInthischapterandinchapter6ldquoRelaxedStretchingrdquoyouwilllearnhowtodevelopstaticpassiveflexibilityPassiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreaterthereservetensilityorflexibilityreserveandthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasyouractiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityequaltotheincreaseofstaticflexibility

StaticflexibilitymayincreasewhenyourmusclesaresomewhatfatiguedThisiswhyyoushoulddostaticstretchingattheendofaworkout

IsometricstretchingisthefastestmethodofdevelopingstaticpassiveflexibilityItalsoimprovesactiveflexibilityaswellasstrengthinconcentricisometricandeccentricactions(Handeletal1997)Thereareindicationsthatitcauseslongitudinalgrowthofmusclefibers(Handeletal1997)

IsometricstretchingisnotrecommendedforchildrenandadolescentathleteswhosebonesarestillgrowingYourbonesshouldbematureandyourmuscleshavetobehealthyandstrongforyoutouseisometricstretching

CautionIfyouneglectedyourstrengthtrainingorweredoingitincorrectlyisometricstretchesmayharmyourmuscles

WhenyouarenotreadyforisometricsWhenamuscleisweakduetoimproperstrengthtrainingorwhenitisstretchedwithtoomuchforceitcanbecomeexcessivelydamagedDependingontheamountofstressandalsoonthestrengthofthemusclethisdamageatamicroscopiclevelcanannounceitselfasmusclesorenessoritcanamounttoacompletemuscletear(musclestrain)TomakethemusclestrongeryoushoulddostrengthexerciseswithlightresistanceandahighnumberofrepetitionsDotheseexercisesslowlyMakefullstopsatthebeginningandattheendofeachmovementYoushoulddoatleastthreesetswithaminimumof30repetitionspersetexercisingthemusclesthataremostlikelytobeoverstretchedinyoursportortheonesthatyouintendtostretchisometricallyinthenearfutureGoodresultsarealsobroughtaboutbydoinglongsinglesetsof100to200repetitions

YoushoulddothesehighrepetitionexercisesattheendofyourstrengthworkoutsaftertheregularheavyweightslowrepetitionexercisesAfterthesehighrepetitionexercisesyoushoulddorelaxedstretchesforthesamemuscles

TypicallystrengthworkoutsorstrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldexercisemoreoften

Beself-observantTrialanderrorwillteachyoubywhatincrementsyoucanincreaseresistanceandhowfrequentlyyoucanworkoutwithoutgettingsoreMusclesorenessisaccompaniedbylossofstrengthandbyshorteningofthemusclesmdashmostpronouncedontheseconddayaftertheoverlystrenuousexercise(Clarksonetal1992)Thosewhoexerciseonarigidschedulemdashforexampleeveryotherdaymdashdespitebeingsoreafterthepreviousworkoutmayseetheirflexibilitygettingprogressivelyworseratherthanbetter

ItisdifficulttostatehowlongyouneedtoperformthehighrepetitionexercisesafteryouhavefoundoutthatyourmusclesaretooweakforisometricsTofindoutyouhavetoperiodicallytestthereactionofyourmusclestoisometricstretchesIfyourmusclesgetsoreitmeansthattheyarestilltooweak

WhenyouarereadyRememberthecautioninchapter2Pickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

RussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricexercisesfourtimesaweektentofifteenminutesperdayusingtensionslastingfivetosixsecondsTheamountoftensionshouldincreasegraduallyandreachamaximumbythethirdandfourthsecondIntheparticularcaseofisometricstretchingyoucanholdthelasttensionappliedatyourmaximalstretchmuchlongerforuptothirtysecondsorsometimesevenafewminutesIfyouarejustbeginningisometrictrainingyoushouldstartwithmildtensionslastingtwotothreesecondsIncreasethetimeandtheintensityoftensionasyouprogressAnyattempttodevelopstrengthbyisometricexercisesonlymayleadtoastagnationofstrengthinonlysixtoeightweeksTodevelopexceptionalstrengthaswellasflexibilitycombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsusingthesamemusclesAfterafewweeksyoumayhitaplateaumdashregulatingthetensionandlengthofmuscleswillstopbringinganyimprovementsinyourstretchesDonotworryDoyourexercisesconcentratingonthestrengthgainsyouwillachieveThesegainsareshownbytheincreasedtimeyoucanmaintainapositiontheamountofweightyoucansupportortheabilitytostandup(slideupwalkup)fromyourattemptsatsplitsAftersometimewhenyourstrengthimprovesyouwillnoticeagreatincreaseinyourflexibility

IfasaresultofisometricstretchingoranyotherexercisesyourmuscleshurtreducetheintensityoftheexercisesorstopworkingoutsoyoucanhealcompletelyWhenthepainisgoneifisometricsasstretchesorasstrengthexerciseswerethecauseoftheproblemprepareyourselfforusingthemagainbydoingnormaldynamicstrengthexercisesgraduallyincreasingresistanceIfforexamplestretchingyourlegsbyisometricstretchescausedpaininanyofthelegmusclesstopexercisingWaittillthepainisgonethentrymarchingrunningrunningupaninclineclimbingstairsordoingsquatsLateryoucanalsodoisolatedstrengthexercisesusingthepreviouslydescribedmethod(seesubchapterldquoWhenyouarenotreadyforisometricsrdquo)oflowweightandahighnumberofrepetitionsDotheseexercisesfocusingonyourweakorpreviously

injuredmusclesAftertheseexercisesandattheendofregularworkoutsuserelaxedstretchesinsteadofisometriconesuntilyoufullyrecoverReintroduceisometricsintoyourtraininggraduallyadjustingthenumberandthestrengthofthetensionsaswellasthefrequencyinthetrainingweekMakeadjustmentsaccordingtowhatyoufeelinyourmusclesWheneverythingisallrightyouwillnotfeelanypainorsoreness

Severalstudieshavebeenconductedtodeterminethenumberandfrequencyoftheisometrictensionsneededforthegreateststrengthgain(keepinmindthatanincreaseofstrengthinisometricstretchesmeansanincreasedlengthofmuscles)Inonestudy(HettingerandMuumlller1953)subjectswithonce-per-daysessionsusing66ofmaximumcontractionhadresultsequaltosubjectsusing80ofmaximumcontractionperformedfivetimesperdayAnotherstudy(MuumlllerandRoumlhmert1963)showsthegreateststrengthdevelopmentwhenusingfivetotenmaximalcontractionsperdayfivedaysperweekStillotherresearchers(Fox1979)reportthatusingmaximalcontractionseveryotherdayisbestRussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricsfourtimesaweekusingmaximaltensionheldforfivetosixsecondsandrepeatingeachexercisethreetofivetimesThisisthemethodIfollowedbecausemybodyrespondedtoitwellYoumayneedadifferentnumberstrengthandweeklyscheduleofisometrictensions

IsometricstretchestoincreaseflexibilityshouldbedoneatleasttwiceaweekbutitalldependsonyourrecoveryIfyourmusclesaresorethennoisometricstretchingshouldbedoneaslongassorenessisfeltWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekforincreasingflexibilityandformaintainingitonlyonceperweek

FollowingismyweeklyschedulewhichsuitedmewellatthetimeIposedforthephotographsinthisbookItmaybelesssuitableforsomeonewhoworksonendurancemoreoftenordoesmoreorlessresistancetrainingthanIdidThisscheduleservesprimarilyasanillustrationoftheoverarchingprincipleoftrainingmethodologywhichcanbesummedupldquoWorkonspeedortechniquebeforeworkingonstrengthworkonstrengthbeforeworkingonendurancerdquoViolatingthisprincipleleadstochronicfatigueovertrainingoreveninjuriesConsiderablyfatiguedmusclesarelessflexiblethanrestedones

MondaymdashatechnicalworkoutdedicatedtolearningorpracticingsportstechniquesfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrunning

intheday20-30minutesofaerobicrunning

Tuesdaymdashastrengthworkoutconsistingofstrengthexercisesforthesportfollowedbyisometricstretching

WednesdaymdashanenduranceworkoutthatdevelopsenduranceforthesportnoisometricstretchingalthoughImightdorelaxedstretchesaftertheworkout

Thursdaymdashdayoff

FridaymdashatechnicalworkoutfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrun

Saturdaymdashaspeed-strengthworkoutconsistingofstrengthexerciseswithstressonspeedofmovementsfollowedbyisometricstretching

Sundaymdashdayoff

OnMondayandFridaymystretchingaswellasmywholeworkoutwaslighterthanonthefollowingday(TuesdaySaturday)

Asyouseeinmyscheduleatechnicalorspeedworkoutprecedesastrengthorenduranceworkoutastrengthworkoutprecedesanexhaustingenduranceworkoutwhichisfollowedbyadayofcompleterestoractiverestmdashsomeeasyfunactivity

AtechnicalorspeedworkoutshouldnotbedoneonthedayimmediatelyfollowingeitheranexhaustingstrengthoranexhaustingenduranceworkoutandastrengthworkoutisnottobedoneafteranexhaustingenduranceworkoutbecausesuchsequencesofeffortsleadtoovertrainingScienceofSportsTraininggivesthein-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

IfyouliftweightsordosomeothertypeofdynamicresistancetrainingdoisometricstretchesafteryourdynamicresistanceexercisesOndayswhenyouworkyourlegsendyourworkoutwithoneortwoisometricstretchesforyourlegsOndayswhenyouworkyourupperbodydoisometricstretchesforarmsandshouldersforexample

IfyouldquolistenrdquotoyourbodyyouwillbeabletofindthecombinationofexercisesthatworksforyouForexampleyoumaygetbestresultsdoing

exercisesthatworksforyouForexampleyoumaygetbestresultsdoingisometricstretcheseveryotherdayoreverythirddayAnymusclesorenessorpainisasignaltostopexercisesDonotresumeyourtrainingifyoufeelanydiscomfortorevenatraceofpain

IsometricstretchesTherearethreemethodsofdoingisometricstretches

FirstmethodStretchthemuscles(notmaximallythough)andwaitseveralsecondsuntilthemechanismregulatingtheirlengthandtensionreadjuststhenincreasethestretchwaitagainandstretchagainWhenyoucannotstretchanymorethiswayapplyshortstrongtensionsfollowedbyquickrelaxationsandimmediatestretches(withinthefirstsecondofrelaxation)tobringaboutfurtherincreasesinmusclelengthTheforceofthesetensionsisfrom50to100ofmaximalvoluntarycontraction(Enokaetal1980)Holdthelasttensionforupto30seconds

SecondmethodStretchasmuchasyoucantensethestretchedmusclesandholdthisstretchedandtensedpositionuntilyougetmusclespasmsthendecreasethestretchthenincreaseittenseitandsoonThelasttensionshouldbeheldforuptofiveminutesItmakessomepeoplescream

ThirdmethodThisistheoneIusedtogettheresultsshowninthisbookStretchthemusclesbutnottothemaximumthentenseforthreetofivesecondsthenrelaxandpreferablywithinthefirstsecondandnolaterthanthefifthsecondstretchagainAlternativelypriortostretchingmaximallytensethemusclesabouttobestretchedforafewsecondsandthenrelaxandwithinthefirstsecondstretchthemAtthenearmaximalstretchtenseagainforafewsecondstoonceagaintriggerthepostcontractivestretchreflexdepressionandlowerresistancetoastretchStretchfurtherandfurtheruntilyoucannotincreasethestretch

Tensingthemusclesinapositioninwhichtheyareneithermaximallystretchednormaximallyshortenedmdashinwhichtheirtensioncanbegreatestmdashisfollowedbyagreaterrangeofmotionincreasethantensingofalreadyconsiderablystretchedmuscles

ExperimenttofindoutwhatstrengthanddurationofthetensiongivesyouthemoststretchuponrelaxationForthegreatesteffectduringastretchtensethemusclesopposingthestretchedones(EtnyreandAbraham1986a)Somestretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthis

stretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthismanner

Graduallyinthecourseofseveralworkoutsincreasethetimeofthelasttensiontoabout30secondsAfteraminuteofrestrepeatthesamestretchDothreetofiverepetitionsofawholestretchperworkout

InallthesemethodsyoushouldconcentrateonthestrengthgainsinastretchedpositionWhenyoucannotincreasethestretchconcentrateontensingharderorlongerorbothIntimeitwilltranslateintoagreaterstretchToincreasethetensionofamuscleatanygivenlengthmdashputmoreweightonitInsplitsnotsupportingyourselfwithyourarmswillhelp

NomatterwhichmethodofisometricstretchingyouchoosewhendoingthestretchesbreathenaturallywithdeepandcalmabdominalbreathsInhalepriortotensingexhaleorholdthebreathduringmaximaltensioninhaleatthebeginningofrelaxationandifconvenientexhalewithfurtherrelaxationandstretch(Ofcourseifyoutensemuchlongerthanyournormalexhalationthenyouhavetoinhaleandexhaleseveraltimesduringatension)InsomepositionsitmaynotbeconvenienttoexhalewhilerelaxingandincreasingthestretchbetweenthetensionsInsuchcasesinhaleduringrelaxationandstretchingDuringthelaststretchifyouenditwiththephaseofrelaxationtrytoexhaleasyouincreaseyourrangeofmotion

HowtoselectyourstretchesChoosingtheisometricstretchesyoushoulddodependsontheformofthemovementsinwhichyouneedgreaterrangeofmotionChoosingwhichonetodofirstdependsonthemusclegroupthatyoufeelisthefirstobstacleForexampleyouwanttodoafullfrontsplitandassoonasyouassumetheinitialpositionforthestretchyoufeelthemoststretchinthecalfofthefrontlegThissignalsthatyourfirststretchshouldbeforyourcalfAnotherexampleIfyouwanttobringyouroutstretchedarmsbehindyourbackwhileholdingastickinanarrowgripandthefirstresistancecomesfromelbowflexorsmdashitmeansthattheelbowflexorsaretheonestostretchfirst

FollowingareexamplesofisometricstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

Neck

TurnyourheadtothesideblockitwithyourhandandtryturningitbackagainsttheresistanceofyourarmRelaxandturnfurtherinthesamedirectionTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacktrapeziussternocleidomastoideusspleniuscapitisetcervicisrectuscapitisposteriormajorsemispinaliscapitisetcervicisobliquuscapitisinferiormultifidus

cervicis

LeanyourheadtowardtheshoulderandblockitwithyourarmTensethestretchedmusclesoftheneckasifyouaretryingtostraightenyourheadRelaxandbringitclosertotheshoulderTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacksternocleidomastoideusspleniuscapitisscalenusanteriorscalenusmediusscalenusposteriorspleniuscervicisiliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

BendyourwristHoldyourhandtenserelaxflexmoreHoldthelasttensionforupto30secondsChangehands

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

BendyourwristintheoppositedirectionTenserelaxflexagainHoldthelasttensionforupto30secondsChangehands

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

ArmsshoulderschestThesestretchesarefortennisplayersswimmersgymnastsbasketballplayersteamhandballplayersgolfersdiscusandjavelinthrowersandhockeyplayersStudentsofcertainmartialarts(Indianmukiboxingwushusambo)thatrequireagreatmobilityoftheshoulderswillfindtheseexercisesusefulJudoandsambowrestlerscyclistsskatersandhockeyplayerscanusestretches2and4ascorrectiveexercisesforaroundedback

1HoldthestickverticallyinfrontofyouTensethearmthatholdsthetopendasiftopullthestickdownRelaxandtostretchtheraisedarmpushthestickupwiththearmthatholdsitsbottomendAstretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapeziuslatissimusdorsi

2StartingfromthispositionbringthesticktothepositionbehindyourbackandtenseallthestretchedmusclesRelaxbringingthesticktothefrontMakingyourgripnarrowerbringthesticktothebackandtenseagainWhenthegripissonarrowthatyoucannotloweryourarmsanymorestopandtensethestretchedmusclesforupto30secondsThisexercisestretchesthefrontofthearmsshouldersandthechestbrachioradialisbicepsbrachiicoracobrachialisdeltoideuspectoralismajorpectoralisminorteresmajorserratusanteriorsubscapularis

CautionDonotforcethestretchbackbeyondthepointatwhichyoucanstilltensethestretchedmusclesForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

OutsiderotationofyourarmsmakesiteasiertomovethembackorupThisissimilartorotatingthethighsoutsidewhenspreadingyourlegsRotatingyourarmexternallymakesthegreatertuberosityofthehumeruspassbehindtheacromion(aboneontopoftheshoulder)insteadofhittingitsoyoucanmovethearmfurtherbackorupStretchbotharmstogethersomovementsofyourspinedonotcompensatefortherangeofmovementintheshouldergirdleastheywouldinasingle-armstretch

3ChangethegripTwistthestickTenseyourupperbackshouldersandtricepsRelaxMoveyourhandsfurtherapartonthestickTwistitagainandtensethestretchedmusclesHoldthelasttensionforupto30secondsAstretchforthemusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

4ThroughsuccessivetensionsandrelaxationscrawlyourhandstowardeachotherHoldthelasttensionforupto30secondsSwitchthepositionofyourhandsandrepeattheexerciseAstretchformusclesofarmsshoulderschestandupperbacktricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatus

Thevelocityofoverarmpatternmovementssuchasbaseballthrowsorvolleyballservesandspikesisrelatedtotherangeofoutwardrotationofthearm(Sandstead1968)ThepositionofmaximumoutwardrotationoftheshoulderiswhereanteriorshoulderinjurieshappenhoweversoworkonyourshoulderflexibilitywithexercisesthatdevelopbothflexibilityandstrengthInward(internal)rotationofyourarmwithabungeecordorspringorweightonapulleystartingfromapositionofnearlymaximaloutward(external)rotationwilldevelopstrengththroughthewholerangeofmotionDothisexercisewithyourarmbentattheelbowandkeepyourelbowclosetoyourside

exercisewithyourarmbentattheelbowandkeepyourelbowclosetoyoursideHoldthebungeecordorhandleoftheweightcablesoitspullrotatesyourarmandmovesyourforearmawayfromyourabdomenTenseyourmusclesandbringyourforearmtoyourabdomen

Ifyouletthebungeecordpullyourarmtothelimitofitsoutwardrotationandtensefromthereyourtensioncanbeusedtooverridethestretchreflex(postcontractivestretchreflexdepression)andsoletyoustretchthemusclesthatresistoutwardrotationoftheshoulderTostretchfirsttenseveryhardinthepositionnearthelimitofthemotionthenrelaxandwithinthefirstsecondofthatrelaxationletyourarmbepulledorrotatedfurtherThenyoucanrepeatthecycleoftensionandrelaxationuntilyoucantstretchanymoreYoucanapplythistypeofstretchingwhichsimultaneouslystrengthensmusclesintheextremerangeofmotioninothermovementsintheshoulderandinotherjoints

Inward(internal)rotationofthearmwithabungeecordstartingfromapositionofnearlymaximaloutward(external)rotation(topdrawing)Thisexerciseshouldbebalancedwithoutward(external)rotationofthearm(bottomdrawing)

Legs

Stretchesleadingtothesidesplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitasidesplitHerearesomestretchesleadingtothesidesplitTheyareusefultomartialartistssoccerplayersskiershurdlersdancersskatersgymnastsandwrestlers(especiallyofjacketwrestlingstylessuchasjudoandsambo)

TodoasidesplitfromastandingpositionflexyourhipsandkneesinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceYourthighsshouldbeparalleltotheflooratanywidthtoespointforwardandchestupAtthebeginningofasidesplitattemptwhileyouarestandinginthehorse-ridingstanceyourbuttocksshouldbeatthesamelevelasyourknees

InnerthighstretchesFromthishorse-ridingstancetensetheinsideofyourthighsasiftryingtoldquopinchrdquoorsqueezethefloorbetweenyourfeetRelaxandspreadyourlegsfurtherKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotloweryourselfanymorewithoutpainHoldthelasttensionforupto30secondsWhendoingthisexercisedonotsupportyourselfwithyourarmsGetoutofthestretchwithoutusingyourarmsThisisastretchformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Ifyouareaproperlytrainedathleteyoushouldnothaveanydifficultystandinginalowhorse-ridingstanceAfterallstancessimilartoitareencounteredin

inalowhorse-ridingstanceAfterallstancessimilartoitareencounteredinmanysportsforexamplewrestlingweightliftingvolleyballskiingkaratebasketballmdashjusttonameafew

Ifyoufindthisstancedifficultthengraduallydeveloptheflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstanceStarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderKeepyourtoespointingstraightaheadmdashifyouletyourtoespointtothesidesasyouwidenthestanceyouwillbegrindingyourkneecartilage(specificallythemedialmenisci)Atallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorlockyoursacrumandgetlowerbackandneckpainsBonesofthepelvismdashtheinnominatebonessacrumandcoccyxmdashmoveinrelationtoeachotherinconcertwithphasesofbreathing(Walther2000)(Yestheymoveeventhoughmedicalstudentsareoftentaughtthatthereisnomovementinthesacroiliacjoint)Themusclesthatstabilizethepelvisorcrossthesacroiliacjointshouldnotbekepttensedhardinpositionsoratatimewhenthatwouldinterferewiththosemovements

Youarereadytodoanisometricside-splitstretchwhenyoucanstandcomfortablyatleastacoupleofminutesinahorse-ridingstancetwiceaswideasyourshoulderswithyourthighsparalleltothefloor

QuestionWhenIattempttodosidesplitseventhoughIbelieveIamusingthecorrectpostureIfeelapainintheouterpartofmyhipjointsEventhoughIfeelthatthemusclesofmyinnerthighsmightstretchfurtherIfeelseverelylimitedbythispainItalmostfeelsasthoughmyjointsareldquolockedrdquopreventinganyfurthermovementIsthisconditionnormal

AnswerYourcomplaintistypicalforthosewhowhileattemptingthesidesplitdonotflextheirhipjointsenoughWhenyourhipsarenotflexedenoughtheyjamandtheonlywaytospreadyourthighswideristotiltyourpelvisforward(thesamewayaswhenyouleanyourtrunksoitisparalleltothefloor)

TodoasidesplitfromastandingpositionthehipjointshouldbeflexedinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjoint

TogetfromthispositiontothefullsidesplitshouldtakeyouaboutonemonthAtthisstagepeoplewithweakkneesmayexperienceproblemsInsuchcasesstrengthexercisesforthemusclesstabilizingthekneeswillhelp

AnotherversionoftheinnerthighstretchGraduallyincreasetheheightofthesupportorthedistancefromthesupportinglegtothesupportInthelattercaseusesomethingstableandnottoohighmdashforexampleapileofgymnasticpadsmdashasyoursupport

AfullsidesplitSpend30secondsormoreinthispositiontensingtheinsideofyourthighsTryliftingyourselfoffthefloorbythesheerstrengthofyourlegsEventuallyyoushouldbeabletoslideupfromthesplittoastandingpositionwithoutusingyourarmsThenyoucantryafullsidesplitinsuspension

AnexerciseforadifferentkindofasidesplitmdashasidesplitwithtoespointingupwardThisisastretchforthemusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineusandmusclesofthebuttocksgluteusmediusandgluteusminimus

TwomoreversionsofthepreviousstretchTensethemusclesthatfeelstretchedandrelaxthemtoincreasetheanglebetweenyourlegsKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotstretchanymorewithoutpain

Asidesplitwithtoespointingupward

Afullsidesplitinsuspension

CautionAlossofbalancemayputyourmusclesoutofcommissionforayearormoreYourfirstattemptsshouldbedoneonobjectslowenoughsothatyoucanrestonthefloorwithouttearingthemusclesshouldyouhappentoloseyourbalance

SidesplitsarenotdifficultAnybodywithnormalrangeofmotioninthejointsofthehipsandlowerbackcandothemoncelearningthecorrecthip-pelvisalignmentandwithalittlestrengthtrainingoftheadductorsWeaknessoftheadductorsisthemainobstacletodoingsidesplitsWeakadductorstenseverystronglywhenyoutrytospreadyourlegsinthestraddlestanceThestrongertheyarethelesstensionpainandresistancethereiswhilespreadingyourlegs

theyarethelesstensionpainandresistancethereiswhilespreadingyourlegsallthewaytothefloorGenerallythestrongerthemusclethelessactivationitneedstosupportanygivenload(deVries1980)

Anotherfullsidesplitinsuspension

Tobalancestretchesforthesidesplitwhichstressedthethighadductorsandinternalrotatorsdothefollowingstretchesforthemusclesmovingthethighawayfromthebody(thighabductors)andmusclesturningthethighoutward(externalrotatorsofthethigh)

OuterthighandhipstretchesBringonelegacrossyourcenterlineTensethemusclesofyourouterthighandhipasifyouwantedtomoveyourthighupandoutthenrelaxandbringthelegfurtheracrossanddowntofeelmorestretchTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownThesearestretchesformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

AstretchformusclesrotatingthethighoutwardBendyourkneeandturnyourthighandfootinwardGrabyourthighjustabovethekneeandholdasyoutrytoturnyourthighoutwardRelaxandturnyourthigh(andyourfoot)moreinwardThisisastretchforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40ordmofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40ordmofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitafrontsplitHerearesomestretchesleadingtothefrontsplitThesestretchesareimportantforcyclistsdancersgymnastsskatersskierstrackandfieldathleteswrestlers(especiallyjudokaandsambowrestlers)andmartialartists

Frontofthethighstretches

TensethemusclesthatbringyourthighforwardandstraightenyourkneeRelaxstretchtenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesbothforthemusclesthatbringthethighupandforward(hipflexors)forexampleinrunningandforthemusclesthatstraightenthekneeiliacuspsoasmajorpectineusobturatoriusinternusadductormagnusadductorlongusadductorbrevisgracilisquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusgluteusminimustensorfasciaelatae

CalfstretchesGrabandpullyourtoestowardyourselfPointyourfootforwardagainsttheresistanceofyourarmsRelaxpullthetoesclosertoyourselfandstartpointingthefootforwardagainHoldthelasttensionforupto30secondsChangelegsThesearestretchesformusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevisIfyoudothesestretcheswithyourkneebentyoustretchthesoleusandwiththekneestraightyoustretchboththesoleusandgastrocnemius

TostrengthenandstretchmusclesofthecalfthatlimitthedorsiflexionoftheankleaswellasallmusclesofyourthighsandbuttocksdodeepsquatswithfeetkeptflatonthegroundDonotbouncejustgodownaslowaspossibleandthenraiseuptensingthestretchedmusclesDofrontandsidelungesinthesamefashionIfyoucannotsquatwithyourfeetfullyontheflooritmeansthatyoursoleusistooshortTheremedyistodoincreasinglydeepsquatsortodothecalfstretchesshownabove

stretchesshownabove

Goodforwardrangeofmotionintheankle(dorsiflexion)permitsyoutoleanmoreandreachwithyourarmsfurtherforwardinadeepsquatmdashlikemakingavolleyballsaveorperformingawrestlinglegpick

HamstringstretchesUsingoneofthepositionsshownabovestretchyourhamstringbydecreasingtheanglebetweenyourthighandyourtrunk(inthesittingstretch)orincreasingtheanglebetweenyourthighs(inthestandingandinlyingstretches)Keepyourspinestraighttostretchyourhamstringsandnotyourlowerbackandtiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretchTensethehamstringasiftobringitbackdownandthenrelaxitPullyourlegtowardyourselforifusingasupportmovethesupportinglegfurtherbackTenseagainrelaxandstretchmoreHoldthelasttensionforupto30secondsChangethelegThesearestretchesforhamstringsbuttocksandsomeofthepelvicmusclesbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)piriformis

Toincreasetherangeofforwardflexioninyourhipsandatthesametimetostrengthenmusclesofthelowerbackbuttocksandhamstringsdoldquogoodmorningsrdquoandstiff-legdeadliftsUseweightslightenoughtoletyoumovethroughthefullrangeofmotion

Pinchthefloortensingthehamstringofyourfrontlegyourquadricepsandtheso-calledrunnersmusclesoftherearlegRelaxandloweryourhipsTenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthethighsbuttocksandpelvisiliacuspsoasmajorquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimus

Fullfrontsplitinsuspension

SplitsandhighkicksAsakickerwhyshouldyoubeinterestedindoingafrontsplitmdashastaticstretchnonspecificforkickingthatrequiresstaticflexibilitywhilekicksrequiredynamicflexibilityBeingabletodothefrontsplitfacilitates(thoughitisnotnecessaryfor)learninghighsideandroundhousekicksmdashthepositionoflegsinafrontsplitisthesameasinhighsideandroundhousekicks(therearleginthissplitcorrespondstothekickinglegandthefrontlegtothesupportingleg)Ifyoucandothefrontsplityoucanpracticethehighsideandhighroundhousekicksslowlyenoughtocontrolandcorrectyourbodyalignmentespeciallyofthesupportingleginrelationtothekickinglegandofthetrunkinrelationtothelegs

Frontsplit(rotated)andahighroundhousekick

ThesidesplitifdoneaccordingtomymethodofdevelopingflexibilityandstrengthbothatthesametimestrengthensthemusclesoftheinnerthighThesearethemusclesofthesupportinglegthatarestressedwhenyoudohighkicksDuringakickthekickinglegdisplaysonlydynamicflexibilitybutthestretchonthesupportinglegismorelikeastaticstretchalbeitshortevenabruptTheinnerthighofthesupportinglegtenseswhilebeingstretchedbythemomentumofyourwholebodymovingtowardatargetTostrengthenthemusclesofthe

innerthighyoucaneithertensetheminawidestraddlestanceandeventuallyinasidesplitoryoucandoresistanceexercisessuchasadductorflyesandadductorpulldowns(shownonthevideoSecretsofStretchingavailablefromStadionPublishing)

TrunkFollowingarestretchesfortrackandfieldathletes(throwers)wrestlersjudokagymnastsdancersandtennisplayers

SidebendsDonottwistorleanforwardMoveonlytothesideTensethestretchedsideasiftostraightenuprelaxandtryleaningfurthertothesideHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthesideoftheabdomenandofthebackquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisexternusobliquusabdominisinternuspsoasmajor

LowerbackandhamstringstretchesGrabyourlegsandtenseyourbackasiftryingtostraightenupRelaxleanforwardandtenseagainHoldthelasttensionforupto30secondsTofeelthestretchinthemusclesofyourbackrounditslightlyKeepingyourbackstraightstretchesmostlyyourhamstrings

Thesearestretchesforthemusclesofthebackbuttocksandhamstringslongissimusdorsiiliocostalismultifidusgluteusmaximusgluteusmediusadductormagnusbicepsfemorissemitendinosussemimembranosuspiriformisandmusclesofthecalves

TrunkrotationsTwist(rotate)yourtrunkandgrabyourfootorputyourhandsonthegroundTensethestretchedmusclesofyourtrunkrelaxandtwistfurtherTenseagainrelaxstretchandholdthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthebackandtheabdomensemispinalismultifidustransversospinalisobliquusabdominisexternusobliquusabdominisinternus

AbdomenstretchTenseyourabdomenasiftryingtopullyourhipsforwardanddownRelaxloweryourhipsandtenseagainHoldthelasttensionforupto30secondsThisisastretchforthefrontoftheabdomenmusclesonthefrontof

thespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

AmoreintenseversionofthepreviousstretchalsoaffectingthefrontofthethighsUsuallyyourlowerbackwillgetverytensewhileyoudotheseabdomenstretchesYoucanevengetcrampsTorelaxthebackdothefollowingldquocounterstretchrdquowhichyoucandowithouttensing

RecapIsometricstretchesarestrenuousexercisesrequiringadequaterestbetweenapplicationsForbestresultssupplementthemwithdynamicstrengthexercisesasdescribedinsubchapterldquoWhenyouarenotreadyforisometricsrdquoIntheworkoutalldynamicexercisesmustprecedetheisometricswithfewexceptions(OneexampleofanexceptionYoucanincludeisometrictensioninvolvingmultiplejointsbeforespeed-strengthactionsbecausesuchtensionscanactasastimulatingfactor[GullichandSchmidtbleicher1996SiffandVerkhoshansky1999]Ifyouelecttodothistheisometrictensionhastobedoneinapositionsimilartothatinwhichthemaximalforceistobegeneratedinthefollowingspeed-strengthaction)Youshoulddotheisometricstretchesafterallthedynamicexercisesratherthanbeforebecauseoftheadverseeffectoncoordinationthatisometricshave

RemembermdashapartnerinstretchingcancauseaninjuryIfyouneedsomeoneshelpindoinganystretchesitmeansthatyouarenotreadyforthemItisbettertogoslowlybutsteadily

6RelaxedStretchingRelaxedstretchesareyetanothermeansofdevelopingstaticpassiveflexibilityAlthoughmuchslowerthanisometricstretchesrelaxedstretcheshavesomeadvantagesoverisometricsTheydonotcausefatigueandyoucandothemwhenyouaretiredProblemsareunlikelyTherearetwomajordrawbacksyourmuscularstrengthinextendedpositionsforallpracticalpurposesdoesnotincreaseasaresultofrelaxedstretchingandrelaxedstretchesareveryslowThesamepersonwhoinusingisometricsgetsintoafullsidesplitin30secondswithoutawarm-upmaytakeuptotenminutesofrelaxedstretching(withnowarm-up)togettothissamelevelWithinacoupleofmonthsofdoingrelaxedstretchesthistimegetsshorterAftersomemoremonthsitmaytakeyoufromonetotwominutestodoafullsplit(Withagoodwarm-upofcourseyoucandoitatonce)

Inyourworkoutdorelaxedstretchesattheendofacool-downjustbeforethefinalwalkormarchDothemafterisometricstretchesorinsteadofthemIfyouhaveenoughtimeinadayyoucanalsodothemwheneveryoufeellikeitwithoutawarm-up

Relaxedstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandthecontractileforceforuptoonehour(Fowlesetal2000)

IndoingthesestretchesassumepositionsthatletyourelaxallyourmusclesThisistheoppositeofwhatyoudoinisometricstretchesSomeisometricstretchesaredoneinpositionsdesignedtomaximallytensethestretchedmusclesmdashforexamplebyplacingyourweightonthemasinsideandfrontsplitstretchesInrelaxedstretchingyouwantaslittleweightonyourmusclesaspossibleInsplitsleanthebodyforwardandsupportitwithyourarmsRelaxcompletelyThinkaboutslowlyrelaxingallyourmusclesDonotthinkaboutanythingenergeticorunpleasantLookinthedirectionofthestretchandbreathecalmlywithdeepabdominalbreaths

UsuallyitiseasiertoincreaseastretchduringexhalationmdashexceptwhenastretchinvolvesbendingthespinebackwardThisishowitisdoneinyogapostures(Grochmal1986)Soifyoutwistyourbackandneckorjustyourneckandraiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretch

raiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretchandseefurtheratinhalationIfduringthesametwistyoulookdown(tipyourheaddown)youwillstretchandseefurtheratexhalation

RelaxingintoastretchatsomepointyouwillfeelresistanceWaitinthatpositionpatientlyandafterawhileyouwillnoticethatyoucanslideintoanewrangeofstretchAfterreachingthegreatestpossiblestretch(greatestatthisstageoftraining)holditfeelthemildtensioninstretchedmusclesGetoutofthestretchafterspendingabout30secondsinthefinalpositionYoucanstayinthestretchlongermdashaminuteortwomdashbutforincreasingtherangeofmotionthemosteffectivedurationofrelaxedstretchesis30seconds(BandyandIrion1994)andthemosteffectivefrequencyisonceperday(Bandyetal1997)DonotstayinastretchuntilyougetmusclespasmsYoucanrepeatthestretchafteraminute

FollowingareexamplesofrelaxedstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

RelaxedstretchesMostofthefollowingrelaxedstretcheslooksimilartotheisometricstretchesforthesamemusclesThedifferenceisthatintherelaxedstretchesthestretchedmusclesarenottensedtooverridethestretchreflexInrelaxedstretchesyoupullgentlyandcontinuouslyonthestretched(andrelaxed)bodypartunlikeinisometricstretchesinwhichyoupullstronglyagainstthealternatelytensedandrelaxedmuscles

Neck

PutyourhandonyourcheekoryourchinTurnyourheadtothesideGentlypullwithyourhandtoincreasetherangeofmotion

Musclesstretchedtrapeziussternocleidomastoideusspleniuscapitisetcervicissemispinaliscapitisetcervicisrectuscapitisposteriormajorobliquuscapitisinferiormultifiduscervicis

PutyourhandonthesideofyourheadLeanyourheadtowardtheshoulderGentlypullwithyourhandtoincreasethestretch

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenus

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenusanteriorscalenusmediusscalenusposterioriliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

Bendyourwristgentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

Bendyourwristintheoppositedirectiongentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

Armsshoulderschest

HoldthestickverticallyinfrontofyouRelaxtheraisedarmandtostretchitpushthestickupwiththearmthatholdsitsbottomend

Astretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapezius

latissimusdorsi

BringthesticktothepositionbehindyourbackusingthenarrowestgrippossibleDonotforcethestretchbeyondthesensationofapleasantstretch

CautionForcedstretchingcandamagetheshoulderjointcapsulewhich

CautionForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

Astretchformusclesofthefrontofthearmsshouldersandthechestbicepsbrachiibrachioradialiscoracobrachialisdeltoideuspectoralismajorserratus

anteriorsubscapularis

YoucanstretchthesamemusclesdoingthisstretchNotetheoutsiderotationofthearmwhichmakesiteasiertomovethearmbackorup

Changeyourgriponthestickandtwistit

Astretchformusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

ThisisanotherformoftheupperbackstretchCrawlyourhandsonyourbackasfarasyoucan

GrabyourhandsbehindyourbackIfyoucannotuseapieceofropeorasticktocrawlyourhandstowardeachotherInturnspulldowntheupperhandthenpullupthelowerhandtofeelagoodstretch

MusclesstretchedtricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatusRememberthatstretchingbothyourarmstogethereliminatestheinfluenceofmovementinthespineontherangeofmotioninyourshouldergirdle

Legs

Stretchesleadingtothesidesplit

PlaceyourlegonanysupportEitherleantowardthislegormovetheotherlegawayfromthesupportifthissupportisstableenough

Youcanalsoliftyourlegwithyourhand

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

StretchthemusclesofbothyourinnerthighsinthispositionShiftyourweightbetweenyourlegsandarmstogetthebeststretchWhenyourlegstensehelpthemrelaxbyputtingmostofyourweightonyourarmsWhenthelegsrelaxslideintoagreaterstretchbyshiftingyourweightback

HereisonemoreevenmilderinnerthighstretchSitdownbendyourkneesandpullyourfeettogetherNowlowerthethighsusingonlythestrengthofthemusclesthatabductandrotatethemexternallyDonotpushwithyourhands

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Tobalancestretchesforthesidesplit(stretchesforthethighadductorsandinternalrotators)dothefollowingstretchesforthethighabductorsandtheexternalrotatorsofthethigh

OuterthighandhipstretchesBringonelegacrossyourcenterlinetofeelastretchinyourouterthighandhipTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestAstretchformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

StretchesformusclesrotatingthethighoutwardStandinguprightbendyourkneeandturnyourthighandfootinwardAlternativelyyoucanstretchthesamemuscleswhilesittingwithlegsbentatthekneesandfeetaboutshoulderwidthapartLeanbackalittleandsupportyourtrunkwithyourarmsbyplacing

yourhandsonthefloorbehindyourhipsAttempttotouchthefloorbetweenyourlegswiththekneeThesearestretchesforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40degofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40degofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

CalfstretchesPullyourtoestowardyourselfFeelthestretchinginthemusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevis

HamstringstretchesUsinganyoftheaboveshownpositionsstretchyourhamstringsKeepyourbackstraighttomakesureyoustretchmainlythehamstringsTiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretch

Musclesstretchedbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmediuspiriformis

FrontofthethighstretchesThesearestretchesforthemusclesofthefrontofthethighandtheso-calledrunnersmuscles(hipflexors)originatinginsidethepelvisandinfrontofthespineiliacuspsoasmajorrectusfemorisquadriceps(vastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusminimus

SitinthefrontsplitLeanyourtrunkforwardandbackwardtostretchallthemusclesofthethighbuttocksandpelvis

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastus

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastusmedialisvastusintermediussartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimusbicepsfemorissemimembranosussemitendinosuspiriformis

Trunk

SidebendsBendyourtrunktothesideDonottwistorleanyourtrunkforward

Thesearestretchesforthemusclesofthebackandthesideoftheabdomenquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisinternusobliquusabdominisexternuspsoasmajor

TrunkrotationsRotateyourtrunkasfarasittakestofeelamildstretchYoucanincreasethestretchandhelpyourselfkeepitbyputtingyourhandonyourlegoronthefloor

Musclesstretchedobliquusabdominisexternusobliquusabdominisinternussemispinalismultifidustransversospinalis

AbdomenstretchesThesestretchesareforthefrontofyourabdomenandthemusclesonthefrontofthespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

LowerbackstretchesStretchasmuchasittakestorelaxthemusclesofthebackandnotstretchitsligamentsStretchingtheligamentsofthebackweakensitThisiswhyyouwillnotseeherearelaxedstretchforthebackinastandingpositionTheweightoftheupperbodyhangingonyourroundedandrelaxedspinecanstretchitsligamentsInthesittingstretchtofeelstretchinginthe

musclesofyourbackrounditslightlyInthesittingstretchkeepingyourbackstraightstretchesmostlyyourhamstring

Musclesstretchedlongissimusdorsiiliocostalismultifidus

7SampleWorkoutPlansHereyougetexamplesofhowtochooseexercisesdependingonthetaskofyourworkoutandwhentodotheminthecourseoftheworkoutYouwillfindseveralsportdisciplineslistedEachisrepresentedbyoneworkoutwiththetaskcommonforthatdiscipline

ThesearejustexamplesandnotprescriptionsInaprofessionallyruntrainingprocessnoworkoutisthesameEachworkouthaseitheradifferenttaskorthetaskisrealizedbyadifferentmeanseverytimeDifferenttasksanddifferentmeansoftheirrealizationareassignedtoworkoutsdependingontheageclassandconditionoftheathletesInplanningaworkoutthecoachhastotakeintoconsiderationtheworkoutsdonethusfarthenexttasksthatneedtobedonewhentheathletesneedtheirformtopeakandmuchmoreToputitsimplyyourskilllevelandconditionchangefromworkouttoworkoutandsodoyourexerciseneeds

ThepropersequenceofstretchesinaworkoutisdynamicstaticactiveisometricrelaxedYoudonothavetodoallthesetypesofstretchesinaworkoutYoucanskiptheonesthatyoudonotneedbutdonotaltertheorderunlessyouhaveagoodreasonandknowwhatyouaredoingForexampleitsometimesmaymakesensetodoastaticstretchbeforedynamicstretch(butnotbeforesomehighpowerormaximalforcemovementssuchaspowerfulkicks)

InthefollowingexamplesyouwillseeonlytheflexibilityexercisesrelatedtothetaskoftheworkoutTheexercisesofthemainpartoftheworkoutarenotshown

DisciplineTrackandFieldmdashHurdlesTaskoftheworkoutThetechniqueofpassingthehurdlesnoworkonthestartfromtheblocksoronthefinish

DisciplineGymnasticsTaskoftheworkoutThedevelopmentofflexibilityandtheperfectionofthehandstand(ataskusuallyrealizedwithchildrenninetotenyearsold)

DisciplineKickboxingTaskoftheworkoutThehighroundhousekick

DisciplineJudoTaskoftheworkoutTeachingO-Soto-Gari(bigoutside

sweep)

DisciplineBodybuildingTaskoftheworkoutDevelopingstrengthintheupperbackchestforearmsandlowerlegs

DisciplineSwimmingTaskoftheworkoutSpeedinthebutterflystroke

8AlltheWhysofStretching

InthischapteryouwilllearnthewhysofflexibilityandstretchingThismethodofdevelopingflexibilityworksforyouregardlessofwhetherornotyouunderstanditsphysiologicalbasisaslongasyoudotheexercisesexactlyasprescribedinchapters1-6NeverthelessthemoreyouknowthebetteryourchoiceofexercisesandthegreaterthelikelihoodofgettingtheresultsyouwantInformationmdashgoodinformationmdashalsogivesyouthebasisforcounteringbadadviceyoumayreceiveNotethiswellMentalrigiditymdashtheinabilitytoabandonfixedideaswhilesolvingproblemsasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)Coordinationisconsideredamotorexpressionofintellect(Wazny1981a)

Flexibilityistheabilitytoperformmovementsofanyamplitude(extentorrange)inajointoragroupofjointsGreaterrangemeansgreaterflexibility

AhighlevelofoverallflexibilityhelpsonetoperformeconomicallyinfencingandinvarioustypesofwrestlingmdashGreco-Romanfreestylejudosamboshuai-chiao

CertainsportsmdasheggymnasticsjavelinthrowkickboxingmdashrequireamaximaldevelopmentofflexibilityinallorsomeofthemajorjointsjustfortheexecutionoftheirbasictechniquesJustthereverseistrueinsomeothersThegreatertheflexibilityofsomejointstheworseperformanceForexamplelong-distancerunnersloserunningeconomywithgreaterdorsiflexionofthefootandexternalrotationinthehipjoint(Craibetal1996)

InsportscallingforagenerationofmaximumpowerinmovementbeforepunchingjumpingthrowingorhittingaballorputtingtheshotathletesinstinctivelymakeamovementintheoppositedirectionknowingthataprestretchwillincreasetheirpowerThisiscalledstretch-shortencycleIndynamicconcentricactionsmusclesworkbestifyoucontractthemfromanoptimalstretchLongerormoreextendedmusclescanexertforceontheobject(ballshotfist)onalongerpathandthusforalongertimeacceleratingitmore

PoorflexibilityofsomemusclesmaycontributetoinjuriesinsomeactivitiesorsportsForexampleinastudybyWitvrouwetal(2001)athleteswithpatellartendinitis(jumpersknee)tendedtohavelowerflexibilityoftheirquadriceps(rangeofmotion860deg[standarddeviation124deg])thanathleteswithoutpatellar

tendinitis(1326deg[standarddeviation149deg])Inthecaseofrowinghamstringstooshorttopermitasmuchanteriorrotationofthepelvisasittakestokeepthelumbarspinefromflexingmorethan50ofitsmaximumrangeofflexionatthecatchphaseoftherowingstrokecontributetohypermobilityofthelumbarspine(ReidandMcNair2000)Hypermobilityofthelumbarspinecorrelatesstronglywithlowbackpaininrowers(Howell1984)Increasinghamstringflexibilityloweredthenumberofoveruseinjuriesoflowerlimbsinmilitarybasictraining(HartigandHenderson1999)

Flexibilityisjoint-specificSomejointsofanindividualcanhaveaflexibilitygreaterthanaveragewhilesomeotherjointscanhavelessthanaverageflexibilitymdashthesamepersoncanhavenormalmobilityinthehipjointsbutsufferfromimpingementoftheshoulderandonejointofanypairofjointsmaybemoremobilethantheotherFlexibilityinajointisthesumofjointmobilityItdependsprimarilyontheshapeofjointsurfacesthelengthandpliabilityofligamentsandjointcapsulesthelengthorthecomplianceofmusclesassociatedwiththatjointFlexibilityalsodependsonyouremotionalstateonthetemperatureofyourbodythetimeofdayonthewarm-upinitialpositionoftheexerciserhythmofmovementspreparatorytensingofyourmusclesandonyourstrength(Marciniak1991TumanyanandKharatsidis1998)

Warm-upexerciseshaveaveryspecificeffectontheflexibilityofvariousjointsForexamplejoggingforfiveminutesprepareswellforanklestretchesbutisapoorpreparationfortrunkstretchesPeoplewhodidnotjogpriortotrunkstretchesimprovedtrunkflexibilitymorethanpeoplewhojogged(Willifordetal1986)Joggingputsmoststressonthemusclesmovingtheanklesandtheanklesgothroughmostoftheirrangeofmotionbutduringjoggingthemusclesofthetrunkkeepitsmovementstoaminimum

FlexibilityjustlikecoordinationisaffectedbytheemotionsbecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsThisbecomesobviouswhenanathlete(oranyoneforthatmatter)attemptsjugglingbalancingorstretchingwhenemotionallyupsetFlexibilityincreasesduringexcitement(Wazny1981b)

SomemotorqualitiesareinbornsuchasspeedotherssuchasbalancehavetobedevelopedatacertainagetoreachanexceptionallevelFlexibilityislikestrengthandendurancehoweverinthatitcanbebroughttohighlevelsbyanybodyandatanytimeinapersonslifeaslongasthejointsurfacespermitnormalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsports

normalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsportstrainingsaysldquoFlexibilityimprovesfromdaytodaystrengthfromweektoweekspeedfrommonthtomonthendurancefromyeartoyearrdquo(Ozolin1971)OutsideofpathologicalcasesexceptionalflexibilityisnotinbornandrequiresworkIfamorethannaturalrangeofmotionisneededmdashforexamplemorethan50degreesofturn-out(externalrotation)inahipjointwhichisdesiredinballetmdashthenitmaybenecessarytoelongateligamentsofthejoint(Reid1988)TheearlieronestartsflexibilityexercisestheeasieritistostretchtheligamentsofthehipInthecaseofthehipjointitisbesttostartbeforetheageof11beforetheangulationoftheneckofthethighbonebecomesstableandbeforetheligamentsbecomestrongerandtighter(RyanandStephens1988)BythewayresearcherssomeusingX-rayshavefoundthatdancersunusuallylargerangeofexternalrotationinthehipjointisduetostretched-outligamentsandnottoanabnormalshapeoftheirthighboneiefemoralretroversion(Reid1988)

CautionFlexibilitycanbeworsenedbyspendingmostofyourtrainingtimemovingjointsthroughashortenedrangeofmotionaswithsomebasketballplayerswhospendmostoftheirplayingtimeinacrouchedpositionneglectgeneralexercisesandendupwithshortenedhipandkneeflexors(Orlikowska1991)

Youcanimproveflexibilitybydoingexercisessuchasrunningswimmingandliftingweightsaslongasyourlimbsgothroughthefullrangeofmotion(TumanyanandDzhanyan1980Williamsetal1988)(LiftingheavyweightsdoesnotreduceflexibilityaslongastheexercisesaredoneinthefullrangePowerlifterswhododeadliftshaveagreaterrangeofhipflexionthanpeoplewhodonotdodeadlifts[Chang1988]Eventheelderlycanincreasetheirflexibilityasaresultofstrengthtrainingatthefullrangeofmotionwithresistancepermitting6-10repetitionswithoutstrainingmdashandwithoutanyadditionalstretchingexercises[Barbosaetal2002])

ForresistanceexercisestoincreaseflexibilitytheyhavetobeperformedalongthesamepathasthemovementinwhichtheincreaseofrangeofmotionissoughtwiththemusclesthatlimittherangeofmotionovercomingresistancewhenstretchedineveryrepetitionResistanceexercisesforincreasingflexibilityhavetolooklikestretchesinotherwordsbutwiththeactivemovementdoneintheoppositedirectionandagainstresistanceTheamountofresistancemustbesuchastopermitthefullrangeofmotioninmostrepetitionsoftheexerciseofcourseForexampletoincreaseshoulderflexibilitydostrengthexercisesfromastretchedpositionwithresistancelightenoughtostretchtheexercisedmuscles

astretchedpositionwithresistancelightenoughtostretchtheexercisedmuscleswithoutdangerofoverstretchingorofwrenchingtheshoulder(PlatonovandFesenko1990)Resistanceexercisesmaycauselossofflexibilityifthe

musclestobestretchedarenottheprimemoversintheexerciseexercisesaredonealongadifferentpaththanthatinwhichrangeofmotionistobeincreasedorresistanceistooheavytopermitthefullrangeofmotion

Evenstaticpassivestretchesdonefor30secondsbeforeandaftertheresistanceexercisesmaynotoffsetthiseffectasshownintheelderlybyGirouardandHurley(1995)

NotallathletescanalwaysliftweightsorrunwithlongstridestomovetheirlegsthroughafullrangeofmotionthoughAtsomestagesoftrainingtheseexercisescaninterferewiththedevelopmentoftheirsport-specificformProperlychosenstretchingexercisesarelesstime-andenergy-consumingthansuchindirectmethodsasliftingweightsorrunning

ApartfromincreasingtherangeofmovementinyourjointsstretchinghasotherfunctionsinyourworkoutAtthebeginningoftheworkoutsomedynamicstretchescanbegoodwarm-upexercisesAttheendofitasapartofthecool-downstretchingfacilitatesrecoveryItregulatesmusculartensionandrelievesmusclespasms(deVries1961)Afterstretchingbloodflowinmusclesisimproved

RelaxedstaticstretchesrelievemusclecrampsCrampshappentoexcessivelytensedmusclesespeciallytochronicallyusedmuscles(MilesandClarkson1994)whichiswhytheyarerelievedbypassivestretchingofthecrampedmusclesorbytensingtheirantagonists(Prolongedprofusesweatingmayresultinsuchelectrolyteimbalanceastocausecrampstoobutthenmorethanjustastretchisneededtorelievethem)

AnatomyphysiologyandflexibilitySkeletalmuscleconsistsofmanymusclefibers(cells)arrangedinparallelbundlesMusclecellscangrowindiameterbyincreasingthethicknessandnumberofmyofibrilsandinlengthbyformingadditionalsarcomeresmdashthecontractileelementsofamusclecelllinedendtoendwithineachmyofibrilMusclecellshavetheabilitytocontractandifrelaxedareveryextensibleWhenamusclecontractstwokindsofprotein(actinandmyosin)inthesarcomeresofitscellsslidealongoneanotherInthebodyamusclecanbecontractedto70orstretchedto130ofitsnormalrestinglength(VanderShermanandLuciano2001)ldquoNormalrestinglengthrdquoisthelengththatthemuscletakesupinthebodyinatypicalrestingattitudeOutsidethebodythemusclecanbecontractedto60ofitslengthandstretchedmorethan130Asamuscleisstretchedbeyonditsrestinglengthitsforceofcontractiongraduallydropsnearingzeroat200ofrestinglength(WilmoreandCostill1999)Musclecontractswithgreatestforceatitsnormalrestinglength

Amountofoverlapofactinandmyosininasarcomeremdashthecontractileelementofamusclecellmdasha)contractedb)restingandc)stretched

Whenamuscleisstretchedthesarcomeresinthemiddleofthemusclefibersaremoreelongatedthanthesarcomeresattheendsofthemusclefibers(Goldspink1968)

Exercisesinwhichmusclestenseastheyarebeingstretchedforexampleeccentrictensionsandcontract-relaxstretchescausechangesinthemusclefibersthatindicateanadditionofnewsarcomeresandthuslengtheningthemusclefibers(Frideacuten1984Handeletal1997LieberandFrideacuten2000)Sofartheactualincreaseintheserialsarcomerenumberhasbeenshowninratsthatdideccentricexercise(LieberandFrideacuten2000)

Researchsuggeststhatthebiggerthemusclesaroundajointthegreateristhepassiveresistancetomovementthroughouttherangeofmotion(Magnussonet

al1997Chlebounetal1997)Thispassiveresistancecanbedecreasedveryeffectivelybycontinuousmovementssuchasdynamicstretchesorresistanceexercisesdonethroughoutthefullrangeofmotion(McNairetal2001McNairandStanley1996Wilsonetal1992)Resistancetrainingofcalfmuscles(resistance70of1RM5setsof10repsfor8weeks)withoutstretchingforexampleincreasespassiveresistancetomovementthroughouttherangeofmotionbutaddingstaticstretchingavoidsthisincrease(Kuboetal2002a)Isometricstrengthexercisesiftheyarethesolemodeofstrengthtrainingincreasethehamstringspassiveresistancethroughouttherangeofmotionevenwhendonetogetherwithpassivestaticstretches(Klingeetal1997)Arationalstrengthtrainingisneverlimitedtoasingletypeofexercisehoweversothiseffectofisometricexercises(detrimentalforsomeathletes)isoffsetbytheinfluenceofalltheothertypesofexercisesForexamplestretchinganddoingresistanceexercisesthroughoutthefullrangeofmotionlowersthestiffnessofmuscle-tendonunit(Wilsonetal1992)

Afibrousconnectivetissuesheath(epimysium)encasesthewholemuscleBundlesofmusclecellsandevensinglecellsarealsosurroundedbythesametissue(perimysiumandendomysium)Thetensiongeneratedbymusclecellsistransferredtothefibersofconnectivetissue

TendonsarecordlikeextensionsofthistissueCollagenfibersamajorelementoffibrousconnectivetissuehavegreatstrengthlittleextensibilityandnoabilitytocontractThesefibersarearrangedinwavybundlesallowingmotionuntiltheslackofthesebundlesistakenupExtensionofatendonbeyondfourpercentofitslengthbreakscross-linksbetweencollagenfibersandstartsirreversibledeformationFurtherextensionbeyondeightpercentofthetendonslengthweakensthetendonasmorecross-linksbreakuntiliteventuallyruptures(RenstroumlmandJohnson1986)WithagemoleculesofcollagenchangebybecomingmorerigidwhichisreflectedingeneralbodystiffnessAnimproperuseofisometricoreccentrictensionscanputtoomuchstressonmusclecellsandcollagenfibersdamagingthemandcausingdelayedonsetmusclesoreness

Collagenfiberssurroundingmusclefibersattheirjunctionwiththetendon

Thestifferthetendonsthebetteruseofelasticenergyinstretch-shortencyclemovementsprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanthatrequiredfortakingfulladvantageofthestretch-shortencyclethenitmaybebeneficialforyoutoincreasetherangeofmotionatthecostofloweringthestiffnessofinvolvedmusclesandtendons(Wilsonetal1992)Doingdynamicresistancetrainingtogetherwithstaticstretchinggivesthebenefitsofincreasedtendonstiffnessandincreasedreuseofelasticenergyinastretch-shortencyclewithoutchangingorincreasingthepassiveresistancetothestretch(Kuboetal2002a)

Isometricstrengthtrainingincreasesthestiffnessoftendonsandthelongertheisometriccontractionsthegreatertheincreaseinstiffness(Kuboetal2001bKuboetal2001a)

Youcanpermanentlyelongatetendonsandconnectivetissuesheathswithminimalstructuralweakeningbylow-forcebutlong-durationstretchingwithtemperaturesofthetendonsatmorethan103degFToincreasetheamountofpermanentelongationyoumaintainthisstretchwhiletendonsandsheathscooldownThisfitsthedescriptionofarelaxedstretchdoneafterthemainpartofyourworkoutduringthecool-downwiththisqualifierthestretchmustbeattherangeofmotionatwhichmusclefibersposelessresistancethanthefibrousconnectivetissue

Resistanceexerciseswithmovementsofmaximalamplitudedevelopingbothstrengthandflexibilityareaneffectivemeansofincreasinglengthandextensibilityoftendonsandconnectivetissuesheathsofmuscles(Platonov1997)

Thejointcapsuleisaconnectivetissuesleevethatcompletelysurroundseach

movablejointImmobilizationforafewweekscauseschemicalchangesinthecollagenfibersofthejointcapsulethatwillrestrictyourflexibility

TheligamentsholdingyourjointstogetheraremadeprimarilyofcollagenfibersTheyhavemoreelasticfibersmadeoftheproteinelastinthandotendonsStretchingligamentsleadstoloose-jointednessandcanbeeffectivelyappliedonlywithchildrenInadultsanage-relatedincreaseintherigidityofcollagenfibersmakesanystretchesaimedatelongatingligamentshazardousWhenchildrenstretchballisticallyorstaticallytheirmusclesdonotcontractasstronglyasanadultsandtheirsofterligamentscanbestretched(Raczek1991)IfaligamentisstretchedmorethansixpercentofitsnormallengthittearsThereisnoneedtostretchligamentstoperformeventhemostspectaculargymnasticorkaratetechniquesThenormalrangeofmotionissufficientStretchingligamentsdestabilizesjointsandthusmaycauseosteoarthritis(Beightonetal1983)

Onecanhavetightligamentsandgoodmuscleflexibilityorlooseligamentsandpoormuscleflexibility(KrivickasandFeinberg1996)

BoneisadynamiclivingtissuemadeofcollagenfibersassociatedwithcrystalsofcalciumandphosphorusExercisescanchangethedensityandshapeofbonesTheformsofjointsurfacescoveredbyaglasslikesmoothandelasticcartilagealsochangeinthelong-termprocessofexerciseegdynamicstretchingorliftingweightsDependingontheamountofstress(exerciseforexample)bonesandjointscanadapttoitorbedestroyedbyit

TestsofflexibilitypotentialHerearesimpletestsyoucandotoseeifthestructureofyourjointsandthelengthofligamentswillnotkeepyoufromdoingsplits

FrontsplitIftheanglebetweenthefrontandrearlegislessthan180degreeswiththefrontlegstraightflexthekneeofyourfrontlegandseewhathappens

Frontsplitwithfrontlegstraight

DeeplungeThekneeofthefrontlegisflexedandtheanglebetweenthighsis180degrees

IfyoustartedtostretchpasttheagewhenelongatingligamentswasfeasibleyouprobablyhavedifficultytouchingthegroundwiththefrontthighoftherearleginthissplitWhatkeepsyoufromdoingthisisusuallynotamusclebutaligament(ligiliofemorale)runninginfrontofyourhipjointItistightenedbyanextensionofthehip(posteriortiltingofthepelvisormovingthethightothebackwhilekeepingthepelvisstraight)Flexingthehip(tiltingthepelvisforwardormovingthethightothefront)relaxesthisligamentToachieveaniceflatfrontsplityouneedtostretchthehamstringofthefrontlegandthemusclesofthelowerbacksoyoucantiltthepelvisforwardwhilekeepingthetrunkupright

Tomakesurethatthemuscles(hipflexors)pullingyourthighforwardarenotexceptionallyshortdothistestLieonatableonyourbackwithyourlowerlegshangingovertheedgePullonelegwithitskneeflexedtowardyourchestKeepyourbackflatonthetableIftheotherlegleftlyingonthetableisliftedbythismovementbeforetheanglebetweenyourthighsreaches120degreesyouriliopsoas(hipflexor)needssomestretching

youriliopsoas(hipflexor)needssomestretching

Iliopsoaslengthtest

SidesplitApersonunabletodoacompletesplitcanbringoneofthethighsintothepositionitwouldhaveinrelationtothehipinthesplitoratleastgetitmuchclosertothispositionthanwhenspreadingbothlegsatthesametimeNomusclesrunfromonelegtoanotherIfyoucandoonehalfofthesplitonlythereflexivecontractionofthemuscles(andnottheligamentsorthemusclesconnectivetissuesheaths)preventsyoufromdoingacompletesplitwithequaleasePeoplewiththickthighbonesandlargeandbroadpelvisesmaynothaveenoughrangeofmotioninthehipjointtopositiontheirlegasshowninthefollowingtestandsocannotdoacompletesidesplit(Kapandji1987)

IfyouthinkthatthestructureofyourhipswillnotletyoudosidesplitstrythistestThelegrestingonthechairisinthepositionitwouldhaveinasplit

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveas

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveastheprecedingtestbutitisinformativenonetheless

OutsiderotationofthethighinfirstballetpositionNearly90degreesofturnoutofthefootareachievedby50to70degreesofexternalrotationatthehipplusabout20degreesofexternalrotationatthekneeandankle(Reid1988RyanandStephens1988)Notetherelationoftheangle(lessthan90degreesfromthecenterline)inthispositiontotheangle(lessthan180degrees)betweenthethighsinasidesplit

Theamountofoutsiderotationofthefemurinthehipdecidesthequalityofyoursidesplit(Kushneretal1990)Thisrotationislimitedbythelengthoftheligamentsofyourhipjointsbythemusclesthatrotatethethighinsideandinafewcasesbytheconfigurationofthighbones

Normallyadductorspullthethighinwardandrotateitoutwardbutifthethighisrotatedoutwardasmuchasittakestodoasidesplitorafirstballetpositionadductorsalsohelptorotateitinward(Geselevich1976)whichmeansthatinadditiontobeingstretchedbyabductionadductorsarealsostretchedbyextremeoutsiderotationandcanthuslimitthisrotation

Notethatindoingasidesplityounotonlyspreadyourlegssidewaysbutalsoyoutiltyourpelvisforward(thesamewayaswhenyouleanforwardsoyourtrunkisparalleltothefloorpushingyourbuttockstotherear)androtateyourthighsoutward

InasidesplitwiththefeetpointingupyoutiltyourpelvisalittlebutrotatethethighsmaximallyoutwardInasidesplitwiththefeetpointingforwardyoutilt

yourpelvisstronglyforwardandyourthighsrotateoutwardastheyarespreadapartThealignmentofthehipsandthighsinbothtypesofthesidesplitisthesameYoucannotdothissplitwithoutsomecombinationofrotatingyourthighsoutwardandtiltingyourpelvisforwardSpreadingthelegswithouttheseadditionalmovementstwistsandtightenstheligamentsofthehipandjamsthetopsofthenecksofyourthighbonesagainstthecartilagecollar(labrumacetabulare)attheupperedgeofyourhipsocketItmayalsomdashiftheanglebetweentheneckandtheshaftofthethighboneislessthan125deg(coxavara)mdashjamthegreatertrochantersagainstthehipboneabovethejointsocketStretchingtheligamentsatthefrontandbottomofthehipjoint(iliofemoralandpubofemoralligaments)letstheheadofthethighboneslippartiallydownwardoutofthejointsocketduringabductionThispermitsagreaterangleofabductionbeforetheneckofthethighbonecontactstheupperedgeofthejointsocket(CiszekandSmigielski1997)Thedownsideisalessstablehipjoint

Thisjammingofeithertheneckofthethighintothecartilageorinthecaseofpeoplewithcoxavaraofthegreatertrochantersagainstthehipbonesisthecauseofpainandlimitssidewaysmovementinboththesidesplitandtheraisingsidekick

Theforwardtiltofthepelvis(hipflexion)unwindsallcapsularligamentsofthehipamongthemthepubofemoralligamentwhichresistsabductionandoutwardrotationandtheiliofemoralligamentwhichresistsoutwardrotation(Kapandji1987)Boththetiltandtheoutwardrotationofthethighrepositionthesocketofthehipjointinrelationtotheneckofthethighbonesothebrimofthejointcavityisfacedwiththeflatfrontalsurfaceofthethigh-neck(theneckofthethighboneisflattenedfront-to-back)andthegreatertrochanterfacesthespacebehindthejointsocket(CiszekandSmigielski1997)Seefigures4-6inAppendixA(Asimilarease-of-movementtechniquehappensintheshoulderjointmdashyoucanmoveyourarmalittlefurtherupsidewayswithoutmovingyourshoulderbladeifyourotateyourarmoutwardsothegreatertuberosityofthearmbonedoesnothittheacromionortheligamentthatstretchesbetweentheacromionandcoracoidprocess)

Anotherwayoffindingthecorrectalignmentistousethehorse-ridingstanceastheinitialpositionforyourisometricstretchesleadingtothesidesplitThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjointJustmakesurethatyourstanceiscorrectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchest

yourthighsparalleltotheflooratanywidthtoespointingforwardandchestup

Correctalignmentofthighsandpelvisinsidesplits

TosumitallupyoucannotdothesidesplitwithoutcombiningtheoutwardrotationofyourthighswithaforwardtiltofyourpelvisAndyestherearepeoplewhosehipjointsmaynothaveenoughrangeinthesemotionstopermitdoingasidesplitThosearethepeoplewiththickthighbonesandlargeandbroadpelvises(Kapandji1987)

Intheexamplesofjointmobilitytests(inchapter8ldquoAlltheWhysofStretchingrdquo)relievingthetensionofthemusclesaroundthejointincreasesitsrangeofmotionIfyoucanperformthesetestsofjointstructureandligamentlengththismeansthatonlymusculartensionpreventsyoufromdoingsplitsMusculartensionhastwocomponentsthetensionactivelygeneratedbythecontractileelementsofstimulatedmusclefibersandthepassivetensionpresenteveninaninactivedenervatedmuscleduemainlytotheconnectivetissuesassociatedwiththemuscleandtoamuchlesserdegreethemicrostructureofmyofibrils(restingtension)Someauthors(MJAlterHAdeVriesSASoumllveborn)declaretheconnectivetissuetensiontobethemainfactorrestrictingflexibilityTheyadvocateslowstaticstretchingeveninawarm-upasifmuscleswerepiecesoffabrictobeelongatedtoadesiredsizeInthemusclestretchedtowellover100ofitsrestinglengthhowevertherestingtensionisasmallfractionofthetensionduetoactivecontractionEventuallyatapproximately120ofamusclesrestinglengththetwocomponentsofmuscle

tensioncontributeaboutequallytototaltension(SchotteliusandSenay1956)(Rememberthat130ofrestinglengthisusuallythemaximumstretchofamuscleinthebody)Atgreaterlengthstheresting(passive)tensionincreaseswhiletheactivetensiongeneratedbycontractingmusclefibersdecreases

RecentresearchgivesconflictinganswersastowhatlimitsflexibilityorrangeofmotionmdashneuralfactorsorthemechanicalpropertiesofamusclewithitsconnectivetissueInthecaseofsinglestretchesofthehamstringsMagnussonetal(1998)concludethateitheraslowdynamicpassivestretchorastaticpassivestretchincreasesrangeofmotionldquobyincreasingstretchtolerance[aneuralfactor]whiletheviscoelasticcharacteristics[mechanicalproperties]ofthemuscleremainunalteredrdquoHalbertsmaetal(1996)showedasimilarresultafterone10-minutesessionofstaticpassivestretchesInanotherstudyMagnussonetal(1996a)showedthatProprioceptiveNeuromuscularFacilitation(PNF)stretchingofhamstringsincreasedrangeofmotionmorethanpassivestaticstretchingandconcludedthatPNFstretchingalteredstretchperception(againaneuralfactor)ThisdiffersfromtheconclusionofMcHughetal(1998)thatflexibilityisdeterminedbymechanicalpropertiesofmusclesratherthanbyneuralfactorsbecauseinthecaseofslowstaticstretchesofthehamstringwithmusclesofthethighcompletelyrelaxedldquoseventy-ninepercentofvariabilityinmaximumrangeofmotioncouldbeexplainedbythepassivemechanicalresponsetostretchrdquo

Long-termstudiesaresimilarlyambiguousMagnussonetal(1996b)concludethatthreeweeksofslowstaticstretchingofhamstringmusclesincreasedrangeofmotionasldquoaconsequenceofincreasedstretchtolerance[aneuralfactor]ratherthanachangeinmechanicalorviscoelasticpropertiesofthemusclerdquobecausethepassiveresistancetostretchdidnotchangeAlsosimilarwastheconclusionofHalbertsmaandGoeken(1994)afterfourweeksofpassivestaticstretchingofhamstringsIncontrastKuboetal(2002b)concludedthatthreeweeksofstaticpassivestretchingofthecalfmusclesloweredpassiveresistancetostretchbyaffectingtheconnectivetissueinthemuscleThreeweeksofstretchingthecalvesusingthecontract-relaxmethodalsoresultedinloweringthepassiveresistancetostretchinanexperimentbyToftetal(1989)Wilsonetal(1992)showedthateightweeksofstretchingchestmusclesincreasedflexibilityandreducedstiffnessofmusculo-tendinousunitmdashprobablybyreducingstiffnessofthetendons

Noneofthesestudiesshowswithabsolutecertaintythatflexibilityisdecisivelydeterminedeitherbytheneuralfactorsorbythemechanicalpropertiesofthe

determinedeitherbytheneuralfactorsorbythemechanicalpropertiesofthemuscleespeciallyofitsconnectivetissue

TherearecertainlyargumentsfortheconsiderableroleofthenervoussystemindeterminingflexibilityForinstancethreedifferenttypesofstretchesincreasethestaticrangeofmotioninvaryingdegreesbothinasinglestretchaswellasinseveralsessionsofstretching(Holtetal1970Tanigawa1972)Soacontract-relaxstretchincreasesrangeofmotionmorethanastaticpassivestretchandacontract-relax-antagonist-contractstretchincreasesrangeofmotionmorethanacontract-relaxstretch(EtnyreandAbraham1986a)ThesestretchesdifferintheutilizationandsequenceofmuscletensionsmdashactionsthataffectthenervousregulationofstretchedmusclesFurtherTanigawa(1972)showedthatwhilethesubjectswhousedcontract-relaxstretchingforthreeweekstwiceperweekgainedmorerangeofmotionthanthosedoingpassivestretchestheyalsolostmorerangeduringoneweekofnotstretchingIfconnectivetissuewerethechiefdeterminantofflexibilitythesedifferentgainsandlosseswiththetwotypesofstaticstretcheswouldntmakesense

Forpracticalpurposesaslongasyoufeelyourmusclescontractinresponsetoastretchitmeansthatrelaxingthemusclescanimproveyourstretchandthatyoushouldconcernyourselfmorewithnervousregulationofyourmusclestensionandlesswithyourmusclesconnectivetissue

Thenervoussystemregulatestensionandthusthelengthofyourmusclesbyinfluencingthecontractileelement(Theillustrationbelowsumsupwhatfollows)

Structuresandnervepathwaysinvolvedincontrolofamuscleatthelevelofitscorrespondingsegmentofspinalcord

SeveralnervecellsreceivesignalsfromandsendsignalstoeachmuscleNervecellsreceivingthesignalsarecalledsensoryneuronsDirectlyorthroughotherneuronstheycontactnervecellsthatsendsignalstothemusclesThecellswhosenervefibersconductsignalstothemusclesarecalledmotoneuronsTheircellbodiesarelocatedinthespinalcordorinthebrainstemOtherneuronscontactandinfluencemotoneuronsSomecanstimulatethemotoneuronswhichcausesacontractionofthemusclefibersinnervatedbythemSomecaninhibit(block)motoneuronscausingarelaxationofmusclefibersInmovementswhenthemotoneuronsofonesetofmusclesarestimulatedmotoneuronsofthemusclesopposingthemareinhibitedThisiscalledreciprocalinhibitionItallowsyoutomove

NeuronscausingcontractionofmusclesarecalledmotoneuronsAlphaDoingdynamicstretchesasawarm-upforadynamicactionrequiresstimulatingmotoneuronsofthemovingcontractingmusclesinawaythatissimilartothestimulationtheywillreceiveduringtheactionDuringstaticstretchesthosemotoneuronsarenotstimulatedinsuchaway

MusclespindlesareembeddedwithinamuscleatthemidpointsofsomemusclefibersTheyconsistofspecialkindsofmusclefibers(intrafusalmusclefibers)thatcancontractonlyattheirendsAttheircenterarethestretchreceptorsTherearetwokindsofstretchreceptorsonerespondingonlytothemagnitudeofthestretchandanotherthatrespondstoboththemagnitudeandthespeedofstretching(Bishop1982)StretchreceptorsinastretchedmusclesendsignalsthatreachamotoneuronAlphaandcauseittosendimpulsestothemuscleForexamplewhenamuscleisstretchedbytappingitstendonasintestingtheknee-jerkreflexreceptorsinthespindlessendimpulsesthatreachmotoneuronsAlphastimulatingthecontractionofthismuscleanditssynergistsorcooperatingmusclesThesameimpulsesentbystretchreceptorsinhibitsmusclesantagonistictoitandsoyourlegkicksThisknee-jerkreflexisanexampleofamyotaticorstretchreflexAquickstretchcausesacontractionpreventingfurtherstretchingThiscontractionlowersthestimulationofthespindles

Duringanisometriccontractionthefrequencyofsignalsfromthemusclespindleisdecreased(Bishop1982Orlikowska1991VanderShermanandLuciano2001)ThismaybetheneuralmechanismbehindyournotfeelingstretchingwhenyouaretensingamusclestretchedbelowthepainthresholdsuchasduringthetensingphaseofanisometricstretchThiseffecttogetherwithwhathappenstoamuscleasitisstretchedandtensedmayalsoexplainwhyitiseasiertoincreaserangeofmotionafteranisometrictensionthanwithoutitAsastretchedmuscleistensedthesarcomeresinthemiddleofmusclefibersshortenandstretchthesarcomeresatthefibersendstogetherwiththefibrousconnectivetissueinserieswiththempickinguptheslackRelaxingaftersuchtensionreleasestheslackandthiscouldbewhyyoucanextendtherangeofmotionfurtherbeforefeelinganewstretchlimit

TheGolgiorgansarelocatedinthetendonatitsjunctionwiththemuscleanddetectchangesintensiongeneratedeitherbycontractingamuscleorbystretchingitThemosteffectivestimulusforGolgiorgansisanactivemusclecontraction(Houketal1971)EachGolgiorganisconnectedwithfromfivetotwenty-fivemusclefibersAsthecontractingmusclepullsonthetendonitcausestheGolgiorganstofireimpulsesinrelationtotheforceofcontraction(Bishop1982)TheseimpulsesactivateassociationneuronswhichthensendtheirimpulsestoinhibitthemotoneuronsAlphaofthecontractingmuscleThisstopstheflowofimpulsesfromthemotoneuronsAlphatothemuscle(ThisistheusualexplanationforthemechanismofPNF[ProprioceptiveNeuromuscular

Facilitation]andisometricstretching)TheGolgiorgansmayalsoinfluencemotoneuronsGamma(Bishop1982)

RenshawcellsaresmallnervecellslocatedclosetothemotoneuronsAlphaTheyareconnectedthroughsynapseswithmotoneuronsandareactivatedbytheimpulsesthatthesemotoneuronssendtomusclefibersRenshawcellsthroughtheiraxonssynapsebackbothonthemotoneuronsthatactivatethemandonothersImpulsesfromtheRenshawcellsinhibitmotoneuronsThiscircuitregulatesthefrequencyofimpulsesreceivedbymusclesandkeepsthemfrommakingcontractionsthataretoostrongRenshawcellsareconnectedwithboththesmall(tonic)motoneuronsAlphainnervatingslow-twitchmusclefibersandwiththelarge(phasic)motoneuronsAlphainnervatingfast-twitchmusclefibersRenshawcellsaremorestronglyexcitedbyimpulsesfromphasicmotoneuronsactivatedinvoluntarycontractionsthanbyimpulsesfromtonicmotoneuronsbutwhenexcitedtheyinhibittonicmotoneuronswhicharemostresponsivetothestretchreflexmuchmoresothanarephasicones(Bishop1982)ThisisanotherpossibleexplanationofPNFandisometricstretching

ThereareneuralcircuitsandpathwaysthatmaycauselessenedresistancetostretchmoreformallycalledpostcontractivereflexdepressionPostcontractivereflexdepressionfollowsastrongvoluntarycontractionofthemuscleItpermitsagreaterrangeofmotionincreasethanstretchingwithoutaprecedingcontractionNomatterwhattheexactcauseoflesseningtheresistancetostretchtheresistanceissmallestimmediatelyuponrelaxationfollowingacontractionofthemusclesabouttobestretched(MooreandKukulka[1991]haveshownthatreflexesareweakestwithinthefirstsecondofrelaxationafteracontractionofthemuscleandthenrecovertonearly70oftheirnormalvaluesbythefifthsecondThismaybewhyyourstretchiseasiestwithinthefirstsecondaftertheendofacontraction)Resistancetostretchingcanbereducedevenmorebyimmediatelyfollowingtherelaxationofthestretchedmuscleswithcontractionoftheirantagonists(EtnyreandAbraham1986aEtnyreandAbraham1986bEtnyreandAbraham1988)

MotoneuronsGammaarelocatedinthespinalcordclosetomotoneuronsAlphaTheseneuronsregulatethetensionofintrafusalfibersinmusclespindlessothatifthewholemuscleisshortenedthespindlecanadjustandstillbeabletodetectchangesinmusclelengthTherearetwotypesofmotoneuronsGammastaticanddynamicStaticGammadeterminelengthsensitivityofreceptorsinthemusclespindlewithlittleeffectonvelocitysensitivityDynamicGamma

determinevelocitysensitivitywithlittleeffectonlengthsensitivity(Bishop1982)

ThebrainthroughitspathwaysofnervefibersconductingimpulsesdownwardssimilarlyaffectsmotoneuronsAlphaandGammabuttheGammaaremoresensitiveStaticGammamotoneuronswhichregulatethemusclespindlesdetectionofthemagnitudeofastretcharestimulatedbythecoldcenterandinhibitedbytheheatcenterinyourhypothalamus(Bishop1982)StaticmotoneuronsGammaarethuseasiertoactivatewhenyourbodytemperatureislowandsoyourflexibilityworsensthen(WhencoldisappliedlocallyforexampletoasinglemusclegrouptheeffectmaybeoppositemdashthestretchingmaybecomeeasierThisisbecauselocalcoolingreducesthesensitivityofmusclespindlesbutnotoftheGolgiorgans[MeeusenandLievens1986Strzelczyk1996])

MentalstresspainanxietyandfearthankstothesesamedescendingpathwaysactivatemotoneuronsGammawhichincreasethestretchreflexthusmakingyoulessflexible(Soumllveborn1989)Thisisonemorereasonnottodostaticpassivestretchesduringawarm-upwhenyoumaybeexcitedorevenanxiousaboutthechallengingactivitiesahead(ThewaysofwarminguptodealwithprestartanxietyandprestartapathyaredescribedinthebookScienceofSportsTraining)

DescendingpathwaysmotoneuronsGammaspindlemusclefibersstretchreceptors(inaparticularspindle)sensoryneurons(innervatingaparticularspindle)andamotoneuronAlphaarecollectivelycalledtheGammaloopTheGammaloopactivitymeasuresandinfluencesthelengthandtensionofamuscleThankstothisloopthesameweightcanbesupportedbydifferentlengthsofamuscleorthesamelengthcansupportdifferentweightsTheGammaloopregulatesthesensitivityofmusclespindlesIfbecauseofloweredtonusaninsufficientamountofimpulsescomesfromstretchreceptorstheGammaloopcompensatesmakingthemusclespindlesshorterThismaybewhypeopleexperiencestiffnessuponfirstawakening

Yourkinestheticormuscleandjointsenseisservedbymorethanthealready-describedkindsofreceptors(musclespindlesandGolgiorgans)Therearereceptorsofpainpressurejointpositionandmovementlocatedinthejointcapsulesligamentstendonsmusclesandtheirfasciaeandinskin

ThecombinedinputfromallthereceptorsinfluencesyourreflexivereactionstochangesinyourbodypositionandmusculartensionYouractualreflexesareneverassimpleastheoversimplifieddescriptionofaknee-jerkUsuallythewholebodyrespondstoanystimulusRecallthetest(seethetestsofflexibilitypotentialearlierinthischapter)whereyoucouldseewhetherthebonesandligamentsofyourhipswouldletyoudoasidesplitThereisnomuscleorligamentrunningfromonethightoanotheryetevenifyouhavepassedthetestyoucannotdoacompletesidesplitwithoutsometrainingWhenyouspreadbothlegsatthesametimethereflexivecontractionofthemusclesonbothsidesofthebodygetsinyourwayReflexesserveusefulpurposesinnormalcircumstancesandwhenyourlegsslidesidewaysthetensionoftheadductorsandtheirsynergistsonbothsidesofthebodyisneededtomaintainuprightposture

SomuchforthereflexiveregulationofmusculartensionNowconsiderthebrainsroleincontrolofmusculartensionthrougheitherstimulatingorinhibitingthemotoneurons

SomeofthenervefibersconductingkinestheticinformationgotothecerebellumwherewithoutyourbeingawareofityourtonuscoordinationandbalanceareregulatedOtherfibersgotothecerebralcortextheouterlayerofthebrainwhichcontainshighercentersthatinterpretandcorrelatesensorydataThesefibersprovideyouwithsensorydatayouareconsciousofthedatayoufeelTheneuronslocatedinthecerebralcortexcontactmotoneuronsthroughthedescendingpathways

DescendingpathwaysconsistofnervefibersoriginatinginthecerebralcortexandendinginthespinalcordThesefiberseitherdirectlycontactthemotoneuronsAlphaGammaorassociationneuronsinthespinalcord(thedirectdescending)orfirstsynapsewithneuronsinnervecentersbelowthecortexandinthecerebellumInturnthoseneuronseventuallysynapseonmotoneuronsAlphaGammaoronassociationneurons(themultineuronaldescendingpathways)ThedirectpathwaysgovernprecisevoluntarymovementsThroughconsciousdecisionstomakecertainmovementsortocontractgroupsofmusclesyoucanoverridesomeofyourreflexes

Themultineuronaldescendingpathwaysareresponsibleforthecontrolofrapidmovementsposturalmechanismsthecoordinationofsimultaneousmovementsoflocomotionandthecoordinationoffinevoluntarymovementswithpostural

mechanismsTheconnectionbetweenthecerebellumandtheareasofthebraingoverningemotions(hippocampusamygdalaseptalareas)makesmusculartonusandcoordinationdependentonemotionsandviceversa(Grochmal1986)Mentalstressincreasesamplitudeanddecreasesthefrequencyofmuscletremorpossiblybyincreasingthegainofthestretchreflex(Growdonetal2000)

YogausesthisconnectionYogaexercises(asanas)donotusetensioninastretchedpositionByholdingrelaxedmusclesinapositionjustshortofpainandreflexivecontractionYogis(inalong-termprocess)graduallylowerthesensitivityofthemechanismsregulatingthetensionandlengthofthemusclesYogastretchesseemtobealitmustestorasortofbiofeedbackmonitortellingthepractitionerhowproper(fromaYogapointofview)hisorherstateofmindis

PracticalconclusionsforsportstrainingMusclefibersareverystretchablebutinthemuscletheyareconnectedwiththelessstretchablefibrousconnectivetissueThisfactisusedtoexplainthelossofflexibilitysolelyasaresultoftheshorteningoftheconnectivetissueinandaroundthemusclesSuchshorteningcanbecausedbylackofmovementorbyexercisingregularlywithinlessthanafullrangeofmotion

ButthereismoretoitthanthatDifferentstretchingmethodsbringaboutdifferingresultsdynamicstretchingimprovesdynamicflexibility(dynamicrangeofmotionandresistancetostretchingthroughouttherangeofmotion)staticstretchingimprovesstaticflexibility(staticrangeofmotion)andtoalimitedextentdynamicflexibility(MoscovandLacourse1992)Continuousmovementsdecreaseresistancetostretchingthroughouttherangeofmotionmoreeffectivelythanstaticstretchingwhilestaticstretchingmoreeffectivelyincreasestherangeofmotionanddecreasestheamountofforceneededtoholdastretchortensioninastaticposition(McNairandStanley1996McNairetal2001)Furthermorethestretchingmethodyouchoosemdashballistic(bobbingupanddowninastretchnotadvisable)staticrelaxedorisometricmdashaffectstheamountoftimetoreachthecurrentmaximumineachstretchingsessionandtimetoachievedesiredresults(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)Afterexercisesincreasingrangeofmotionthroughactivemovements(forexampledynamicstretchesorstaticactivestretches)theincreaseofflexibilitylastslongerthanafterpassivestretching(StarzynskiandSozanski1999)ThepossiblechangesinconnectivetissuesresultingfromstretchingbyanyofthesemethodsdonotexplainallthedifferencesThesedifferencesaremostlikelytheresultofthewayagivenkindofexerciseactsuponthenervoussystem

MusclesareusuallylongenoughtoallowforafullrangeofmotionpermittedbythestructuresofjointsItisthenervouscontroloftheirtensionhoweverthathastoberesetforthemusclestoshowtheirfulllengthThisisthemostlikelyexplanationwhytenminutesofdynamicstretchinginthemorningletsyoudisplayyourfullrangeofmotionindynamicmovementslaterinadaywithoutawarm-upRegularlyrepeatingmovementsthatdonotuseafullrangeofmotioninthejoints(egbicyclingcertainexercisesofOlympicweightliftingstandardpush-upsonthefloor)howeversetsthenervouscontroloflengthandtensioninthemusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishes

themusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishestherangeofmotion(Orlikowska1991)ImmediatelyafterafatiguingjogoraslowruninwhichtheathleteslegsmovedatareducedrangeofmotionbothdynamicandstaticflexibilityofthehipsandkneesaretemporarilydiminishedItseemstobetheresultofincreasedsensitivityofstretchreceptorsmdashneuralcompensationfortheeffectsoffatigueonthemusclescontractionsWhilethiscompensatorymechanismissupposedtoworkinallfatigue-inducingandhigh-tensionexercises(Hayes1976)itdoesnotcausesuchadrasticreductionofflexibilityifintheseexerciseslimbsmovethroughtheirfullrangeofmotionSodisplayingyourfullrangeofmotionwhilefatigued(butnotextremelyfatigued)afterdoingheavydeepsquatsiseasierthanafteralongrun

Theotherfactorindiminishingtherangeofmotionrelevanttomanysuccessiveworkoutsisshorteningofmusclefibers(lossofserialsarcomeres)inthemusclesthatworkonlyoverareducedrangeofmotion(Williamsetal1988)EasternEuropeancoacheswillnotlettheirgymnastsridebicyclesasameansofendurancetrainingforexampleeventhoughtheyseemtohavealltheflexibilitytheyneed

StrenuousworkoutsslightlydamagethefibersofconnectivetissueinthemusclesUsuallythesemicro-tearshealinadayortwobutalossofflexibilityissupposedlycausedbythesefibershealingatashorterlengthTopreventthissomephysiologistsrecommendstaticstretchingafterstrengthworkoutsAllthissoundsverygoodbutthesamegymnastswhoarekeptfrombicyclingrunwithmaximalaccelerationstoimprovetheirspecificenduranceSuchrunningisastrenuousintensivestrengtheffortforlegmusclesbutinfastrunninglowerlimbmusclesworkthroughafullrangeofmotioninthehipandkneejointsandbecauseofthatthereisnoadverseeffectonflexibilityIfconnectivetissuewereafactorthenstretchingafteraworkoutwouldbeenoughandthesegymnastscouldridebicycleswiththesameresultThesituationwithstandardpush-upsisverysimilarIfyoudoacoupleofhundredadayonthefloorsothemusclesofyourchestshouldersandarmscontractfromashortenedpositionnoamountofstaticstretchingwillmakeyouabaseballpitcherorajavelinthrower

TherearetwotypesofstretchreceptorsonedetectingthemagnitudeandspeedofstretchingtheotherdetectingmagnitudeonlySensitivityofeachtypeofreceptorisdeterminedbytherespectivetypeofmotoneuronsGamma(throughregulatingtensionofeithertypeofintrafusalfibersinmusclespindles[Bishop1982McArdleKatchandKatch1996])Thismayexplainwhyflexibilitytrainingisspeed-specific

trainingisspeed-specific

Staticstretchesimprovestaticflexibilityanddynamicstretchesimprovedynamicflexibilitywhichiswhyitdoesnotmakesensetousestaticstretchesasawarm-upfordynamicactionThereisconsiderablebutnotcompletetransferfromstatictodynamicflexibility(MoscovandLacourse1992)

Dynamicstretchingbymovementssimilartothetaskmdashforexamplelegraisesbeforekickinglungesbeforefencingarmswingsbeforeplayingtennismdashdonewithgraduallyincreasingrangeandspeedofmotionfacilitateneuralpathwaysthatwillbeusedinthetask(Facilitationmeansincreasedexcitabilityofneuronsbymeansofrepetitiveuseortheaccumulationofimpulsesarrivingfromotherneurons)Thesemovementsofgraduallyincreasingrangeandspeedofmotionrequiremuscularcontractionsincreasinglysimilartothoseofthetask(kickfencingattackserve)Thesecontractionscausearteriolesandcapillariesintheworkingmusclestodilateinproportiontotheforceofcontraction(McArdleKatchandKatch1996)Flexibilityimproveswithanincreasedflowofbloodinstretchedmuscles(Wazny1981b)

StaticstretchesdonotfacilitatethesepathwaysdonotpreparethenervoussystemandbloodvesselsinmusclesforthedynamictaskYouevensweatdifferentlywhenwarmingupwithdynamicactionsthanwhendoingstaticstretchesDuringdynamicexercisesyousweatalloverandyoursweatishotDuringstaticstretchingyousweatlittlemainlyonthefaceThistellsyouthatstaticstretchingisapoorwarm-up

Flexibilitytrainingisalsoposition-specificResearchdonebyNicolasBreit(1977)comparingtheeffectsofstretchinginthesupineandtheerectpositionshowsthat

a)subjectswhotrainedinanerectpositiontestedbetterinthispositionthansubjectswhotrainedinasupinebuttestedinanerectposition

b)greatergainswererecordedforbothgroupsinasupinetestpositionthaninanerecttestpositionThesubjectstestedintheerectpositionhadtoovercomeanextraamountoftensioninthemusclestheystretchedbecauseofthereflexesevokedbystandingandbendingover

Youcanusethepostcontractivereflexdepressionorincreasedldquostretchabilityrdquo(lowerresistancetoastretchfollowingastrongcontraction)causedbyanyoftheexplainedmechanismsbycontractingamusclebeforerelaxingand

theexplainedmechanismsbycontractingamusclebeforerelaxingandstretchingitThisincreasestheamountofpossiblestretchThecontractioncanbeshortmdash3secondsmaybeenough(NelsonandCornelius1991)Thestretchhastobedonewithinfivesecondsofrelaxationaftercontractionandpreferablyinthefirstsecond

Afterreachingamaximalstretch(maximalforyouatagivenstageofyourtraining)tensingthemuscletoholdthispositionlongerthanthefewsecondstypicallyusedtocausethepostcontractiverelaxationfurtherincreasesyourstaticstrengthinthismaximalrangeofmotionorstretchAstrengthincreaseinextremerangesofmotion(causedbysystematicisometricstretchingorresistanceexercisesinafullrangeofmotion)seemstobearesultatleasttoadegreeofthelongitudinalgrowthofmusclefibersLong-termexerciseinwhichhumanmusclestenseastheyarestretchedcauseschangesinthemusclefibersthatindicatetheirlengtheningthroughaddingnewsarcomeres(Frideacuten1984)Handeletal(1997)conductedastudyinwhichathletesdidcontract-relaxstretches(stretcheswithisometriccontractions)foreightweeksandshowedchangesinstrengthdisplayedthroughouttherangeofmotionthatindicatedlongitudinalgrowthofmusclefibersbytheadditionofsarcomeresTheoppositehappenswhenexercisesaredoneexclusivelyatareducedrangeofmotionmdashthereislossofsarcomeresandmusclesshorten(Williamsetal1988)

Strongmusclestenselessthanweakonestosupportthesameload(MoritanianddeVries1979Ploutzetal1994)ThestrongmusclescanbemoreelongatedwhilestillcomfortablyovercomingresistanceInthemusclesofstrongpeoplewhoregularlyovercomehighresistancemotorunits(severalmusclefibersandanervecellactivatingthem)synchronizetheiractionevenwhenovercominglowresistance(Hayes1976)ThismaybewhyathleteswhosethighmusclesarestrongenoughtoslideupfromasplittostandinguprightcanslidedownintoasplitwithlessmuscletensionandresistancetothestretchthanweakerpersonsPerhapswhenallmotorunitstensetogetherevenmoderatelythestretchreflexismoredepressedthanifonlysomemotorunitsweretensingveryhardeitherbecauseofstimulatingagreaternumberofGolgiorgansorbecauseofthemechanicaleffectonallthemusclefibersandtheconnectivetissueinserieswiththem

AspeopleagechangesoccurintheirmusclesthatareassociatedwithadecreaseinstrengthandflexibilitymdashlossofmusclemassandincreasedstiffnessoffibrousconnectivetissueDoesthatmeanthattheelderlycannoteffectivelyuseisometricstretchesNoitdoesnotmdashbecausethesechangescanbeoffsetby

strengthtrainingmdasheveninveryoldage(Fiataroneetal1990Evans1999)AslongasyourjointsarenotdeformedandpermitnormalrangeofmotionandthereisnocontraindicationforstrengthtrainingyoucanbenefitfromisometricstretchesWhatrangeofmotionyoucanachieveandhowfastdependsontheinitiallevelofyourflexibilityandstrengthIfyourmusclesarelongenoughforsplits(youcancheckitwithtestsshownearlierinthischapter)youmightbeabletomakethemstrongenoughtosupportyouinasplitmdasheventhoughgainsinabsolutetermsmaycomemoreslowlythaninthecaseofyoungpeople

CoordinationandflexibilitydependonyouremotionstoobecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsTryjugglingbalancingorstretchingwhenyouareupset

TheopeningcautionyoureadisworthrepeatingMentalrigiditymdashtheinabilitytoabandonfixedideasasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)andcoordinationisconsideredamotorexpressionofintellect(Wazny1981a)

RecapThefollowingfactorsarelistedinorderoftheirimportanceinimprovingflexibility

ThegreatestandfastestgainsaremadebyresettingthenervouscontrolofmuscletensionandlengthSpecialstrengthexercisescanstimulatethemusclefiberstogrowlongerandelongatethefibrousconnectivetissueassociatedwiththemuscleStretchingtheligamentsandjointcapsulesandultimatelyreshapingjointsurfacestakesyearsandbringsaboutthesmallestamountofimprovement(Matveyev[Matveev]1981)

9QuestionsandAnswersonStretchingThesearetypicalquestionsfromreadersofthisbookAmongthemmaybejustthetypethatyouwanttoaskStudytheanswersandperhapsyouwillbeabletoapplythemtoyoursituation

DoesThisMethodReallyWorkAndHowPeoplewhodontbelievewhattheyseeaskthevariationsofthequestionldquoIsittrulypossiblerdquobecauseIguesstheywerenotexposedtorationalsportstraining

QuestionIsittrulypossibletoproduceapermanentinstantlyaccessibleflexibilitythatrequiresnowarm-uporanyotherpreparation

AnswerYesOtherwisewhatisthepointofpracticingmartialartstechniquessuchashighkicksiftheyrequireawarm-upIpersonallyknowmanyathleteswhocandisplaymuchgreaterflexibilitywithoutawarm-upthanwhatIshowinthisbookOfcourseIcandoeverythingthatyouseeinthisbookalsowithoutawarm-upIfyourcoachorinstructorcannotteachyouhowtohavesuchflexibilitythenittellsyousomethingabouthisorherknowledgeofhumanphysiologyandofthemethodologyofsportstraining

QuestionHowlongittakestodofullfrontandsidesplitsusingyourbook

AnswerItdependsonyourstrengthandinitialflexibilitySomepeoplereachsplitswithinamonthwhileothersneedseveralmonths

QuestionWhydoesthebodyhaveanaturaltendencytopreventonefromdoingasplitIknowthatIhavetheabilitytodoasplitbecausewhenIdosidelunges(onelegextendedandonelegpulledinsupportingmybody)Icandoaldquohalf-splitrdquoThatisIcanfullyabduct(extendtotheside)onelegtillmypelvishitsthefloormdashbutwithmyotherlegpulledinunderneathmeIcandothiswithbothlegsbutnotatthesametimeWhydoesthenervoussystemhavetobetrainedtoallowforfullyabductingbothlegsatthesametime

AnswerTofindoutmoreaboutthenervoussystemreadaboutthereflexesinneurologytextbooksorreadchapter8ofthisbook

ApartfromyournervoussystemnotbeingusedtospreadingbothlegsatthesametimeyouradductorsmaybeweakWeakadductorstenseharderandstopyourlegssidewisemovementearlierthanstrongadductorswhenslidingyourlegsapartinastraddlestanceThewidertheanglebetweenyourlegsthelessefficientisyouradductorsleverageandthehardertheytensetokeepthelegs

efficientisyouradductorsleverageandthehardertheytensetokeepthelegsfromslidingapart

QuestionIwonderabouttheresultsofyourmethodinpeoplepastthirtyyearsofageIstartedtaekwondoinmylate30sandcurrentlyIam42yearsoldIwouldliketoknowifitispossibleformetodothesplitswithoutinjuringmyself

AnswerAslongasyourmusclesareresponsivetostrengthtraining(youfeeltheyaregettingstronger)theyarealsoresponsivetostretchingWehaveplentyoftestimonialsfrompeoplepasttheir30ssayingandshowingthattheyjustachievedafullsidesplit

QuestionMostofthestretchesyoushowarepracticeddailyatmymartialartsschoolInfactmostofthemweretaughttousinhighschoolAlsoisometricsordynamictensionisnothingnewtothiscountrySowhyshouldyourresultsbebetter

AnswerItisnotexercisesalonethatmakemymethodeffectiveItisthewayofarrangingtheminthepropersequenceduringaworkoutduringadayandduringaweeklycycleofworkoutsDoingthesameexercisesinthewrongorderreducestheireffectivenessIexplainhowvariouscoordinationspeedstrengthenduranceandflexibilityexercisesinfluenceeachotherSomeexercisesshouldfolloweachotherandsomeshouldnot

QuestionIpracticekarateandmyteachercanliftalegandholditsteadyabovehisshoulderWillyourstaticactivestretchesletmeachievethistypeofstrengthsoIcankickhigherandwithmorepower

AnswerYesandnoStaticactiveflexibilityexerciseswillhelptodevelopyourabilitytoliftandholdthelegbutnottomakeyourkicksmorepowerfulSpecificstrengthforakickeristhestrengththatletsyoupackawallopinakicknottoholdalegupSpecificstrengthforkickingisdevelopedbykickingaheavybagkickingintolayersofspongekickingwithbungeecordsattachedtolegsandotherdynamicexercisessimilartokickingStrengthjustlikeflexibilityisspecifictothespeedofmovementitsangleandrangeofmotion(McArdleKatchandKatch1996)

QuestionDoyouhaveascheduleofwhatwhenandinwhichorderstretchesaredonetoachieveafullsplitIhaveStretchingScientificallybutIthinka

specificroutinewouldbebetter

AnswerWhilethebookdoesnotgivespecific(specificforwhomandwhen)routinesitexplainstheprinciplesofselectingandsequencingexercisessoreaderswhostudiedchapters2and7knowwhentodowhattypeofstretchesdependingontheirneedsandlimitations

QuestionHowdoyougetonthosechairs

AnswerOnewayistostandonthemwhentheyareclosetoeachotherandthenspreadyourlegswiththechairsAnotherwayistoplacethechairssotheyareasfarapartasyourfeetinasplitandthendoahandstandbetweenthemloweryourlegsontothechairsandpushoffthefloorwithyourhandstoassumethefinalpositionWhentryingtolearnthisskillyoushouldstartbyusingtwobooksorsmallblocksofwood

QuestionHowoftenshouldsuspendedsplitsbetriedandhowdoyoumaintainyourstrengthandflexibilityonceyouhaveachievedasuspendedsplit

AnswerEverytimeyoucanliftyourselfoffthefloorwhilesittinginasplityouareprovingthatyouhaveenoughstrengthtodoasuspendedsplitIdonotseeanyreasonformostathletesevertotryanactualsuspendedsplitIdidittocatchyourattentionbutasfarasstrengtheninglegsgoestherearemanybetterandsaferexercises

QuestionIhavepurchased[StretchingScientifically]andyourvideoSecretsofStretchingWhilemysidesplitshaveimprovedmyfrontsplitsarestilllackingInmystyleofChinesemartialartswemustbeabletodropintofrontandsidesplitsIcanslowlylowerintoafullsidesplitbutifItrytodropintooneIcanonlycomewithinonefootofthefloorAsformyfrontsplitsIamstuckatlessthansixinchesfromthefloorWhatcanIdotoremedythis

AnswerOneofthewaysoftrainingfortheabilitytodropintosplitsisdevelopingsuchstrengthastobeabletoslideupfromasplittoastandingpositionYoualreadyknowtheexercisesyouneedforthispurposeandthemethodofusingthembecausetheyareshownonthevideoSecretsofStretching

QuestionArethesidesplitandthefrontsplitindependentordependentImeanthatifIcantdoasidesplitIcantdoafrontsplitandviceversaCanIdoanisometricstretchforasidesplitonlywithoutdevelopingmyfrontsplit

ability

AnswerFlexibilityisjoint-andmuscle-specificOnecanbeabletodoaflatsidesplitwithoutbeingabletodoaflatfrontsplitandviceversaIfyourhipjointshavenormalmobilitythenyoucanachievesittingflatinbothsplitsbutonlyifyouworkonbothofthemIsometricstretchingforoneofthesplitswillhelpsomewhatwiththeotherThereissometransferofthetrainingeffectbetweenthetwosplitsbecausesomemusclesarestretchedbybothofthemmdashbutnottothesamedegree

BodyAlignmentforHipStretchesQuestionWhatisthedifferencebetweensuspendedsidesplitswithtoespointingforwardandwithtoespointingupward

AnswerThesplitwithtoespointingforwardstressesmainlythethighadductorsandrequireslessoutsiderotationofthehipjointthanthesplitwithtoespointingupwardThesuspendedsplitwithtoespointingupwardstressesyourhamstringsinadditiontothighadductorsandformaintainingbalancerequiresgreateroutwardrotationofthehipjointthanthesplitwithtoespointingforward

QuestionMygoalistodoacompletesidesplitwiththetoespointingupwardCanIdoisometricstretcheswithmyheelsonthefloorandmytoespointingupwardWillthisstrengthenthecorrectmusclesorwillitthrowmyhipsoutofalignmentforsplits

AnswerThesafeisometricstretchforthesidesplitwiththetoespointingupwardisshowninsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

Turningyourtoesupwhileslidingdownintoasidesplitwithoutholdingontosomefirmsupportisaskingforamuscletearorworse(ajointcapsuletearoraligamentsprain)becauseofhavingnocontrolovertheslidinglegsandtheprecariousbalance(SeethesectiononldquoInjuriesandStretchingrdquolaterinthischapterfordescriptionsofoutcomeswithsuchastretch)Themostvulnerablemuscleseemstobetheadductormagnusbecauseinthetoes-uppositionabductioniscombinedwiththeexternalrotationofthethighsotheadductormagnusisstretchedmorethaninthenormalsidesplitwithsolesofthefeetontheground

QuestionIhavereadStretchingScientificallyandfindithelpfulIcannotdothesidesplitshoweverIambeyondthestartingpositionyoushowinyourbookbutnotatasidesplitIamnotclearonthepositionofthefeetWhengoingintoasidesplitshouldthesolesofmyfeetremainplantedonthegroundorshouldIallowtheinnersidesofmyfeettobeonthegroundwhichwouldresultinthesolesofmyfeetnotbeingplantedonthegroundWhenIallowthe

innersidesofmyfeettobeonthegroundmylegstendtobendatthekneescausingpainHowimportantisthepositionofthefeetinthestraddleposition

AnswerThepositionofyourfeetinthestraddlestance(orthehorse-ridingstance)isimportantforreasonsexplainedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoPlantyourfeetasshownonthefirsttwophotosinthatsubchapteraslongasyouareinthehorse-ridingstancemdashhoweverwideWhenyouspreadyourlegssowidethatyouarenolongerineventhewidesthorse-ridingstancethenyourfeetwillturnandyourweightwillbesupportedbytheinsidesofyourlowerlegsandfeetWhenyouaresolowinthesplitthatyourweightissupportedbytheinsidesofyourlowerlegsyourkneesshouldnothurt

QuestionInoneofmyKung-FutrainingsessionsIwastoldbyafellowstudentthatpracticinglegraisesinthemorningwasgoodforflexibilityItrieditoutonlytofindthatIhadpaininmykneesandhipsfromtryingitAfterreadingyourbookIdiscoveredthatmyhipswereinthewrongplaceandIwaskeepingmylegtoostraightNotsurprisinglythepainwentawayandIvestartedtomakeprogressMyproblemnowisthatwhenIminthewidehorse-ridingstanceIgetpaininmykneesCoulditbethatImmakingasimilarmistakeandcausingthepain

AnswerKneepaininthehorse-ridingstancemaybecausedbyawrongpositionofthefeet(notpointingforward)andbydoingtoomuchtoosoon(stancetoodeepstandingtoolong)Inthecorrecthorse-ridingstanceyoucannothaveyourlegsstraight

QuestionWhenIstandinkibadachi(thehorse-ridingstance)andtrytogolowerIgetapaininmylowerbackandtheonlywaytorelievethisistoleanforwardCouldyourecommendanystretchestorelievethepainAlsoIlosethestrengthtopinchthefloorafteracoupleofcyclesoftensingandspreadingmylegs

WhenIdothesidesplitIcantdothesplitwithtoespointingforwardIhavetoleanmywholeupperbodyforwardIfItrytodothesplitwithtoespointingforwardwhilekeepingmybodyuprightIfeelpainintheupperoutsideregionofthethighs

AnswerTheseproblemsareslightlydifferentbuttheansweristhesamefor

bothAtendencyforleaningforwardwhenstandinginastraddlestanceisnormalYouleanforwardbecauseyourpelvispositionsitselfforgreaterrangeofhipabductionbuttheweaknessorinflexibilityofyourlowerback(orboth)keepsyoufromkeepingyourupperbodyuprightasyourpelvistiltsforwardHowstraightyoucankeepyourtrunkdependsonthestrengthofyourbackerectorsandalignmentofyourlegsEvenatthelowestpositioninthesplittheyshouldbealignedlikethehorse-ridingstanceTodevelopflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstancestarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderIfyouwanttomakefasterprogressdodeepsquatswithweightsWhendoingthesesquatsstandwithyourfeetashoulder-widthapartandtrytokeepyourtoespointingforward

Feelingpainintheoutsideofthehipjointresultsfromnottiltingthepelvisduringabduction(sidewaysmovement)ofthethighsNothavingenoughstrengthoftheinnerthighsfortensingthemwhilestandingfirmlyinthestraddlestance(ldquopinchingthefloorrdquo)canberemediedbysquatsandexercisesthatspecificallytargetinnerthighssuchastheadductorflysandadductorpulldownsshownonthevideoSecretsofStretching

QuestionIseemtobeverytightinthehipssowhenIkeepmybackstraightandtiltmypelvicforwardIcantgetasclosetothefloorasIcanwhenIleanforwardontoasmallchairIsthisOK

AnswerItisOKbutitisbettertodeveloptheabilitytostandintheproperhorse-ridingstanceasthestrengthandflexibilityofthethighshipsandspinecomesinhandyinotherexercisesAlsowhenyouleanonachairinyourisometricstretchesyoutaketheloadoffthethighssoyoudonotstrengthenthemasmuchaswhentheycarryyourwholeweight

QuestionInmymartialartsclassesIhavestudentswhohavestartedalittlelateinlife(28-50)ThemajorityoftheadultstudentshavemoderatetoseverehippainordiscomfortduringkickingdrillsandstretchingexercisesPleasenotethatsomeofthesestudentshavebeenwithmefortwoyearsandlongerandtheystillhavepainwithonlyamoderateincreaseinflexibilityIsthereanythingthatwecandowiththemorshowthemsoastoalleviatethispainanddiscomfortShouldtheybetakinganythingmdashforexamplesharkcartilageorsomeotherjointbuildingsupplementAndwilltheyevergetoverthishurdle

AnswerTheyshouldlearntheproperalignmentofthehipsforstaticanddynamicsidestretchesSeethesecondformoflegraisetothesideinchapter3ldquoDynamicStretchingrdquoandstaticstretchesinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

QuestionAlthoughIcomewithinonefootofafullsidesplitmyrangeofmotionindynamicstretches(whenIswingmylegouttotheside)ismuchworseWhyisthis

AnswerMakesurethatyouletyourpelvistiltforward(ormovebuttockstotherear)whenyouraiseyourlegtothesideThisactionpermitsraisingyourleghighermdashjustastiltingyourpelvisforwardhelpsinthesidesplit

ManypeopleexperiencequiteabitofdiscomfortevenpaininattemptingthisdynamicstretchTheycanonlyraiseeachlegtoabout45degrees(andithurtsthemwhentheydothat)

TheirproblemTheytrytokeeptheirlegstraightandtoraiseitstraightsidewayswhileattemptingtokeeptheirwholebodystraighttooThisistypicallythecauseofdifficultiesandhippainamongbeginnersattemptingthislegraise

TodramaticallyincreasetheheightofthelegraisetothesideyouneedtotiltyourpelvisforwardasyouraiseyourlegsidewaysThealignmentofhipthighlowerlegandfootinaraisingsidekickshouldbethesameasshowninasideviewofthehorse-ridingstance(seesubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo)TolearnitsproperformdothisStandwithyourfeettogetherextendyourrightarmtothesidehandatyourhiplevelpalmdownSlightlybendyourrightleginthehipandkneejointsFormyourfootcorrectly(knifefootsokutoinkaratebalnalintaekwondo)forthesidekick(bigtoeuprestoftoesdownedgeoffoothorizontalandtensed)RaisetherightlegsuchthatyoukickyourpalmwiththesideofyourfootStartfromhiplevelandgraduallyincreasetheheightoflegraisesMakesurethatyouleanforwardandyourkneeisslightlybentandthatitraisesaheadofyourfootKickingyourpalmforcesyoutoalignyourtrunkpelvisandthighjustrightforthegreatestrangeofmotioninyourhipjointsNoteespeciallytheamountanddirectionoftheforwardleaninthedrawingsbelow

Legraisetotheside

Anotherpurposeofkickingyourpalmistokeepthisdynamicstretchfromturningintoaballisticuncontrolledstretchandtopreventoverstretching

QuestionIamintomysecondweekofdoingtheearlymorningstretchiethelegswingsTheonlyproblemisthatwhenIswingmylegtotheside(andsometimesthefront)mybackclicksinaboutthecenterofmyspineIdonotclickwhenIbendmykneewhenIbringmylegbackdownWillIgetthesamestretchifIbendmykneewhenbringingmylegdownfromtheswing

AnswerYesIwouldsuggestcheckingthestrengthofyourbackmusclestoseeiftheirweaknessrelativetothepsoascausestheclicking

[TwoweekslaterthesamereaderwroteBythewaymybackisbetterForthesideswingsIdontthinkIwasleaningforwardortwistingmyupperbodyinthedirectionoftheswingenoughDoingthatseemstohavedonethetrick]

QuestionIfindthatanyextendeduseoflateralmovementinthehipssuchasforthesidekickortheroundhousekickcausesadullacheinmyhipsThisiseventruewhenItrytodomorningdynamicstretchesItseemsmyhipsinterferemorethanmymusclesTheyseemtopopalottoowhendoingthemorningdynamicstretchDoIhaveanyhopetoworkthroughthistoachieveflexibilityfortaekwondokickingIstheresomewaytohelpmyhipstrengthandmobility

AnswerMakesurethatyoualignyourthighshipsandtrunkasshowninthepictureabove(Legraisetotheside)andonthevideoPowerHighKickswithNoWarm-UpforsideandroundhousekicksIfyourhipsacheeventhoughyoudothesemovementsasshowninthisbookandonthevideothenseeanorthopedicsurgeon

QuestionWhenItrytoraisemylegtothesidemyfootturnsoutwardIsthisduetothetightnessofthemusclesinthelegandhipHowdoIgetoverthis

AnswerTurningofthefootoutwardduringlegraisestothesidemaybecausedbytightnessofthemusclesthatrotateyourthighoutward(externalrotatorsofthehip)TrytoincreaseyourhipsinternalrotationbystretchingyourexternalhiprotatorsSeethestretchesatendsofsubchaptersldquoStretchesleadingtothesidesplitrdquoinchapter5ldquoIsometricStretchingrdquoandinchapter6ldquoRelaxedStretchingrdquo

QuestionWhatisthedifferencebetweenlegraisesorfrontsplitswiththefrontlegstraightandbentattheknee

AnswerTheanglebetweenthethighsinafrontsplitandinfrontraise(kick)isgreateroritiseasiertoincreaseitwhenthefrontlegisbentatthekneebecauseyourhamstringisrelaxedthenExercisewithyourfrontlegstraighttobetterstretchthehamstring

HamstringsoriginateabovethehipjointandattachbelowthekneejointBendingyourkneerelievesthetensionofthehamstringandthuspermitsagreaterrangeofflexioninthehipjointInafullfrontsplityourpelvisisalwaystiltedtothefrontinrelationtothefrontthighnomatterwhatyoudowithyourkneesTiltingofthepelvisisnecessaryforrelaxingtheiliofemoralligamentofthehipjointoftherearthighYoucanachieveagreateramountofforwardtiltwhenthekneeofthefrontlegisbentbecausethenthehamstringofyourfrontlegismorerelaxed

QuestionIcandoafrontsplitbutwhenIattemptasidesplitIgetacertainamountofinchesoffthegroundandwhenItrytoslidefurtherintoadeeperpositionIcantbecausemyhipswontletmeandthenextworkoutsessiontheoutsideofmyhipsaresoreandtightHowcanIincreasetheflexibilityofmyhipssothatImaycompletethesidesplit

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoandinsubchapterldquoTestsofflexibilitypotentialrdquoofchapter8ldquoAllTheWhysofStretchingrdquoIfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistorestuntilyourhipsarenotsoreanymoreandthenpracticeyourstretchesstartingfromthe3-stepshorse-ridingstance(seephotobelow)Ifyoucannotperformthetestorassumethe3-stepshorse-ridingstancethenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforsidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

3-stepshorse-ridingstance

QuestionIpracticehamstringstretcheslyingonmybackbutIamabitconfusedastowhetheritisagoodideatoflattenthebackortomaintainthecurveinthelowerbackCanyoushedsomelightonthis

AnswerInsuchastretchkeepingyourbackstraightormaintainingnormallumbarlordosisstretchesmainlythehamstringsArchingyourback(theoppositeoflumbarlordosis)willputconsiderablestretchonthebackmuscles

DynamicStretchesandMorningStretchQuestionWhenyoudescribeldquolegraisesrdquoyourefertoaslowcontrolledliftingofthelegnotaquickswingingactioncorrect

AnswerControlledyesbutnotveryslowSeethebeginningofchapter3ldquoDynamicStretchingrdquo

QuestionIam39yearsoldandIamarelativelynewstudentoftaekwondo(4months)IhavebeenusingyourbookStretchingScientificallywithmuchsuccessMyconcerniswithmylegraisestotheside(dynamicstretches)Iamunabletokickmyhandasitseemsthatmylegsaretoolong(ormyarmtooshort)todothisonthesideIcandosowiththefrontstretchesbutwhenItrywiththesideIusuallyonlyreachmycalfatbestIhavetriedholdingsomethinginmyhandthatldquoextendsrdquomyreachbutIdontalwayshavesomethingavailableandthisfeelsawkwardWhenIhavenothingIusuallytrytofixaleveltoattainsuchasamarkonthewalltouseasareferencepointIdontseemtohaveanyproblemsbutitseemsthatmystretchescouldbemovingintoballisticterritorywithoutafixedtargetAdvice

AnswerHavingastopforexamplethehandforyourlegraisesorkicksisimportantonlyathighvelocitiesofmovementWhenyoudoyourlegraisesslowyoudonotneedanystop

WhenyoudotheraisesfastyoucantrybendingthekneeoftheraisinglegmoreandyoucanmakecontactwiththelowerpartoftheshinoruseakickingpaddleinsteadofyourhandifyourlegsareldquotoolongrdquoThehigheryouraiseyourlegsidewaysoveryourheadthecloseryouaretokickingyourhand

QuestionWhenIdothelegraisestotheback(dynamicstretches)IfeelthestretchinthehamstringofmysupportinglegasopposedtothequadofthelegthatisbeingworkedIsthisnormal

AnswerYesTheldquoweakestlinkrdquoisthefirsttorespondinanyexercise

QuestionIfdoingdynamicstretcheseverymorningresetsthenervouscontrolofmuscularlengthcantstaticstretchesbedoneinthemorningtoachievethe

sameeffectexceptforstaticflexibilityratherthandynamicSothenifeverymorningIdidstaticstretchingIwouldntneedawarm-uptoachievefullstaticflexibilitywouldI

AnswerPerhapsbutIdonotknowTheathleteswhousethemethodofstretchingexplainedinthebookStretchingScientificallyforafewmonthscandisplaytheirmaximalstaticflexibilityatanytimeanyway

TofindouttheeffectofdoingastaticstretchinthemorningwouldtakeanexperimentthatisnotlikelytobeeverconductedWhyBecausefromtheviewpointofpractice-orientedcoachesnoteveryquestionisworthyofresearch

YouseedoingdynamicstretchesinthemorninggivesanobservableincreaseinathletesdynamicflexibilitylaterinthedaywhetherornottheathletesdoanyfullROM(rangeofmotion)staticstretchesintheirmorningoreveningworkouts

ButathleteswhodofullROMstaticstretchesinvariablydodynamicstretches(orfastmovementsthroughoutthefullrangeofmotion)tooSofindingoutwhathelpsthemshowlargeROMinstaticstretchesmdashwhetheritisduetodynamicstretchesdoneinthemorningortostaticstretchesdoneinthemorningorjustaneffectofstaticstretchesdoneduringtheirregularworkoutsmdashrequiresconductinganexperimentthatcouldinterferewiththeirtraining

ThosewhoachievefullROMthroughisometricstretchesafterafewmonthsofcontinuingtrainingcandisplaytheirfullrangeofmotion(forexampledoasplit)anytimemdasheventhoughinitiallythisdidrequirewarmingupThisismuchlikeliftingweightsmdashforabeginnerestablishinganewpersonalrecordmayrequirecarefullywarmingupbutwithcontinuoustrainingafterafewmonthsthesameweightmaybeliftedcold

WhatandWhenForeveryrulethereisanexceptionmdashbutyouneedtoknowtheldquowhyrdquooftheruleandtheldquowhyrdquoandldquohowrdquooftheexception

QuestionWhendoIdodynamicstretcheswhenstrengthexercisesandwhenisometricstretches

AnswerDodynamicstretchesatleasttwiceperdayonceinthemorningandonceduringawarm-upforyourworkout

Dostrengthtraining2-3timesperweekendingwithisometricstretches

QuestionWhatsequenceofstretchesdoIfollowsincesomekickshurtmyback(Ihavehadbacksurgery)

AnswerEliminatestretchesthathurtyourback

QuestionDoIdothestretchroutinesaftermycardio[enduranceworkout]oraftermyweights

AnswerAfterbothAfterastrengthworkoutincludeisometricstretchesinyourstretchingroutineAfteranenduranceworkoutdonotdoisometricstretchesbutratherstaticrelaxedstretches

QuestionCanIdoanearlymorningstretchafterhavingmybreakfast

AnswerYesifyoucanperformasufficientnumberoflegraiseswithadequateintensityandheightwithoutthrowingupyourbreakfast

QuestionCanIdoanykindsofstretches(relaxedforexample)aftermymorningworkout

AnswerYesyoucandorelaxedstaticstretchesafterthemorningworkoutItwillnotdoanyharmifyouwillnotdoanyfullpowerormaximalforcemovementsforacoupleofhoursafterward

QuestionIjogorruneverymorningWillrunningorjoggingaftertheearly

morningstretchadverselyaffectmywholedaysflexibility

AnswerFortherunningorjoggingdoneaftertheearlymorningstretchtoadverselyaffectyourflexibilityyouwouldhavetoconsiderablyfatiguethemusclesofyourlegs

QuestionHowlongshouldyourestbetweensetsofdynamicstretches

AnswerWhatforIfyouneedtorestbetweensetsofdynamicstretchesyoushouldseeadoctor

QuestionWhileIdonotdostaticstretchingtowarmupbutratherdynamic(bythebythishasreallyimprovedmywarm-uptimethanks)Iwaswonderingifitisnecessaryaftertheendofaworkout(especiallyifIdidisometricstretching)todorelaxedstaticstretchesOrisitsafetoskipthemArethereanyrealbenefitstoperformingthem

AnswerThebenefitofdoingisometricandrelaxedstaticstretchingisincreasedpassiverangeofmotionandareducedamountofforceneededtoholdastretchmdashthatisthetensioninstretched-outpositionsTherelaxedstretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingtherelaxedstaticstretchesafterisometricstretchesmayaugmentthesebenefits

Ifyouarenotinterestedinincreasingyourstaticflexibilitythendonotdostaticstretches

QuestionHowmanystaticstretchesshouldIdoinmyworkout

AnswerPickoneortwoisometricstretchesmdashforexampleoneforadductorsandoneforhamstringsmdashandoneortworelaxedstretchesforthesamemusclesDoasmanysetsofisometricstretchesasyouneedtoreachyourcurrentmaximumrangeofmotionbutdonotforceyourselfifyourmusclesaretiredandstaleThreetofivesetsperstretchshouldbeenoughThenafterisometricstretchesyoucandorelaxedstretchesforoneortwominuteseach

QuestionIsitsafetodosixorsevensetsofisometricstretchesinoneworkout

AnswerItshouldbesafeaslongasyoudonotfeelpainwhileexercisingIwouldnotbesurprisedthoughifyouweresosoreafterthisworkoutthatyou

wouldhavetorestthestretchedmusclesforafewdaysInisometricstretchesaswithmoststrengthexercisesitisneithersafenornecessarytoexhaustthemuscles

QuestionInyouropinionisitbettertoseparatetheisometricstretchingofthefrontandsidesplits(onalternatedaysforexample)

AnswerIsometricstretchesforbothsplitscanbedoneinoneworkouteitherinthewayshowninchapter7ldquoSampleWorkoutPlansrdquoorasisshownonthevideoSecretsofStretchingwhereafterasetofstretchesleadingtothesidesplitIstandinadeeplungeandtensethelegsYoumayalsoworkononeofthesplitsuntilyoureachyourdesiredROMItalldependsontheindividual

TomaketherightdecisionyouneedtopayattentiontoyourbodyandnotdisregarditswarningsYoualsoneedtobeingoodshapeIsometricstretchesrequirenormalstrengthwhichinthecaseoflegsmeansbeingabletocomfortablydoatleast10squatswithabarbellofaweightequaltoyourbodyweightEvenwithnormalstrengthyouneedtobewellrestedtoattemptisometricstretchesBythewayproperstrengthpreparation(resultingingreaterthantheabovedescribedminimumstrength)beforelearningthetechniquesofkickingpreventskneeproblemsandotherjointproblemstoo

QuestionThemorningsarethebesttimeofthedayformykarateworkoutsCanIdoisometricstretchesattheendofthosemorningkarateworkoutsordoIhavetodoisometricstretchesintheevening

AnswerItdependsonyourobjectiveIfhavinggreatdynamicflexibilitywithoutawarm-upduringthedayisnotyourobjectivethenyoucandoisometricsinthemorningIfyouwanttobeflexibleduringtheremainderofthedayafteryourmorningkarateworkoutyoucanpostponeisometricsaswellasotherstrenuousstrengthexercisesuntillateafternoonoreveningJustmakesurethatyouwarmupwellYoualwayshavetomonitoryourprogressifyourstrengthandflexibilitykeepimprovingwhileyoudoisometricsinthemorningworkoutsthenitisfinetodothemthen

QuestionIknowthatyouhaverecommendedmanytimesnottodostaticstretchesbeforedynamicmartialartpracticesUnfortunatelymostmartialartsschoolsthatIhaveseendostaticstretchesaspartoftheirwarm-upmineincludedFornumerousreasonsIdonotwanttoleavetheschoolsoIhave

adaptedaldquosystemrdquotogetaroundthisproblemandwouldappreciateyourcommentsFirstIarriveatclassearlyandIspendabout5-10minuteswarmingupandthenIdomydynamiclegstretchesIthengoouttoclasswhichusuallystartswithsomerunninginplaceoraroundthedojangpush-upssit-upsandthensomestaticstretchingWhenthispartcomesIsimplygetintothepositionsbutIdontreallypushthestretchatallSometimesIwillfeelaveryminorstretchinsomeofthepositionsbutthatisallIsthisaneffectivewaytogetaroundthestretchingissueorarethereproblemsevenwiththisldquolightrdquostretching

AnswerYesitisaneffectivewayofdealingwithanignorantinstructorJuststandinginapositionandpretendingtostretchwilldoyounoharmItisnotwhatthethingiscalledmdashforinstanceastaticstretchmdashbutwhatitdoesthatmattersIfyoustretchnotatallorverylittlethenyouwillnotweakenyourmuscles

Beverycautiouswhenyouactuallystretchstaticallyattheendoftheworkoutoranytimeyouassumealdquostretchingrdquopositionbecausesomemoronshavebeenknowntoapproachastretchingathleteandpushhimorherintoagreaterstretch

QuestionDostaticstretcheshavetobepartofaworkoutorcanIdothembythemselves

AnswerItisbettertodothemattheendoftheworkoutwhenyourmusclesarewellwarmedupThisappliesparticularlytoisometricstretchesYoucandorelaxedstretchesbythemselveswhenyouhavealreadycooleddownfromaworkoutbutdothemslowlysoyoudonothurtunpreparedmusclesSuchstretchingwillbemoredifficultandlesseffectivethanstretchingwhenyouarewarmedup

QuestionSincereadingyourbookandviewingthevideoSecretsofStretchingIhavedecidedtoredomyworkoutroutinesEventhoughIwanttodevelopaworkoutthatwillimprovemykarateskillsandflexibilityIalsowanttomaintainandevenimprovemymusclemassinmyupperbody

HereiswhatIhavecomeupwith

Days1235and6DynamicStretchingAMampampPM

Day1ampamp6TechnicalSpeed(techniquesampampkickingdrillssparring)

Day2ampamp5StrengthIhavelistedtheexercisesintheorderIdothem[Thelistofresistanceexercisesshowsisolationexercisesbeforecomplexmovements(legextensionsandlegcurlsbeforesquatsanddeadlifts)exercisesforstabilizingmusclesbeforetheprimemovers(deadliftsbeforehipadductorsandhipflexorexercisesabdomenexercisesbeforebackextensions)]

Day3Aerobics(jumproperunningsprintsrelaxedstretching)

Day4Off

Whatdoyouthink

AnswerBoththevideoSecretsofStretchingandthebookStretchingScientifically(chapter5ldquoIsometricStretchingrdquo)explainhowtoscheduleworkoutsbutyoumanagedtomissitYourTechnicalorSpeedworkoutmustprecedeyourStrengthorEnduranceworkoutaStrengthworkoutmustprecedeanyEnduranceworkoutwhichisfollowedbyadayofcompleterestoractiverest(easyfunactivity)DonotdoaTechnicalorSpeedworkoutonthedayimmediatelyfollowingeitheranexhaustingStrengthoranexhaustingEnduranceworkoutanddonotdoaStrengthworkoutbeforefullyrecoveringafteranexhaustingEnduranceworkoutbecausesuchsequencesofeffortsleadtoovertraining

InsingleworkoutsdonotworkonendurancebeforeanyotherabilitywiththeexceptionofstaticpassiveflexibilitywhichisdevelopedbyrelaxedstretchesStudyScienceofSportsTrainingforanin-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

RegardingyourstrengthexercisesIsuggestthatinsteadoflegcurlsandextensionsyoudomoresquatsanddeadliftssincetheyarebetterforyourkneesBydoingthedeadliftsbeforeadductorexercisesandabdomencrunchesbeforebackextensionsyoubreaktheruleofneverfatiguingthestabilizersmdashinthisinstanceyourbackwhichstabilizesyourlegsorabdomenmuscleswhichstabilizeyourbackmdashbeforetheprimemovers

QuestionThebesttimeformetodomyisometricstretchesandstrengtheningexercisesislateatnightaround2330ormidnightWillthishaveanyeffectonmyflexibilitygainsordoesitmatter

AnswerLatenightisnotthebesttimeforworkingoutbutiftheexercisedoesnotinterferewithyoursleepingwellthenperhapsitisfineforyou

TheimportanceofgettingenoughofhighqualitysleepformakingprogressisexplainedintheneweditionofScienceofSportsTrainingInthatbookyouwillalsofindinformationonthebesttimesduringthedayfordevelopingdifferentabilitiesandskills

GenerallyitisbettertohaveafewhoursbetweentheendoftheworkoutandgoingtobedtoldquowalkoffrdquothefatiguetensionandexcitementoftheworkoutYoumaywanttotrydoingyourstrengtheningandstretchingexercisesinseveralshortsessionseachdedicatedtoonebodypartduringthedayratherthaninonelongsessionlateatnightForexamplesquatsandisometricstretchesinthefirstsessiondeadliftsandrelaxedstretchesinthesecondsessionordeadliftsaloneinthesecondsessionandrelaxedstretchesinthethirdfinalsession

StretchinginWorkoutsforVariousSportsAthleteswhoaskmewhatstretchestheyshoulddoastoundmeDonttheypracticetheirsportandknowtheirmovesDonttheyfeelwhichoftheirmovementsarerestrictedbytightmusclesAtypicalquestiongoesIhaveyourbookStretchingScientificallyhoweverIwashopingforsomethinggearedsolelyfora___[nameofanysporthere]Doyouhaveanythingonstretchingthatisdesignedfor___MyanswerStretchingScientificallyshowsstretchesformostmusclegroupsandsoanyonecanfindinitstretchestosuitanysportorindividualneedNeverthelessreaderskeepaskingsoherearesomespecifics

QuestionIsitrecommendabletodorelaxed(staticpassive)stretchesduringabodybuildingworkoutegstretchingthepectoralismusclesbetweentwosetsofbenchpresses

AnswerItdependsontheamountofresistanceinyourliftsandonhowstrenuouslyyoustretchThegreatertheresistancethemoredangerousitistodostrenuousstaticstretchesbetweensetsMaximalforceproductionisimpairedforseveralminutesafterstrenuousstaticstretchingYourownliftingexperienceshouldtellyouthatResearchconfirmsittoo(Kokkonenetal1998)

Maximalforceproductioninpurelyconcentric(fromastandstill)benchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemovers(Wilsonetal1994)soflexibilitytrainingcouldaffectitadversely

QuestionIliftweightsandhaveboxingpracticeinadayWhichonemdashliftingorboxingmdashshouldIusedynamicandisometricstretchesbeforeandafter

AnswerDynamicstretchesinwarm-upsforeitherworkoutisometricstretchesafterliftingBoxingpracticeasarule(withveryfewexceptions)shouldprecedeliftingandthereasonswhyareexplainedinthesecondeditionofScienceofSportsTraining

QuestionIwanttoknowifyourmethodswillhelpincreasemyflexibilityinregardtodance(balletandjazz)ForexamplemosttechnicaldancekicksrequireanuprightposturewithaturnedoutstraightlegfromthehipwiththepelvistiltedforwardWouldfollowingyourmethodbeappropriateforthekind

ofbodyalignmentsIneedtoachieveorwouldtheyworkagainstmygoals

AnswerThemethodofstretchingdescribedinStretchingScientificallyaffectsprimarilytheneuralcontrolofmusclesandinthecaseofisometricstretchingalsostrengthensmusclesinextendedpositionsItworksregardlessoftheformofyourmovementsaslongasthemovementsthemselvesarenotinjurious

QuestionIhavebeenusingyourstretchingtechniquesforyears(offandonsince1989)andhavehadgoodresultswiththemWhatIamnowinterestedinisstretchingmethodsspecificallytoenhancethegolfswingietoimprovetheshoulderturnandincreasespeedandstrengththroughouttheswing

AnswerDuringyourgolfswingpracticeyoufeelwhichmusclegroupslimityourmobilityandinwhichpositionsFindinthisbookthestretchesthatgiveyouasimilarfeelingorusingtheprinciplesofstretchingyouknowfromthebookdesignstretchestosuityourneed

QuestionWoulddoingallstretchesforallthebodypartsbetoomuchflexibilitytrainingforkarate

AnswerIthinkitwouldbetoomuchforanysportandforanybodysmuscles

QuestionHowshouldIintroducethismethodintomymartialartsworkout

AnswerDodynamicstretchesatthebeginningofyourworkoutaftertheaerobicpartofthewarm-upThendoyourtechniquesorsparringAttheendoftheworkoutdoyourstrengthorconditioningexercisesthendoisometricstretchesandfollowthemwithrelaxedstretchesIfyoudoyourstrengthexercisesinaseparateworkoutthendodynamicstretchesinthewarm-upandisometricstretchesattheendofthatworkoutDorelaxedstretchesinthecool-downofanyworkouteitherafterisometricstretchesorinsteadofthemIdonotrecommenddoingisometricstretcheseverydayTwotofourtimesperweekdependingonthereactionofyourmusclesisenough

QuestionIdomartialartsandtwotothreetimesaweekaftereachgymworkoutwithweightsIrunforcardiovascularconditioningThisbeingthecasewhenshouldIincorporateisometricandrelaxedstretchesafterliftingandbeforerunningorattheendafterboth(ThisfirstsessionIdidIstretchedaftertherunasmyfinalexerciseanddidnotseemtoexperienceanythinguntoward)Ivealwaysthoughtstretchingistobedoneattheveryendtoreturn

musclestotheiroriginalrelaxedlengthaftertraining

AnswerFirstanendurancerun(evenonly20minuteslong)afterastrengthtrainingworkoutreducesgainsinstrengthThisisbecauseoftheconflictingdemandsthatstrengthworkandaerobicenduranceworkputonthebodyingeneralandonthemusclefibersinparticularThisissueisexplainedinseveralstandardtextsonexercisephysiologyThisconflictismostpronouncedifyouuseveryheavyresistancesuchaswhenattemptingtoincreasemaximalstrengthandlesspronouncedwhenyouareusingmoderateresistanceinahighnumberofrepssuchaswhenworkingonmuscularendurance

UsuallyathletesdotheirstrengthworkoutsondifferentdaysthanaerobicenduranceworkoutswithaperiodofrestbetweentheseworkoutssuchthatfatiguefromonekindofworkdoesnotimpairtheabilitytoperformtheotherThepreferredarrangementiswithaerobicendurancedonerightafterthetechnicalorspeedworkoutandmaximalstrengthworkdoneinaseparateworkoutonadifferentdaymdashbutitalldependsonthecurrentprioritiesandonyourspeedofrecoverywhichdependsonhowmuchyourunandliftDedicatingaseparateworkouttostrengthisusuallydonewhendevelopingmaximalstrengthisthepriorityInthiseventworkontheaerobicenduranceisreducedsofatiguefromitdoesnotinterferewithstrengthworkoutsandthestrengthworkoutisthefirstorsecond(aftertechnique)intheweeklyschedule

Allthisnotwithstandingifyourscheduleworksforyouthensticktoitmdashaslongasyouaresatisfiedwithyourprogress

Secondisometricstretchesarestrengthexercisessotheymaylosesomeeffectiveness(asfarasincreasingstrengthinthestretchedpositions)ifdoneafteranendurancerunIthinkitisbesttodothemattheendofastrengthworkoutafterotherstrengthexercisesIfyouwanttodoisometricstretchestogetherwithyourrunningthenitmaybebettertodothembeforetherunandrelaxedstretchesaftertherun

QuestionWhatstretchesdoyourecommenddoingbeforeandafterrunning

AnswerBeforelong-distancerunningyoucanforgostretchingandthendoallyourstretchesafterrunningFormiddledistancesandsprintsIsuggestthefollowingwarm-upandstretcheslightjoggingplusarmcirclesandarmswingslightjoggingpluskickheelstobuttocksmarchwithheeltotoeraiseslegraises

tothefrontlegraisestothebacklegswingsfronttobackwhilestandingononelegAftertherundoeitherisometricorrelaxedstretchesmdashoneforthecalvesthenoneforthehamstringsandoneforhipflexorsIfyouarenotveryfatiguedafteryourrunyoucanalsododynamicstretchesforlegsbeforetherelaxedstretches

IfsomeofyourmusclesaresotightbeforeanyrunthatyouthinkyouneedtostretchthemjusttorunwellmdashthenIthinkyoushouldseeadoctorandnotberunning

QuestionAreyouawareofanylong-termadverseeffectsofrunningorstrengthtrainingonflexibility

AnswerNorunningorstrengthtraininghavenoadverseeffectonflexibilityprovidedyoutrainrationallydoexercisesinthecorrectsequenceandprovideadequateresttoyourbody

QuestionIskateWhatstretcheswouldyousuggestforin-lineskating

AnswerBeforeputtingtheskatesondolegraisestothefrontbackandsidesWiththeskatesongetaholdonsomesupport(abenchorrail)anddosquatsanddeeplungestostretchthemusclesthatlimityourrangeofmotionGraduallyincreaserangeofmotionbyeitherextendinglegsfurtherbackorloweringhipsmoreAfterskatingdoeitherisometricorrelaxedstretchesmdashoneforthehipflexorsthatalsostretchestheshins(seeFrontofthethighstretchesinchapter5andinchapter6)thenoneforyourhamstringsandfinallyoneforyourinnerthighmuscles

QuestionHowshouldskierswarm-upandstretch

AnswerStretchesforcross-countryskiersFirstwarm-upwithwalkingandthenrunningwithsomeside-to-sideagilitymovementstowarmupanklesandkneesThendodynamicstretchessuchaslegraisesbeforeputtingtheskisonAfterputtingtheskisondoturnsandtwistsinonespotandthengetintoadeeplungepositionandswitchlegsslidingthembackandforthDonotgettireddoingthisbeforetherunAftertherunyoucandoituntilyourlegsaretired

StretchesfordownhillskiersFirstwarm-upwithwalkingandthenrunningwithsomeagilitymovements(sidetosidehopsorjumps)ThendodynamicstretchessuchaslegraisesbeforeputtingthebootsonthenwithbootsandskisondoturnsandtwistsinonespotAfterskiingwhilestillontheskisgodownona

turnsandtwistsinonespotAfterskiingwhilestillontheskisgodownonaverygentleslopespreadinglegswideandthenbringingthemtogetherseveraltimeswhichissimilartoisometricstretches

QuestionWhatwouldbeproperwarm-upandstretchesforswimmers

AnswerWarm-upandstretchesforswimmersarmcirclesandswingsfirstoutofwatertheninthewater(soapartofthemovementisdoneagainstresistance)AfterswimmingtakeatoweloraropeorastickanddoisometricorrelaxedstretchesforthearmsThendoisometricorrelaxedstretchesmdashoneforhipflexorsandquadsthenoneforhamstringsoroneforbothlowerbackandhamstringsandoneabdomenandhipflexorsstretch

QuestionWoulddoingweightliftingandallkindsofstretchesinaworkoutbetoomuchforonesmuscles

AnswerThisdependsonthepersonandtheselectionofexercises(includingstretches)Ifyoudonotfeelsoreaftersuchworkoutsthentheyareprobablyokay

FlexibilityandOtherAthleticAbilitiesQuestionSometimeswhenItrytodoisometricstretchingtomymaximumreachmylegstartstoshakeDoyouhaveanyideawhythatmighthappen

AnswerPerhapstheshakingiscausedbyimpairedinter-andintramuscularcoordinationduetofatigueIfsothenitmightberemediedbyimprovedmuscularstrengthormuscularendurance

QuestionHowmanytimesperweekshouldonedoisometricstretchesIsitthesameaswithliftingweightsinwhichcaseeachbodypartisexercised2or3timesperweek

AnswerBothisometricsandliftingweightsarestrengthexercisesTheybothshouldbedoneduringthesameworkout(strengthworkout)MoreinformationonthisandonrelatedsubjectsisinthebookScienceofSportsTraining

QuestionIamtheonlypersonatmyclubwholiftsweightssoyourmethodsarereallyconvenientformebutcantheothersexpecttoattainmaximumflexibilitywithoutenteringthegym

AnswerStrengthtrainingisnecessaryformartialartsandithelpswithdevelopingflexibilitybutitdoesnothavetobedonewithironweightsBodyweightexercisesandexerciseswithapartnermdashforexampleduringandattheendofatypicalmartialartsworkoutmdashcanbedoneinsteadofstandardexerciseswithweights

QuestionIwanttoincreasemyverticaljumpandmaximizemyflexibilityMycoachestellmeIhavetostretchmyhamstringscalfmusclesandAchillestendontoreachpeakjumpingabilityIsittrue

AnswerIdonotthinkthatimprovedflexibilityofthelegswillbeofanyhelpinjumpingupifyouhavenormalrangeofmotioninthehipskneesandankles

IfyouwanttoknowhowtocombineexercisesdevelopingstrengthjumpingabilityflexibilityandotherabilitiesinyourworkoutsforoptimumresultsreadExplosivePowerandJumpingAbilityforAllSports

QuestionDoyoubelievethatlargermusclesmakeyoulessflexiblethansmallerones

AnswerIfyoudefineflexibilityasapassiverangeofextension(howfarcanyouextendyourjointspassively)thennomdashlargermusclesdonotmakeyoulessflexibleIfyoudefineflexibilityasapassiverangeofflexion(howmuchcanyouflexyourjointspassively)thenyesmdashlargermusclescanmakeyoulessflexiblethansmallerones

QuestionCanrelaxedstretchingexercisespreventmusclesfrombecomingbulkyorbig

AnswerNo

QuestionHowdomyisometricstretcheschangeonceIamabletoliftmyselfupfromthefloorwhileinasplit

AnswerIfyouwanttofurtherincreasethestrengthofyourhamstringsandadductorsyoucantrytoincreasetheirtensionbyholdingweightsinyourhandsorputaweightedbeltonorpressorpullagainstsomeimmovableobject

QuestionToincreaseresistanceandthusthetensionofmymusclesinasplitIholdalongstickandpressitagainsttheceilingwhiletryingtoliftmyselffromthesplitWhatdoyouthinkaboutsuchawayofincreasingresistance

AnswerYourideaofusingalongstickthattouchestheceilingtoaddresistancehasanadvantageovermymethodofholdingweightsmdashitallowsyoutoapplyresistanceatpreciseanglesandinmomentsthatyouchooseItalsoseemssaferthanholdingweightsbecauseyoucanapplytensiongraduallyandreleaseitfasterthanyoucanthrowdownthedumbbellsThedrawbackcomparingtheuseofthesticktodumbbellsisthatyoudonotknowpreciselyhowmuchresistanceyouapply

QuestionYousaythatinanattempttodevelopexceptionalstrengthandflexibilityoneshouldcombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsIfliftingweightswhatexercisesdoyourecommend

AnswerSquatslungesstep-upsdeadliftsgoodmornings

QuestionIwouldliketoknowhowyoufeelaboutfreeweightsforsomeonewhoplaystennisandisstudyingaikido[ortrainsforanytwoormoresports]DoyourecommendusingfreeweightsasasupplementaryformofexercisefortheseathleticendeavorsordoyoufeelthatdoingallthreeformsofstretchingissufficientIfyoudobelieveinusingfreeweightswhatroutinewouldyourecommendfortheabovesports

AnswerResistanceexercisesarenecessaryinsportstrainingeveniftheparticularsportseemstorequirelittlestrengthasameansofinjurypreventionandofpreparingthebodyforintensivetechnicalworkoutsNostretchescanreplacefreeweightsasameansofgraduatedresistancetrainingIcannotgiveyouanyldquoroutinerdquoforuseoffreeweightsbecausethechoiceofexercisesdependsontoomanyconstantlychangingfactorsforanyroutinetobeusefulandIcannotteachyouthemethodologyofsportstraininginafewsentencesInsteadIrecommendthevideoSecretsofStretchingwhichcoverstheprinciplesofgeneralathleticconditioningstrengthandflexibilitytrainingorthebookScienceofSportsTraining

QuestionYesterdayIdidaworkoutwithalotofkickingandtodaymyhamstringsaresoreIsthisduetomymusclesnotbeingstrongenoughOrnotflexibleenoughWhatshouldIdotostopmyhamstringsfromgettingsoreTheydonotgetsoreafterliftingweightsmdashonlyafterkicking

AnswerMusclesorenessisasignthatthestructuralstrengthofmusclesisnotcomfortablyabovethedemandputonthesemusclesKicklessandliftmoreMakesurethatyoumovethroughthefullrangeofmotionandgraduallyaddmoreweightinsuchexercisesassquatsgoodmorningsandstiff-leggeddeadliftsIncreasethenumberofkicksinyourworkoutsgradually

QuestionWhydoyouadvisedoinglongsetsofexerciseswithlowresistanceasapreparationforlow-repetitionandhigh-resistancestrengthexercisesandisometricstretches

AnswerMyrecommendationsincreasethestructuralstrengthofthemusclessotheyarelesslikelytobeexcessivelydamagedbystrenuousexercises(Excessivemuscledamageannouncesitselfasdelayed-onsetmusclesorenessoramusclestrainevenacompletemusclerupture)Thestructuralstrengthofamuscleisdeterminedbythestrengthandcross-sectionalareaoftheslow-twitchmusclefibersandbythestrengthoftheconnectivetissuewithinthemuscleSlow-

twitchmusclefibershaverelativelygreaterstructuralstrengththanfast-twitchfibersespeciallythefast-twitchfiberswithlowoxidativecapacities(FrideacutenandLieber1992LieberandFrideacuten2000)Ittakesmoreforcetostretchandultimatelytorupturetheslow-twitchfibersthanthefast-twitchfibersThisisbecausetheslow-twitchfibersaresmallerthanthefast-twitchfibersandhaveagreaterratioofcellularscaffoldingtothecontractileelements(whicharebuiltoflongthinproteinsthatareeasytotear)

Endurancetrainingthatisdoingmanyrepetitionspersetagainstlowresistanceincreasesthestructuralstrengthofslow-twitchmusclefibers(GleimandMcHugh1997)Suchtrainingalsoincreasesthestructuralstrengthoftheconnectivetissuewithinthemuscleprobablythroughtheanabolicactionofhormonesthataredeliveredtothemusclewiththeincreasedbloodflow(Tiptonetal1975)Theconnectivetissuedamageisconsideredanotheroneofthecausesofdelayed-onsetmusclesoreness(McArdleKatchandKatch1996)

QuestionDontyoureducetheflexibilityofyourlegswhenyoudokickingendurancetrainingforyourlegs

AnswerNotifyoumaintainyourflexibilitywithanincreasedamountofstretchingmdashasmuchasittakestoreachyournormalrangeofmotioninthecool-downstretchesaftertheworkoutandnextdayinthedynamicstretchesofthemorningstretch

QuestionIknowyourecommenddeepandheavysquatsforlegstrengthItrainathomeanddonthaveaspotternordoIhavetimetogotoagymImakickboxerandwouldliketoimprovemylegstrengthforuseinmysportandIwaswonderingwhatalternativetoveryheavysquatsImightuseseeingashowitsnotfeasibletosquatheavywithoutaspotterArethereotherexercisesIcoulddothatwouldproduceasimilarleveloflegstrength

AnswerSquatsanddeadliftsaretheeasiestliftstoself-spotIfyouneedaspotterforasquatthenyouareliftingtoomuchmdashespeciallyinthatyouareakickboxerandnotapowerlifterApersonwhotrainsprogressinggraduallycanself-spotsquatswiththehelpofarackorinemergencycaneasilydumpthebarweighingmorethanonesbodyweight

QuestionIdonthaveanyweightstodosquatsordeadliftsCanIsubstitutedoingahighnumberofrepetitionsofweight-freesquats(3setsof100

repetitions)

AnswerWeight-freesquatsmaystrengthenyourwholebodybutmainlyyourthighsTheweight-freesquatswillhavelittleeffectonthemusclesofyourlowerbackwhicharebeststrengthenedwithdeadlift-likemovementsagainstconsiderableresistance

QuestionWhenonedoesdynamicstrengthexercisesforthegroinandhamstringsinpreparationforisometricstretchesisitbetter(ornecessary)todotheexercisesusingthefullrangeofmotionForexampleregularhamstringcurlsuseaverylimitedrangeofmotionwhereasstiff-leggeddeadliftsworkthemuscleinastretchedposition

AnswerGenerallyyesdothestrengthexercisesinthefullrangeofmotionYoumayconsiderdoingheavydeadliftsafterallyourisometricstretchesforhipsIsometricstretchesleadingtothesidesplitandthefrontsplitinvolvestrongtensionsofpsoasmusclesthatattachtothefrontofthelumbarspineBackerectorsarefatiguedbydoingstabilizingworkduringheavydeadliftsbackextensionsorldquogoodmorningsrdquoandsomayspasmduringisometricstretchesforthesplits

QuestionIdarenotdonormalsquatswithabarbellbecausemywholehipandinnerthighareastightenupforaroundtendaysdespitestretchinginthemorningbeforeandaftertrainingIfIjustdohacksquatsIcanwakeupinthemorninganddoafullfrontandsidesplitDoinghacksquatsaloneavoidstargetingtheinnerthighmuscles(thisiswhyIamveryflexiblewithouttouchingtheinnerthighs)IfIdonttouchanyweightsIdropintosplitsmosttimesoftheday

AnswerThemostlikelycauseofthisexcessivesorenessandtightnessafterstrengthexercisesisthatyouarenotstartingwithsufficientlylowweightstomatchtheweaknessofyourmusclesandthenyouarenotprogressinggraduallyenoughsoasnottooverworkthemEverytimeyoufeeltightnessyoubecomealarmedandabandontheexercisethatexposedyourweaknessandthenwonderwhyyoustayweakinthatareaFortheshort-timesatisfactionofbeingabletodosplitswithoutwarm-upnowyouforsakeanyfurtherdevelopmentofbothstrengthandflexibility

QuestionIfalackofstrengthintheadductormusclespreventsdoingaside

splitdoesthissuggestthatajuniorhighcheerleaderwhodoessplitseasilyhastypicallystrongeradductorsthanforexampleanOlympicdecathletewhocannot

AnswerThelackofstrengthintheadductorsofthethighpreventsachievingandperformingondemandasidesplitifyouareusingisometricstretches

Yestypicallyalittlegirlwhocanslidedownintoasplitandthencanraiseherselfupfromthatsplitcanhavethighadductorsstronger(inrelationtoherbodyweight)attheanglesandextensionsoccurringinthesplitthanadecathletewhocanteventhoughhisabsolutemuscularstrengthmaybegreaterForexplanationofthedifferencebetweenrelativemuscularstrengthandabsolutemuscularstrengthseeScienceofSportsTraining

QuestionAfewmonthsagoIbegantrainingtodotheOlympiclifts(snatchandcleanandjerk)IamsostiffthatIcantreceivethebarcorrectlyinthecleanThemainproblemseemstobemyinabilitytoflexmyhipsfullywhilekeepingmylowerbackextendedThispreventsmefromkeepingmytorsouprightandthebarfallsforwardoffmyshouldersTwolesserbutstillsignificantproblemsaregettingmyelbowshighenoughandflexingmyanklesfarenoughinthelowsquatsoastoremainbalancedfronttobackwithoutleaningforwardTheneteffectoftheseproblemsisthatIsimplycantdoacorrectcleanCanyousuggestanyexercisesorwarm-upstohelpwiththeseproblems

AnswerYourproblemscanberemediedbydoinglotsofdeepandwidesquatswithoutabarbellandwithabarbellinbothfrontsquatandbacksquatpositionsFordynamicflexibilitydothesesquatsfastwithlightweightsandforstaticflexibilitydothemslowbutwithheavierweights

YoumightbenefitfromreadinguponananalysisoftheliftsSomeofthebetterbooksonthissubjectareavailablefromIronMind(ironmindcom)

QuestionIhadneverdonemuchinthewayofweighttrainingbeforeandlatelastyearIsufferedashoulderinjuryIwastoldthatIwasprobablynotstretchingmyshouldersproperlybeforeandafterweighttraining(Iwashavingmostproblemswiththeinclinebenchpress)

HavingstudiedStadionsvideoonkicking(PowerHighKickswithNowarm-Up)IamuncertainthatthestretchingmethodsIhavebeenshownarethemosteffectiveThesearestaticstretchesresistingagainstawallYourldquolawof

specificityrdquomakesmewonderifthereisabetterwayCanyouenlightenme

AnswerIneverdoanyformofstaticstretchingpriortoweightliftingoranyresistanceexercisesStaticstretchestemporarilyweakenandpredisposetoinjurythestretchedmusclesStaticstretchesaretobedoneafterandnotbeforeresistanceexercisesbutIamnotawareofanydetrimentaleffectofnotstretchingtheshouldersaftertheresistanceexercisesAfteralliftheresistanceexercisesaredonewithinnormalrangeofmotiontheywillnotreduceit

Yourproblemmayhavemoretodowithdoingtoomuchtoosoonimproperformofmovementsorimproperbalanceofexercises

QuestionYoudontlikehangingbackstretchesbecauseofpossibleligamentstretchingbutyourecommendstiff-legdeadliftsSodoyourecommendonlybendingovertoacertainextentwhendeadliftingietheweightloweredonlytokneeormidcalf

AnswerWhendonecorrectlythedeadliftdoesnotstretchlowerbackligamentsnoreventhelowerbackmusclesInformationonhowtodoadeadliftisinarticleldquoAdvancedStrengthExercisesforLowerBackmdashYourBestInsuranceagainstBackPainrdquopostedatwwwstadioncomstrength-training-for-sports-and-martial-arts

QuestionIhavebeendoingtaekwondoforsevenyearsnowandthestretchingdoneinclass(fartooquickandnotinthecorrectsequencethatyourecommend)hasneverreallyimprovedmyflexibilityIfindthatifIskiptraininginanyformforaboutaweekortwoIammoreflexiblebutthengetsorelaterafterresumingmytaekwondoworkoutEvenwhenfollowingyourguideafterataekwondosessionIamtoosoreandstiff(inmyhamstrings)toworkoutdailybyyourmethodWhatisthecauseofmysorenessandlackofprogressinflexibility

AnswerTherearetwopossiblecausesofyourlackofprogressinflexibilitydevelopment

1Thetaekwondoworkoutsarerunbyapossiblygoodfighterbutalousycoach(Yousaidthatexercisesarenotdoneinthecorrectsequence)

2YourmusclesaretooweakfortheseworkoutsSorenessafteraworkoutindicatesit

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyour

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyourflexibilitystrengthandendurancetosuchalevelthatafterafewmonthsyoucansafelyreturntotaekwondo

YourtraininghastobesystematicwithgraduallyincreasingworkloadsFollowtheadvicefromthisbookorthevideoSecretsofStretching

QuestionHowmanytimesaweekshouldIdostrengthexercisesbeforeIperformtheisometricstretches

AnswerThemostaccurateanswerisAsmanytimesasittakestogetstrongenoughfortheisometricstretches

StrengthtrainingisnottreatedindepthinStretchingScientificallybecauseitisaguidetoflexibilitytrainingforathletesmdashpeoplealreadyfamiliarwithstrengthtrainingThisbookisforathleteswhowanttoupdatetheirknowledgeofflexibilitytrainingandmaximizeitseffectivenessForstrengthtraininginformationseeeitherchapter6ldquoStrengthrdquoofthebookScienceofSportsTrainingorthebookExplosivePowerandJumpingAbilityforAllSportsAllyouneedtoknowaboutstrengthtrainingasitrelatestoisometricstretchesisinchapter5ldquoIsometricStretchingrdquoofthisbook

AsimpleruleforthosenewtostrengthtrainingTypicallystrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldeitherexercisemoreoftenorincreasethenumberofrepetitionsortheresistance

QuestionYourecommendusingdynamicstrengthexercisesuntilthemusclesarereadyforisometricstretchesIdotwosetsof30repetitionsforeachmusclegroup(groinhamstrings)threetimeseverytwoweeksIsthisoftenenoughIgetsoreifIdotheexercisesanymorefrequentlythanthatWhichisbetterAhardworkoutonceaweekoralighterworkouttwiceaweek

AnswerSlowbutsteadyisbetter

QuestionWhenIstretchoutforataekwondoclassIfindthatforthenexttwodaysIamsoreandstiffingroinmusclesFromyourbookIreadthatthisisa

signthatthosemusclesaretooweakThisisthecasewherelongsetsofhighrepstothepointofburnareusedcorrect

AnswerPerhapstheyaretooweakorperhapsyoudotoomuchLongsetsofmovementsatfullrangeofmotionwillhelpifthemusclesaretooweakbutnotifyoualreadydotoomuch

QuestionHereismygeneralworkoutweekDynamicstretcheverymorningandeveningIdonoisometricstretchesyetasIfearthatmymusclesandtendonsareunpreparedforthemIamanxioustobegintohelpmygrossinflexibilityproblems

MondayWednesdayFridayWeighttrainingkickingdrills1-2milerunTuesdayThursdayTaekwondoclassSaturdayLightenduranceworkoutSundayOff

AnswerDoingweighttrainingpriortokickingdrillsaswellasweighttrainingforlowerbodyandrunningonthesamedayarestrangepracticesInyourcasebecauseyourunsolittlerunningonthesamedayasliftingweightsmayhavenoadverseeffectonyourstrengthButifyouareseriousaboutyourfightingformwhydoyourunsolittleProperarrangementsofworkoutsareexplainedinthebookScienceofSportsTraining

QuestionIm45andgettingbackintotaekwondoaftera20-yearlayoff(redbeltthen)Imingoodshapebuteven20yearsagomyflexibilitywasntthatgreatMygoalofcourseistodothesidesplitWhatdoyouthinkofmyworkouts

Myworkoutweekmorningwarm-upthen1-2setslegraisesallthreedirectionssomekickingpractice2wallsquats(leanbackagainstwalllowerdownandholdfor60seconds)Thenrelaxedstaticstretchesinthisorderfrontofthethighstretchinnerthighorbutterflystretch(PNFandrelaxonthisone)lowerbackstretchcalfandhamstringstretch(PNFandrelaxstyleonthisalso)ThenItrydoingasidesplitSomelightjoggingandImonmywaytoworkasamailman

DuringbreaksatworkIstretcharmsandshouldersdo2wallsquatsleaningagainstmytruckfor60secondseachthenIdo2setsoflowerbackandhamstringstretchesIalsodo2setsoflegstretcheseachabout40secAfterIgethomeeatandshowerIdoatleastonesetof12dynamiclegraisesallthreedirectionsTwiceaweekIhavetaekwondoclass(usuallyMondayand

directionsTwiceaweekIhavetaekwondoclass(usuallyMondayandThursday)WednesdayIdoTae-BoaerobicsclassFridaySaturdayandSundayarelightworkoutdaysnoclassesbutsameroutineotherwiseIdontworkonSundayandononeotherdayitrotatesOnmylightdaysItryandsqueezeinwhatIneedtoknowfortaekwondobesideskickingformsandself-defense

AnswerIthinkyoudotoomuchYouworkouteverydayoftheweekasifyoudidnotknowthatrestisanintegralandnecessarypartoftrainingAmorningstretchshouldconsistofdynamicstretchesperhapsoneortworelaxedstretchesforsomeparticularlyinflexiblemusclegroupbutnoisometricorPNFstretchesmdashespeciallybeforelongphysicalefforts

YoudotoomanyisometricstretchesfortoomanymusclegroupsmdashfivemusclegroupsjustinthemorningOneisometricstretchperonemusclegroupuptothreemusclegroupsstretchedperworkoutisplentyChangethestretchforamoreeffectiveoneonceitnolongerincreasesrangeofmotionToreachyourgoalofasidesplityouhavetodoexercisesthatarespecificallydesignedforreachingitYoualsohavetoobserveyourreactiontotheseexercisesandadjustyourtrainingaccordingly

QuestionYousaythatbicyclingisbadforflexibilityoflowerlimbsHavingbeenanavidcyclistIbelieveyouAndyousuggestthatrunningisabetteralternativeforcardiovascularconditioningTruecomparedtobikingtherangeofmotionismuchgreaterbutwouldntusingyourfullrangeofmotionwhilerunningintroducealdquobrakingrdquoeffectasyourfrontkneewouldbesignificantlyinfrontofyourcenterofgravityinturncausingharmfulstresstotheknee

AlsowhatothercardiovascularactivitiesdoyouthinkarenotdetrimentaltoflexibilityIcantthinkofanythatusethefullrangeofmotionofallthebodypartsinvolved

AnswerMyanswertoyourfirstquestion(onthebrakingeffect)NoToseewhyviewtheslow-motionrunonthevideoSecretsofStretchingTohavethisproblemapersonwouldhavetobepathologicallydiscoordinated

AnswertoyoursecondquestionTheactivitiesdonothavetousethefullrangeofmotionofinvolvedjointsmdashitisenoughthatthemusclesthatcrossthesejointsareatorclosetotheirrestinglengthSoforexamplejumpingropedoesnotreducetherangeofmotioninhipjointsunlikecyclingwheremostmusclesthatcrossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesof

crossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesofexercisesotherthanrunningandropejumpingthatarenotdetrimentaltoflexibilityareshadowboxingrunningupstairsandcross-countryskiing

RunningonskiswhetheronthesnoworusingaNordicTrackorotherskimachinepermitsfullextensionsinhipandkneejointssoitdoesnothavethesameeffectonflexibilityasbiking

AgeandStretchingQuestionIveseenyouradsonlearningtodosplitsafter50butImabitskepticalAfterallGeorgeDillman[whodemonstratesasidesplitsuspendedbetweentwochairswhichheachievedatage50]hasbeendoingmartialartsforalongtimeIveonlybeenatit1yearandamover50Howwillyoursystemovercomemylackofflexibility

AnswerOurmethodofstretchingdependsonmakingyourmusclesstrongerinstretchedoutpositionsItmeansthatyoucanimproveyourflexibilityaslongasyouasyoucanincreaseyourmuscularstrengthSoifyoucanmakeprogressliftingmoreandmoreweightsorovercomingmoreresistanceinanystrengthexercisesyoucanstretchmoretooToseeifyourbonestructureorligamentsarenotgoingtolimityourabilitytodosplitstryoursimpleTestsofFlexibilityPotentialshowninchapter8ldquoAlltheWhysofStretchingrdquo

QuestionIam15yearsoldandIamanxioustostartisometricsasIknowthatisometricstretchesarethequickestwaytoachievingsplitsIhavebeenveryinflexiblemostofmylifeandIamstartingmartialarts(taekwondo)IwanttoknowfromaphysiologicalstandpointwhyIcantdoisometricsIhaventgrownsignificantlyinquiteawhileDoesthismeanImreadyformoreintensetraining

AnswerMaybeyoucandoisometricsandmaybeyoucannotItdependsonyourskeletonsmaturity(whetheryouhavefinishedgrowingornot)andyourphysicianshouldbeabletotellyouonewayortheotherMygeneralrecommendationisthatyoungpeoplewhosebonesarestillgrowingdonotdoisometricstretchesanditsbasedontheadvicefromworld-renownedauthorities(seeChildrenandSportsTrainingandScienceofSportsTraining)

Itisrecommendedthatfifteen-andsixteen-year-oldsliftweightsnoheavierthan100oftheirbodyweight(TherationaleisgiveninScienceofSportsTraining)Foranormaladolescentlifting100ofhisorherbodyweightincommonliftssuchasthesquatdeadliftorbenchpressrequiresmuchlessthanthemaximalmuscularcontractionbutinisometricstretchesmusclesaretenseduptothemaximalvoluntarycontractionThatwouldexceedthemagnitudeoftensionthatisconsideredsafeforanimmatureskeleton

BecauseyoursportrequireskickingandnotdoinggymnasticsplitsIrecommendthatyouconcentrateondynamicstretchesasthemainmeansofdevelopingflexibilityanddosomerelaxedstaticstretchesattheendofacool-downafteryourworkouts

QuestionWhatshouldIfocusonwiththeyoungstudentsmdashmorestrengtheningorshouldIstillbefocusingonstretching

AnswerThatdependsonhowyoungthestudentsareWithlittlechildrendomainlydynamicstretchesWitholderchildrenyoucanaddstaticrelaxedstretcheswithyoungpeoplepastpubertyyoucandoallkindsofstretchingaslongastheyarestrongenoughInformationonstrengthtrainingforchildrenandyouthisinthebookChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappy

GenderandStretchingQuestionIveseenyouradHowcometherearenopicturesofwomendoingthechair(orany)splits

AnswerBecausenowomantookthetroubleofsendingaphotoofhersidesplitbetweenchairsYoucanbethefirst

ButseriouslymdashitappearsthatinmartialartsthereareevenfewerwomenwhoundertakeserioustrainingthanthesmallnumberofmenwhodoInothersportssuchasgymnasticsthesituationisdifferentandmanywomengymnastsdisplaysuchsplitseasilyThismayhavetodowiththelesserqualityofthemajorityofinstructorsinmartialartsascomparedtoinstructorsofgymnasticsaswellaswiththeathletesselectionprocessWomengymnastswhoarerationallytrainedbywell-educatedcoacheshavenoneedtostudymybookorvideoandsodonotsendtestimonials

QuestionIsittruethatfemalesaregenerallymoreflexiblethanmales

AnswerItistrueonlyifcomparingforexamplehipflexibilityofthesexesinthegeneralpopulationbutitisnottrueforindividualsandnotnecessarilytrueforotherjointsDontyouknowmenwhoaremoreflexible(inallmajorjoints)thanmanywomen

Femalesallovertheworldtendtohaveagreaterrangeofmotioninthehipjointandintheelbow(Alter1996)ButresultsofstudiesofdifferencesinflexibilitydoneindifferentcountriesmayvaryforotherjointsForexampleastudydoneintheUSAbyREKoslow(1987)showsthat17-and21-year-oldwomenhavegreaterrangeofmotionthan17-and21-year-oldmenintheshoulderwhileastudydoneinItalybyFRepiceetal(1982)showstheopposite

FromobservationofgymnastsmdashathleteswhoarebothselectedforflexibilityandworkalotonflexibilitymdashyoucanseethatwomengymnaststendtobemoreflexiblethanmenofthesameskilllevelIthastodowithdifferencesinthebonestructureandperhapswithwomengymnastshavingmorecompliantligamentsandusuallylessmusclemassaroundalljointsthanmengymnasts

QuestionIswomensabilitytokickhighmuchbetterthanmens

AnswerIfyourefertohighmartialartskicksmdashdeliveringhardimpactwhenkickinghighmdashthenbasedonmyobservationsIwouldsaynoIfyoumeandance-likekicksthenwomenshowgreaterrangeofmotionthanmen

SoundsinandaroundJointsQuestions(frommorethanoneperson)

1Ihavebeendoingoneofthestretchingroutinesfromthebookforthepastweekandhavenoticeda10increaseinmyflexibilityHoweverIhavenoticedthatmyhipsclickmorethantheyusedtoItdoesnthurtbutitdoesclickIsthisasignthatthehipjointislooseningupordoyouthinkIamdoingsomethingincorrectinthestretchingmethod

2SometimeswhenIamstretchingIhearapoppingnoiseinmyhipareaAfterthenoiseIseemtobeabletostretchalittlefurtherIwasjustwonderingwhatthepoppingnoiseis

3JustrecentlymyhiphasbeenpoppingalotAttimesIhavetomakeitpopinordertofeelbetterItalsosometimespopsjustbymewalkingAlsomykneedoesthesamethingWhatswrongandshouldIseeadoctor

4IamveryflexibleandfitHoweverforthepastmonthorsoIhavenoticedthatwhenIdostraightlegfrontraisesorwhatwecall`axekickswhilemyfootiscomingbackdownIwillfeelandhearapoppinginmyhipjointsWhatisthisfromandwhatshouldIdoaboutit

AnswerThenatureofnoisesinthejointsisbestdeterminedbyacompetentphysician

Increasedflexibility(rangeofmotion)maycausegreaterfrequencyofjointclickingorpoppingresultingfromanenhancedleverageofthejointsbones

PainlessclickingorcrackinginthejointsthemselvesisharmlessespeciallyiffollowedbythefeelingofreleaseoftensionandbyincreasedmobilityItusuallyhappenswhenajointispulledorbentintoagreaterrangeofmotionthanusual

ThereisanegativepressureinthejointsItkeepsjointsurfacesfittingcloselyJointsurfacesnormallydonottoucheachotherAthinlayerofsynovialfluidbetweenjointcartilagesprotectsthemfromrubbingagainsteachotherandthereisgas(ofacompositionsimilartoair)dissolvedinthisfluid

Thecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidand

ThecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidandformingabubblebetweenjointsurfaceswhenthebonesarepulledapartfarenoughAfterseveralminutesthegasredissolvesintothefluid(Alter1996)Poppingorcrackingofjointsisnotharmfulpersebutmaybeasignofjointtightnesscausedbyoverlyorunevenlytensedmusclesmdashfromanimproperstrengthtrainingoraneurologicaldysfunction

Poppingorsnappingoutsideofthejointcavitymaybecausedbyaligamentoratendoncatchingonandthenslippingoverabonyprominenceorbydegenerativechangesinthejoint

SomenoisesmaybecausedbytightmusclesForexampleclickingorsnappingoutsideofthehipjoint(ontheoutsideofthepelvis)maybecausedbyatightiliotibialbandandmayberelievedbystretchesofthehipabductors(gluteusmediusgluteusminimustensorfasciaelataepiriformis)Clickingorsnappingtotheinsideofthehipjoint(frontofthepelvis)maybecausedbyatightpsoasMusclescanbecometightasaresultoftoomucheffortortoofrequentexerciseandnotenoughrest

AnothercauseofsoundsinajointisosteoarthritisWhenjointsurfacesarediseasedandthecartilageiseatenawaytheligamentsandtendonscrossingthejointgetslackTheirslackletsthemmoveinandoutoftheirgroovesmakingpoppingsounds

Loosebodiesinajointmakingcreakingnoisesparticularlyinthekneeandhipjointscanbearesultofchondromalacia(softeningofthearticularsurfaces)Thistypeofdegenerationisaccompaniedbyinflammationpainandswelling

KneecapsmayldquopoprdquowhentheysnapinandoutofalignmentwiththethighboneaskneesarebentandstraightenedThismaybecausedbyweakquadricepsCheckwithadoctorifthekneeshurtswellorgetsoreafterworkingoutorafterwalkingupordownthestairs

Clickinginthehipwhenextendingthehipjoint(aswhendroppingthelegafteranaxekick)andadductingthethigh(bringingitbackinward)afterabductingit(raisingittothesidewhilestanding)maybecausedbythetendonoftheiliopsoascomingbackoverthehipjointcapsuleItisnotpainfulunlessonehasinflammationofthebursa(bursailiopectinea)thatliesinfrontofthehipjointandbeneaththeiliopsoastendonAlsothetendonofthetensorfascialatamaysnapforwardoverthegreatertrochanterofthefemurasonemakessweeping

semicircularmovementswiththelowerlimbordoessquatswithfeetpointingoutThismayindicateweaknessofthethighabductorsSuchsnappingisseldompainfulbutdegenerationofthegreatertrochantermayresultwhenitisexperiencedoveralongperiodToremedythisproblemstrengthentheabductormusclesofthehipandstretchthetensorfascialatamdashoneoftheabductors(Arnheim1986)

Fallsorblowstotheoutsideofthehipcandamagethesuperficialtrochantericbursa(asackwithfluidthatliesbetweenthegreatertrochanterandtensorfascialataandpreventsthemfromrubbingagainsteachother)MajorbleedinginthebursamayresultinaclotthatwithtimewillchangeintoadhesionsorloosebodiesTheseadhesionsandloosebodiescancauseinflammationofthebursaandmakecreakingnoisesduringhipmovementInflammationofthebursaisverypainfulevenwhenoneisnotmovingSeeanorthopedicsurgeonoraphysicianknowledgeableinappliedkinesiologytomakesurethatallisokay

Snappingsoundsfromthehipmaybecausedbytheiliofemoralligamentmovingovertheheadofthefemurduringeitherhipflexionorabduction

PainorSorenessandStretchingIkeepgettingquestionsshowingthattheldquonopainnogainrdquofallacystillpersists

QuestionIboughtyourbookStretchingScientificallyandIameagertotryyourmethodIdontwanttohurtmymusclesandsodecreasemyflexibilityHoweverIamstillnotquitesurehowtodeterminewhenIamnotoverstretchingespeciallyduringdynamicstretchingandisometricstretchingWhataresomeofthefeelingsorsignstotellwhenIhavestretchedenoughforaparticularsetIfpainisoneofthemdoesthatmeanIshouldstretchtillithurtseverytime

AnswerYouhavestretchedenoughwhenyoureachthemaximalpainlessrangeofmotionpossibleatthegivenstageofyourtrainingInbothdynamicandinstatic(isometricandrelaxed)stretchingyouareoverstretchingifyoufeelpain

QuestionShouldIfeelaslightsorenessthenextdayortwoafterisometricstretching(3repsof30secsplitholdsbothfrontandside)AndsinceIdofeelsorenessafterthisactivitywhatshouldIdotostretchisometricallywithoutfeelingpaininmymuscles

AnswerSlightsorenessonceinawhileistobeexpectedintrainingbutsorenessoccurringaftereveryapplicationofthesameexercisesinyourcaseisometricstretchesisasignthatyouarenotreadyfortheseexercisesSeethebeginningofchapter5ldquoIsometricStretchesrdquoforhowtoprepareforisometricstretches

QuestionCanIdodynamicstretcheswhenIamsore

AnswerIthinkthatyoucandodynamicstretchessuchasrelaxedlegraisesandarmswingsIwoulddoonlyasmanyrepetitionsandsetsasIdfeelrelaxingandnottiring

QuestionOneyearagoIhadaligamentinjuryinmykneewhichtook6monthstohealAlsoImetwithanaccidentduetowhichIhadtostopmytrainingfor6monthsNowthatImtryingtocomebackstretchingisbecomingverypainful

EvenwithaminorstretchIexperiencerippingpainatthebackofthekneeIwasnevergoodatstretchingIexperiencenormalpainwhilestretchingtheleftlegbutIfeelsomethingtearingatthebackoftherightknee

IsthereawayIcanimprovemystretchingevenwithabadkneeIsitpossibletodosplitsevenwithanakneelikemine

AnswerAcarefulreadingofStretchingScientificallywouldtellyouthereisnosuchnonsenseasldquonormalpainwhilestretchingrdquoIfyoustretchthroughpainyoumayachieveyoursplitsbutyouwillregretitlaterWhetheryoucanachievesplitswithabadkneedependsontheexactnatureoftheinjuryoneffectivenessofrehabilitationandontherationalmethodofflexibilitytraining

QuestionWithinthetwomonthsthatIhavebeenfollowingyourprogrammyflexibilityhasimprovedagreatdealInthesidesplitIamlowerthanIhaveeverbeeninallmy[five]yearsof[karate]trainingUponreceivingyourvideotapeIstoppedgoingtokaratebecauseIwantedtoconcentrateonlyonmysplitsIdidnotwanttogothroughthepainofstretchinginclassInotherwordsIdidnotwanttomixthetwodifferentstylesofstretchingNowthatmyflexibilityhasimprovedIstartedtoattendkarateworkoutsagainandmyjointsaresoreWhenIkickIfeelsomepainevenwhenthekickisbelowthebeltIsthisnormalIknowforafactthatmyjointsaremoretightthanmostpeoplesIsitpossibletochangethis

AnswerRegardingyourquestiononthecauseofjointpainorsorenessafterreturningtokaratetrainingIcannotgiveyouadefiniteanswerbecauseIdonotknowenoughaboutyouandyourtrainingSomeofthepossiblecausesmaybe

a)poorkickingtechniquesuchasbadbodyalignmentnotleaningbackinroundhouseandsidekicks(seethevideoPowerHighKickswithNoWarm-Upforthepropertechniqueanddrills)

b)inadequatestrengthpreparation(asshownandexplainedinthevideoSecretsofStretching)

c)notenough(orwrong)dynamicstretchinginthemorningandlaterintheday(ithastobedonetwiceadayonworkoutdaysduringyourwarm-up)

d)doingtoomuchtoosoonor

e)abnormalorinjuredjoints(consultyourdoctor)

e)abnormalorinjuredjoints(consultyourdoctor)

QuestionAlthoughthebookandthevideogointodepthaboutstretchingIfoundthattheydidnotfullyexplainthestretchestobeperformedbythosewhosufferfromldquoweakkneesrdquoWhatstrengthexerciseswillstrengthenthemusclesthatstabilizetheknee

AnswerIfyourkneeshurtwhenyoudoastretchchangeitsoyourkneebearslessornoweightForexampleinhamstringstretchesoradductorstretchesleadingtoafrontorsidesplitplacethelowerendofyourthighonachairoronanysupportIfbendingyourkneesisnotaproblemyoumaydotheexerciseshownbelow

ThestrengthexercisesthatstabilizethekneeareallthosethataffectmusclesthatoriginateaboveandattachbelowthekneejointTheseexercisesaresquatsstep-upsdeadliftsandgoodmorningsIfyoucannotdotheseexercisesbecauseyourkneeswereinjuredthenyoucandoisometrictensionswithyourkneesheldatanglesatwhichyoudonotfeelpain

QuestionMygroingetsverysorewhenIdothesidesplitexercisesIsthereanythingIcandoaboutthat

AnswerStrengthenyourinnerthighmuscles

QuestionWhenItrytogodownintothesidesplitsIhurtverybadinmyhipsforupto2weeksIsthisnormal

AnswerItistobeexpectedifyouarenotreadyforsidesplitsanddonotknowhowtopositionyourpelvisSeesubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandthedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAlltheWhysofStretchingrdquoforinformation

ontheproperalignmentofpelvisandthighsIfapplyingthisinformationdoesnothelpthenseeadoctor

QuestionAfterahardsquashgamemyshoulderissoreandisbecomingchronicallysoreAlsomyshoulderjointsmakeallkindsofnoisesasImovemyarmsmdashcreakssnapspopsetcItfeelslikeligamentsandtendonsarecatchingonthingsandthensuddenlysnappingfreeThiscantbenormalisitSoIamdoingthestretchingroutinefortheshoulders

AnswerIdonotbelievethatstretchingyourshoulderswillhelpyouSorenessofyourshoulderthatbecomeschroniccanbecausedbyworkingouttoooftenbyweaknessofsomemusclesoftheupperbodythatcausesmisalignmentoftheshoulderjointandthusforcessomeofitsmusclestoworkinefficientlyandbyoverworkingofthebicepsbrachii(whichmaycauseswellingofitslongheadstendonandgrindagainstitsgrooveinthearmbone)

WheneverligamentsortendonsldquoarecatchingonthingsrdquothereisapossibilityofinflammationandeventualdamagetoinflamedstructuresAninflamedtendonofthelongheadofthebicepsswellsrubsagainstthebonygrooveinwhichitmovesandpopsoutofitAsaresultyougetbonespursinthisgrooveAlsotheligamentthatholdsthetendoninthegroovegetsoverstretchedsothetendonpopsoutofiteasierandgetsfurtheraggravatedThebonespursirritatethetendonandmayeventuallyfryit

Shoulderproblemsusuallystartwiththeimpingementsyndromemdashwhenthebicepstendonorrotatorcuffmusclesaresqueezedbetweentheheadofthearmboneandtoppartsoftheshoulderblade(thecoracoacromialarch)ThisimpingementcausesinflammationofthesubacromialbursaandthemusclespassingunderthecoracoacromialarchEventuallyyoucangetrotatorcufftears(partialorcomplete)andbicepstendoninflammationpossiblyendingwithitscompletetearoravulsion(detachment)fromitsoriginWhenyourmusclesandsubacromialbursaareinflamedthecartilageinyourshoulderjointmayalsobeinflamedandbadlydamaged(rippedandshreddedtothepointwhereitdoesnotevenresemblejointcartilage)Youwontfeelthedamagetoyourjointcartilageuntilthejointmechanicschangedrasticallybecausejointcartilagehasnopainreceptors

PartialtearsofmusclesandbonespursmayrequiresurgerytopreventmoreseriousinjuriestothejointandmusclesAsurgicalrepairofarotatorcuffor

bicepstear(oftenbotharepresent)mayputyououtofyoursportforatleastsixmonthsifnotforeverIsuggestyoureadManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbyDarleneHertlingandRandolphMKesslerThisexcellentbookshouldhelpyouevaluatequalificationsofphysicaltherapistsorevendesignyourownprogramoftherapy

AnothercauseoftheswellingofthebicepstendonmaybeadigestiveproblemInsomedigestiveproblemsthelymphaticsystemisoverwhelmedbytoxinsandcannotremovemetabolicwastefromtiredmusclesMusclesthenrecoverpoorlyandstaypainfulweakandsometimestenseDigestivecausesofyourshoulderproblemscanbeaccuratelydiagnosedandremovedbyadoctorspecializinginappliedkinesiologyTofindsuchadoctorinyourareavisitwwwicakcom

InjuriesandStretchingManypeoplewritetomewithquestionsthatcanbesummedupthusldquoIhaveaboo-booIhaveoverdonemyexercisesIhavetornthisorbrokethatwhatshouldIdonowrdquoBeingpoliteIanswertothiseffectldquoIthinkyoushouldntbedoingitbutnowthatyouhavedoneityoushouldseeadoctorrdquoIhavenocluewhytheythinkitmakessensetoaskwhattodoofsomeonewhohasneverseenthemandwhoisnotaphysicianbutaphysicaleducationteacherThebestIknowabouttreatinginjuriesisthisLookforthebestspecialistyoucanfindanddonotbotherwithpeoplewhodonotcomeacrossascompetentandfullycommittedtodothebestthatcanbedoneThenfollowthedoctorsorderswithoutsecond-guessingAgoodinjuryspecialistcantellyouinadvancehowyoursymptomswillchangeovertimeasyouhealwhenyouwillfeelimprovementandhowlongitwilltakeforfullrecovery

QuestionOnedaywhilestretchinginataekwondodojang[gym]inKoreaIwasdoingldquobutterfliesrdquo[seepicturebelow]

WhenmyinstructorsawthatmykneeswerenottouchingthefloorhecameupbehindmeandforcedthemhardandquicklytothefloorThemusclewaspulledintheleftgroinSincethenIhavebeenveryhesitanttostretchbecauseofdullpaininthatareaMaybeImdoingsomethingwrong

AnswerYesmdashyouweredoingsomethingwrongYouwereputtingupwithtoomuchnonsensefromastupidldquoinstructorrdquoNowyoushouldcontactanAppliedKinesiologistoraMuscleActivationTechniquespractitioneroraverygoodorthopaedicsurgeonandhopeforthebestMyexperiencewithphysiciansspecializinginappliedkinesiologyandwithMATpractitionershasbeenvery

goodandthosethatIhavemetarelessconservativeasfarasexerciserecommendationsgoandmoreknowledgeablepatient-orientedandeffectivethanalltheldquosportsmedicinespecialistrdquothatevertreatedme

Thesafestcourseofactionistoalsoseeanorthopedicsurgeonspecializinginsportsinjuries

QuestionAbout4monthsagoIwasstretchingandinjuredthebackofleftlegIwasdoingthesplitswithmyleftlegforwardandtriedtosinkdownfartherthanmybodywouldallowIfeltasuddenldquopoprdquopreciselywheremylegmeetsmybuttIfeltadullpainbutthoughtIwouldbeokayIcouldntrunorwalkfastforalongtimeNow4monthslaterIcanrunbuttheinjurystillpersistsSometimesIhaveadullpainintheareaorfeelsomediscomfortWhatmightthisinjurybeanddoyouhaveanyadvice

AnswerFeelingapopindicatesthatyouhadathirdorfourthdegreestrain(muscletear)Thisisseriousdamagemdashmanymusclefibersarecompletelytornfasciaisdamaged(inthefourthdegreestrainthefasciaandsothewholemuscleistornapart)ThegapinthemuscleisfilledwithbloodThebloodclotsandisthenreplacedwithastiffscarThebiggertheclotthegreaterthescarthelossofmusclesfunctionandthelikelihoodofrepeatinjuryInternalclotscanalsocalcifymdashturnintosharpbonelikebodiesmdashandkeepcuttingthesurroundingmuscletissueTominimizethedamagemusclestrainsmustbetakencareofimmediatelyIfnotthelossofmusclestrengthandelasticitymaybesuchthatfullfunctionwillneverberegainedandfurtherinjurieswilloccurbecauseofit

YousaythatafterfourmonthstheinjurystillpersistssoIassumethatitwasnottreatedbyamedicalprofessional(Ifithadbeenyouwouldbefullyrecoveredbynow)Afterfourmonthsofneglectthereislittlechanceofregainingmostofthepre-injuryfunctionIfyourmusclewastorncompletelybynownothingcanbedonemdashstitchingandreattachingisdonewithintwoweeksofthestrainIfitwasnottorncompletelythenmaybeitneedsremovaloftheexcessivescartissueorofcalcificationToseewhatyoucandotoregainwhatfunctionyoucanseeanorthopedicsurgeonandaphysicianspecializinginappliedkinesiologyInanycasedonotdreamthatstretchingisthesolutiontoyourproblem

QuestionYousaynottoexerciseuntilaninjuryorproblemistotallysolvedDoesthatmeanavoidingstretchingroutinesuntilajointishealed

AnswerUnlesstoldbyadoctorotherwiseIwouldavoidallexercisewithstrongtensionofmusclesaroundthatjointaswellasanymovementsatthemaximumrangeofmotionThismaystillleaveslowdynamicstretchesstaticactivestretchesandgentlerelaxedstaticpassivestretchesavailabletoyou

QuestionIwasdoingverywellforaboutamonthfollowingyourmethodThenItriedaddingthefrontsplitisometricsaftercompletingmyfoursetsof30-secondsidesplitsandIstrainedmygracilismuscleItseemedthatIjustoverworkeditAnysuggestions

AnswerYourgraciliscouldhavebeenexhaustedbythefoursetsofisometricstretchesforthesidesplitandsothefollowingisometricstretchforthefrontsplitwasmorethanitcouldtakeItisworthknowingthatthegracilisisweakenedbyadrenalstressthatcanarisefromworkorfamilystressorfromtrainingloadsexceedingonesabilitytoadapt

TospeeduprecoveryandtohaveachanceofregainingfullstrengthandfunctionincasesofmusclestrainsorligamentsprainsIrecommendseeingimmediatelyadoctorwhoknowsappliedkinesiologyAgoodappliedkinesiologistwillbeabletohelpyourecoverfromthisinjuryandpossiblyteachyouhowtoavoiditinthefuture

QuestionIjustrecentlypulledahamstringinmyrightlegdoingthefrontsplitIrestitforawhiletillthepainisgonebutitisthesamethingalloveragainwhenIresumeisometricstretches

AnswerAbsenceofpaindoesnotmeanthatrecoveryiscompleteWhenthepainisgonetherehabilitationbeginsmdashandthatisalongwayfrombeingreadyforthepre-injurylevelofactivityAnotherpossiblecausefortherecurrenceofyourmusclestrainisthatrestingyourinjuredhamstringdoesnotremovethecauseoftheinjuryHereismyadvice

a)Seeanappliedkinesiologistoranorthopedicsurgeonconcerningyourhamstring(orwhateverinjury)anddowhatyourdoctoradvisesyoutodo

b)Whenpermittedbyyourdoctorstartdoingthefollowingexercisesinthisorderwalkingclimbingstairsrunninguphillsquatshamstringcurlsstiff-leggeddeadlifts(orotherexercisesappropriateforwhatevermusclesyouhavetorehabilitate)Progressfromoneexercisetoanotheronlywhenfeelingnodiscomfortperformingthepreviousone

c)Onlyaftercompleterecovery(whenhamstringsorotherinjuredmusclesofbothlegsareequallystrongequallyflexibleandhaveequalendurance)canyoutryisometricstretchesinvolvingthosemuscles

QuestionAfterreadingaboutyourstretchingtechniqueinamagazineIdecidedtogetyourbookStretchingScientificallyandseeifitwouldworkformeIstartedinandgottoisometricsplitsThingsweregoingokayforawhileandsuddenlyIfeltmygroinmusclegivewayandalotofpainIguessedthatItoreamuscleandittookabouttwoweeksbeforeIstoppedfeelingpaininmygroinIputthebookbackontheshelf(afterthatexperiencewhowouldnt)anddecidedtopickitbackuptonightWellonceagainIgottoisometricsplitsIstartedreallyhigh(almostinawidelegstancewithmylegsstraight)andtensedmyinnerthighsWithoutwarningIfeltapopandagainthepainreturnedNowmygroinhurtsstandingnormallyandwhenpullingthighstotheinsideIm18andIloveweightliftingWhathaveIbeendoingwrongEverytimeIvetriedisometricstretchesIvetornsomethinganditstakenmeoutofcommissionTheremustbesomewaytocorrectwhatImdoingwrongandachievefull(orevenclosetofull)splits

AnswerWhathaveyoubeendoingwrongIsuspectthatyouhavenotgonethroughtheexerciseprogramofpreparingforisometricstretchesthatisdescribedatthebeginningofchapter5ldquoIsometricStretchingrdquoThesameprogramofexerciseswillhelpwiththefinalstagesofrehabilitatingyourmuscletears

YouwritethatyouloveweightliftingDoyoudomostofyourliftsexplosivelyorwithnearmaximalweightsIfsoyoumaybecapableoftensingyourmusclesverystronglyandveryquicklyIfyoudothatwithmusclesoftheinnerthighwhichmostpeopledonotexerciseforstrengthandmuscularenduranceinadductionmovementsyoucantensethemharderthantheirstructurecanwithstandandripthem(Ifyoutenseamuscleorpullonitveryquicklyitstendonmdashifhealthymdashstiffensandsotheenergyisabsorbedmostlybythemusclesbellywhichstretchesortearsmdashdependingontheamountoftheenergy)

OthercausesMusclesthataretiredorinflamedareeasiertotearthanwell-restedandhealthymusclesIfyoutakesteroidsorsupplementsthatincreasetheforceofyourmusclescontractionsthestructuralstrengthofthemusclesmaylagbehindtheircontractilestrengthandmusclebellyoreventendontearsarelikely

likely

ItisbadtotearamuscleItismuchworsetotearitagainYoucanfindoutthenatureofyourinjuryandhowtofullyrehabilitateitbystudyingbooksoninjuriesthatarelistedatTheAthletesBookshelfIespeciallyrecommendManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbecausethisbookexplainshowtorehabilitateafteraninjuryaswellaswhatthelifetimeconsequencesareofnotlettinganinjuredmusclehealnotrehabilitatingitfullyandreinjuringitAnothertitleIrecommendisComplementarySportsMedicine

QuestionIgotyourbookStretchingScientificallyawhilebackandhaveseengreatprogressHoweverIvedevelopedaninjurytomypectineusmuscleonmyinnerleftthighIinjureditsometimebackexactlyhowIinjureditorwhatIdidtoinjureitItrulydontrememberItsbeennaggingmeforawhileandwhenItrytodothesidesplititpositivelykillsmewithpainIwasdowntoabout1-2inchesoffthefloorbeforethepainfromthisinjurycamebackandpreventedanyseriousfurtherattemptsIpaidmyfirstvisittoanappliedkinesiologisttodayThedoctorpointedtoastrained(orpossiblyslightlytorn)leftpectineusHesuggestedreplacingmyrunningprogramwithlotsofswimmingfrequenticingnoweightexercisesatallandlayingoffthestretchingIguessIhavetwoquestions

1InyourexperiencedoesthissoundreasonableorperhapsdoyouknowofanyotherexercisesIcantry

2IwassoclosetothesidesplitIcanwaitawhilelongertoallowaninjurytohealbutinageneralsenseIguessImaskingistherehopeWillIeverbeabletodoit

AnswerYesitsoundsveryreasonableIdonotsecond-guessaphysicianspecializinginAppliedKinesiologywhohasexaminedyouIfyouwanttokeepstretchingbeforeyourpectineushealsyouwillcrippleyourselfforgood

Donotbesoeagertopreserveyourldquoprideandjoyrdquomdashyournear-sidesplitstretchmdashattheriskofapermanentinjuryFirsthealcompletelythenrehabilitatecarefullyandthenstartworkingoutandstretchingmdashafterallwiththerightstretchingmethodthesillysidesplittakesonlyfromafewweekstoafewmonths

QuestionIamfifty-oneyearsoldingoodshapeForseveralyearsIhavenoticedthatmyrightlegismuchtighterthantheleftandrecentlyIhavenoticeddefinitepaininthemiddleoftherightbuttockthatalsoradiatesdownthelegAweekagoIwasdoingastatichamstringstretchsittingonthefloorwhenIfeltastabofpainacrossmylowerbackIhavehadprettybadspasmseversinceandIhavetroublestraighteningupaftersittingDoyouhaveanysuggestionsastohowcanIovercomethisandgetbacktotraining

AnswerItlookslikeyouhavealowerbackproblemthatwasdevelopingforseveralyearsmdashevenbeforeyoufirstnoticedthatyourrightlegistighterthantheleftTofindoutwhenandifyoucanexerciseagainseeanappliedkinesiologistorasomeonetrainedinmuscleactivationtechniques

QuestionIhaverecentlyrecoveredfromalow-backstrainandhavebeentoldtodosit-upsbackextensionsandlegextensionstokeepthemusclesinthisareastrongIwouldliketoknowifdoingtheseexercisesaftermymorningstretchwoulddefeatthepurposeofthedynamicandrelaxedstretches

AnswerNotheseexerciseswouldnotruintheeffectofthestretchesTomaximizetheeffectofbothexercisesandthestretchesyoumaystartyourmorningwithdynamicstretchesthendotheexercisesforyourbackandthendorelaxedstretches

QuestionInsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoyoustatethatpeoplewhoexperiencekneeproblemsshoulddostrengthexercisesWhatarethesestrengthexercises

AnswerClimbingstairssquatsanddeadlifts

QuestionWhatsortofinjurycouldresultfromdoingthesidesplittoesuppositionIbelievethatmythighwasnotrotatedenoughwhileIwasveryclosetothegroundwhenIrotatedmytoesmoretotheceilingIfeltapoppinginmylefthipSubsequenttothisIhaveexperiencedextremelysharppain(whichIassumeistheresultofnervedamageofsomesort)eversinceThepaininsittingrunsfrommysitbones[ischium]throughmyhamstringandintothecalfandankleareasTheinjurywasalmostayearagoandthepainofsittingistheworstbutithassubsidedmdashatfirstIcouldonlysitfor10minutesbeforehavingtogetupnowitisanhourIhavedutifullydonephysiotherapyexercisesandsubmittedmyselftochiropractictreatmentandIhavehadmypelvisx-rayed(no

problemthere)SpecialistscanfindnothingwrongexcepttosaythatitcouldbepressureonthesciaticnerveItookplentyoftimeoffimmediatelyaftertheinjuryandslowlyintroducedmymartialartsandstretchingroutineagainAllofthisanditisstillnothealedDoyouhaveanysuggestions

AnswerTodoasidesplitwithtoesuponehastostartspreadingthelegswhilesittingandnotslideintothissplitYouwouldnotgetintothistroubleifyouhadusedthestretchesshownintheStretchingScientifically

ItseemlikethespecialiststhatyouhaveseenarerightandthesciaticnerveispressedorirritatedbysomethingTofindoutwhatcausestheirritationandwhattodoaboutityouneedtoseesomeonewhoknowshowtotreatmusculoskeletalinjuries

QuestionYourecommendavoidingrelaxedlowerbackstretchesinastandingpositionsoasnottostretchligamentsUnfortunatelywhenIfirststartedtraininginmartialartsthestandingtoetouchwasoneofthemostcommonstretchesandIdidntknowanybetteratthetimeasIwasunawareofyourmethods

IsthereanywayofknowingwhetheryouhavestretchedtheligamentsofthespineandarethereanycorrectiveexercisesthatcanreshortenthemFurthermorecanhangingfromabarasinhanginglegraisesalsostretchlowerbackligaments

AnswerTofindoutwhetheryouhavestretchedtheligamentsofthespineseeanorthopedicsurgeonOverstretchedligamentsmaybeassociatedwithbackpainbecauseofhypermobilityofbackjointsorbecauseofentrapmentofthetissuesthatnormallywouldbekeptoutofthejointbytheligaments(HertlingandKessler1996)

IdonotknowifitispossibletofullyreshortentheoverstretchedligamentsWithageligamentsofthespinebecomeshorterbutsodothevertebraldisksandtheendresultmaybeligamentouslaxityandbackpainfromthecausesgivenaboveRehabilitationofoverstretchedligamentsconsistsofrefrainingfromstretchingthemanddoingstrengthexercisesforthemusclessupportingthespineIntimetheligamentsmayregainsomeoftheirintegrity(HertlingandKessler1996)

UnlessyoualreadyhaveweakenedligamentsandmusclesofthebackhangingfromabarshouldnotoverstretchthemForhealthypeoplehangingfromabar

fromabarshouldnotoverstretchthemForhealthypeoplehangingfromabardoesnotputsuchstressontheligamentsasbendingforwardwithahunchedbackItislikepullingonastickversusbendingit

NoSuccessManyproblemsdescribedherearisefromnotpayingattentiontowhatiswritteninthisbookandfromneglectingstrengthtrainingpreparationpriortostartingintensivestretchingprogram

QuestionItriedtodeterminemyflexibilitypotentialforasidesplitIcanttiltthepelvisforwardandrotatemythighoutwardIfIcantdothatthendoIhaveahipstructureproblemorisitjustthatmyhipligamentsareverytightWhatshouldIdotoovercomethisproblem

AnswerIthinkthatyouhavemisunderstoodthesidesplittestItseemsthatyoutriedtosimultaneouslytiltyourpelvisforwardandrotateyourthighoutwardThatmustbereallydifficultItrieditandIcouldnotdoiteither

ThetestdoesnotrequiretiltingyourpelvisforwardmdashonlyrotatingyourthighandraisingittothehiplevelReadthesubchapterldquoTestsofflexibilitypotentialrdquoinchapter8ldquoAlltheWhysofStretchingrdquocarefullyanddothetestasshown

QuestionIhavebeenusingisometricstretchesforthefrontandsidesplitsforthreemonthsandhadmadesomeprogressalthoughnotasmuchasIwouldhavelikedHoweverrecentlyIseemtohaveldquohitthewallrdquosotospeakandcanprogressnofurtherIamstillteninchesfromafrontsplitand14inchesfromasidesplitIhavedonetheldquosplittestrdquoandhavetherightrangeofmotionAreweakadductorsholdingmebackandwouldadductorfliesbethebestmethodoftargetingtheseareasMyoveralllegstrengthisverygoodotherwise

AnswerIfindeedyoupassbothsplittests(testsofhipjointsmobilityandthighmuscleslength)thenldquohittingthewallrdquomaybecausedbyweaknessofthemusclesstretchedinthesplits(thighadductorspsoashamstrings)sostrengtheningthemmayhelpInyourstrengthworkoutsdosquatsfrontandsidelungesdeadliftsandgoodmorningsMakesureyoudoyourstrengthexercisesinthefullrangeofmotionldquoHittingthewallrdquomayalsobecausedbydoingtheisometricstretchesallthetimethesameoldwaymdashwiththesameamountoftensioninthesamebodyalignmentonthesamesurfaceTrytensingharderleaningyourtrunkandbendingkneesmoreorlessandstretchingonmoreorlessslipperysurfaceperhapsevenslidingupanddowninstretchedoutstances

QuestionIhaveyourbookStretchingScientificallyandthevideoIbelievethatmyproblemismyhipAsachildIdislocatedmyhipandhavebeenmoreflexibleinonelegthantheotherWhenIdothestretchingexercisesIfeelpaininmyhipsbeforeIevenbegintofeelanytypeofstretchinmylegmusclesWhenIfirststarttodoasidesplitIcanonlymovemyfeetapart2-3feetuntilIgetwarmedupandthetightnessisfrommyhipsWhenIsittodobutterfliesmylegsdonotevencomeclosetotouchingthefloorIsthereanythingthatyoucantellmetohelp

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandinchapter8ldquoAlltheWhysofStretchingrdquo(seethedrawingCorrectalignmentofthighsandpelvisinsidesplit)IfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistostrengthenandstretchthemusclescontrollingyourhipjointsbypracticingyourstretchesinpositionsshownonthosepagesIfevenwithagoodwarm-upyoucannotperformtheTestofFlexibilityPotentialthenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforasidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

ThefactthatthetightnessofyourhipsisrelievedbywarmingupmaymeanthatthecauseoftightnessisasofttissueresistanceratherthanthebonestructureTofindoutforsureseeeitheragoodorthopedicsurgeonoraphysicianknowingAppliedKinesiology

QuestionIamtwentyyearsoldandamextremelyinflexibleparticularlyintheshouldersandhipsIhavebeeninterestedinandworkedatmartialartsoffandonforthepastthreeyearsbutasmuchIwanttobegoodatitIamalwaysdisheartenedbymyinflexibilityIamalmostpositivethatIdonothaveandneverhavehadnormaljointrotationandIcannotdotheside-splittestinStretchingScientificallywhilekeepingmyhipsandraisedleginastraightlineThebookassumesthatmostpeoplewouldpassthistestandsaysnothingaboutwhatdotoifsomeonedoesnothaveldquonormalrdquorangeofmotionintheirhipjointsIrealizethatsincethebookdoesnotmentionitIprobablywillneverbeabletohavefullproperjointrotationbutIjustwanttoimproveitasmuchaspossiblenotnecessarilyformartialartsbutmostimportantlyformyhealth

AnswerIfyoudotheside-splittestproperlyandcannotpassitthenyoumaynothavenormalmobilityofyourhipjointsIfthemobilityofyourhipjointsis

limitedbytheirbonestructurethenyouwillnotbeabletodothefullsidesplitStillifyoukeepworkingonyourflexibility(butwithoutforcingyourjoints)youmayachieveagreaterrangeandeaseofmotionthanifyoudont

QuestionIsitpossibletoincreasetheoutsiderotationofthethighwithstrengthandorstretchingexercises

AnswerThatdependswhatlimitstheoutsiderotationofthethighItmaybelimitedbythebonestructureofyourhipjoint(nothingcanbedoneaboutthat)ortightnessofsofttissues(ligamentsandmusclesmdashthiscanbeworkedon)Ifligamentsatthefrontofthehipjointrestrictyourrangeofoutsiderotationandabductionthenflexingthehipjoint(leaningyourtrunkforward)shouldletyouspreadyourlegswiderbecauseitrelaxesthoseligamentsIfthemusclesthatresistoutwardrotationaretooshortthenexercisesmayelongatethemTrysumosquatsorballetsquats(withfeetpointingoutbutwithouttwistingtheknees)andstretchesinpositionsofmaximaloutwardrotationofthethighorcombinedmaximaloutwardrotationandabductionofthethigh

Asampleinitialpositionforastretchforoutside(external)rotationofthethighliefacedownbendoneknee90degreessotheshinisverticalletthatshinfallinwardanddownsoitisascloseaspossibletotheotherstraightleg

Asampleinitialpositionforastretchforcombinedoutwardrotationandabductionofthethighsitinhalflotus(halfIndiansquat)grabtheankleofthebentlegsoyoucanpullitupputtheotherhandonthekneeofthebentlegsoyoucanpushitdown

Anotheroptionistopatientlyworkonthehorse-ridingstancemdashstartinghighandwithfeetonlyshoulder-widthapartandgraduallyprogressinglowerandthenwiderJustmakesurethatyourstanceisperfectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchestupThewiderandloweryourstancethemoreforwardyouwillhavetotiltyourpelvisAtallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorfixyoursacrumandgetlowerbackandneckpains

QuestionIamfindingitquitedifficulttoassumethehalflotusposition(usedformeditationinShorinjiKempo[amartialart])althoughIamverycloseto

beingabletodofullsideandfrontsplitsIwonderifyoucouldrecommendanystretchesorstrengthexercisestohelpmegetintothelotusposition

AnswerToincreasetherangeofabductionandexternalrotationinthehiptryusingthisstretch

ItcanbemademoreeffectivebyputtingsandbagsonyourthighsclosetoyourbentkneesYoucanalsostretchonethighatatimesittingwithonelegstraightinfrontofyouandtheotherbentwithitsanklerestingonthethighofthestraightlegInsuchahalf-butterflystretchpressyourbentkneedownwithyourarmoruseasandbagtoincreaserangeofmotionandprovideresistanceasinisometricstretchesIthinkitisnotagoodideatoincreaseyourrangeofmotionbystretchingtheligamentsofyouranklesandkneesasthiswillpredisposeyoutoinjuriesItisbetternottodothelotuspositionrightthantohavelaxligamentsAlsoIhavenoticedthatthepeoplewhocandolotuspositiondonothavemuchmusclemassontheirthighsSlimthighsmaymakeiteasiertocrossthelegsandputthetopsoffeetoranklesonthethighsthanmassivethighs

QuestionIhavetriedyourstretchingmethodsandIfindthatthetensioninmyadductorsisgreatandIcannotreallygetanyclosertothefloorinthesidesplitsposition(Slidingdownfromthehorse-ridingstanceIamatleast16inches[40centimeters]fromthefloor)

Havingdonesprintsfor17-oddyearsand10yearsofweights(includingpowerliftingandOlympicliftingmovements)IknowIhavethestrengthbutfindIamcurrentlystuckIcannotdotheside-splittestandhavemyfootpointingupwardsasImovetotryandhavemyhipsinlinemyfootwantstopointtothesideIcangetquitelowdoingafrontsplitbuthavealittletroublegettingthehipstostraighten

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

AnswerWhatisthemaximalrangeofoutsiderotationofyourthigh(seephotobelow)

Ifitislessthan50degreesinthehipjoint(orlessthan70degreesoffootturnout)thenperhapsthatiswhatkeepsyoufromslidinglowerintothesidesplitThefactthatyourfootturnsinwardduringtheside-splittestseemstoindicatethatyoudonothaveenoughrangeofmotionintheoutsiderotationThismaybecausedbythebonestructureofyourhipjointortightnessofyoursofttissuesmdashligamentsandmusclesForsolutionsseemyanswertotheprecedingquestion

YourstrengthfromsprintingandliftingweightsmaybespecificforthesprintingandliftingmovementsyouhavedonebutnotforstandingintheverywidestanceswhenthighadductorshavetotenseinanearmaximalstretchDoingsumosquatsballetsquatsdeepfrontandsidelungesandthehorse-ridingstanceshouldimproveyouradductorsabilitytosupportyourweightinwidestraddlestances

ByhavingldquoalittletroublegettingthehipstostraightenrdquointhefrontsplitIassumeyoumeankeepingthepelvisfromtiltingforward(keepinghipsfromflexing)IfsothenyoutrytodothenearimpossibleInthefrontsplitthepelvisshouldbetiltedforwardtowardthefrontleg

QuestionIama36-year-oldmartialartistwhohasbeenpracticingabouteightyearsIhavebeenanathleteallmylifeandhaveusedmanystrengthandstretchingtechniquesYourmethodshavebeenthemosteffectiveformeAfterusingyourmethodsIfindmykicksarestrongerthanbeforeandIcanldquorecallrdquomymaximumstretchwithverylittlewarm-upTheproblemIseemtohavenowisthatIhavereachedaldquostickingpointrdquoinmysidesplitsandcantgetfurtherdownthanwhatyoushowinthethirdphotoofsubchapterldquoStretchesleadingto

thesidesplitrdquoinchapterldquoIsometricStretchingrdquo(seephotobelow)ImaintainmybodyintheuprightpositionwhendoingsidesplitsanddontusemyhandsforbalanceIusuallydothreetofivesetsholdingeachtensionfor20-30secondsandconcentrateonstrengthgainsasyousuggestIhaverereadyourbookseveraltimesanditappearstomethatImusingyourmethodscorrectlyWhythencantIprogressbeyondthestickingpoint

AnswerThecauseofastickingpointmaybeanyoneofthefollowing

a)lackofstrengthofallmusclesofthethigh(trylowsquatsone-leggedsquatsdeadliftsadductorflysadductorpulldowns)

b)nottiltingpelvisforwardwhilespreadinglegsintoasplitasshownbythedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAllTheWhysofStretchingrdquo(YourpelvismovesontheaxisjoiningbothhipjointsAforwardtiltmakestheinletofthepelvisfacefrontmorethaninanaturalpositionabackwardtiltmakesitfacemoreupward)

c)notgettingenoughrestbetweenworkouts(seetheScienceofSportsTrainingformethodsofevaluatingsufficiencyofrecoveryorreadinessforworkingout)or

d)doingisometricexercisestoooften(2-4timesperweekisenough)

QuestionIamstuckatmycurrentflexibilityrangeImabitsoreaftermyisometricstretchesIdonthaveanysharppainsmymusclesjustfeelstiffIfeelthissorenessintheareaabovemythighs[infrontofmypelvis]myinnerthighsdontbothermeInadductorflyesIcurrentlyuseaweightbootwithabout12lb

oneachfootIuse27lbfortheadductorpulldownload

AnswerYourproblemmayhavetodowithweaknessofyourpsoasmusclesmdashthesorenessinfrontofyourpelvisindicatesitItmaybecausedbyoverworkingthembynothavingsufficientlystrengthenedthemwithlegraisesbeforestartingadductorexercises(seethevideoSecretsofStretching)orbyawrongdietThismaybecheckedbyveryspecifictestsofAppliedKinesiology

QuestionIamalmosttwentyyearsoldingoodshapeandexerciseregularlyandeatverywellIcanreachafrontsplitalmostperfectlywithnowarm-upbutmyrangeofmotioninasidesplitisonlyalittleoverninetydegreesAfterjoggingandthenstretchingisometricallyforthirtyminutesincludingholdingmysidesplitwithnohandsfortwominutesmyrangeofmotionincreasessignificantly(aboutnineinchesoffthefloor)howeverthenextdaymyflexibilityisasifIhadneverstretchedatall

AnswerThefactthatyoucangetsoclosetothesidesplit(onlynineinchesabovethefloor)eventhoughittakesalongsessionofstretchingmeansthatthemostlikelylimitationofyourROMpriortothissessionandonthedayafteristheweaknessofyourmusclesandnotthestructureofyourhipjointsIrecommendthatyoufollowthewholeprogramofstrengthexercisesforhipsandthighsthatespeciallyemphasizesthemusclesthatlimitsidewaysmotioninthehipjointshownonthevideoSecretsofStretching

Ifyoustretchisometricallyfor30minutesthennowonderyoucannotmakeprogressDoingthismuchstrenuouseffortiscounterproductiveLookatthevideoSecretsofStretchingandseehowandforhowlongthestretchesaredone

AlsoconsiderifthejoggingthatyoudopriortostretchingistoointensiveortoolongAsImentioninStretchingScientificallyfatiguingenduranceworkshouldnotbedonebeforestrengtheffortsAerobicenduranceworkshouldnotbedonebeforestrengtheffortsforreasonsexplainedintheScienceofSportsTrainingbutlightaerobiceffortscanbeengagedinafteranystrenuousefforts(speedstrengthanaerobicendurance)asameansofspeedinguprecoveryThisiswhymostofthesampleworkoutsshowninStretchingScientificallyendwithmarchingorjumpingrope

Doyoustartyourisometricstretchforasidesplitfromthehorse-ridingstancepositionshowninthephotobelow(itisfromthesubchapterldquoStretchesleading

tothesidesplitrdquo(chapter5ldquoIsometricStretchingrdquo)Ifnotthenyoumaybeoverstrainingyourthighadductorssotheycannotrecoverfullybetweenworkoutsandsoyouarestuckatthesamerangeofmotion

ImpatienceSomanyaskldquoArewethereyetHowmuchlongerrdquoasiftheyhadnoexperiencewithanyphysicaltrainingandnosenseofitseffectsontheirbodies

QuestionIamwithinonefootofdoingacompletesidesplitHowdoyoufeelwhenyoucandoitImeandoyouonedaystartyourisometricsandgodownallthewaytoafullsidesplitforthefirsttimeIsthereanythingelseIcandotogetoverthehumpandbeabletodothesidesplit

AnswerYouwillnoticethatyouslidelowerandcanstandlowerorinawiderstraddlewithoutmuchchangeintheeffortandwithoutdiscomfortToldquogetoverthehumprdquokeeptrainingandletsmallchangesaccumulateuntilyoufindtobeeasywhatwasoncedifficult

QuestionWhatdeterminesthespeedofprogressinstretching

AnswerThespeedofprogressinstretchingdependsonyourinitialstrengthlevelandinitialflexibilitylevelandonhowrationalyourtotaltrainingprogramisNormallyittakeswellunderayeartodeveloptheabilitytoperformsplitsIwouldliketotakethisopportunitytogiveyouoneessentialtrainingtipConsiderisometricstretchestobestrengthexercisesandapplythemassuchUsesufficientrestbetweenworkoutsDonotdomoreexercisesthanyouneediedonotdomorethantwoisometricstretchesperworkout(youmaydoafewrepetitionsofastretchbutdonotdomanyvariousstretches)Donotoverworkanygroupofmuscles

QuestionWhencanIexpecttodoasidesplitviaisometricstretcheswithoutawarm-upIhavebeenabletodoasidesplitattheendofmyisometricworkoutforabouttwomonthsnowbutittakesabout3setsofstretchestogetthatfardownandIstillstartfromnearlythesameheightabovethefloor

AnswerThereasonsforyouhavingtowarmupbeforeyoucandoafullsidesplitmaybethat

1Yourexercisesalthougheffectiveenoughtoletyoudothesidesplitdidnothaveenoughtimetochangethemusclesofyourlegsasmuchasittakestodosplitswithoutanywarm-upor

splitswithoutanywarm-upor

2Yourbodyhasnotldquolearnedrdquoyetthatslidingintoasplitissafe(Thispossibilitycannotbeconsideredseparatelyfromthefirstone)

Inmyexperienceaninstantsplit(withisometricstretchorwithoutit)cantakefromacoupleofmonthstoafewmonthsafterbeingcapableofdoingafullsplit

Iwouldadvisedoingheavysquatslungesanddeadlifts(normalandsumo)untilyoucanliftweightsheavierthanyourbodyweightinthesquatandabouttwicethebodyweightindeadliftsandusingisometrictensionstoraiseupfromthestraddlestance(extremelylowhorse-ridingstance)andultimatelyfromthesidesplit

QuestionWhatarethepossiblecausesofinconsistencyinflexibilityMyownflexibilityisoftenveryinconsistentFromweektoweeksometimesevendaytodayitvariesanywherefromnearsplittothatofarankbeginnerIseemtohavetheworstflexibilityandmostsorenessadayortwoafteraparticularlygoodkickworkoutinwhichmylegswereverylimberandrelativelyfreeofpain

AnswerYousayldquorelativelyfreeofpainrdquoDoesthismeanthatmostofthetimeyourlegshurtIfsonowonderyourflexibilitysuffersmdashtiredorhurtmusclesarelessflexiblethanrestedandhealthyonesFromwhatyousayitseemsthattheinconsistencyinthelevelofflexibilityyoudisplayiscausedbyirrationaltrainingYoudonothaveenoughstrengthandmuscularenduranceforyourkickingworkoutsandsoaftersuchaworkoutyouaresoreandinflexible

QuestionIdliketoaskyouwhyafterachievingagreatstretchmymusclesseemtotightenagainForexampleIgetmyselfintoafulllotusandthenforawholeweekafterIcantgetevenclosetoit

AnswerIthinkthattherearetwopossiblereasonsforyourproblem

1Youmaybeoverstretchingyourmuscles

2Youmaybeoverworkingthemwithotherexercises

QuestionYouindicatethatsorenessafterisometricexercisesistheresultofoverdoingtheexercisesAfteranisometricworkoutIcanreallyldquofeelrdquothemusclesofmyhamstringsandinnerthighswhenIflexthembutthereisno

painDoesthismeanIamovertraining

AnswerItdependshowlongaftertheworkoutyoufeelthesorenessUsethesamejudgmentasyouwouldinthecaseofliftingweights

QuestionIntheeventthatItrainmyhipflexorsorgluteiveryhardandtheyfeeltiredorsoreshouldIskipdynamicstretchessinceIwouldusethosemusclestoraisemylegs

AnswerUsuallynotifyoudodynamicstretchescorrectlybutultimatelyitdependsonhowsoreyougetYoushouldnotbeinsuchapoorshapeastohavedifficultieswithafewlegraisesnextdayafterahardworkout

QuestionWhenonehasacoupleofdaysoffmdashduetomusclesorenessorjustrestdaysmdashdoesitcauseflexibilitytodecreaseandsetonebackintrainingschedule

AnswerFlexibilityusuallydoesnotdecreasemuchandmayevenincreasebecauseoftherestthemusclesgotIfyoudoisometricstretchesoranystrengthexercisesevenwhenyouaresorebecauseyouaresoanxiousnottoloseyourflexibilitytemporarilyyoumayinjureyourselfandloseitpermanentlyYoucandorelaxedstretcheshoweverevenifyourmusclesaresoreaslongasdoingthesestretchesdoesnotcausepain

QuestionIvebeenusingyourtechniquesforamonthnowwithgoodimprovementwhenIslidedownintoasidesplitHoweverwhenIsitdownandtrytospreadmylegsintoastraddletheredoesntseemtobeanyimprovementthereWhyisthis

AnswerThereasonswhyyoucanstretchyourlegsfurtherwhilestandinginastraddlestancethanwhilesittingarethese

1ToslidedownfromastraddlestanceyouusealternatingtensionsandrelaxationstosuppressyourstretchreflexandsotoslideyourlegsfurtherapartWhenyouaresittingyoudonottenseyourinnerthighsandevenifyouwantedtothereisnothingtogiveyouanadequateresistance

2Whenyoustandthemusclesofyourthighsaretensedandsothestretchreflexmaybedepressed(Duringanisometrictensionthestretchreflexisdepressed)Whenyouaresittingyourthighsarerelaxedandsothestretchreflexisnotdepressed

isnotdepressed

3Youhaveusedisometricstretchesforonlyamonthandthatisnotenoughtimetoshowmuchimprovementinyourrangeofmotioninastaticactivestretch(Spreadinglegswhilesittingwithnopressureagainsttheinsideofthelegsamountstoastaticactivestretch)

QuestionIhavebeentryingforacoupleofmonthstodothesidesplitMyproblemisthatIstillseemtobeaboutthesamedistanceoffthefloornowasIwasthen

Mytrainingroutineconsistsofgoingtothegym3-4timesaweekandliftingweightsforallpartsofthebodyIdosquatslegcurlslungesandhacksquatsformylegsThenwhenIgohomeandjustbeforeIgotobedatnightIdothe100reps[ofadductorflys]fortheinsideofmylegandthenIdotheisometricexercisesforthesidesplit

AnswerYoumaybedoingtoomuchIfyoudo100adductorflyesandisometricstretcheseveryeveningorevenjustontheeveningsafterliftingweightsinthegymthennowonderyouhavetighthipsandotherproblemsAtleastfourtimesperweekyouaredoingtwostrengthworkoutsforthesamemusclegroupsonthesamedaymdashifyouliftseriousweightsitisonlyamatterofashorttimebeforeyougetinjured

YoumayneedtodecreaseorincreasetheresistanceorchangethefrequencyofyourworkoutsmdashdependingonyourreactionFormethodsofmatchingyourtrainingtoyourrecoveryseeScienceofSportsTraining

StretchingMachinesandOtherStrangePracticesQuestionIhavehearditsaidbymanymartialartiststhatstayinginafullsidesplitforhoursatatimeincreasesflexibilityIsthistrueorjustamyth

AnswerJudgeityourselfWhatdotheyhavetoshowforit

QuestionCanastretchingmachinebeusedtoaidstretching

AnswerThereisnoneedforusingstretchingmachinesInrelaxedstretchesforthehipsandthighsyoucanaseasilyrelaxintoastretchonyourownonasmoothfloorIfyoutrydoingisometricstretchesforhipsandthighsinastretchingmachinethemachinewillmakeitmoredifficultforyoutotenseyourmusclesbecauseitpreventstheweightofyourbodyfrompressingonyourthighsandthusforcingthemtotensemoreTheharderyoutenseinisometricstretchesthegreateristhefollowingrelaxationandtheresultingstretch

Inmy25yearsoflivinginPolandIhavenotseenevenonestretchingmachineandIworkedoutinthebestequippedtraininghallsinWarsaw(atAWFmdashtheUniversitySchoolofPhysicalEducation)andinseveralothercitiesIdidntseeastretchingmachineanywherebecauseathletesdonotneedstretchingmachines(ActuallyIhaveneverheardorseenanymentionofstretchingmachinesinanycountryoftheSovietBlocIthinktherewasnotasinglestretchingmachineinthewholeSovietBlocmdashwhowouldneedit)Forable-bodiedpersonsthestretchingmachinesareawasteofmoneyassimplestretchesonthefloordojustaswellorbetter

Ifyouwanttostretchthemusclesofyourshouldersandarmsthenaropewithknotsheldbehindyourbackandworkedwithyourhandslikearosaryorprayerbeadsisallyouneed

Stretchingmachinesldquomaybeparticularlyhelpfulforspecialpopulationssuchastheelderlyandthosewithphysicalproblemsthatpreventthemfromexecutingcertainstretchesbythemselvesrdquo(ldquoStretchingMachinesrdquo1999)UnlessyouhavebeenseverelyinjuredorhaveacripplingdiseaseyoudonotneedamachinetoincreaseyourflexibilityManufacturersofstretchingmachinesknowittooThe

editorsofGeorgiaTechSportsMedicineampampPerformanceNewsletterreportastudyofstretchingmachinesconductedattheUniversityofOregonandfundedbyacompanythatmanufacturesstretchingmachinesThestudyshowedflexibilitygainsamongpeoplewhostretchedonthemachinesbuttheirgainswerenotcomparedtothepeoplewhostretchedwithoutmachines(ldquoStretchingMachinesrdquo1999)

OtherQuestionWhatisthedifferencebetweenyourbookandyourvideoonstretchingDoIneedthevideoShouldIbuyyourvideotogetmyfullflexibility

AnswerStretchingmethodsshowninthebookandonthevideoarethesameThebookshowsstretchesforthewholebodyItonlymentionsbutdoesnotshowexercisesotherthanstretchesthatdevelopstrengthandendurancewhilepromotingflexibilityThebooktellsyouallthatyoumustknowaboutflexibilitybutyouhavetodeviseyourownexerciseprogramonthebasisoftheprovided(andabundant)information

ThevideoshowsstretchesaswellasrecommendedenduranceandstrengthexercisesforyourlegsandtrunkThevideoisoftheldquodo-alongrdquotypeIfyoudonotknowmuchaboutstrengthtrainingifyourflexibilitysuffersbecauseoflackofstrengthifdoingstretchesmakesyourbacktiredifyouareoftensoreafteraworkoutmdashthenthevideomayhelpyou

QuestionWhydontyoumakeavideoforathleteswhohaveaparticularlevelofflexibilityforexamplethosewhocannotreachtheirtoes

AnswerThismethodworksregardlessofanybodyslevelofflexibilityExercisesaredemonstratedatafairlyhighrangeofmotionbutonecandothematanyrangenomatterhowlowandincreaseitgradually

ResourcesforFurtherStudyScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformancebyThomasKurz(IslandPondVTStadionPublishingCompany)2001

Thiscomprehensivetextdelvesdeeplyintotopicssuchasspeedinguprecoveryusingtime-andenergy-efficienttrainingmethodsavoidingovertrainingandinjuriesapplyingprovenmethodsoftrainingtospecificsportsandmaintainingahighlevelofconditionandskillsforyearsYouwilllearnwaystoplanandcontroltrainingforeachworkoutoveraspanofyears

SecretsofStretchingExercisesfortheLowerBody(DVD98min)featuringTomKurz(IslandPondVTStadionPublishingCompany)1990

ThisvideofeaturesanintroductiontogeneralconditioningandfollowsthatwithfourexerciseroutinesmdashoneforbeginnersoneforintermediateandtwoforadvancedathletesYouwilllearnplentyofhow-tosThefocusisoncombiningflexibilitytrainingwithstrengthtraining

PowerHighKickswithNoWarm-Up(DVD80min)featuringMacMierzejewski(IslandPondVTStadionPublishingCompany)1996

Thisvideoteacheseverythingthereistoknowaboutkicksbodyalignmentsthatallowkickinghighandwithpowerwithoutanywarm-upfootworkdrillsanddevelopingpowerSimpleexercisesmakesurethatyourhipsandkneesdonthurtwhenyouthrowhighsideandroundhousekicksYouwilllearntheldquolittlerdquodetailsofkickingtechniquesthatletyoukickhighandwithpowerwithoutawarm-upwhileatthesametimereducingyourchanceofinjury

ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesbyTadeuszStarzynskiandHenrykSozanski(IslandPondVTStadionPublishingCompany)1999

HowwellyoujumpandhowpowerfullyyoupunchpullorthrowdependsonyourexplosivepoweronyourspecialenduranceforexplosivemovementsandonyourspeedcoordinationandflexibilityExplosivePowerandJumping

AbilityforAllSportstellsyouhowtodevelopeachoftheseabilities

ChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappybyJoacutezefDrabik(IslandPondVTStadionPublishingCompany)1996

HereiswhatLyleJMicheliMDDirectorofSportsMedicineatChildrensHospitalBostonPresidentoftheAmericanCollegeofSportsMedicineandFellowoftheAmericanAcademyofPediatricssaidaboutthisbook

ldquoThisbookrepresentsthecumulativeknowledgeandexperienceoftheauthorandmanyofhis[EastEuropean]colleaguesrelatedtotheprogressivepreparationandtrainingforchildreninorganizedsportsrdquo

AppendixAHipJointandShoulderJointinAbduction

ThefollowingphotographstakenbyProfCiszekandDrSmigielski(1997)showconfigurationofthebonesandligamentsofthehipjointandtheshoulderjointinpureabductionandinabductionwithexternalrotation

Fig1Bonesofthehipjointinmaximalabductionmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4roofofjointsocket

Fig2Bonesofthehipjointinmaximalabductionmdashbackview

1roofofjointsocket

2femoralneck

Fig3Bonesofthehipjointinabductionwithexternalrotationmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4lessertrochanter

Fig4Bonesofthehipjointinabductionwithexternalrotationmdashbackview

1greatertrochanter

2lessertrochanter

3femoralhead

Fig5Bonesofthehipjointinabductionwithmoreexternalrotationmdashbackview

1roofofjointsocket

2greatertrochanter

3lessertrochanter

Fig6Bonesofthehipjointinabductionwithexternalrotationmdashtopview

1iliacfossa

2femoralhead

3femoralneck

4greatertrochanter

Fig7Bonescartilageandligamentsofthehipjointinmaximalabductionmdashfrontview

1iliaccrest

2insertionofrectusfemoris

3iliacfossa

4greatertrochanter

5labrumacetabulare

6pubofemoralligament

Fig8Hipjointinmaximalabductionwithexternalrotationmdashbackview

1femoralhead

2capsule

3roofofjointsocket

4freespaceinthejointcavity

Fig9Bonesoftheshoulderjointinglenohumeralabductionmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromionprocess

5greatertubercle

6lessertubercle

7coraco-acromialligament

Fig10Bonesoftheshoulderjointinabductionwithexternalrotationmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromion

5greatertubercle

6lessertubercle

7coraco-acromialligament

AppendixBNormalRangeofMotion(Kapandji197419821987Potter1986)

Neck

Extension55degTrytopointupwithchin

Flexion40degTouchsternumwithchin

Lateralbending35degBringearclosetoshoulder

Rotation70degleftandrightTurnheadfartotheleftthenright

LumbarSpine

Extension30degBendbackward

Flexion60degBendforwardatthewaist

Lateralbending20degBendtotheside

Shoulder

Abduction180degBringarmsidewaysup

Adduction30deg-45degBringarmtowardthemidlineofthebody

Horizontalextension30deg-40degSwingarmhorizontallybackward

Horizontalflexion130degSwingarmhorizontallyforward

Verticalextension45deg-50degRaisearmstraightbackward

Verticalflexion180degRaisearmstraightforward

Externalrotation80degBendarmandmoveforearmawayfrom

Externalrotation80degBendarmandmoveforearmawayfromabdomen

Internalrotation110degBendarmandbringforearmbehindandawayfromback

Elbow

Extension180degStraightenoutlowerarm

Flexion150degBringlowerarmtothebiceps

Pronation80deg-85degTurnlowerarmsopalmfacesdown

Supination90degTurnlowerarmsopalmofthehandfacesup

Wrist

Extension70degBendwristsobackofhandnearsoutersurfaceoflowerarm

Flexion80deg-90degBendwristsopalmnearsinnersurfaceoflowerarm

Radialdeviation15degBendwristsothumbnearsradius

Ulnardeviation30deg-50degBendwristsosmallfingernearsulna

Hip

Extension30degMovethighbackwardwithoutmovingpelvis

Flexion110deg-130degFlexkneeandbringthighclosetoabdomen

Abduction45degSwingthighawayfrommidline

Adduction30degBringthightowardandacrossthemidline

Externalrotation45degFlexkneeSwinglowerlegtowardmidline

Internalrotation40degFlexkneeSwinglowerlegawayfrommidline

Knee

Extension5deg-10degbeyond180degStraightenoutkneeasmuchaspossible

Flexion160degTouchcalftohamstring

Ankle

Extension(Dorsiflexion)20degBendanklesotoespointup

Flexion(Plantarflexion)45degBendanklesotoespointdown

Eversion20degTurnfootsothesolefacesout

Inversion30degTurnfootsothesolefacesin

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MatveyevLP[MatveevLP]1981FundamentalsofSportsTrainingMoscowProgressPublishers

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MoritaniTandHAdeVries1979NeuralfactorsversushypertrophyinthetimecourseofmusclestrengthgainAmericanJournalofPhysicalMedicinevol58no3pp115-130

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OrlikowskaA1991ZastosowaniepoizometrycznejrelaksacjimiesniistretchinguwodnowiebiologicznejsportowcowInWkregupsychofizykalnychzagadnienprofilaktykiiterapiiwsporcieedWTlokinskipp9-22GdanskAWF

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ReidDAandPJMcNair2000Factorscontributingtolowbackpainin

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RenstroumlmPandRJJohnson1986PresentationatSecondScandinavianConferenceinSportsMedicineQuotedinEditorsofSportWyczynowy1994UrazyzprzeciazeniamdashwielkiproblemsportuSportWyczynowyno3-4351-352pp63-72

RepiceFLIannucciRLepriGMagnolfiAMalacarneMManciniLMoriandCJGiannini1982OsservazionisuirapportiesistentitratipoconstituzionaleemotilitagravearticolareParteIIArchivioItalianodiAnatomiaediEmbriologiavol87no4pp301-313

RobertsJMandKWilson1999EffectofstretchingdurationonactiveandpassiverangeofmotioninthelowerextremityBritishJournalofSportsMedicinevol33no4pp259-263

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  • Introduction Getting the Most Out of This Book
  • 1 Flexibility in Sports
    • Injury prevention and flexibility
      • 2 How to Stretch
        • Methods of stretching
        • Early morning stretching
        • Stretching in your workout
        • The use of partners in stretching
        • Children and flexibility training
        • The elderly and flexibility training
          • 3 Dynamic Stretching
            • Arms
            • Legs
            • Trunk
              • 4 Static Active Stretching
              • 5 Isometric Stretching
                • When you are not ready for isometrics
                • When you are ready
                • How to select your stretches
                • Neck
                • Forearm
                • Arms shoulders chest
                • Legs
                • Stretches leading to the side split
                • Stretches leading to the front split
                • Splits and high kicks
                • Trunk
                • Recap
                  • 6 Relaxed Stretching
                    • Neck
                    • Forearm
                    • Arms shoulders chest
                    • Legs
                    • Stretches leading to the side split
                    • Stretches leading to the front split
                    • Trunk
                      • 7 Sample Workout Plans
                      • 8 All the Whys of Stretching
                        • Anatomy physiology and flexibility
                        • Tests of flexibility potential
                        • Practical conclusions for sports training
                        • Recap
                          • 9 Questions and Answers on Stretching
                            • Does This Method Really Work And How
                            • Body Alignment for Hip Stretches
                            • Dynamic Stretches and Morning Stretch
                            • What and When
                            • Stretching in Workouts for Various Sports
                            • Flexibility and Other Athletic Abilities
                            • Age and Stretching
                            • Gender and Stretching
                            • Sounds in and around Joints
                            • Pain or Soreness and Stretching
                            • Injuries and Stretching
                            • No Success
                            • Impatience
                            • Stretching Machines and Other Strange Practices
                            • Other
                            • Resources for Further Study
                              • Appendix A Hip Joint and Shoulder Joint in Abduction
                              • Appendix B Normal Range of Motion
                              • Bibliography
Page 5: Stretching Scientifically: A Guide to Flexibility Training

IslandPondVT05846USA

httpwwwstadioncom

AllrightsreservedNopartofthisbookmaybereproducedinanyformorbyanymeanswithoutwrittenpermissionfromthepublisherexceptforbriefquotationsincludedinareview

Copyrightcopy198719901991199420032015byThomasKurz

PrintedintheUnitedStatesofAmerica

ISBN978-0-940149-15-1

EditingbyRScottPerry

CoverDesignbyTLCGraphicscopy2003wwwTLCGraphicscom

CoverPhotobyChuckShahood

BookDesignbyEvaChodkiewicz-Swider

DrawingsbyEvaChodkiewicz-Swider

PhotographybyChuckShahoodandDonWhipple

IdedicatethisbooktothelateAntoniZagorskiandthelateTadeuszSadowskiWithouttheirhelpitwouldhaveneverbeenwritten

WarningmdashDisclaimer

TheauthorandStadionPublishingCompanyarenotliableorresponsibletoanypersonorentityforanydamagecausedorallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook

Consultyourphysicianbeforestartinganyexerciseprogram

Duetotherapidincreaseofrangeofmotionsomemartialartists

experiencewhileusingthismethodofflexibilitytrainingtheymaykickhigherthantheyareusedtoandmisstheirtargetsWithalittlepracticehowevertheywillregaintheiraccuracy

Wheneverthereareparticularcautionsforyoutoobservetheyaresignaledforyoulikethis

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

TABLEOFCONTENTS

Introduction

GettingtheMostOutofThisBook

1 FlexibilityinSports

Injurypreventionandflexibility

2 HowtoStretch

Methodsofstretching

Earlymorningstretching

Stretchinginyourworkout

Theuseofpartnersinstretching

Childrenandflexibilitytraining

Theelderlyandflexibilitytraining

3 DynamicStretching

Arms

Legs

Trunk

4 StaticActiveStretching

5 IsometricStretching

Whenyouarenotreadyforisometrics

Whenyouareready

Howtoselectyourstretches

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Splitsandhighkicks

Trunk

Recap

6 RelaxedStretching

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Trunk

7 SampleWorkoutPlans

8 AlltheWhysofStretching

Anatomyphysiologyandflexibility

Testsofflexibilitypotential

Practicalconclusionsforsportstraining

Recap

9 QuestionsandAnswersonStretching

DoesThisMethodReallyWorkAndHow

BodyAlignmentforHipStretches

DynamicStretchesandMorningStretch

WhatandWhen

StretchinginWorkoutsforVariousSports

FlexibilityandOtherAthleticAbilities

AgeandStretching

GenderandStretching

SoundsinandaroundJoints

PainorSorenessandStretching

InjuriesandStretching

NoSuccess

Impatience

StretchingMachinesandOtherStrangePractices

Other

ResourcesforFurtherStudy

10 AppendixAHipJointandShoulderJoint

11 AppendixBNormalRangeofMotion

12 Bibliography

IntroductionGettingtheMostOutofThisBookTheessenceofflexibilitytrainingpresentedinthisbookisthesimultaneousdevelopmentofstrengthandflexibilityworkingwithyourbody(especiallythenervoussystem)forfullflexibilitywithnowarm-up

ThemethodofaccomplishingthesegoalscanbesummedupinasingleparagraphTenseyourmusclespriortorelaxingandstretchingthemandtensethemeverytimewhenyouwanttoincreaseyourrangeofmotionduringastretchTosimultaneouslydevelopstrengthandflexibilitytenseyourmuscleswhiletheyarefullystretchedAsyourstrengthinstretchedpositionsincreasessodoesyourrangeofmotionandyourabilitytouseincreasinglygreaterrangeofmotionwithoutawarm-upTodeveloptheabilitytoinstantaneouslyshowfullflexibilityindynamicmovementsdodynamicstretches(suchasarmorlegswings)forafewminutestwiceeverydayThatisallTherestaredetailsbutthesedetailsmakeallthedifferencebetweeneffectivetrainingandfruitlessdrudgeryThatiswhattherestofthisbookisabout

HowtousethisbookThisbookgivesyoualltheinformationyouneedtoaccomplishthemaximumflexibilitypermittedbythebonestructureofyourjointsandbytheirligamentsYouwillbeabletodisplayyourincreasedflexibilitywithoutanywarm-upinbothdynamicmovementssuchaskicksandinstaticpositionssuchassplits

Readchapter1ldquoFlexibilityinSportsrdquoforfundamentalinformationaboutthekindsofflexibilityThinkofitasthebasicdefinitionsyouneedtoknowInadditionyouwillfindkeyprinciplesregardinginjurypreventionandsomecautionsaboutpossiblecausesofdifficultiesyoumayencounter

YouwillfindmanyexercisesherebutyouneedonlyafewofthemtogainalltheflexibilityyouneedforyoursportWhichexercisesyouneeddependsmainlyonyoursportandonyourpersonalcharacteristics

Ifyouareagymnastyouneedalltypesofflexibilitysoyouwillselectneededexercisesfromchapters3(ldquoDynamicStretchingrdquo)4(ldquoStaticActiveStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareakaratekakickboxertaekwondoplayeroranathleteofanycombatsportthatcallsforfull-extensionkicksyouwillselectfromamongtheexercisesshowninchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareaswimmerortrack-and-fieldathleteyouwillselectexercisesfromchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareawrestler(Greco-Romanfree-stylejudosamboorother)youwillneedexercisesmainlyfromchapters5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)Ifyourtechniquecallsforgreatdynamicflexibilityofthelegssuchastheinnerthighripofjudoandotherstylesofjacketwrestlingyouwillalsoneedoneormoreexercisesfromchapter3(ldquoDynamicStretchingrdquo)

Nomatterwhatsportyouparticipateinyoushouldreadchapter2ldquoHowtoStretchrdquoIttellswhentodowhichexercisesandhowtoarrangetheminany

singleworkoutChapter7ldquoSampleWorkoutPlansrdquoshowshowtoapplytheprinciplesofarrangingtheexercisesinpracticeTheseexamplesarenotforslavishimitationbuttoillustratearationalselectionandflowofexercises

Chapter8ldquoAlltheWhysofStretchingrdquowillgiveyouafullunderstandingofthismethodofflexibilitytrainingKnowingthetheorywhytheexercisesaretobedoneinsomeparticularwayandwhattheireffectisonthebodyhelpswithdesigningtrainingprograms

Chapter9ofthebookldquoQuestionsandAnswersonStretchingrdquoconsistsoftypicalquestionsonflexibilitytrainingfromathletesIfyoureadthewholebookyouwillknowanswerstonearlyallthesequestionsinwhichcasethecontentofthischapterwillserveprimarilyforyouramusement

1FlexibilityinSports

Therearesixkindsofflexibilitywithclassificationdependingonthecharacterofthemusclesactionandonthepresenceorabsenceofanexternalforcethataidsmovingthroughtherangeofmotionorassumingandmaintainingastretchedposition(TumanyanandKharatsidis1998)Thesesixkindsare

dynamicactiveflexibility(onlyusingthemusclesofthemovingbodypart)dynamicpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlesslimitofmotion)dynamicpassiveflexibilityoverthepainthresholdanduptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximallimitofmotionpermittedbypaintolerance)staticactiveflexibility(onlyusingthemusclesofthestretchedbodyparttoholdastretchedposition)staticpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlessmaximumstretch)andstaticpassiveflexibilityuptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximalstretchpermittedbypaintolerance)

Practicallyspeakinghoweverintrainingpracticeusuallythreekindsofflexibilityaredeliberatelydevelopedmdashdynamicactivestaticactiveandstaticpassive(belowthepainthreshold)

DynamicactiveflexibilityThisistheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsItisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxationoftheextendedmuscleswithcontractionofthemovingmuscles

Examplesofdynamicactiveflexibility

StaticactiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingonlythetensionoftheagonistsandsynergistswhiletheantagonistsarebeingstretchedOneexampleisliftingthelegandkeepingithighwithoutanysupportAnathletesstaticactiveflexibilitydependsontheathletesstaticpassiveflexibilityandonthestaticstrengthofthemusclesthatstabilizetheposition

Examplesofstaticactiveflexibility

StaticpassiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingyourweight(splits)orusingstrengthnotcomingfromthestretchedlimbssuchasliftingandholdingalegwithyourarmorbyotherexternalmeans

Examplesofstaticpassiveflexibility

Passiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreatertheflexibilityreserveandthegreaterthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasactiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityproportionaltotheincreaseofstaticflexibility(Matveyev[Matveev]1981)

TheprinciplesofflexibilitytrainingarethesameinallsportsOnlytherequiredlevelofagivenkindofflexibilityvariesfromsporttosport

TheflexibilityofanathleteissufficientlydevelopedwhenthemaximalreachofmotionsomewhatexceedsthereachrequiredincompetitionThisdifferencebetweenanathletesflexibilityandtheneedsofthesportiscalledldquotheflexibilityreserverdquoorldquotensilityreserverdquoItallowstheathletetodotechniqueswithoutexcessivetensionandpreventsinjuryAchievingthemaximumspeedinanexerciseisimpossibleatyourextremerangesofmotioniewhenyouhavenoldquoflexibilityreserverdquo

Thetrainingofflexibilityaswellasofanyothermotorabilityshouldproceedinformfromgeneraltosport-specificmdashreflectingtheneedsofparticularsportsInchoosingstretchesyoushouldexamineyourneedsandtherequirementsofyouractivityForexampleifyouareahurdleryouneedmostlyadynamicflexibilityofhipstrunkandshouldersToincreaseyourrangeofmotionyouneedtododynamiclegraisesinalldirectionsbendsandtwistsofthetrunkandarmswingsYoucanperfectyourtechniquebydoingvariousdynamicexercisesconsistingofwalkingorrunningoverthehurdlesThehurdlersstretchastaticexercisedoesnotfitintoyourworkoutbecauseitstrainsyourkneebytwistingitSimplefrontandsidesplitsarebetterforstretchingyourlegsTheexplanationthatinthehurdlersstretchyourpositionresemblestheoneassumedwhilepassingthehurdleispointlessYoucannotlearndynamicskillsbyusingstaticexercisesandviceversaThetechniqueofrunningoverthehurdlesisbetterdevelopedinmotion

InkarateorkickboxingpunchesblowsandkicksshouldhittheirtargetswithmaximumspeedSometargetsrequirenearlyfullystretchedmusclesofthehittinglimb(inthecaseofkicksalsoofthesupportingleg)Yournervous

hittinglimb(inthecaseofkicksalsoofthesupportingleg)YournervoussystemhasawayofmakingsurethatastretchparticularlyasuddenonedoesnotendabruptlycausingamuscletearButagradualslowingdownbeforethemomentofcontactwillspoiltheimpactThereforeyouhavetotrainyournervoussystemsoyoucanhavemaximalspeedatthemomentofcontactevenifitisclosetothemaximalreachofmotioninthismovementInthecaseofkicksyoucanlearnthisskillbyusingyourhandasatargetforthemCentersinyourbrainthatregulatecoordinationandrapidmovementsknowaboutthehandTheyknowwhereitisandthatitcanstopthekicksothelegdoesnothavetobesloweddowngraduallytopreventoverstretching

Examplesofexercisesdevelopingtheabilitytokickwithmaximumspeedattherangesofmotionrequiredinfighting

YoumustfirstdeveloptheabilitytomoveyourlimbswithmoderatespeedwithinafullrangeofmotioninjointsinordertodothesespecifickickingdrillsYoushouldstartatalowerheighttoavoidinjuryfromanysuddencontractionofrapidlystretchedmusclesYoucanusethisexerciseonlyinawarm-upbecauseofthelimitedvarietyofkicksthatyoucanpracticethisway

FightersrelyingonhighkicksastheircombattechniquesshouldspendafewminutesinthemorningonthedynamicstretchingoftheirlegsStartingslowlytheyshouldgraduallyraisethelegshigherLatertheyshouldincreasethespeedoftheirmovementsperhapsevenusingthepreviouslydescribedldquohand-kickingrdquodrillPracticalexperience(NorthKoreanSovietblocscommandounits)showsthatdoingtheactualcombatkicksinthismorningstretchisnotnecessarytobeabletodothemlaterinadaywithoutawarm-up

Wrestlers(freestyleGreco-Romanjudoandothers)needespeciallygreatstaticstrengthinextremerangesofmotiontogetoutofholdsandlocksTheywillbestdevelopthisstrengthbyisometricstretchingandliftingweightsthroughthefullrangeofmotionalongappropriatepaths

GymnastsandacrobatsmustdisplayahighdegreeofdevelopmentofallkindsofflexibilitywithgreateremphasisonstaticactiveflexibilitythaninanyothersportTrainingforanddisplayingstaticactiveflexibilityrequiresgoodstrengthinthetrunkmusclesespeciallyinthelowerback

RowersshouldhavehamstringslongenoughtoallowthemtoleanfarforwardatthecatchphaseoftherowingstrokewithoutflexingthelumbarspinemuchIfthehamstringsareshorttherowerscompensatebyflexingthespinemorethan50ofitsmaximumrangeofflexionSuchflexingcombinedwiththehighcompressiveandshearingforcesactingonthespineduringrowingcontributestohyperflexionofthespinemdashwhichcorrelatesstronglywithlowbackpain(ReidandMcNair2000Howell1984)

SwimmersshouldhavelonghamstringsandchestmusclesWhendoingthebreaststrokeifyougoupanddowninthewaterinsteadofmovingjustunderthesurfaceitmeansthatyourchestmusclesaretooshortInthebackstrokethisshortnessalsocausesyourfacetosubmergewhenthearmentersthewater

shortnessalsocausesyourfacetosubmergewhenthearmentersthewaterwhichiswhenyouwanttotakeabreathInthecrawlshorthamstringspullyourfeetoutofthewaterandmakeyourlegworkinefficientPoorflexibilityofanklesandtoesmakesaswimmerridelowinthewater(Ankleflexibilitycanbeimprovedbywearingfinswhiledoingkicksetsandtoeextensionsandcurlsimproveflexibilityandstrengthofthetoes)

YoushouldbecarefulinchoosingyourstretcheshoweverbecausetoomuchflexibilityinsomepartsofthebodycanbedetrimentaltoyoursportsperformanceorjustunhealthyForexampleeventhoughswimmersneedmorethananormalrangeofmotionintheshoulderstheirinternalrotatorsstretchesshouldnotgobeyondthefrontalplaneofthebodytoavoiddamagingthejointcapsuleandcartilageatthefrontofshoulderjointwhichwouldleadtoshoulderinstability(BakandMagnusson1997)Forcedstretchingmdashpastthepointwhereyoucanmoveusingthestretchedmusclesmdashcandamagethecapsuleoftheshoulderjointleadingtoshoulderinstabilityandpain(McMasterandTroup1993McMasteretal1998)Femalegymnastswithsymptomsofmusculoskeletaldisordersofthelowerbackcantouchthefloorbehindtheirfeetinastandingpositionfartherthanthosewithoutsymptoms(Kirbyetal1981)Thismaybecausedbyhavingweakoroverstretched(inhibitedbyexcessivestretching)hamstringsormusclesofthebuttocks(Walther2000)Anotherpossiblecauseofthelowbackdiscomfortingymnastswhocantouchthefloorveryfarbehindtheirheelsinastandingpositioncouldbepoorforminperformingstretchesforlumbarflexionsuchasthetoe-touchingstretchesmdashroundingthebackwhenleaningforwardDuringsuchstretchesthespineshouldbekeptldquostraightrdquomdashwithitsnormalnaturalcurvesjustlikewhenyouarestandinguprightmdashsothemovementoccursmainlyinthehipjointsRoundingthelowerbackcanoverstretchitsmusclesandligamentsandcausealifetimeofbackpain(Alter1996)

SomeOlympicweightliftersmayneedtotightenthemusclessurroundingthehipandkneejointsfortheproperexecutionofliftsMusclesthataretoorelaxedatlonglengthlettheweightlifterldquosinkrdquotoodeeponthelegswhilegettingunderthebarbellThismakesitdifficulttostandupandcompletethelift

RunningeconomyhasbeenassociatedwithdecreasedflexibilityStiffnessofthecalfmusclesandAchillestendonenhancesldquoelasticenergystorageandreturnrdquoduringeveryrunningstepandthesmallrangeofmotionofexternalrotationinthehipreducesthemetaboliccostofthemuscularactivityneededforstabilizing

thepelvisduringlong-distancerunning(Craibetal1996)ExcessivemobilityinthejointsdiminishesstabilityofthebodycausingscatteringoftheforcesactingonitThisinturnnecessitatesadditionalmusculartensioninmovementswherepartsofthebodyhavetobestabilizedtosupportheavyloads(Raczek1991)Suchscatteringofforcesmdashforexamplecausedbyanexcessivelyloosetrunkatthemomentoftakeoffmdashreducesperformanceinjumping(Wazny1981b)

Maximalforceproductioninbenchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemoversifthebenchpressisdonewithoutarebound(Wilsonetal1994)soflexibilitytrainingcouldaffectitadverselybutperformanceinabenchpressdonewithareboundbenefitsfromflexibilitytraining(Wilsonetal1992)Performanceinsprint(aspeed-strengtheffort)improvedwhenbothweighttrainingandstretchingwereincludedwithsprinttrainingascomparedtosprinttrainingalone(Dintiman1964)AttheveryleastDintimansexperimentshowedthataddingstretchingtosprinttrainingdidnotlowertherunningspeed

Totakeadvantageofareboundthestifferthemusclesandtendonsthebetterprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanrequiredforfullutilizationofthereboundthenhighstiffnessdoesnothelpanditmaybeeconomicaltoincreaserangeofmotionevenatthecostofloweringsomewhatthestiffnessofyourinvolvedmusclesandtendons(Wilsonetal1992)

Havingmusclessoshortandstifftheylimittherangeofmotionrequiredinyoursportmaycauseanoveruseinjury(Krivickas1997Howell1984)

AnotherfacttoconsiderwhiledecidingwhethertostretchSaxtonandDonnelly(1996)showedthatresistanceexercisesconsistingofeccentricmuscleactions(inwhichmusclestenseastheyarebeingstretched)causedlossofstrengthatshortmusclelengthAccordingtothemthislossofstrengthatshortlengthsuggeststhatanincreaseinmusclelengthhasoccurredperhapsduetoelongationofthesarcomeresorelongationofconnectivetissueofthemuscleandtendonorboth

InjurypreventionandflexibilityWhetherhighorlowflexibilitypreventsorpredisposesforinjuriesinsportsdependsonthesportandontheathletesfavoritetechniquesInsomesportspoorflexibilityinsomemovementsmaycauseoveruseinjurieswhileinothersalessthanaverageflexibilityimprovesperformanceHereiswhatGleimandMcHugh(1997)say

ldquoItispossiblethatflexibilitypatternswhichrepresentriskfactorforonesportmaynotdosoforanotherNoclearrelationshipcanbedescribedbetweenflexibilityandinjurythatisapplicabletoallsportsandlevelsofplayWhileincreasedflexibilityisimportantforperformanceinsomesportsthatrelyonextremesofmotionformovementdecreasedflexibilitymayactuallyincreaseeconomyofmovementinsportswhichuseonlythemidportionofrangeofmovementrdquo(GleimandMcHugh1997)

MostmusclestrainsldquoarebelievedtooccurduringeccentriccontractionswhichcancausedamagewithinthenormalrangeofmotionIfinjuriesusuallyoccurwithinthenormalrangeofmotionwhywouldanincreasedrangeofmotionpreventinjuriesrdquo(Shrier2000)

AmuscledoesnothavetobemaximallystretchedtobetornMuscletearsaretheresultofaspecialcombinationofastretchandacontractionatthesametime(Garrett1996)andneitherthestretchnorthecontractionhastobemaximalSometimesthecontractionisreallyaspasmresultingfromachronicweaknessofthemuscleEventhemostflexibleathletecandevelopanoveruseinjurythatmanifestsitselfasamusclespasmIftheathletecontinuestoexercisewithamusclespasmeventuallyastrongtensionoftheaffectedmusclemay(andoftendoes)tearitSoyouseethatgreatflexibilityalonewillnotpreventinjuriesActuallyexcessivedevelopmentofflexibilityleadstoirreversibledeformationofthejointswhichdistortspostureandadverselyaffectsperformance(Matveyev[Matveev]1981)Forexamplerepeatedforcefulhyperextensionsofthebackmaydamagevertebrainadolescents(HarveyandTanner1991)Inbaseballandswimminglaxityoftheglenohumeraljointpredisposesthejointforinjuries(Fleisigetal1995McMasteretal1998Pappasetal1985)

Lowbackpainmayresultfromlaxityofjointsotherthanthoseofthebackmdashlaxligamentsofankleandkneejointsincreasetheriskoflowbackpain(Nadleretal1998)Youcancompensateforlaxligamentsbystrengtheningthemusclescrossingagivenjoint(Krivickas1997Zeliskoetal1982)

Therearefourmaincausesofinjuriesgreatdifferencesinstrengthbetweentwoopposingmusclegroupsstrengthandflexibilityimbalancesbetweenthesamemusclegroupsonbothsidesofthebodyadifferenceoffatigability(muscleendurance)betweenthelimbsandimbalancesinactivityofmuscles(Burkett1970Knapiketal1991Murphy1991Orchardetal1997McMasteretal1991Rudy1987Tyleretal2001)AccordingtoMurphy(1991)imbalancesinactivityaremorelikelytocauseaninjurythanimbalancesinstrength

Differencesinstrengthofthesamemusclegroupsonbothsidesofthebodywhenmeasuredatagivenvelocityshouldnotexceed10percent(FeiringandDerscheid1989)

MorespecificinformationontheproperratiosofstrengthamongmusclegroupsisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance

UnbalancedflexibilityieanabnormallylargerangeofmotioninsomemovementsbutlessthannormalinothermovementsinthesamejointmaycontributetoinjuriesInclassicalballetwheredancershaveanextraordinaryrangeofexternalrotationandabductionofthehipcombinedwithlessthannormalinternalrotationandadduction30ofdancerscomplainoflateralkneepainand33ofanteriorhippain(Reidetal1987)Innonathleticpeoplearangeofexternalrotationinthehipsgreaterbymorethan10degreesthantherangeofinternalrotationisassociatedwithlowbackpain(Ellisonetal1990)SoforsafetyssakedosomestretchesindirectionsthatarenottypicalforyoursportoratleastdosomeofyourstretchesinthefullrangeofmotionForexampledolegswingsfromfulladduction(acrossyourbody)tofullabductionorarmrotationsfromfullexternalrotationtofullinternalrotation

BalancingtheflexibilityofallthemusclesinajointandimprovingthestrengthandenduranceoftheweakermusclesaretheeasiestmeasuresforpreventionofinjuriesAcarefulanalysisofyourformofmovementmayalsoholdthekeytoinjurypreventionAgoodtechniquefeelseffortlessEliminatethosemomentsinyourtechniqueinwhichyouusethemaximaltensionofalreadystretched

yourtechniqueinwhichyouusethemaximaltensionofalreadystretchedmusclestocounterthefastmovementofarelativelybigmassSuchmovementsmayleadtotearsinthemusclesofasupportingleginkickingforexampleLikewiseifyouabruptlystrainagainstgreatexternalresistanceoragainsttheinertiaofyourbodyitmayleadtoamusclestrainmdashforexampleahamstringtearinstartingasprintfromthestartingblocks

IfonemusclegroupormusclesofonelimboronesideofthebodyaremoretensedthanothermusclesyoumayhaveanerveproblemormisalignedbonesForexampleatwistedpelviswillcauseonehamstringtobemoretensedthantheotherStretchingoverlytensedmusclescannotfixthecauseoftheirabnormaltensionInthisexampleitneitherrealignsthepelvisnoraddressesthecauseofthismisalignmentwhichcanbeneurologicalormechanicalWhilestretchingmaytemporarilymakeyoufeelbetteritwillnotremovethethreatofpotentialinjuryThisiswhystaticstretchingbeforeworkingoutdoesnotpreventinjuriesResearchbearsthisoutmdashthemajorityofstudiesshowstaticstretchesbeforeworkingouttobedetrimentalorofnobenefitforinjuryprevention(Shrier2000)Pre-exercisestaticstretchingdoesnotpreventsorenesstendernessortheforcelossthatfollowseccentricexercise(Johanssonetal1999)

Ininstancesofexcessivetension(excessiveneuralstimulation)orweakness(excessiveneuralinhibition)causedbymisalignedjointsorneurologicalproblemstypicalstrengthtrainingexerciseswillnothelpyoueitherTypicalstrengthexerciseswilleitheroverstresstheoverlytensedmusclesorwillbypasstheweakonesbyrecruitingotherstodotheirjobTofixsuchproblemsyouneedthehelpofaphysicaltherapistproficientwithmuscletestingandactivationtechniqueswhoamongothermodesoftreatmentmayprescribespecialexercisesfornormalizingthetensionofmuscles

ThefactthatstaticstretchingoranystrenuousstretchingrightbeforeexercisingisuselessorevenharmfuldoesnotmeanthatyoumaynotstretchstrenuouslyatallJustdoitaftertheotherexercisesInthecaseofexercisesthatdoconsiderabledamagetothemusclessuchasveryhardresistanceexercisesdostretchesseveralhourslaterStretchingduringtheacutephaseofmuscledamagewouldcompoundthedamageEvenstaticstretchingcanputenoughstressonthemusclefiberstodamagethemForpersonsjustbeginningaworkoutprogramstretchingalonemdasheitherballisticorstaticmdashmaycausedelayedonsetmusclesorenesswhichisasymptomofmuscledamage(Smithetal1993)

Thisisahow-to-do-itbookaboutstretchingbutyouneededtoknowalittlewhy-to-do-itbeforeyougotstartedNowyouarereadytobegin

2HowtoStretchTherightstretchingmethodwillletyouhavegreatflexibilityevenwithoutawarm-upSuchflexibilityisessentialforcoachessotheycandemonstrateatechniqueimmediatelywhenitisneededAlackofthisabilityindicateseitherthatthestretchingmethodyouuseisincorrectyouarechronicallyfatiguedorboth

CautionInspiteofhavingthisabilityyoushouldnotabuseitItisfinetodoafewfullrange-of-motionmoveswithoutwarm-upbutnotmanyTakekickboxingorkaratekicksforexamplemdashkicksinvolvesuddentwistingorbendingofthetrunksonotwarmingupcanresultinbackpainThebackiswrappedindeeplayersofmusclesandthelargeranddeeperthemassofmusclesthemoretimeittakestowarmitupWarmingupbeforeeffortfacilitatesrecoveryafterit

DevelopinggreatflexibilityisoneoftheeasiesttasksinathletictrainingIttakeslittletimeandefforttoreachanexceptionallevelWithrationaltrainingflexibilityimprovesfromdaytoday(Ozolin1971)WhythendosomanypeoplespendhoursweeklyyearafteryearandgetsuchmeagerresultsHerearethemostcommoncausesofdifficultiesindevelopingathleticformflexibilityinparticular

Thewrongwarm-upDoingstaticstretchesdoesnotsufficientlyraisemuscletemperatureitdoesnotincreasebloodflowthroughmusclesitdoesnotwarmupjointsorprepareyouforfurthereffort

ThewrongtrainingloadTrainingloadsthataretoogreatwithoutenoughrestcausechronicfatigueIfyoubeginyourworkoutstillsoreafterthepreviousoneyouareaskingforaninjuryoratleastyouhamperyourfurtherprogress

ThewrongsequenceofeffortsIfyouusethewrongsequenceofeffortsinaworkoutorinamicrocycleitmaydoubleortripleyourrecoverytime(AmicrocycleisasetofworkoutsItusuallylastsoneweekInformationonhowtoarrangeworkoutsinmicrocyclesisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

ThewrongmethodsIncorrectmethodsofteachingskillsmayresultintoomanyrepetitionsofagivenexerciseandchroniclocalfatigueChoosingmethodsthatdevelopathleticabilitiesandskillsinwaysthatinterferewiththedevelopmentofflexibilityaswellastotalathleticdevelopmentisreallyanumbrelladifficultythatcoversalltheproblems

ApplyingthemethodologyyoufindadvocatedhereinyourtrainingwillpreventyoufrommakinganyoftheprecedingmistakesTheseprinciplesareincludedinthedescriptionsofstretchingmethodsIfyoufollowtheinstructionstotheletteryouwillnotgowrong

MethodsofstretchingThereareseveralmethodsforimprovingflexibilityInthisbookyouwillfindonlythesafestandmostefficientoftheseYourchoiceofmethod(orcombinationofmethods)dependsonyoursportandtheshapeyouarein

DynamicstretchingDynamicstretchinginvolvesmovingpartsofyourbodyandgraduallyincreasingreachspeedofmovementorbothPerformyourexercises(forinstancelegraisesorarmswings)insetsofeighttotwelverepetitionsIfafterafewsetsyoufeeltiredmdashstopFatiguecausesadecreaseintheamplitudeofyourmovementsDoonlythenumberofrepetitionsthatyoucandowithoutdiminishingyourrangeofmotionMorerepetitionswillonlysetthenervousregulationofthemuscleslengthattheleveloftheselessthanbestrepetitionsandmaycauseyoutolosesomeofyourflexibilityWhatyourepeatmoretimesorwithagreatereffortwillleaveadeepertraceinyourmemoryAfterreachingthemaximalrangeofmotioninajointinanydirectionofmovementyoushouldnotdomanymorerepetitionsofthismovementinagivenworkoutEvenifyoucanmaintainyourcurrentmaximalrangeofmotionovermanyrepetitionsyouwillsetanunnecessarilysolidmemoryoftherangeofthesemovementsYouwillthenhavetoovercomethesememoriesinordertomakefurtherprogress

DynamicstretchesdonotinvolvestoppingandholdingthestretchedpositionSuchholdingisthefeatureofstaticactivestretches(seedefinitionbelowonthispage)

Onerelativelyrecentstudy(Bandyetal1998)confusestheissuesomewhatbymisnamingcertainstaticactivestretchesasldquodynamicrangeofmotionexercisesrdquoAreadermisledbythattermwhichBandyappliestoraise-and-holdstretchesmightwronglyconcludethatdynamicstretchingdoesntmeasureuptowhatitissupposedtodo

WhatisdynamicstretchingsupposedtodoItincreasesdynamicactiveflexibilityYourbodyinmotionincreasesitsspeedofmovementoritsrangeorbothTheseareresultsyoumeasureindynamicmotionsnotinstaticpositions

DonotconfusedynamicstretchingwithballisticstretchingeitherInballisticstretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyand

stretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyandabruptlyincreasetherangeofmotionBallisticmovementcannotbeadjustedorcorrectedoncestartedBallisticorbouncestretchesmayresultinimmediateaswellasresidualpainmdashthesymptomofldquominuteinjurytosofttissueinvolvedinthestretchingrdquowhichthesubsequentstrenuousexercisesmayaggravateldquotothepointofseriousmuscledamagerdquo(LoganandEgstrom1961)NelsonandKokkonen(2001)showedthatmaximalforceinkneeflexiondeclinedontheaverageby75andinkneeextensionby56aftersix15-secondballisticstretchesmdashbobbinginastretchmdasheventhoughmorethan10minutespassedbetweenballisticstretchingandstrengthtests

Indynamicstretching(asopposedtoballisticstretching)therearenobobbingbouncingorjerkymovementsandthemovementsarecontrolledthoroughlyeventhoughtheyarequitefastIndynamicstretchingthestretchisnotsuddenunlikeinballisticstretching

Practicallythesamedynamicstretch(forexamplealegswing)canbeperformedwithcontrolthroughthewholerangeofmovementorwithnocontroloverasubstantialpartofthemovementwhenthestretchtakesplaceorasanythinginbetween

StaticactivestretchingStaticactivestretchinginvolvesmovingyourbodyintoastretchandholdingittherethroughthetensionofthemuscle-agonistsinthismovementYoumaynoticethattheharderyoutensetheagonisticmusclesthelessresistanceyoufeelfromthestretchedmuscles

Staticactivestretchesincreasebothyourstaticactiverangeofmotionandyourstaticpassiverangeofmotion(Bandyetal1998RobertsandWilson1999)Longer(15seconds)staticactivestretchesaremoreeffectiveforincreasinganactiverangeofmotionthanshorter(5seconds)onesBothdurations(5secondsand15seconds)causesimilarincreasesinthepassiverangeofmotionmdashwhichexceedthestaticactiverange(RobertsandWilson1999)

RelaxedstretchingforstaticpassiveflexibilityRelaxedstretchinginvolvesrelaxingyourbodyintoastretchandholdingittherebytheweightofyourbodyorbysomeotherexternalforceThistypeofstretchingismoreeffectivethandynamicstretchingforincreasingthestaticpassiverangeofmotionanddecreasingtheamountofforceneededtoholdastretchmdashthetensioninastaticposition(McNairandStanley1996McNairetal2001)Relaxedstretchesincreasestaticpassiverangeofmotionmorethanstaticactivestretches(Bandy

etal1998)

RelaxedstretchesrelievecrampsofoverstimulatedmusclesSlowandlightrelaxedstaticstretchingisusefulinrelievingspasmsoccurringinmusclesthatarehealingafteraninjuryorarejustsore(deVries1961)StretchingofsoremuscleshowevermayfurtherdamagethemAfterallsorenessisasignofmuscletissuedamageandSmithetal(1993)showedthatstretchingmaycausedelayedonsetmusclesorenessSoifyoufeelthatastretchmayrelievespasmsinthesoremusclestobesafestretchlightlymdashonlyasmuchasittakestofeelrelief

CautionAfteraninjuryyoushouldnotexerciseorstretchatalluntilyouhavehealedsufficientlyandyouhavecheckeditwithyourdoctor

Forincreasingstaticrangeofmotionthemosteffectivedurationofrelaxedstretchesis30secondsandthemosteffectivefrequencyisonceperday(BandyandIrion1994Bandyetal1997)

IsometricstretchingforstaticpassiveflexibilityUsingpositionssimilartothoseinstaticpassivestretchingandaddingthestrongtensionsofstretchedmusclesyoucancausepostcontractiverelaxationsandsubsequentlyincreasesinthestretch(TheserelaxationsfollowingstrongtensionsfeeljustlikeDrJacobsonsProgressiveRelaxation)Foragreatereffectasyourelaxthestretchedmuscleyoucantenseitsantagonistsiethemusclesthatopposeit(EtnyreandAbraham1986a)Eventuallywhenyouachieveyourmaximal(atthisstageoftraining)stretchyouholdthelasttensionforseveralsecondsThisincreasesthestrengthofthemusclesinthispositionEvenwithouttheselasttensionscontract-relaxstretchingimprovesyourrangeofmotionbothinpassiveandactivemovementsaswellasyourstrengthinconcentricisometricandespeciallyineccentricactions(Handeletal1997)

Isometricstretchingisthefastestandthemostefficientmethodofincreasingstaticpassiverangeofmotion(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)BecauseofthestrongandlongtensionsinthistypeofstretchingapplyitaccordingtothesameprinciplesasotherstrengthexercisesYoushouldallowsufficienttimeforrecoveryafterexercisingdependingonyourshapeandonthetotalvolumeofexercisestheirintensityandthesequenceofeffortsDonotexercisesohardas

tomakeyourmusclessoreanddonotexercisesoremusclesstrenuouslyMusclesorenessisaccompaniedbylossofstrengthandofrangeofmotion(MilesandClarkson1994)soifyoumakeyourmusclessoreoftenyouwillreduceyourflexibilityMuscleshorteningismostpronounced2daysafterperformingtheexercisesthatcausedmusclesoreness(Clarksonetal1992)Itisagoodideatodoisometricstretchesinstrengthworkoutsandondayswhenrecoveringfromtheseworkoutsdoeitherstaticrelaxedstretchesorreplacethelastlongtensioninyourisometricstretchesbyjustholdingtherelaxedmusclesinthefinalstretch

ToincreasestaticpassiveflexibilitydoisometricstretchesatleasttwiceaweekdependingonyourrecoverythoughWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekThebesttimeforisometricstretchingistheendofaworkoutmdashthisisthetimewhenisometricstretchesaremosteffective(Molleretal1985)Formaintainingflexibilityitmaybeenoughtodoisometric(contract-relax)stretchingonceperweek(Wallinetal1985)Youwillgethelpinsortingthesevaryingrecommendationsinchapter5

Doingbothisometricandstaticactivestretchingyouwillmostquicklydevelopstaticformsofflexibility

Todeveloppassivemobilityupto90ofwhatisanatomicallypossibleforankleandkneejointsitusuallytakesupto30daysforjointsofthespineupto60daysandforhipjointsfrom60to120days(StarzynskiandSozanski1999)

TumanyanandDzhanyan(1980)intheirresearchonpassiveandactiveformsofstaticflexibilityshowedthat

mdashpassivestretchingwhichincreasespassiverangeofmotioncausesparallelincreasesinactiverangeofmotionwiththedifferencebetweenthemunchanged

mdashstrengthexercisesdonethroughoutthefullrangeofmotionincreaseactiverangeofmotionandsoreducethedifferencebetweenpassiveandactiverangeofmotionand

mdashdoingbothpassivestretchingandstrengthexercisesincreasesbothpassiveandactiverangeofmotionwhiledecreasingthedifferencebetweenthem

Strengthexercisesforincreasingflexibilityaresimilartostretchesexceptthatwhatwouldbethefinalpositionofastretchistheinitialpositionofastrength

whatwouldbethefinalpositionofastretchistheinitialpositionofastrengthexerciseForexamplestrengthexercisesforincreasingshoulderflexibilityaredonefromstretchedpositionswithresistancelightenoughtostretchtheexercisedmuscleswithoutthedangerofoverstretchingthem(Platonov1997PlatonovandFesenko1990)Making3-to5-secondstopsatthemaximalstretchincreasestheeffectivenessoftheseexercises(Platonov1997)Whentheresistanceisjustright(nottooheavy)therangeofmotionincreasesineachsuccessivesetofsuchexercisesIfthestrengthexercisesmerelyinvolveallmusclesaroundajointbutdonotputthemonastretchineverypossibledirectiontheymaycauselossofflexibilityintheunexerciseddirections(GirouardandHurley1995)

EarlymorningstretchingIfyouneedtoperformmovementsrequiringconsiderableflexibilitywithnowarm-upyououghttomaketheearlymorningstretchapartofyourdailyroutine(Ozolin1971Wazny1981b)EarlymorningstretchingwhichyouwoulddobeforebreakfastconsistsofafewsetsofdynamicmovementsmdashforexamplearmswingsandlegraisestothefrontrearandsidesBeforedoingthesedynamicstretcheswarmupallyourjointswitheasymovementsDothestretchingbeforebreakfastbecauseafterthemealbloodflowinthemusclesisdiminishedwhichdecreasesflexibilityandbecausedoingdynamicstretchessuchashighlegraiseswithafullstomachisnotgoodfordigestion

DonotdoisometricstretchesinthemorningifyouplantoworkoutonstrengthorflexibilitylaterinthedayIsometricstretchesmaybetooexhaustingforyourmusclesifyoudothemtwiceadayYoumustallowasufficienttimeforrecoverybetweenexercises

Thewholeearlymorningroutinecantakeabout30minutesforbeginnersandonlyafewminutesforadvancedmdashafterreachingthedesiredlevelofflexibilityyouwillneedlessworktomaintainitYoushouldnotgettiredduringthemorningstretchingThepurposeofthisstretchingistoresetthenervousregulationofthelengthofyourmusclesfortherestofthedayRememberDonotworktoohardbecausefatiguereducesyourrangeofmotionindynamicmovementsandifyouoverdoityouwilldefeatthepurposeofthisexercise

Usuallynospecialcool-downisneededaftertheearlymorningstretchingIfindoingagreatnumberofrepetitionsyoumanagetoconsiderablyraiseyourtemperatureandpulserateslowdownthepaceofthelastsetsandthenspendaminuteortwowalkingIfyouhavelotsoftimeinthemorningyoucanalsodosomerelaxedstaticstretchesattheendofyourmorningstretch

StretchinginyourworkoutInyourtrainingusedynamicstretchesrightafterwakingupasyourmorningstretchandlateratthebeginningofyourworkoutasapartofawarm-up(Wazny1981b)Dostaticstretchesafterdynamicexercisessuchasrunningjumpingthrowingkickingorwrestlingthatmakeupthemainpartofyourworkoutpreferablyinacool-downIfyouneedtodisplaystaticflexibilityinthecourseofyourworkoutoreventthendotheseexercisesattheendofthewarm-up

Aproperlydesignedworkoutplanincludesthefollowingparts

1Thegeneralwarm-upincludingcardiovascularwarm-upandgeneraldynamicstretching(nostaticstretchesunlessyouareagymnastandtheroutineyoupracticeincludesstaticflexibilitydisplayssuchassplitsandbridges)

2Thespecificwarm-upinwhichmovementsresemblemorecloselytheactualsubjectoftheworkout

3Themainpartoftheworkoutinwhichyourealizeyourtaskforthisworkout

4Thecool-down

Thewholewarm-upshouldtakenomorethan30minutesDedicateabout10minutesofthistimetodynamicstretchingWarmingupshouldinvolveagradualincreaseintheintensityofyourexercisesTowardtheendofawarm-upusemovementsthatresemblemorecloselythetechniquesofyoursportorthetaskassignedforthisworkout

InNewYorkCityIhaveseenpeoplesittingonheatersinordertowarmupbeforeakickboxingworkoutApparentlytheydidnotrealizethatwarminguphastoprepareallsystemsofthebodyinorderforyoutoperformattopefficiencyIthastoaffecttheheartbloodvesselsnervoussystemmusclesandtendonsandthejointsandligamentsmdashcertainlynotjustoneareaofthebodyOneofthebestbooksonphysicaltherapy(HertlingandKessler1996)hasitrightldquoWarm-upisanincreaseinbodyheatbyactivemuscleuseforthepurposesofloweringsoft-tissueviscosityandenhancingbodychemicaland

metabolicfunctionstoprotectandpreparethebodyformoreaggressivephysicalactivityActivemuscle[warm-up]islikelytobemoreproductivethanpassivemeansofheatingbecausepassiveheatingdoesnot[adequately]enhancethemetabolicandcardiacfactorswhicharealsoimportantrdquo

Beginyourwarm-upwithlimberingupsuchasjointrotationsstartingeitherfromyourtoesoryourfingersMakeslowcircularmovementsuntilthejointmovessmoothlythenmovetothenextoneIfyoustartfromyourfingersmoveontoyourwristsfollowedbyyourelbowsshouldersandneckContinuewithtwistingandbendingofyourtrunkfollowedbymovementsinthehipsthekneestheanklesandfinallythetoesIfyoustartfromyourtoestheorderisreversedTheprinciplesarefromdistantjointstoproximal(tothecenterofthebody)fromoneendofthebodytotheother(toptobottomorviceversa)endingwiththepartofthebodythatwillbestressedmostinthenextexerciseThislastprincipleappliestoallpartsofaworkout

NextengageinfiveminutesofaerobicactivitysuchasmarchingorjoggingcombinedwithtrunktwistsleansarmswingsskipskneeraisesorshadowboxingmdashanythinghavingasimilareffectonthecardiovascularsystemFlexibilityimproveswithanincreasedbloodflowinthemuscles(Wazny1981b)

FollowthiswithdynamicstretchesmdashlegraisestothefrontsidesandbackandarmswingsforexampleDolegraisesinsetsoftentotwelverepetitionsperlegDoarmswingsinsetsoffivetoeightrepetitionsDoasmanysetsasittakestoreachyourmaximumrangeofmotioninanygivendirectionThetotalnumberofrepetitionsneededforreachingthemaximalrangeofmotionincreaseswithageItmaytake15-25repetitionsfor8-year-oldstoreachthemaximumrangeinshoulderandhipjointsbut30-45repetitionsfor17-year-olds(Raczek1991)Forproperlyconditionedathleteseventhosewhoaremucholderusuallyonesetineachdirectionisenoughwarm-uphowever

Doingstaticstretchesinthewarm-upforaworkoutthatconsistsofdynamicactionsiscounterproductiveanditcertainlydoesnotpreventinjuries(Shrier1999Popeetal2000)Thegoalsofthewarm-upareanincreasedawarenessimprovedcoordinationimprovedelasticityandcontractibilityofmusclesandagreaterefficiencyoftherespiratoryandcardiovascularsystemsStaticstretchesisometricorrelaxedjustdonotfitinhereIsometrictensionswillonlymakeyoutiredanddecreaseyourcoordinationPassiverelaxedstretchesontheother

handhaveacalmingeffectandcanevenmakeyousleepyAproperwarm-upimprovesthemechanicalchemicalandneuralaspectsofyourmusclesfunctionandthuspreventsinjuriesbutanimproperwarm-upincludingwrongstretchingmaypredisposeyoutoinjuries(Safranetal1989)

SomereasonsnottodostaticstretchesbeforeexerciseaccordingtoShrier(19992000)

mdashThereisnoscientificevidencethatstaticstretchingbeforeexercisereducestheriskofinjury

mdashEvenmildstaticstretchingcandamagemusclecells

mdashStaticstretchingincreasespaintolerance

InthewordsofDrShrier(2000)ldquoItdoesnotseemprudenttoincreaseonestolerancetopainpossiblycreatesomedamageatthecytoskeletallevelandthenexercisethisdamagedanesthetizedmusclerdquo

ForaperiodfromseveralsecondsuptofiveminutesfollowingastaticstretchyoucannotdisplayyourtopagilityormaximalspeedbecauseyourmusclesarelessresponsivetostimulationmdashyourcoordinationisoffRelaxedstaticstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandcontractileforceforuptoonehour(Fowlesetal2000)Relaxedstaticstretchesimpairtheactivityoftendonreflexesmdashseveral30-secondstaticstretchesofthecalfmusclesreducethepeakforcetheforceriserateandthehalfrelaxationrateoftheAchillestendonreflex(RosenbaumandHennig1995)

Maximalforceproductionisimpairedforseveralminutesafterstrenuousstretchingwhetherstaticorballisticbouncing(Stretchingisstrenuouswhenyoudoitatthepainthresholdanditislightwhenyoufeelasensationofstretchbutnotpain)Kokkonenetal(1998)showedthatmaximalforceinkneeflexiondeclinedontheaverageby73andinkneeextensionby81aftersix15-secondstaticstretcheseventhough10-25minutespassedbetweenstaticstretchingandstrengthtestsMaximalforceofthelegsmaydeclinelessornotatallifanathletewalksforafewminutesfollowingstaticstretchingandpriortoresistanceexerciseaninadvertentrevelationduetopoordesignofastudybyMorgan(2000)Reductionofactivationorimbalanceinactivitythatfollowsstaticstretchingismorelikelytocauseaninjurythanareductioninstrength(Murphy1991)(Thisappliestoasingleworkoutandnottolong-termtrainingAlong-term[3-12weeks]stretchingprogrammayimprovestrengthperformance[KokkonenandLauritzen1995Wilsonetal1992Worrelletal1994])

AlloftheabovenotwithstandingEastEuropeansportstrainingauthoritiesconsideralternatingstretcheswithsetsofresistanceexercises(foreithermaximalstrengthorformuscularendurance)averyeffectivemeansfordevelopingbothflexibilityandstrength(Platonov1997PlatonovandFesenko1990)Youhavetokeepinmindthata)exercisesdevelopingmaximalstrengthneednotinvolveovercomingmaximalresistancenormovingatahighvelocityandb)anathletewhowantstoalternateresistanceexerciseswithstretchesneeds

andb)anathletewhowantstoalternateresistanceexerciseswithstretchesneedstobewellattunedtotheeffectsofeitheroftheseexercisesonhisorhermusclesInsuchalternatingworkeachsetofstretchescausesanincreaseoftherangeofmotionovertheinitialvalueandeachfollowingsetofresistanceexercisescausesareductionintherangeofmotionbuttheincreasesarelargerthanreductionssothefinalrangeofmotionisconsiderablygreaterthantheinitialrange(Platonov1997)

StaticstretchingreduceddropjumpperformanceandtendedtodecreaseexplosiveforceproductionProprioceptiveNeuromuscularFacilitation(PNF)stretchinghasasimilareffectbutnotstatisticallysignificantmdashmeandropjumpperformancereducedby32andmeanexplosiveforceproductionreduced33(YoungandElliott2001)InYoungandElliottsstudyjustasinMorgansthetestedathletesalsowalkedforafewminutesbetweenstretchesandjumpswhichmaybethereasonforsuchsmalldecreasesinperformance

CautionIfyoutrytomakeafastdynamicmovementimmediatelyafterastrenuousstretchwhetherstaticorbouncingyoumayinjurethestretchedmuscles

Afterthegeneralwarm-upyoucanmoveontoasport-ortask-specificwarm-upThechoiceofexercisesinthespecificwarm-updependsonyoursportandonthesubjectoftheworkoutmdashdifferentifdevelopingstrengthisthesubjectdifferentifdevelopingenduranceanddifferentyetiflearningatechniquewitheachtechniquerequiringdifferentwarm-upandlead-upexercises(StructuringworkoutsfordevelopingthoseandotherabilitiesandskillsisexplainedinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

Aspecificwarm-upshouldblendwiththemainpartofyourworkoutWhenthemainpartisoveritisthentimeforthecool-downandfinalstretchingUsuallyyouwouldonlyusestaticstretcheshereYoucanstartwiththemoredifficultstaticactivestretchesthatrequirearelativeldquofreshnessrdquoAfteryouhaveachievedyourcurrentmaximumreachinthesestretchesmoveontoeitherisometricorrelaxedstaticstretchesorbothfollowingtheisometricstretcheswithrelaxedstretches

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyouhaveatthisstageofyourtraining

reachthelimitofmobilitythatyouhaveatthisstageofyourtraining

AfteralltheisometricstretchesyoucandorelaxedstretchesforthesamemusclegroupsmdashifyoufeellikeitTherelaxedorstaticpassivestretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingrelaxedstaticstretchesafterisometricstretchesmayincreaseyourpassiverangeofmotionandreducetensioninstaticstretchesfurtherthanusingeithertypeofstretchesaloneAfterthefinalstretchesmarchorwalkaroundthegymortrackforafewminutestohelptheneuralregulationofyourmusclesreturntonormal

ThisistheendofyourworkoutIfyoudonotparticipateinanysportstrainingbutstillwanttostretchjustskipthespecificwarm-upandthemainpartofworkoutDoonlythestretchesstartingwiththedynamicandendingwiththestatic

QuestionIam29yearsoldIdothestrengthworkouttwiceaweekandIusethefollowingexercises

warm-up5minutes

dynamicstretches

squat(3x12)

isometricstretch

adductorflies(100reps)

goodmorninglift(3x12)

relaxedstaticstretch

IpickonlyoneexercisepermusclegroupbothinisometricandstaticandIdoit3-5timestensingineachtime3-5timesforthreetofivesecondsIsthissequenceandmethodcorrect

AnswerYesthisisanexampleofagoodsequenceofexercises

Ifyoufollowmyadvicetotheletterandtherestofyourathletictrainingisrunrationallyyoushouldbeabletodisplayyourcurrentlevelofflexibilitywithinamonthwithoutanywarm-upBycurrentlevelofflexibilityImeanthelevelyounormallydisplayduringaworkoutwhenyouaresufficientlywarmedupOfcourseitisstillbettertowarmupbeforeanyexercisesBeingabletodosplitsandhighkickswithoutawarm-updoesnotmeanthatyouarereadytoexerciseWarmingupletsyouperformefficientlyduringyourworkoutorsportseventandspeedsuptherecoveryafterwardMusclespreparedforworkdonotgetasmuchmechanicalandchemicaldamageastheunpreparedones

AfteryouattaintherequiredreachofmotionyoumayreducetheamountofworkdedicatedtomaintainingthisflexibilityMuchlessworkisneededtomaintainflexibilitythantodevelopitYouwillhavetoincreasetheamountofldquomaintenancerdquostretchingasyouagehowevertocountertheregressofflexibilityrelatedtoaging

TheuseofpartnersinstretchingThepracticeofusingpartnersinstretchingisawasteoftimeanditisdangerousThehelperisneitherstretchingnorrestingThedangerofusingapartnerinstretchingisobviousThepartnerdoesnotfeelwhatyoufeelHeorshecaneasilystretchyouabitmorethanyouwouldlikeIfyoufeelpainandletyourpartnerknowaboutitbythetimethepartnerreactsitcanbetoolate

ChildrenandflexibilitytrainingPreschoolchildren(ages2to5)donotneedtodedicateasmuchtimetoflexibilityexercisesasolderchildrenandadultswhomayhavetospendasmuchas5-15minutesperworkoutonflexibilityTheirbodiesaresopliablethatinthecourseofnaturalplaytheywillputtheirjointsthroughthefullrangeofmotion(Drabik1996)

Fromtheageof6to10themobilityofshoulderandhipjointsisreducedTopreventthisreductionofmobilitychildreninthisagerangemustdodynamicstretchesforshoulders(armraisesandarmrotationsinalldirections)andhips(legraisesinalldirections)Flexibilityofthespinereachesitsnaturalmaximumatages8-9(Drabik1996)Strivingtoincreasethespinesrangeofmotionbeyondthenaturalmaximumaswellasrepetitivebendingandtwistingofthespinemaycauseallsortsofproblemsmdashstressfracturestothegrowthplatesofthevertebraespondylolysisspondylolisthesisandslippeddiscsmdashresultinginlifelongbackproblems(Micheli1990)Somegymnastspayfortheirspinesgreatflexibilitybywearingbodybracesandspendingtherestoftheirlifeinpain

Avoidstaticstretchesofallkinds(passiveactiveisometric)inchildrenstrainingbecauseexcitationdominatesoverinhibitioninachildsnervoussystemThismeansthatitishardforchildrentostaystillrelaxandconcentrateproperlyonfeedbackfromtheirmusclesforperiodsaslongasstaticstretchesrequire(Drabik1996)IsometricstretchesrequireconcentrationandbodyconsciousnesstoproperlyinterpretsensationscomingfromthestretchedandstronglytensingmusclessoasnottoinjurethemIsometricstretchesthatstartfromthestandingpositionleadingtothesidesplitputsidewardforceonthekneesThisforcecanwithrepeatedapplicationstretchtheligamentsanddeformjointsurfacesofthekneesandthuscauselooseandknockedknees(Alter1996)

CautionDonotdoballisticisometricandstrenuousrelaxedstretchesbeforethesecondstageofadolescencebecausechildrensmusclesdonotresiststretchingasmuchasthoseofadultsandthesekindsofstretchescausetheirligamentstobestretched(Raczek1991)Ballisticstretchesinwhichyoubouncetoincreaseyourmaximumstretcharerisky(Ciullo

inwhichyoubouncetoincreaseyourmaximumstretcharerisky(CiulloandZarins1983)andmostlyuseless

Staticactivestretchesespeciallyliftingthelegandholdingithighwithoutanysupportcompressthespineandmayincreaselordosisbecausetheybendandtwistthespinewhilethehipflexor(iliopsoas)ofthatliftedthighispullingatthelumbarvertebraeIfyouhavetodosuchlegliftsasmightbethecaseingymnasticsforexampleyoushouldimmediatelyfollowthemwithexercisesandstretchesthatcorrectlordosis(pelvictiltsforwardbends)

Ages10to13(beforethegrowthspurt)iswhenyouintensifyflexibilitytrainingbecausechildrenbygainingmassfasterthanheightgetstrongerandmoreactiveIncreasedactivitywithoutanincreasedamountandintensityofstretchesmayreducetheirflexibility(Drabik1996)

Duringthegrowthspurt(13to15)heightmayincreasenearlyoneinchinamonthMicheli(1990)statesthatmusclesandtendonsdonotelongateasquicklyasgrowingbonesandtheresultinglossofflexibilityleadstooveruseinjuriesSpecificallyMichelisaysanexcessivelumbarlordosisleadingtobackinjuriesresultsfrombonesofthespinegrowingfasterthanitsmusclesandthatpaininthekneecapandeventuallydestructionofitscartilageiscausedbydoingtoomuchknee-bendingwhenthequadricepsistightenedbytherapidgrowthofthighbones(Micheli1990)Alargestudyonmorethan900highschoolstudentshoweversuggeststhatlossofflexibilityisnotcausedbygrowthbutonlyassociatedwithit(Feldmanetal1999)Inanycasestretchesshouldtargetthesemusclesthatareoverlytightotherwisethechildwilldevelopbadpostureorgetinjured(Micheli1990)Duringthisfirststageofadolescenceallbonesligamentsandmusclesareweakenedandyoushouldthereforeavoidstressingthetrunkbymanyrepetitionsofbendsandtwists

Inthesecondstageofadolescenceafterthegrowthspurt(15to19)youcanintensifyflexibilitytrainingonceagainanddosport-specificstretchesinqualityandquantitysimilartothoseforadults(Drabik1996)

LPMatveev(Matveyev[Matveev]1981)pointsoutthattheeffectivenessofflexibilitytrainingisgreatestduringchildhoodandteenageyearsandwarnsagainstexceedingtherangesofmotionpermittedbynormaljointstructureldquoExcessivedevelopmentofflexibilityleadstoirreversibledeformationofjointsandligamentsdistortsstanceandadverselyaffectsmotorabilitiesrdquohesays

TheelderlyandflexibilitytrainingCanyouimproveyourflexibilityifyouarefiftyorsixtyyearsoldWhynotEighty-year-oldpeoplecanHowfaryoucanimproveinabsolutetermsiewhatrangeofmotionyoucanachievedependsontheinitiallevelofyourflexibilityandstrength

Pastmaturitybothflexibilityandstrengthdeclinepartlyduetoagingandpartlyduetoinactivity(Basseyetal1989Gersten1991JamesandParker1989)Strengthandflexibilitytrainingcandecreasetheage-relatedlossofstrengthandmaintainorrestoreflexibility(AmericanCollegeofSportsMedicinePositionStand1998Buckwalter1997)Strengthtrainingalonewithoutanystretchingmdashwithresistancepermittingmaximally6-10repetitionswithoutstrainingatafullrangeofmotionmdashcanincreaseflexibilityoftheelderly(Barbosaetal2002)

Evenelderlymenandwomenoverseventyyearsoldcanincreasetheirflexibility(Brownetal2000Lazowskietal1999)Withstrengthtrainingtheelderlyevenintheir90scanincreasetheirstrengthandmusclemassmdashnotasfastandasmuchasyoungpeoplebuttheycan(Fiataroneetal1990Lexelletal1995)andtheresponsivenesstostrengthtrainingdeterminestheeffectivenessofisometricstretchesmdashthemostintensestretchesmdashaslongasthestructureofthepersonsjointsisnotanobstacle

Ultimatelywhetheranelderlypersoncanincreasehisorherflexibilitydependsontheindividual

Toseeifthestructureofjoints(shapeofbonesandlengthofligaments)permitsreachingtheextremesofnormalrangeofmotionperformtestssuchasthoseshowninthechapter8ldquoAlltheWhysofStretchingrdquoToseeifagivenkindofstretchesworksforyoumdashtrythemandseeForexampletoseeifisometricstretchesareeffectiveandsafetrythemIfcontractingastretchedmusclehelpstoincreasetherangeofmotionuponrelaxingthismusclethentheisometricstretchesareeffectiveIfrepeatingthesestretcheseverycoupleoreveryfewdaysdoesnotcauseapersistentmusclesorenessorpainorweaknessmdashthenmostlikelytheyaresafeSimilartrialscanbemadewithotherkindsofstretches

InthefollowingchaptersyouwillfindapracticaldemonstrationofprinciplesdiscussedupuntilnowTheexercisesareshowninthesequencethatyoushoulduseinaworkoutfromdynamicmovementstostaticonesgraduallymovingfromaverticaltoahorizontalpositioneachexerciseevolvingfromapreviousoneYouwillfindmorethantheabsolutelyessentialnumberofstretchesforaparticulargroupofmusclesThiswayinplanningaworkoutyouhavemanyexercisestochoosefromandarrangeinamethodicallycorrectsequencethatsuitsthesubjectoftheworkoutThisdoesnotmeanthatyoushoulddoalloftheminanyofyourworkoutsmdashoneofeachtypeofstretchforagivengroupofmusclesisusuallyenoughSoinaworkoutyouwoulddoonedynamiconeisometricandonerelaxedstretchforthehamstringforexampleConsiderthefacilitieswhereyouwillworkoutandwhatkindofexerciseswillprecedeandfolloweachstretchYoudonotwanttositinapuddletostretchyourhamstringforexampleYoudonotwanttodirectlychangepositionfromstandingtolyingdown(orviceversa)withoutstretchingintheintermediatepositions

MostphotographsinthefollowingchaptersshowonlythefinalpositionsofstretchesTostartdoinganyofthesestretchesyoudonothavetoleanyourtrunkspreadyourlegsortwistyourarmsasfarasthesephotographsshow

3DynamicStretchingDynamicflexibilitytheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxingtheextendedmuscleswithcontractingthemovingmusclesBesidesperfectingintermuscularcoordinationdynamicstretchingreducespassiveresistancetomovementthroughouttherangeofmotion(McNairandStanley1996McNairetal2001)

FatigueusuallyreducesdynamicflexibilitysodonotdodynamicstretchingwhenyourmusclesaretiredunlessyouwanttodevelopaspecificenduranceandnotflexibilityDynamicstretchingismosteffectivewhenyoucarryitoutdailytwoormoretimesaday(Ozolin1971)RussianresearcherLPMatveev(Matveyev[Matveev]1981)citesoneexperimentOnegroupofathletesdidtwosessionsofdynamicstretchingeverydayforfivedayswiththirtyrepetitionspersessionResults(increasesindynamicrangeofmotion)forthatgroupweretwiceasgreatasforthegroupthatfollowedaregimenthesameineveryrespectexceptwithadayofrestfollowingeachworkingday

AccordingtoMatveeveighttotenweeksissufficienttoachieveimprovementresultingfromactingonthemusclesAnyfurtherincreaseofflexibilityisinsignificantanditdependsonlong-termchangesofbonesandligamentsSuchchangesrequirenotintensivebutratherextensivetrainingieregularloadsoverthecourseofmanyyears(Matveyev[Matveev]1981)

DynamicstretchesareperformedinsetsgraduallyincreasingtheamplitudeofmovementsinasetThenumberofrepetitionspersetis5-15ThenumberpersessionneededtoreachthemaximalrangeofmotioninajointdependsonthemassofmusclesmovingitmdashthegreaterthemassthemorerepetitionsAreductionofrangeisasigntostopAwell-conditionedathletecanusuallymakeasetof40ormorerepetitionsatmaximalamplitude(Matveyev[Matveev]1981)

Dodynamicstretchesinyourearlymorningstretchandasapartofthegeneralwarm-upinaworkout(Stretchinginthemorningisjustaseffectiveasatanyothertimemdashprovidedyouwarm-upwell[MatveyevMatveev1981Wazny1981b])Ondaysyoudonotworkoutyoustillshoulddodynamicstretches

twiceeverydaymdashonceintheearlymorningstretchandoncemorelaterintheafternoonTheafternoonstretchingsessioncanincludethesamedynamicstretchesasthemorningstretchIfyouworkatnightandsleepduringthedaydotwosessionsofdynamicstretchingtoooneafteryouwakeupandonemoreafewhourslater

StartyourmovementsslowlygraduallyincreasingtherangeandthespeedofmovementsDonotldquothrowrdquoyourlimbsratherldquoleadrdquoorldquoliftrdquothemcontrollingthemovementalongtheentirerangeThenafteryouhavenearlyreachedyourfullrangeofmotionyoucanincreasethevelocityofthelimbsothelastfewinchesofitstrajectorycanbelesscontrolledmdashbutstillthestretchshouldnotbesuddenLoganandMcKinney(1970)applytheprincipleofspecificadaptationtoimposeddemandsinthecaseofflexibilityThisprinciplemeansthateventuallyeitherattheendofthefirstsetofdynamicstretchesorinothersetsyoushouldstretchatavelocitynotlessthan75ofthemaximalvelocityusedinyouractualskillakickforexample

AsarulesynchronizeyourbreathwithstretchessoyoubreatheoutwithflexingyourspineorcompressingyourribcageandbreatheinwhenextendingyourspineandexpandingyourribcageThisishowitisdoneindynamicexercisesofyogamdashSuryanamaskar(Grochmal1986)Forexamplebreatheoutwhenbendingyourtrunkforwardsoyouendyourexhalationatthegreateststretchbutwhenbendingyourtrunktothebackbreathein

Dynamicstretches

Neck

UsuallyyouusenospecialdynamicstretchesfortheneckWhatyouhavedoneatthebeginningofyourwarm-up(doingjointrotations)shouldbeenough

Arms

Swingyourarmsbackwardatvaryingangles

CrossingyourarmsinfronttouchyourshoulderbladeswithyourhandsthenstraightenthearmsandtouchyourhandsbehindyourbackToincreasetherangeofmotiontothebackyoucanrotateyourarmsinwardsothepalmsofyourhandsfaceout

Legs

BeginnersmayhavetostartwithagreatnumberofrepetitionsmdashfourtofivesetsoftentotwelverepetitionsperleginanygivendirectionveryslowlyincreasingtheheightatwhichthelegisraisedYoucanswitchthelegaftereachrepetitionorafterasetAfteramonthortwoyouwillnoticethatittakeslessrepetitionstoreachamaximumrangeofmotionEventuallyonesetoftwelverepetitionsineachdirectionperlegwillbeenough

LegraisetothefrontWithyourhandasatargetitiseasytoevaluateyourprogressMaintaingoodposture(straighttrunk)andyourhandcanserveasastopforverydynamic(explosive)legraisesStartaslowasfeelscomfortableKeepyoursupportinglegstraightitsheelonthegroundifpossible

LegraisetothesideThelegraisetothesideisthesameasafrontraiseexceptyourarmisstretchedtothesideandyouraiseyourlegsideways

AnotherformofthesideraiseThisformisusefulformartialartistsThefootofthelegabouttoberaisedpointsforwardsandcontactwithyourpalmismadebythesideofthefootYourhipswillhaveatendencytomovetothebackandyourtrunkwillleanforwardwhichisallrightbutdonotleanforwardanymorethan

necessaryGraduallyincreasetheheightatwhichyouplaceyourhandstartingathiplevel

IftheoutsideofyourhipshurtswhenyoudohighlegraisestothesideorsidekicksyouneedtotiltyourpelvisforwardwhileyoukickIfyoudontyouwilljamtheneckofyourthighboneintothecartilagecollarattheupperedgeofthehipsocketIfyouhavecoxavara(abendingoftheneckofthefemur)youcouldalsojamthegreatertrochanteragainstyourhipbone

LegswingfromtheoutsidetotheinsideYoucanagainuseyourhandasatargetTrytobringthelegasfaraspossibleacrossyourfront

LegraisetothebackUsinganyformofsupportataboutyourhipheightraisethelegashighaspossibleFeelthestretchinginfrontofyourthigh

Ifusingasupportletsyouraiseyourlegshighertothefrontandsidesmdashuseit

Trunk

Ifyoursportsdisciplinerequiresarapidtwistingandbending(withgreatamplitude)ofthetrunkaddthefollowingsetofexercisestoyourstretchingroutinesYoucanexpecttoreachfullmobilityofthetrunk(thejointsofyourvertebralcolumn)inagivendirectionafter25-30repetitionsofagivenexercise

YoucandodynamicstretchesforthetrunkstandingorsittingAsittingpositionisbetterbecauseitisolatesthejointsofthetrunk(vertebralcolumn)fromthelegjointsAlsorapidfrontandsidebendsinastandingpositioncanbecomeballisticstretchesandinjureyou

RotationsSitdownandtwistyourtrunkfromsidetosideTrytokeepyourhipsandlegsimmobile

SidebendsWhilesittingdownleanfromsidetoside

ForwardbendsLeanforwardfromasittingpositionDonotkeepyourbackstraightLetitgetroundIfyoukeepitstraightyouwillstretchyourhamstringsinsteadofyourback

BendstothebackLieonyourstomachandraiseyourtrunkusingyourarmsandthemusclesoftheback

BVSermeev(1968)studieddynamicstretchesandrecommendsthefollowingnumbersofrepetitionspersetandperworkout

ArmsMaximalrangeofmotion(ROM)isreachedafter5-10armswingsinanygivendirectionthereforetheseareminimumnumberspersetfordevelopingdynamicflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthearmand15-30forarmcirclesformaintainingflexibility15-25repetitionsoffull-rangemovementsperworkoutareenough

LegsandhipsMaximalROMinanygivendirectionofhipmovementsisreachedafter10-15legraisesinagivendirectionfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthethighandthesameforabductionofthethighformaintainingflexibility15-25repetitionsoflegraisesperworkoutareenough

TrunkMaximalROMofthetrunk(thejointsofyourvertebralcolumn)inflexionandextensionisreachedafter25-30repetitionsofdynamictrunkstretchesfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedare40-70perworkoutformaintainingflexibility30-40repetitionsperworkoutareenough

4StaticActiveStretchingItisdifficulttodevelopstaticactiveflexibilitytothelevelofyourdynamicorstaticpassiveflexibilityYouhavetolearnhowtorelaxstretchedmusclesandyouhavetobuildupthestrengthofthemusclesopposingthemsothatpartsofyourbodycanbeheldinextendedpositionsAlthoughthiskindofflexibilityrequiresisometrictensionstodisplayityoushouldalsousedynamicstrengthexercisesforitsdevelopmentIntrainingtoholdyourlegextendedtothesideforexamplekeepraisingandloweringitslowlyinonecontinuousmotionWhenyoucandomorethansixrepetitionsaddresistance(ankleweightspulleysorrubberbands)AfterdynamicstrengthexercisesdoacoupleofstaticactivestretchesholdingthelegupforsixsecondsorlongerthendostaticpassiveflexibilityexerciseslikeisometricorrelaxedstretchesYourstaticactiveflexibilitydependsonyourstaticpassiveflexibilityandstaticstrength

CautionInthecaseofholdinglegextensionsyoumusthaveastronglowerbackMyruleofthumbforbackstrengthisliftingcomfortablymdashwithoutpsychingupandteethgrindingmdashatleasttwiceyourbodyweightinthedeadliftIfyouconsiderthisexcessiveyouarewelcometolearnfromyourownexperience

IfyoursportrequiresonlydynamicflexibilitymdashforkickingsaymdashthenyoudonotneedstaticactivestretchesHoldingthelegupisnotdevelopingdynamicflexibilitynordynamicstrengthItisdevelopingastaticactiveflexibilityandstaticstrengthrequiredofgymnastsbutnotsomethingthatkickersneed

StaticactivestretchesthatinvolvemusclesofthebacksuchaslegextensionsandtrunkexercisescompressthespinesqueezeintervertebraldiscsandmayincreaselordosisThiscompressionisespeciallyharmfulbecauseitoccurswhenthespineisalreadybentorbentandtwistedTominimizedamagedostretchessuchasforwardbendsandpelvictiltsimmediatelyaftertheseexercisesThesestretcheswillrelievespasmsofthebackmusclesandincreasetheamountofspacebetweenvertebrae

StaticactivestretchesandstrengthexercisesInthelinedrawingsthatfollowyouwillseeexamplesofstrengthexercisesandstaticactivestretcheseachexamplefollowedbyaphotoofitsresult

Armextensiontotheback

Legflexion

Legabduction

Legextension

Hamstringandbackstretch

Sidebend

Trunkrotation

Backextension

5IsometricStretchingInthischapterandinchapter6ldquoRelaxedStretchingrdquoyouwilllearnhowtodevelopstaticpassiveflexibilityPassiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreaterthereservetensilityorflexibilityreserveandthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasyouractiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityequaltotheincreaseofstaticflexibility

StaticflexibilitymayincreasewhenyourmusclesaresomewhatfatiguedThisiswhyyoushoulddostaticstretchingattheendofaworkout

IsometricstretchingisthefastestmethodofdevelopingstaticpassiveflexibilityItalsoimprovesactiveflexibilityaswellasstrengthinconcentricisometricandeccentricactions(Handeletal1997)Thereareindicationsthatitcauseslongitudinalgrowthofmusclefibers(Handeletal1997)

IsometricstretchingisnotrecommendedforchildrenandadolescentathleteswhosebonesarestillgrowingYourbonesshouldbematureandyourmuscleshavetobehealthyandstrongforyoutouseisometricstretching

CautionIfyouneglectedyourstrengthtrainingorweredoingitincorrectlyisometricstretchesmayharmyourmuscles

WhenyouarenotreadyforisometricsWhenamuscleisweakduetoimproperstrengthtrainingorwhenitisstretchedwithtoomuchforceitcanbecomeexcessivelydamagedDependingontheamountofstressandalsoonthestrengthofthemusclethisdamageatamicroscopiclevelcanannounceitselfasmusclesorenessoritcanamounttoacompletemuscletear(musclestrain)TomakethemusclestrongeryoushoulddostrengthexerciseswithlightresistanceandahighnumberofrepetitionsDotheseexercisesslowlyMakefullstopsatthebeginningandattheendofeachmovementYoushoulddoatleastthreesetswithaminimumof30repetitionspersetexercisingthemusclesthataremostlikelytobeoverstretchedinyoursportortheonesthatyouintendtostretchisometricallyinthenearfutureGoodresultsarealsobroughtaboutbydoinglongsinglesetsof100to200repetitions

YoushoulddothesehighrepetitionexercisesattheendofyourstrengthworkoutsaftertheregularheavyweightslowrepetitionexercisesAfterthesehighrepetitionexercisesyoushoulddorelaxedstretchesforthesamemuscles

TypicallystrengthworkoutsorstrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldexercisemoreoften

Beself-observantTrialanderrorwillteachyoubywhatincrementsyoucanincreaseresistanceandhowfrequentlyyoucanworkoutwithoutgettingsoreMusclesorenessisaccompaniedbylossofstrengthandbyshorteningofthemusclesmdashmostpronouncedontheseconddayaftertheoverlystrenuousexercise(Clarksonetal1992)Thosewhoexerciseonarigidschedulemdashforexampleeveryotherdaymdashdespitebeingsoreafterthepreviousworkoutmayseetheirflexibilitygettingprogressivelyworseratherthanbetter

ItisdifficulttostatehowlongyouneedtoperformthehighrepetitionexercisesafteryouhavefoundoutthatyourmusclesaretooweakforisometricsTofindoutyouhavetoperiodicallytestthereactionofyourmusclestoisometricstretchesIfyourmusclesgetsoreitmeansthattheyarestilltooweak

WhenyouarereadyRememberthecautioninchapter2Pickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

RussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricexercisesfourtimesaweektentofifteenminutesperdayusingtensionslastingfivetosixsecondsTheamountoftensionshouldincreasegraduallyandreachamaximumbythethirdandfourthsecondIntheparticularcaseofisometricstretchingyoucanholdthelasttensionappliedatyourmaximalstretchmuchlongerforuptothirtysecondsorsometimesevenafewminutesIfyouarejustbeginningisometrictrainingyoushouldstartwithmildtensionslastingtwotothreesecondsIncreasethetimeandtheintensityoftensionasyouprogressAnyattempttodevelopstrengthbyisometricexercisesonlymayleadtoastagnationofstrengthinonlysixtoeightweeksTodevelopexceptionalstrengthaswellasflexibilitycombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsusingthesamemusclesAfterafewweeksyoumayhitaplateaumdashregulatingthetensionandlengthofmuscleswillstopbringinganyimprovementsinyourstretchesDonotworryDoyourexercisesconcentratingonthestrengthgainsyouwillachieveThesegainsareshownbytheincreasedtimeyoucanmaintainapositiontheamountofweightyoucansupportortheabilitytostandup(slideupwalkup)fromyourattemptsatsplitsAftersometimewhenyourstrengthimprovesyouwillnoticeagreatincreaseinyourflexibility

IfasaresultofisometricstretchingoranyotherexercisesyourmuscleshurtreducetheintensityoftheexercisesorstopworkingoutsoyoucanhealcompletelyWhenthepainisgoneifisometricsasstretchesorasstrengthexerciseswerethecauseoftheproblemprepareyourselfforusingthemagainbydoingnormaldynamicstrengthexercisesgraduallyincreasingresistanceIfforexamplestretchingyourlegsbyisometricstretchescausedpaininanyofthelegmusclesstopexercisingWaittillthepainisgonethentrymarchingrunningrunningupaninclineclimbingstairsordoingsquatsLateryoucanalsodoisolatedstrengthexercisesusingthepreviouslydescribedmethod(seesubchapterldquoWhenyouarenotreadyforisometricsrdquo)oflowweightandahighnumberofrepetitionsDotheseexercisesfocusingonyourweakorpreviously

injuredmusclesAftertheseexercisesandattheendofregularworkoutsuserelaxedstretchesinsteadofisometriconesuntilyoufullyrecoverReintroduceisometricsintoyourtraininggraduallyadjustingthenumberandthestrengthofthetensionsaswellasthefrequencyinthetrainingweekMakeadjustmentsaccordingtowhatyoufeelinyourmusclesWheneverythingisallrightyouwillnotfeelanypainorsoreness

Severalstudieshavebeenconductedtodeterminethenumberandfrequencyoftheisometrictensionsneededforthegreateststrengthgain(keepinmindthatanincreaseofstrengthinisometricstretchesmeansanincreasedlengthofmuscles)Inonestudy(HettingerandMuumlller1953)subjectswithonce-per-daysessionsusing66ofmaximumcontractionhadresultsequaltosubjectsusing80ofmaximumcontractionperformedfivetimesperdayAnotherstudy(MuumlllerandRoumlhmert1963)showsthegreateststrengthdevelopmentwhenusingfivetotenmaximalcontractionsperdayfivedaysperweekStillotherresearchers(Fox1979)reportthatusingmaximalcontractionseveryotherdayisbestRussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricsfourtimesaweekusingmaximaltensionheldforfivetosixsecondsandrepeatingeachexercisethreetofivetimesThisisthemethodIfollowedbecausemybodyrespondedtoitwellYoumayneedadifferentnumberstrengthandweeklyscheduleofisometrictensions

IsometricstretchestoincreaseflexibilityshouldbedoneatleasttwiceaweekbutitalldependsonyourrecoveryIfyourmusclesaresorethennoisometricstretchingshouldbedoneaslongassorenessisfeltWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekforincreasingflexibilityandformaintainingitonlyonceperweek

FollowingismyweeklyschedulewhichsuitedmewellatthetimeIposedforthephotographsinthisbookItmaybelesssuitableforsomeonewhoworksonendurancemoreoftenordoesmoreorlessresistancetrainingthanIdidThisscheduleservesprimarilyasanillustrationoftheoverarchingprincipleoftrainingmethodologywhichcanbesummedupldquoWorkonspeedortechniquebeforeworkingonstrengthworkonstrengthbeforeworkingonendurancerdquoViolatingthisprincipleleadstochronicfatigueovertrainingoreveninjuriesConsiderablyfatiguedmusclesarelessflexiblethanrestedones

MondaymdashatechnicalworkoutdedicatedtolearningorpracticingsportstechniquesfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrunning

intheday20-30minutesofaerobicrunning

Tuesdaymdashastrengthworkoutconsistingofstrengthexercisesforthesportfollowedbyisometricstretching

WednesdaymdashanenduranceworkoutthatdevelopsenduranceforthesportnoisometricstretchingalthoughImightdorelaxedstretchesaftertheworkout

Thursdaymdashdayoff

FridaymdashatechnicalworkoutfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrun

Saturdaymdashaspeed-strengthworkoutconsistingofstrengthexerciseswithstressonspeedofmovementsfollowedbyisometricstretching

Sundaymdashdayoff

OnMondayandFridaymystretchingaswellasmywholeworkoutwaslighterthanonthefollowingday(TuesdaySaturday)

Asyouseeinmyscheduleatechnicalorspeedworkoutprecedesastrengthorenduranceworkoutastrengthworkoutprecedesanexhaustingenduranceworkoutwhichisfollowedbyadayofcompleterestoractiverestmdashsomeeasyfunactivity

AtechnicalorspeedworkoutshouldnotbedoneonthedayimmediatelyfollowingeitheranexhaustingstrengthoranexhaustingenduranceworkoutandastrengthworkoutisnottobedoneafteranexhaustingenduranceworkoutbecausesuchsequencesofeffortsleadtoovertrainingScienceofSportsTraininggivesthein-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

IfyouliftweightsordosomeothertypeofdynamicresistancetrainingdoisometricstretchesafteryourdynamicresistanceexercisesOndayswhenyouworkyourlegsendyourworkoutwithoneortwoisometricstretchesforyourlegsOndayswhenyouworkyourupperbodydoisometricstretchesforarmsandshouldersforexample

IfyouldquolistenrdquotoyourbodyyouwillbeabletofindthecombinationofexercisesthatworksforyouForexampleyoumaygetbestresultsdoing

exercisesthatworksforyouForexampleyoumaygetbestresultsdoingisometricstretcheseveryotherdayoreverythirddayAnymusclesorenessorpainisasignaltostopexercisesDonotresumeyourtrainingifyoufeelanydiscomfortorevenatraceofpain

IsometricstretchesTherearethreemethodsofdoingisometricstretches

FirstmethodStretchthemuscles(notmaximallythough)andwaitseveralsecondsuntilthemechanismregulatingtheirlengthandtensionreadjuststhenincreasethestretchwaitagainandstretchagainWhenyoucannotstretchanymorethiswayapplyshortstrongtensionsfollowedbyquickrelaxationsandimmediatestretches(withinthefirstsecondofrelaxation)tobringaboutfurtherincreasesinmusclelengthTheforceofthesetensionsisfrom50to100ofmaximalvoluntarycontraction(Enokaetal1980)Holdthelasttensionforupto30seconds

SecondmethodStretchasmuchasyoucantensethestretchedmusclesandholdthisstretchedandtensedpositionuntilyougetmusclespasmsthendecreasethestretchthenincreaseittenseitandsoonThelasttensionshouldbeheldforuptofiveminutesItmakessomepeoplescream

ThirdmethodThisistheoneIusedtogettheresultsshowninthisbookStretchthemusclesbutnottothemaximumthentenseforthreetofivesecondsthenrelaxandpreferablywithinthefirstsecondandnolaterthanthefifthsecondstretchagainAlternativelypriortostretchingmaximallytensethemusclesabouttobestretchedforafewsecondsandthenrelaxandwithinthefirstsecondstretchthemAtthenearmaximalstretchtenseagainforafewsecondstoonceagaintriggerthepostcontractivestretchreflexdepressionandlowerresistancetoastretchStretchfurtherandfurtheruntilyoucannotincreasethestretch

Tensingthemusclesinapositioninwhichtheyareneithermaximallystretchednormaximallyshortenedmdashinwhichtheirtensioncanbegreatestmdashisfollowedbyagreaterrangeofmotionincreasethantensingofalreadyconsiderablystretchedmuscles

ExperimenttofindoutwhatstrengthanddurationofthetensiongivesyouthemoststretchuponrelaxationForthegreatesteffectduringastretchtensethemusclesopposingthestretchedones(EtnyreandAbraham1986a)Somestretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthis

stretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthismanner

Graduallyinthecourseofseveralworkoutsincreasethetimeofthelasttensiontoabout30secondsAfteraminuteofrestrepeatthesamestretchDothreetofiverepetitionsofawholestretchperworkout

InallthesemethodsyoushouldconcentrateonthestrengthgainsinastretchedpositionWhenyoucannotincreasethestretchconcentrateontensingharderorlongerorbothIntimeitwilltranslateintoagreaterstretchToincreasethetensionofamuscleatanygivenlengthmdashputmoreweightonitInsplitsnotsupportingyourselfwithyourarmswillhelp

NomatterwhichmethodofisometricstretchingyouchoosewhendoingthestretchesbreathenaturallywithdeepandcalmabdominalbreathsInhalepriortotensingexhaleorholdthebreathduringmaximaltensioninhaleatthebeginningofrelaxationandifconvenientexhalewithfurtherrelaxationandstretch(Ofcourseifyoutensemuchlongerthanyournormalexhalationthenyouhavetoinhaleandexhaleseveraltimesduringatension)InsomepositionsitmaynotbeconvenienttoexhalewhilerelaxingandincreasingthestretchbetweenthetensionsInsuchcasesinhaleduringrelaxationandstretchingDuringthelaststretchifyouenditwiththephaseofrelaxationtrytoexhaleasyouincreaseyourrangeofmotion

HowtoselectyourstretchesChoosingtheisometricstretchesyoushoulddodependsontheformofthemovementsinwhichyouneedgreaterrangeofmotionChoosingwhichonetodofirstdependsonthemusclegroupthatyoufeelisthefirstobstacleForexampleyouwanttodoafullfrontsplitandassoonasyouassumetheinitialpositionforthestretchyoufeelthemoststretchinthecalfofthefrontlegThissignalsthatyourfirststretchshouldbeforyourcalfAnotherexampleIfyouwanttobringyouroutstretchedarmsbehindyourbackwhileholdingastickinanarrowgripandthefirstresistancecomesfromelbowflexorsmdashitmeansthattheelbowflexorsaretheonestostretchfirst

FollowingareexamplesofisometricstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

Neck

TurnyourheadtothesideblockitwithyourhandandtryturningitbackagainsttheresistanceofyourarmRelaxandturnfurtherinthesamedirectionTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacktrapeziussternocleidomastoideusspleniuscapitisetcervicisrectuscapitisposteriormajorsemispinaliscapitisetcervicisobliquuscapitisinferiormultifidus

cervicis

LeanyourheadtowardtheshoulderandblockitwithyourarmTensethestretchedmusclesoftheneckasifyouaretryingtostraightenyourheadRelaxandbringitclosertotheshoulderTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacksternocleidomastoideusspleniuscapitisscalenusanteriorscalenusmediusscalenusposteriorspleniuscervicisiliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

BendyourwristHoldyourhandtenserelaxflexmoreHoldthelasttensionforupto30secondsChangehands

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

BendyourwristintheoppositedirectionTenserelaxflexagainHoldthelasttensionforupto30secondsChangehands

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

ArmsshoulderschestThesestretchesarefortennisplayersswimmersgymnastsbasketballplayersteamhandballplayersgolfersdiscusandjavelinthrowersandhockeyplayersStudentsofcertainmartialarts(Indianmukiboxingwushusambo)thatrequireagreatmobilityoftheshoulderswillfindtheseexercisesusefulJudoandsambowrestlerscyclistsskatersandhockeyplayerscanusestretches2and4ascorrectiveexercisesforaroundedback

1HoldthestickverticallyinfrontofyouTensethearmthatholdsthetopendasiftopullthestickdownRelaxandtostretchtheraisedarmpushthestickupwiththearmthatholdsitsbottomendAstretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapeziuslatissimusdorsi

2StartingfromthispositionbringthesticktothepositionbehindyourbackandtenseallthestretchedmusclesRelaxbringingthesticktothefrontMakingyourgripnarrowerbringthesticktothebackandtenseagainWhenthegripissonarrowthatyoucannotloweryourarmsanymorestopandtensethestretchedmusclesforupto30secondsThisexercisestretchesthefrontofthearmsshouldersandthechestbrachioradialisbicepsbrachiicoracobrachialisdeltoideuspectoralismajorpectoralisminorteresmajorserratusanteriorsubscapularis

CautionDonotforcethestretchbackbeyondthepointatwhichyoucanstilltensethestretchedmusclesForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

OutsiderotationofyourarmsmakesiteasiertomovethembackorupThisissimilartorotatingthethighsoutsidewhenspreadingyourlegsRotatingyourarmexternallymakesthegreatertuberosityofthehumeruspassbehindtheacromion(aboneontopoftheshoulder)insteadofhittingitsoyoucanmovethearmfurtherbackorupStretchbotharmstogethersomovementsofyourspinedonotcompensatefortherangeofmovementintheshouldergirdleastheywouldinasingle-armstretch

3ChangethegripTwistthestickTenseyourupperbackshouldersandtricepsRelaxMoveyourhandsfurtherapartonthestickTwistitagainandtensethestretchedmusclesHoldthelasttensionforupto30secondsAstretchforthemusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

4ThroughsuccessivetensionsandrelaxationscrawlyourhandstowardeachotherHoldthelasttensionforupto30secondsSwitchthepositionofyourhandsandrepeattheexerciseAstretchformusclesofarmsshoulderschestandupperbacktricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatus

Thevelocityofoverarmpatternmovementssuchasbaseballthrowsorvolleyballservesandspikesisrelatedtotherangeofoutwardrotationofthearm(Sandstead1968)ThepositionofmaximumoutwardrotationoftheshoulderiswhereanteriorshoulderinjurieshappenhoweversoworkonyourshoulderflexibilitywithexercisesthatdevelopbothflexibilityandstrengthInward(internal)rotationofyourarmwithabungeecordorspringorweightonapulleystartingfromapositionofnearlymaximaloutward(external)rotationwilldevelopstrengththroughthewholerangeofmotionDothisexercisewithyourarmbentattheelbowandkeepyourelbowclosetoyourside

exercisewithyourarmbentattheelbowandkeepyourelbowclosetoyoursideHoldthebungeecordorhandleoftheweightcablesoitspullrotatesyourarmandmovesyourforearmawayfromyourabdomenTenseyourmusclesandbringyourforearmtoyourabdomen

Ifyouletthebungeecordpullyourarmtothelimitofitsoutwardrotationandtensefromthereyourtensioncanbeusedtooverridethestretchreflex(postcontractivestretchreflexdepression)andsoletyoustretchthemusclesthatresistoutwardrotationoftheshoulderTostretchfirsttenseveryhardinthepositionnearthelimitofthemotionthenrelaxandwithinthefirstsecondofthatrelaxationletyourarmbepulledorrotatedfurtherThenyoucanrepeatthecycleoftensionandrelaxationuntilyoucantstretchanymoreYoucanapplythistypeofstretchingwhichsimultaneouslystrengthensmusclesintheextremerangeofmotioninothermovementsintheshoulderandinotherjoints

Inward(internal)rotationofthearmwithabungeecordstartingfromapositionofnearlymaximaloutward(external)rotation(topdrawing)Thisexerciseshouldbebalancedwithoutward(external)rotationofthearm(bottomdrawing)

Legs

Stretchesleadingtothesidesplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitasidesplitHerearesomestretchesleadingtothesidesplitTheyareusefultomartialartistssoccerplayersskiershurdlersdancersskatersgymnastsandwrestlers(especiallyofjacketwrestlingstylessuchasjudoandsambo)

TodoasidesplitfromastandingpositionflexyourhipsandkneesinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceYourthighsshouldbeparalleltotheflooratanywidthtoespointforwardandchestupAtthebeginningofasidesplitattemptwhileyouarestandinginthehorse-ridingstanceyourbuttocksshouldbeatthesamelevelasyourknees

InnerthighstretchesFromthishorse-ridingstancetensetheinsideofyourthighsasiftryingtoldquopinchrdquoorsqueezethefloorbetweenyourfeetRelaxandspreadyourlegsfurtherKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotloweryourselfanymorewithoutpainHoldthelasttensionforupto30secondsWhendoingthisexercisedonotsupportyourselfwithyourarmsGetoutofthestretchwithoutusingyourarmsThisisastretchformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Ifyouareaproperlytrainedathleteyoushouldnothaveanydifficultystandinginalowhorse-ridingstanceAfterallstancessimilartoitareencounteredin

inalowhorse-ridingstanceAfterallstancessimilartoitareencounteredinmanysportsforexamplewrestlingweightliftingvolleyballskiingkaratebasketballmdashjusttonameafew

Ifyoufindthisstancedifficultthengraduallydeveloptheflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstanceStarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderKeepyourtoespointingstraightaheadmdashifyouletyourtoespointtothesidesasyouwidenthestanceyouwillbegrindingyourkneecartilage(specificallythemedialmenisci)Atallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorlockyoursacrumandgetlowerbackandneckpainsBonesofthepelvismdashtheinnominatebonessacrumandcoccyxmdashmoveinrelationtoeachotherinconcertwithphasesofbreathing(Walther2000)(Yestheymoveeventhoughmedicalstudentsareoftentaughtthatthereisnomovementinthesacroiliacjoint)Themusclesthatstabilizethepelvisorcrossthesacroiliacjointshouldnotbekepttensedhardinpositionsoratatimewhenthatwouldinterferewiththosemovements

Youarereadytodoanisometricside-splitstretchwhenyoucanstandcomfortablyatleastacoupleofminutesinahorse-ridingstancetwiceaswideasyourshoulderswithyourthighsparalleltothefloor

QuestionWhenIattempttodosidesplitseventhoughIbelieveIamusingthecorrectpostureIfeelapainintheouterpartofmyhipjointsEventhoughIfeelthatthemusclesofmyinnerthighsmightstretchfurtherIfeelseverelylimitedbythispainItalmostfeelsasthoughmyjointsareldquolockedrdquopreventinganyfurthermovementIsthisconditionnormal

AnswerYourcomplaintistypicalforthosewhowhileattemptingthesidesplitdonotflextheirhipjointsenoughWhenyourhipsarenotflexedenoughtheyjamandtheonlywaytospreadyourthighswideristotiltyourpelvisforward(thesamewayaswhenyouleanyourtrunksoitisparalleltothefloor)

TodoasidesplitfromastandingpositionthehipjointshouldbeflexedinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjoint

TogetfromthispositiontothefullsidesplitshouldtakeyouaboutonemonthAtthisstagepeoplewithweakkneesmayexperienceproblemsInsuchcasesstrengthexercisesforthemusclesstabilizingthekneeswillhelp

AnotherversionoftheinnerthighstretchGraduallyincreasetheheightofthesupportorthedistancefromthesupportinglegtothesupportInthelattercaseusesomethingstableandnottoohighmdashforexampleapileofgymnasticpadsmdashasyoursupport

AfullsidesplitSpend30secondsormoreinthispositiontensingtheinsideofyourthighsTryliftingyourselfoffthefloorbythesheerstrengthofyourlegsEventuallyyoushouldbeabletoslideupfromthesplittoastandingpositionwithoutusingyourarmsThenyoucantryafullsidesplitinsuspension

AnexerciseforadifferentkindofasidesplitmdashasidesplitwithtoespointingupwardThisisastretchforthemusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineusandmusclesofthebuttocksgluteusmediusandgluteusminimus

TwomoreversionsofthepreviousstretchTensethemusclesthatfeelstretchedandrelaxthemtoincreasetheanglebetweenyourlegsKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotstretchanymorewithoutpain

Asidesplitwithtoespointingupward

Afullsidesplitinsuspension

CautionAlossofbalancemayputyourmusclesoutofcommissionforayearormoreYourfirstattemptsshouldbedoneonobjectslowenoughsothatyoucanrestonthefloorwithouttearingthemusclesshouldyouhappentoloseyourbalance

SidesplitsarenotdifficultAnybodywithnormalrangeofmotioninthejointsofthehipsandlowerbackcandothemoncelearningthecorrecthip-pelvisalignmentandwithalittlestrengthtrainingoftheadductorsWeaknessoftheadductorsisthemainobstacletodoingsidesplitsWeakadductorstenseverystronglywhenyoutrytospreadyourlegsinthestraddlestanceThestrongertheyarethelesstensionpainandresistancethereiswhilespreadingyourlegs

theyarethelesstensionpainandresistancethereiswhilespreadingyourlegsallthewaytothefloorGenerallythestrongerthemusclethelessactivationitneedstosupportanygivenload(deVries1980)

Anotherfullsidesplitinsuspension

Tobalancestretchesforthesidesplitwhichstressedthethighadductorsandinternalrotatorsdothefollowingstretchesforthemusclesmovingthethighawayfromthebody(thighabductors)andmusclesturningthethighoutward(externalrotatorsofthethigh)

OuterthighandhipstretchesBringonelegacrossyourcenterlineTensethemusclesofyourouterthighandhipasifyouwantedtomoveyourthighupandoutthenrelaxandbringthelegfurtheracrossanddowntofeelmorestretchTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownThesearestretchesformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

AstretchformusclesrotatingthethighoutwardBendyourkneeandturnyourthighandfootinwardGrabyourthighjustabovethekneeandholdasyoutrytoturnyourthighoutwardRelaxandturnyourthigh(andyourfoot)moreinwardThisisastretchforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40ordmofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40ordmofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitafrontsplitHerearesomestretchesleadingtothefrontsplitThesestretchesareimportantforcyclistsdancersgymnastsskatersskierstrackandfieldathleteswrestlers(especiallyjudokaandsambowrestlers)andmartialartists

Frontofthethighstretches

TensethemusclesthatbringyourthighforwardandstraightenyourkneeRelaxstretchtenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesbothforthemusclesthatbringthethighupandforward(hipflexors)forexampleinrunningandforthemusclesthatstraightenthekneeiliacuspsoasmajorpectineusobturatoriusinternusadductormagnusadductorlongusadductorbrevisgracilisquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusgluteusminimustensorfasciaelatae

CalfstretchesGrabandpullyourtoestowardyourselfPointyourfootforwardagainsttheresistanceofyourarmsRelaxpullthetoesclosertoyourselfandstartpointingthefootforwardagainHoldthelasttensionforupto30secondsChangelegsThesearestretchesformusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevisIfyoudothesestretcheswithyourkneebentyoustretchthesoleusandwiththekneestraightyoustretchboththesoleusandgastrocnemius

TostrengthenandstretchmusclesofthecalfthatlimitthedorsiflexionoftheankleaswellasallmusclesofyourthighsandbuttocksdodeepsquatswithfeetkeptflatonthegroundDonotbouncejustgodownaslowaspossibleandthenraiseuptensingthestretchedmusclesDofrontandsidelungesinthesamefashionIfyoucannotsquatwithyourfeetfullyontheflooritmeansthatyoursoleusistooshortTheremedyistodoincreasinglydeepsquatsortodothecalfstretchesshownabove

stretchesshownabove

Goodforwardrangeofmotionintheankle(dorsiflexion)permitsyoutoleanmoreandreachwithyourarmsfurtherforwardinadeepsquatmdashlikemakingavolleyballsaveorperformingawrestlinglegpick

HamstringstretchesUsingoneofthepositionsshownabovestretchyourhamstringbydecreasingtheanglebetweenyourthighandyourtrunk(inthesittingstretch)orincreasingtheanglebetweenyourthighs(inthestandingandinlyingstretches)Keepyourspinestraighttostretchyourhamstringsandnotyourlowerbackandtiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretchTensethehamstringasiftobringitbackdownandthenrelaxitPullyourlegtowardyourselforifusingasupportmovethesupportinglegfurtherbackTenseagainrelaxandstretchmoreHoldthelasttensionforupto30secondsChangethelegThesearestretchesforhamstringsbuttocksandsomeofthepelvicmusclesbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)piriformis

Toincreasetherangeofforwardflexioninyourhipsandatthesametimetostrengthenmusclesofthelowerbackbuttocksandhamstringsdoldquogoodmorningsrdquoandstiff-legdeadliftsUseweightslightenoughtoletyoumovethroughthefullrangeofmotion

Pinchthefloortensingthehamstringofyourfrontlegyourquadricepsandtheso-calledrunnersmusclesoftherearlegRelaxandloweryourhipsTenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthethighsbuttocksandpelvisiliacuspsoasmajorquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimus

Fullfrontsplitinsuspension

SplitsandhighkicksAsakickerwhyshouldyoubeinterestedindoingafrontsplitmdashastaticstretchnonspecificforkickingthatrequiresstaticflexibilitywhilekicksrequiredynamicflexibilityBeingabletodothefrontsplitfacilitates(thoughitisnotnecessaryfor)learninghighsideandroundhousekicksmdashthepositionoflegsinafrontsplitisthesameasinhighsideandroundhousekicks(therearleginthissplitcorrespondstothekickinglegandthefrontlegtothesupportingleg)Ifyoucandothefrontsplityoucanpracticethehighsideandhighroundhousekicksslowlyenoughtocontrolandcorrectyourbodyalignmentespeciallyofthesupportingleginrelationtothekickinglegandofthetrunkinrelationtothelegs

Frontsplit(rotated)andahighroundhousekick

ThesidesplitifdoneaccordingtomymethodofdevelopingflexibilityandstrengthbothatthesametimestrengthensthemusclesoftheinnerthighThesearethemusclesofthesupportinglegthatarestressedwhenyoudohighkicksDuringakickthekickinglegdisplaysonlydynamicflexibilitybutthestretchonthesupportinglegismorelikeastaticstretchalbeitshortevenabruptTheinnerthighofthesupportinglegtenseswhilebeingstretchedbythemomentumofyourwholebodymovingtowardatargetTostrengthenthemusclesofthe

innerthighyoucaneithertensetheminawidestraddlestanceandeventuallyinasidesplitoryoucandoresistanceexercisessuchasadductorflyesandadductorpulldowns(shownonthevideoSecretsofStretchingavailablefromStadionPublishing)

TrunkFollowingarestretchesfortrackandfieldathletes(throwers)wrestlersjudokagymnastsdancersandtennisplayers

SidebendsDonottwistorleanforwardMoveonlytothesideTensethestretchedsideasiftostraightenuprelaxandtryleaningfurthertothesideHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthesideoftheabdomenandofthebackquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisexternusobliquusabdominisinternuspsoasmajor

LowerbackandhamstringstretchesGrabyourlegsandtenseyourbackasiftryingtostraightenupRelaxleanforwardandtenseagainHoldthelasttensionforupto30secondsTofeelthestretchinthemusclesofyourbackrounditslightlyKeepingyourbackstraightstretchesmostlyyourhamstrings

Thesearestretchesforthemusclesofthebackbuttocksandhamstringslongissimusdorsiiliocostalismultifidusgluteusmaximusgluteusmediusadductormagnusbicepsfemorissemitendinosussemimembranosuspiriformisandmusclesofthecalves

TrunkrotationsTwist(rotate)yourtrunkandgrabyourfootorputyourhandsonthegroundTensethestretchedmusclesofyourtrunkrelaxandtwistfurtherTenseagainrelaxstretchandholdthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthebackandtheabdomensemispinalismultifidustransversospinalisobliquusabdominisexternusobliquusabdominisinternus

AbdomenstretchTenseyourabdomenasiftryingtopullyourhipsforwardanddownRelaxloweryourhipsandtenseagainHoldthelasttensionforupto30secondsThisisastretchforthefrontoftheabdomenmusclesonthefrontof

thespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

AmoreintenseversionofthepreviousstretchalsoaffectingthefrontofthethighsUsuallyyourlowerbackwillgetverytensewhileyoudotheseabdomenstretchesYoucanevengetcrampsTorelaxthebackdothefollowingldquocounterstretchrdquowhichyoucandowithouttensing

RecapIsometricstretchesarestrenuousexercisesrequiringadequaterestbetweenapplicationsForbestresultssupplementthemwithdynamicstrengthexercisesasdescribedinsubchapterldquoWhenyouarenotreadyforisometricsrdquoIntheworkoutalldynamicexercisesmustprecedetheisometricswithfewexceptions(OneexampleofanexceptionYoucanincludeisometrictensioninvolvingmultiplejointsbeforespeed-strengthactionsbecausesuchtensionscanactasastimulatingfactor[GullichandSchmidtbleicher1996SiffandVerkhoshansky1999]Ifyouelecttodothistheisometrictensionhastobedoneinapositionsimilartothatinwhichthemaximalforceistobegeneratedinthefollowingspeed-strengthaction)Youshoulddotheisometricstretchesafterallthedynamicexercisesratherthanbeforebecauseoftheadverseeffectoncoordinationthatisometricshave

RemembermdashapartnerinstretchingcancauseaninjuryIfyouneedsomeoneshelpindoinganystretchesitmeansthatyouarenotreadyforthemItisbettertogoslowlybutsteadily

6RelaxedStretchingRelaxedstretchesareyetanothermeansofdevelopingstaticpassiveflexibilityAlthoughmuchslowerthanisometricstretchesrelaxedstretcheshavesomeadvantagesoverisometricsTheydonotcausefatigueandyoucandothemwhenyouaretiredProblemsareunlikelyTherearetwomajordrawbacksyourmuscularstrengthinextendedpositionsforallpracticalpurposesdoesnotincreaseasaresultofrelaxedstretchingandrelaxedstretchesareveryslowThesamepersonwhoinusingisometricsgetsintoafullsidesplitin30secondswithoutawarm-upmaytakeuptotenminutesofrelaxedstretching(withnowarm-up)togettothissamelevelWithinacoupleofmonthsofdoingrelaxedstretchesthistimegetsshorterAftersomemoremonthsitmaytakeyoufromonetotwominutestodoafullsplit(Withagoodwarm-upofcourseyoucandoitatonce)

Inyourworkoutdorelaxedstretchesattheendofacool-downjustbeforethefinalwalkormarchDothemafterisometricstretchesorinsteadofthemIfyouhaveenoughtimeinadayyoucanalsodothemwheneveryoufeellikeitwithoutawarm-up

Relaxedstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandthecontractileforceforuptoonehour(Fowlesetal2000)

IndoingthesestretchesassumepositionsthatletyourelaxallyourmusclesThisistheoppositeofwhatyoudoinisometricstretchesSomeisometricstretchesaredoneinpositionsdesignedtomaximallytensethestretchedmusclesmdashforexamplebyplacingyourweightonthemasinsideandfrontsplitstretchesInrelaxedstretchingyouwantaslittleweightonyourmusclesaspossibleInsplitsleanthebodyforwardandsupportitwithyourarmsRelaxcompletelyThinkaboutslowlyrelaxingallyourmusclesDonotthinkaboutanythingenergeticorunpleasantLookinthedirectionofthestretchandbreathecalmlywithdeepabdominalbreaths

UsuallyitiseasiertoincreaseastretchduringexhalationmdashexceptwhenastretchinvolvesbendingthespinebackwardThisishowitisdoneinyogapostures(Grochmal1986)Soifyoutwistyourbackandneckorjustyourneckandraiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretch

raiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretchandseefurtheratinhalationIfduringthesametwistyoulookdown(tipyourheaddown)youwillstretchandseefurtheratexhalation

RelaxingintoastretchatsomepointyouwillfeelresistanceWaitinthatpositionpatientlyandafterawhileyouwillnoticethatyoucanslideintoanewrangeofstretchAfterreachingthegreatestpossiblestretch(greatestatthisstageoftraining)holditfeelthemildtensioninstretchedmusclesGetoutofthestretchafterspendingabout30secondsinthefinalpositionYoucanstayinthestretchlongermdashaminuteortwomdashbutforincreasingtherangeofmotionthemosteffectivedurationofrelaxedstretchesis30seconds(BandyandIrion1994)andthemosteffectivefrequencyisonceperday(Bandyetal1997)DonotstayinastretchuntilyougetmusclespasmsYoucanrepeatthestretchafteraminute

FollowingareexamplesofrelaxedstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

RelaxedstretchesMostofthefollowingrelaxedstretcheslooksimilartotheisometricstretchesforthesamemusclesThedifferenceisthatintherelaxedstretchesthestretchedmusclesarenottensedtooverridethestretchreflexInrelaxedstretchesyoupullgentlyandcontinuouslyonthestretched(andrelaxed)bodypartunlikeinisometricstretchesinwhichyoupullstronglyagainstthealternatelytensedandrelaxedmuscles

Neck

PutyourhandonyourcheekoryourchinTurnyourheadtothesideGentlypullwithyourhandtoincreasetherangeofmotion

Musclesstretchedtrapeziussternocleidomastoideusspleniuscapitisetcervicissemispinaliscapitisetcervicisrectuscapitisposteriormajorobliquuscapitisinferiormultifiduscervicis

PutyourhandonthesideofyourheadLeanyourheadtowardtheshoulderGentlypullwithyourhandtoincreasethestretch

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenus

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenusanteriorscalenusmediusscalenusposterioriliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

Bendyourwristgentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

Bendyourwristintheoppositedirectiongentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

Armsshoulderschest

HoldthestickverticallyinfrontofyouRelaxtheraisedarmandtostretchitpushthestickupwiththearmthatholdsitsbottomend

Astretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapezius

latissimusdorsi

BringthesticktothepositionbehindyourbackusingthenarrowestgrippossibleDonotforcethestretchbeyondthesensationofapleasantstretch

CautionForcedstretchingcandamagetheshoulderjointcapsulewhich

CautionForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

Astretchformusclesofthefrontofthearmsshouldersandthechestbicepsbrachiibrachioradialiscoracobrachialisdeltoideuspectoralismajorserratus

anteriorsubscapularis

YoucanstretchthesamemusclesdoingthisstretchNotetheoutsiderotationofthearmwhichmakesiteasiertomovethearmbackorup

Changeyourgriponthestickandtwistit

Astretchformusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

ThisisanotherformoftheupperbackstretchCrawlyourhandsonyourbackasfarasyoucan

GrabyourhandsbehindyourbackIfyoucannotuseapieceofropeorasticktocrawlyourhandstowardeachotherInturnspulldowntheupperhandthenpullupthelowerhandtofeelagoodstretch

MusclesstretchedtricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatusRememberthatstretchingbothyourarmstogethereliminatestheinfluenceofmovementinthespineontherangeofmotioninyourshouldergirdle

Legs

Stretchesleadingtothesidesplit

PlaceyourlegonanysupportEitherleantowardthislegormovetheotherlegawayfromthesupportifthissupportisstableenough

Youcanalsoliftyourlegwithyourhand

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

StretchthemusclesofbothyourinnerthighsinthispositionShiftyourweightbetweenyourlegsandarmstogetthebeststretchWhenyourlegstensehelpthemrelaxbyputtingmostofyourweightonyourarmsWhenthelegsrelaxslideintoagreaterstretchbyshiftingyourweightback

HereisonemoreevenmilderinnerthighstretchSitdownbendyourkneesandpullyourfeettogetherNowlowerthethighsusingonlythestrengthofthemusclesthatabductandrotatethemexternallyDonotpushwithyourhands

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Tobalancestretchesforthesidesplit(stretchesforthethighadductorsandinternalrotators)dothefollowingstretchesforthethighabductorsandtheexternalrotatorsofthethigh

OuterthighandhipstretchesBringonelegacrossyourcenterlinetofeelastretchinyourouterthighandhipTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestAstretchformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

StretchesformusclesrotatingthethighoutwardStandinguprightbendyourkneeandturnyourthighandfootinwardAlternativelyyoucanstretchthesamemuscleswhilesittingwithlegsbentatthekneesandfeetaboutshoulderwidthapartLeanbackalittleandsupportyourtrunkwithyourarmsbyplacing

yourhandsonthefloorbehindyourhipsAttempttotouchthefloorbetweenyourlegswiththekneeThesearestretchesforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40degofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40degofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

CalfstretchesPullyourtoestowardyourselfFeelthestretchinginthemusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevis

HamstringstretchesUsinganyoftheaboveshownpositionsstretchyourhamstringsKeepyourbackstraighttomakesureyoustretchmainlythehamstringsTiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretch

Musclesstretchedbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmediuspiriformis

FrontofthethighstretchesThesearestretchesforthemusclesofthefrontofthethighandtheso-calledrunnersmuscles(hipflexors)originatinginsidethepelvisandinfrontofthespineiliacuspsoasmajorrectusfemorisquadriceps(vastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusminimus

SitinthefrontsplitLeanyourtrunkforwardandbackwardtostretchallthemusclesofthethighbuttocksandpelvis

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastus

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastusmedialisvastusintermediussartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimusbicepsfemorissemimembranosussemitendinosuspiriformis

Trunk

SidebendsBendyourtrunktothesideDonottwistorleanyourtrunkforward

Thesearestretchesforthemusclesofthebackandthesideoftheabdomenquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisinternusobliquusabdominisexternuspsoasmajor

TrunkrotationsRotateyourtrunkasfarasittakestofeelamildstretchYoucanincreasethestretchandhelpyourselfkeepitbyputtingyourhandonyourlegoronthefloor

Musclesstretchedobliquusabdominisexternusobliquusabdominisinternussemispinalismultifidustransversospinalis

AbdomenstretchesThesestretchesareforthefrontofyourabdomenandthemusclesonthefrontofthespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

LowerbackstretchesStretchasmuchasittakestorelaxthemusclesofthebackandnotstretchitsligamentsStretchingtheligamentsofthebackweakensitThisiswhyyouwillnotseeherearelaxedstretchforthebackinastandingpositionTheweightoftheupperbodyhangingonyourroundedandrelaxedspinecanstretchitsligamentsInthesittingstretchtofeelstretchinginthe

musclesofyourbackrounditslightlyInthesittingstretchkeepingyourbackstraightstretchesmostlyyourhamstring

Musclesstretchedlongissimusdorsiiliocostalismultifidus

7SampleWorkoutPlansHereyougetexamplesofhowtochooseexercisesdependingonthetaskofyourworkoutandwhentodotheminthecourseoftheworkoutYouwillfindseveralsportdisciplineslistedEachisrepresentedbyoneworkoutwiththetaskcommonforthatdiscipline

ThesearejustexamplesandnotprescriptionsInaprofessionallyruntrainingprocessnoworkoutisthesameEachworkouthaseitheradifferenttaskorthetaskisrealizedbyadifferentmeanseverytimeDifferenttasksanddifferentmeansoftheirrealizationareassignedtoworkoutsdependingontheageclassandconditionoftheathletesInplanningaworkoutthecoachhastotakeintoconsiderationtheworkoutsdonethusfarthenexttasksthatneedtobedonewhentheathletesneedtheirformtopeakandmuchmoreToputitsimplyyourskilllevelandconditionchangefromworkouttoworkoutandsodoyourexerciseneeds

ThepropersequenceofstretchesinaworkoutisdynamicstaticactiveisometricrelaxedYoudonothavetodoallthesetypesofstretchesinaworkoutYoucanskiptheonesthatyoudonotneedbutdonotaltertheorderunlessyouhaveagoodreasonandknowwhatyouaredoingForexampleitsometimesmaymakesensetodoastaticstretchbeforedynamicstretch(butnotbeforesomehighpowerormaximalforcemovementssuchaspowerfulkicks)

InthefollowingexamplesyouwillseeonlytheflexibilityexercisesrelatedtothetaskoftheworkoutTheexercisesofthemainpartoftheworkoutarenotshown

DisciplineTrackandFieldmdashHurdlesTaskoftheworkoutThetechniqueofpassingthehurdlesnoworkonthestartfromtheblocksoronthefinish

DisciplineGymnasticsTaskoftheworkoutThedevelopmentofflexibilityandtheperfectionofthehandstand(ataskusuallyrealizedwithchildrenninetotenyearsold)

DisciplineKickboxingTaskoftheworkoutThehighroundhousekick

DisciplineJudoTaskoftheworkoutTeachingO-Soto-Gari(bigoutside

sweep)

DisciplineBodybuildingTaskoftheworkoutDevelopingstrengthintheupperbackchestforearmsandlowerlegs

DisciplineSwimmingTaskoftheworkoutSpeedinthebutterflystroke

8AlltheWhysofStretching

InthischapteryouwilllearnthewhysofflexibilityandstretchingThismethodofdevelopingflexibilityworksforyouregardlessofwhetherornotyouunderstanditsphysiologicalbasisaslongasyoudotheexercisesexactlyasprescribedinchapters1-6NeverthelessthemoreyouknowthebetteryourchoiceofexercisesandthegreaterthelikelihoodofgettingtheresultsyouwantInformationmdashgoodinformationmdashalsogivesyouthebasisforcounteringbadadviceyoumayreceiveNotethiswellMentalrigiditymdashtheinabilitytoabandonfixedideaswhilesolvingproblemsasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)Coordinationisconsideredamotorexpressionofintellect(Wazny1981a)

Flexibilityistheabilitytoperformmovementsofanyamplitude(extentorrange)inajointoragroupofjointsGreaterrangemeansgreaterflexibility

AhighlevelofoverallflexibilityhelpsonetoperformeconomicallyinfencingandinvarioustypesofwrestlingmdashGreco-Romanfreestylejudosamboshuai-chiao

CertainsportsmdasheggymnasticsjavelinthrowkickboxingmdashrequireamaximaldevelopmentofflexibilityinallorsomeofthemajorjointsjustfortheexecutionoftheirbasictechniquesJustthereverseistrueinsomeothersThegreatertheflexibilityofsomejointstheworseperformanceForexamplelong-distancerunnersloserunningeconomywithgreaterdorsiflexionofthefootandexternalrotationinthehipjoint(Craibetal1996)

InsportscallingforagenerationofmaximumpowerinmovementbeforepunchingjumpingthrowingorhittingaballorputtingtheshotathletesinstinctivelymakeamovementintheoppositedirectionknowingthataprestretchwillincreasetheirpowerThisiscalledstretch-shortencycleIndynamicconcentricactionsmusclesworkbestifyoucontractthemfromanoptimalstretchLongerormoreextendedmusclescanexertforceontheobject(ballshotfist)onalongerpathandthusforalongertimeacceleratingitmore

PoorflexibilityofsomemusclesmaycontributetoinjuriesinsomeactivitiesorsportsForexampleinastudybyWitvrouwetal(2001)athleteswithpatellartendinitis(jumpersknee)tendedtohavelowerflexibilityoftheirquadriceps(rangeofmotion860deg[standarddeviation124deg])thanathleteswithoutpatellar

tendinitis(1326deg[standarddeviation149deg])Inthecaseofrowinghamstringstooshorttopermitasmuchanteriorrotationofthepelvisasittakestokeepthelumbarspinefromflexingmorethan50ofitsmaximumrangeofflexionatthecatchphaseoftherowingstrokecontributetohypermobilityofthelumbarspine(ReidandMcNair2000)Hypermobilityofthelumbarspinecorrelatesstronglywithlowbackpaininrowers(Howell1984)Increasinghamstringflexibilityloweredthenumberofoveruseinjuriesoflowerlimbsinmilitarybasictraining(HartigandHenderson1999)

Flexibilityisjoint-specificSomejointsofanindividualcanhaveaflexibilitygreaterthanaveragewhilesomeotherjointscanhavelessthanaverageflexibilitymdashthesamepersoncanhavenormalmobilityinthehipjointsbutsufferfromimpingementoftheshoulderandonejointofanypairofjointsmaybemoremobilethantheotherFlexibilityinajointisthesumofjointmobilityItdependsprimarilyontheshapeofjointsurfacesthelengthandpliabilityofligamentsandjointcapsulesthelengthorthecomplianceofmusclesassociatedwiththatjointFlexibilityalsodependsonyouremotionalstateonthetemperatureofyourbodythetimeofdayonthewarm-upinitialpositionoftheexerciserhythmofmovementspreparatorytensingofyourmusclesandonyourstrength(Marciniak1991TumanyanandKharatsidis1998)

Warm-upexerciseshaveaveryspecificeffectontheflexibilityofvariousjointsForexamplejoggingforfiveminutesprepareswellforanklestretchesbutisapoorpreparationfortrunkstretchesPeoplewhodidnotjogpriortotrunkstretchesimprovedtrunkflexibilitymorethanpeoplewhojogged(Willifordetal1986)Joggingputsmoststressonthemusclesmovingtheanklesandtheanklesgothroughmostoftheirrangeofmotionbutduringjoggingthemusclesofthetrunkkeepitsmovementstoaminimum

FlexibilityjustlikecoordinationisaffectedbytheemotionsbecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsThisbecomesobviouswhenanathlete(oranyoneforthatmatter)attemptsjugglingbalancingorstretchingwhenemotionallyupsetFlexibilityincreasesduringexcitement(Wazny1981b)

SomemotorqualitiesareinbornsuchasspeedotherssuchasbalancehavetobedevelopedatacertainagetoreachanexceptionallevelFlexibilityislikestrengthandendurancehoweverinthatitcanbebroughttohighlevelsbyanybodyandatanytimeinapersonslifeaslongasthejointsurfacespermitnormalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsports

normalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsportstrainingsaysldquoFlexibilityimprovesfromdaytodaystrengthfromweektoweekspeedfrommonthtomonthendurancefromyeartoyearrdquo(Ozolin1971)OutsideofpathologicalcasesexceptionalflexibilityisnotinbornandrequiresworkIfamorethannaturalrangeofmotionisneededmdashforexamplemorethan50degreesofturn-out(externalrotation)inahipjointwhichisdesiredinballetmdashthenitmaybenecessarytoelongateligamentsofthejoint(Reid1988)TheearlieronestartsflexibilityexercisestheeasieritistostretchtheligamentsofthehipInthecaseofthehipjointitisbesttostartbeforetheageof11beforetheangulationoftheneckofthethighbonebecomesstableandbeforetheligamentsbecomestrongerandtighter(RyanandStephens1988)BythewayresearcherssomeusingX-rayshavefoundthatdancersunusuallylargerangeofexternalrotationinthehipjointisduetostretched-outligamentsandnottoanabnormalshapeoftheirthighboneiefemoralretroversion(Reid1988)

CautionFlexibilitycanbeworsenedbyspendingmostofyourtrainingtimemovingjointsthroughashortenedrangeofmotionaswithsomebasketballplayerswhospendmostoftheirplayingtimeinacrouchedpositionneglectgeneralexercisesandendupwithshortenedhipandkneeflexors(Orlikowska1991)

Youcanimproveflexibilitybydoingexercisessuchasrunningswimmingandliftingweightsaslongasyourlimbsgothroughthefullrangeofmotion(TumanyanandDzhanyan1980Williamsetal1988)(LiftingheavyweightsdoesnotreduceflexibilityaslongastheexercisesaredoneinthefullrangePowerlifterswhododeadliftshaveagreaterrangeofhipflexionthanpeoplewhodonotdodeadlifts[Chang1988]Eventheelderlycanincreasetheirflexibilityasaresultofstrengthtrainingatthefullrangeofmotionwithresistancepermitting6-10repetitionswithoutstrainingmdashandwithoutanyadditionalstretchingexercises[Barbosaetal2002])

ForresistanceexercisestoincreaseflexibilitytheyhavetobeperformedalongthesamepathasthemovementinwhichtheincreaseofrangeofmotionissoughtwiththemusclesthatlimittherangeofmotionovercomingresistancewhenstretchedineveryrepetitionResistanceexercisesforincreasingflexibilityhavetolooklikestretchesinotherwordsbutwiththeactivemovementdoneintheoppositedirectionandagainstresistanceTheamountofresistancemustbesuchastopermitthefullrangeofmotioninmostrepetitionsoftheexerciseofcourseForexampletoincreaseshoulderflexibilitydostrengthexercisesfromastretchedpositionwithresistancelightenoughtostretchtheexercisedmuscles

astretchedpositionwithresistancelightenoughtostretchtheexercisedmuscleswithoutdangerofoverstretchingorofwrenchingtheshoulder(PlatonovandFesenko1990)Resistanceexercisesmaycauselossofflexibilityifthe

musclestobestretchedarenottheprimemoversintheexerciseexercisesaredonealongadifferentpaththanthatinwhichrangeofmotionistobeincreasedorresistanceistooheavytopermitthefullrangeofmotion

Evenstaticpassivestretchesdonefor30secondsbeforeandaftertheresistanceexercisesmaynotoffsetthiseffectasshownintheelderlybyGirouardandHurley(1995)

NotallathletescanalwaysliftweightsorrunwithlongstridestomovetheirlegsthroughafullrangeofmotionthoughAtsomestagesoftrainingtheseexercisescaninterferewiththedevelopmentoftheirsport-specificformProperlychosenstretchingexercisesarelesstime-andenergy-consumingthansuchindirectmethodsasliftingweightsorrunning

ApartfromincreasingtherangeofmovementinyourjointsstretchinghasotherfunctionsinyourworkoutAtthebeginningoftheworkoutsomedynamicstretchescanbegoodwarm-upexercisesAttheendofitasapartofthecool-downstretchingfacilitatesrecoveryItregulatesmusculartensionandrelievesmusclespasms(deVries1961)Afterstretchingbloodflowinmusclesisimproved

RelaxedstaticstretchesrelievemusclecrampsCrampshappentoexcessivelytensedmusclesespeciallytochronicallyusedmuscles(MilesandClarkson1994)whichiswhytheyarerelievedbypassivestretchingofthecrampedmusclesorbytensingtheirantagonists(Prolongedprofusesweatingmayresultinsuchelectrolyteimbalanceastocausecrampstoobutthenmorethanjustastretchisneededtorelievethem)

AnatomyphysiologyandflexibilitySkeletalmuscleconsistsofmanymusclefibers(cells)arrangedinparallelbundlesMusclecellscangrowindiameterbyincreasingthethicknessandnumberofmyofibrilsandinlengthbyformingadditionalsarcomeresmdashthecontractileelementsofamusclecelllinedendtoendwithineachmyofibrilMusclecellshavetheabilitytocontractandifrelaxedareveryextensibleWhenamusclecontractstwokindsofprotein(actinandmyosin)inthesarcomeresofitscellsslidealongoneanotherInthebodyamusclecanbecontractedto70orstretchedto130ofitsnormalrestinglength(VanderShermanandLuciano2001)ldquoNormalrestinglengthrdquoisthelengththatthemuscletakesupinthebodyinatypicalrestingattitudeOutsidethebodythemusclecanbecontractedto60ofitslengthandstretchedmorethan130Asamuscleisstretchedbeyonditsrestinglengthitsforceofcontractiongraduallydropsnearingzeroat200ofrestinglength(WilmoreandCostill1999)Musclecontractswithgreatestforceatitsnormalrestinglength

Amountofoverlapofactinandmyosininasarcomeremdashthecontractileelementofamusclecellmdasha)contractedb)restingandc)stretched

Whenamuscleisstretchedthesarcomeresinthemiddleofthemusclefibersaremoreelongatedthanthesarcomeresattheendsofthemusclefibers(Goldspink1968)

Exercisesinwhichmusclestenseastheyarebeingstretchedforexampleeccentrictensionsandcontract-relaxstretchescausechangesinthemusclefibersthatindicateanadditionofnewsarcomeresandthuslengtheningthemusclefibers(Frideacuten1984Handeletal1997LieberandFrideacuten2000)Sofartheactualincreaseintheserialsarcomerenumberhasbeenshowninratsthatdideccentricexercise(LieberandFrideacuten2000)

Researchsuggeststhatthebiggerthemusclesaroundajointthegreateristhepassiveresistancetomovementthroughouttherangeofmotion(Magnussonet

al1997Chlebounetal1997)Thispassiveresistancecanbedecreasedveryeffectivelybycontinuousmovementssuchasdynamicstretchesorresistanceexercisesdonethroughoutthefullrangeofmotion(McNairetal2001McNairandStanley1996Wilsonetal1992)Resistancetrainingofcalfmuscles(resistance70of1RM5setsof10repsfor8weeks)withoutstretchingforexampleincreasespassiveresistancetomovementthroughouttherangeofmotionbutaddingstaticstretchingavoidsthisincrease(Kuboetal2002a)Isometricstrengthexercisesiftheyarethesolemodeofstrengthtrainingincreasethehamstringspassiveresistancethroughouttherangeofmotionevenwhendonetogetherwithpassivestaticstretches(Klingeetal1997)Arationalstrengthtrainingisneverlimitedtoasingletypeofexercisehoweversothiseffectofisometricexercises(detrimentalforsomeathletes)isoffsetbytheinfluenceofalltheothertypesofexercisesForexamplestretchinganddoingresistanceexercisesthroughoutthefullrangeofmotionlowersthestiffnessofmuscle-tendonunit(Wilsonetal1992)

Afibrousconnectivetissuesheath(epimysium)encasesthewholemuscleBundlesofmusclecellsandevensinglecellsarealsosurroundedbythesametissue(perimysiumandendomysium)Thetensiongeneratedbymusclecellsistransferredtothefibersofconnectivetissue

TendonsarecordlikeextensionsofthistissueCollagenfibersamajorelementoffibrousconnectivetissuehavegreatstrengthlittleextensibilityandnoabilitytocontractThesefibersarearrangedinwavybundlesallowingmotionuntiltheslackofthesebundlesistakenupExtensionofatendonbeyondfourpercentofitslengthbreakscross-linksbetweencollagenfibersandstartsirreversibledeformationFurtherextensionbeyondeightpercentofthetendonslengthweakensthetendonasmorecross-linksbreakuntiliteventuallyruptures(RenstroumlmandJohnson1986)WithagemoleculesofcollagenchangebybecomingmorerigidwhichisreflectedingeneralbodystiffnessAnimproperuseofisometricoreccentrictensionscanputtoomuchstressonmusclecellsandcollagenfibersdamagingthemandcausingdelayedonsetmusclesoreness

Collagenfiberssurroundingmusclefibersattheirjunctionwiththetendon

Thestifferthetendonsthebetteruseofelasticenergyinstretch-shortencyclemovementsprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanthatrequiredfortakingfulladvantageofthestretch-shortencyclethenitmaybebeneficialforyoutoincreasetherangeofmotionatthecostofloweringthestiffnessofinvolvedmusclesandtendons(Wilsonetal1992)Doingdynamicresistancetrainingtogetherwithstaticstretchinggivesthebenefitsofincreasedtendonstiffnessandincreasedreuseofelasticenergyinastretch-shortencyclewithoutchangingorincreasingthepassiveresistancetothestretch(Kuboetal2002a)

Isometricstrengthtrainingincreasesthestiffnessoftendonsandthelongertheisometriccontractionsthegreatertheincreaseinstiffness(Kuboetal2001bKuboetal2001a)

Youcanpermanentlyelongatetendonsandconnectivetissuesheathswithminimalstructuralweakeningbylow-forcebutlong-durationstretchingwithtemperaturesofthetendonsatmorethan103degFToincreasetheamountofpermanentelongationyoumaintainthisstretchwhiletendonsandsheathscooldownThisfitsthedescriptionofarelaxedstretchdoneafterthemainpartofyourworkoutduringthecool-downwiththisqualifierthestretchmustbeattherangeofmotionatwhichmusclefibersposelessresistancethanthefibrousconnectivetissue

Resistanceexerciseswithmovementsofmaximalamplitudedevelopingbothstrengthandflexibilityareaneffectivemeansofincreasinglengthandextensibilityoftendonsandconnectivetissuesheathsofmuscles(Platonov1997)

Thejointcapsuleisaconnectivetissuesleevethatcompletelysurroundseach

movablejointImmobilizationforafewweekscauseschemicalchangesinthecollagenfibersofthejointcapsulethatwillrestrictyourflexibility

TheligamentsholdingyourjointstogetheraremadeprimarilyofcollagenfibersTheyhavemoreelasticfibersmadeoftheproteinelastinthandotendonsStretchingligamentsleadstoloose-jointednessandcanbeeffectivelyappliedonlywithchildrenInadultsanage-relatedincreaseintherigidityofcollagenfibersmakesanystretchesaimedatelongatingligamentshazardousWhenchildrenstretchballisticallyorstaticallytheirmusclesdonotcontractasstronglyasanadultsandtheirsofterligamentscanbestretched(Raczek1991)IfaligamentisstretchedmorethansixpercentofitsnormallengthittearsThereisnoneedtostretchligamentstoperformeventhemostspectaculargymnasticorkaratetechniquesThenormalrangeofmotionissufficientStretchingligamentsdestabilizesjointsandthusmaycauseosteoarthritis(Beightonetal1983)

Onecanhavetightligamentsandgoodmuscleflexibilityorlooseligamentsandpoormuscleflexibility(KrivickasandFeinberg1996)

BoneisadynamiclivingtissuemadeofcollagenfibersassociatedwithcrystalsofcalciumandphosphorusExercisescanchangethedensityandshapeofbonesTheformsofjointsurfacescoveredbyaglasslikesmoothandelasticcartilagealsochangeinthelong-termprocessofexerciseegdynamicstretchingorliftingweightsDependingontheamountofstress(exerciseforexample)bonesandjointscanadapttoitorbedestroyedbyit

TestsofflexibilitypotentialHerearesimpletestsyoucandotoseeifthestructureofyourjointsandthelengthofligamentswillnotkeepyoufromdoingsplits

FrontsplitIftheanglebetweenthefrontandrearlegislessthan180degreeswiththefrontlegstraightflexthekneeofyourfrontlegandseewhathappens

Frontsplitwithfrontlegstraight

DeeplungeThekneeofthefrontlegisflexedandtheanglebetweenthighsis180degrees

IfyoustartedtostretchpasttheagewhenelongatingligamentswasfeasibleyouprobablyhavedifficultytouchingthegroundwiththefrontthighoftherearleginthissplitWhatkeepsyoufromdoingthisisusuallynotamusclebutaligament(ligiliofemorale)runninginfrontofyourhipjointItistightenedbyanextensionofthehip(posteriortiltingofthepelvisormovingthethightothebackwhilekeepingthepelvisstraight)Flexingthehip(tiltingthepelvisforwardormovingthethightothefront)relaxesthisligamentToachieveaniceflatfrontsplityouneedtostretchthehamstringofthefrontlegandthemusclesofthelowerbacksoyoucantiltthepelvisforwardwhilekeepingthetrunkupright

Tomakesurethatthemuscles(hipflexors)pullingyourthighforwardarenotexceptionallyshortdothistestLieonatableonyourbackwithyourlowerlegshangingovertheedgePullonelegwithitskneeflexedtowardyourchestKeepyourbackflatonthetableIftheotherlegleftlyingonthetableisliftedbythismovementbeforetheanglebetweenyourthighsreaches120degreesyouriliopsoas(hipflexor)needssomestretching

youriliopsoas(hipflexor)needssomestretching

Iliopsoaslengthtest

SidesplitApersonunabletodoacompletesplitcanbringoneofthethighsintothepositionitwouldhaveinrelationtothehipinthesplitoratleastgetitmuchclosertothispositionthanwhenspreadingbothlegsatthesametimeNomusclesrunfromonelegtoanotherIfyoucandoonehalfofthesplitonlythereflexivecontractionofthemuscles(andnottheligamentsorthemusclesconnectivetissuesheaths)preventsyoufromdoingacompletesplitwithequaleasePeoplewiththickthighbonesandlargeandbroadpelvisesmaynothaveenoughrangeofmotioninthehipjointtopositiontheirlegasshowninthefollowingtestandsocannotdoacompletesidesplit(Kapandji1987)

IfyouthinkthatthestructureofyourhipswillnotletyoudosidesplitstrythistestThelegrestingonthechairisinthepositionitwouldhaveinasplit

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveas

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveastheprecedingtestbutitisinformativenonetheless

OutsiderotationofthethighinfirstballetpositionNearly90degreesofturnoutofthefootareachievedby50to70degreesofexternalrotationatthehipplusabout20degreesofexternalrotationatthekneeandankle(Reid1988RyanandStephens1988)Notetherelationoftheangle(lessthan90degreesfromthecenterline)inthispositiontotheangle(lessthan180degrees)betweenthethighsinasidesplit

Theamountofoutsiderotationofthefemurinthehipdecidesthequalityofyoursidesplit(Kushneretal1990)Thisrotationislimitedbythelengthoftheligamentsofyourhipjointsbythemusclesthatrotatethethighinsideandinafewcasesbytheconfigurationofthighbones

Normallyadductorspullthethighinwardandrotateitoutwardbutifthethighisrotatedoutwardasmuchasittakestodoasidesplitorafirstballetpositionadductorsalsohelptorotateitinward(Geselevich1976)whichmeansthatinadditiontobeingstretchedbyabductionadductorsarealsostretchedbyextremeoutsiderotationandcanthuslimitthisrotation

Notethatindoingasidesplityounotonlyspreadyourlegssidewaysbutalsoyoutiltyourpelvisforward(thesamewayaswhenyouleanforwardsoyourtrunkisparalleltothefloorpushingyourbuttockstotherear)androtateyourthighsoutward

InasidesplitwiththefeetpointingupyoutiltyourpelvisalittlebutrotatethethighsmaximallyoutwardInasidesplitwiththefeetpointingforwardyoutilt

yourpelvisstronglyforwardandyourthighsrotateoutwardastheyarespreadapartThealignmentofthehipsandthighsinbothtypesofthesidesplitisthesameYoucannotdothissplitwithoutsomecombinationofrotatingyourthighsoutwardandtiltingyourpelvisforwardSpreadingthelegswithouttheseadditionalmovementstwistsandtightenstheligamentsofthehipandjamsthetopsofthenecksofyourthighbonesagainstthecartilagecollar(labrumacetabulare)attheupperedgeofyourhipsocketItmayalsomdashiftheanglebetweentheneckandtheshaftofthethighboneislessthan125deg(coxavara)mdashjamthegreatertrochantersagainstthehipboneabovethejointsocketStretchingtheligamentsatthefrontandbottomofthehipjoint(iliofemoralandpubofemoralligaments)letstheheadofthethighboneslippartiallydownwardoutofthejointsocketduringabductionThispermitsagreaterangleofabductionbeforetheneckofthethighbonecontactstheupperedgeofthejointsocket(CiszekandSmigielski1997)Thedownsideisalessstablehipjoint

Thisjammingofeithertheneckofthethighintothecartilageorinthecaseofpeoplewithcoxavaraofthegreatertrochantersagainstthehipbonesisthecauseofpainandlimitssidewaysmovementinboththesidesplitandtheraisingsidekick

Theforwardtiltofthepelvis(hipflexion)unwindsallcapsularligamentsofthehipamongthemthepubofemoralligamentwhichresistsabductionandoutwardrotationandtheiliofemoralligamentwhichresistsoutwardrotation(Kapandji1987)Boththetiltandtheoutwardrotationofthethighrepositionthesocketofthehipjointinrelationtotheneckofthethighbonesothebrimofthejointcavityisfacedwiththeflatfrontalsurfaceofthethigh-neck(theneckofthethighboneisflattenedfront-to-back)andthegreatertrochanterfacesthespacebehindthejointsocket(CiszekandSmigielski1997)Seefigures4-6inAppendixA(Asimilarease-of-movementtechniquehappensintheshoulderjointmdashyoucanmoveyourarmalittlefurtherupsidewayswithoutmovingyourshoulderbladeifyourotateyourarmoutwardsothegreatertuberosityofthearmbonedoesnothittheacromionortheligamentthatstretchesbetweentheacromionandcoracoidprocess)

Anotherwayoffindingthecorrectalignmentistousethehorse-ridingstanceastheinitialpositionforyourisometricstretchesleadingtothesidesplitThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjointJustmakesurethatyourstanceiscorrectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchest

yourthighsparalleltotheflooratanywidthtoespointingforwardandchestup

Correctalignmentofthighsandpelvisinsidesplits

TosumitallupyoucannotdothesidesplitwithoutcombiningtheoutwardrotationofyourthighswithaforwardtiltofyourpelvisAndyestherearepeoplewhosehipjointsmaynothaveenoughrangeinthesemotionstopermitdoingasidesplitThosearethepeoplewiththickthighbonesandlargeandbroadpelvises(Kapandji1987)

Intheexamplesofjointmobilitytests(inchapter8ldquoAlltheWhysofStretchingrdquo)relievingthetensionofthemusclesaroundthejointincreasesitsrangeofmotionIfyoucanperformthesetestsofjointstructureandligamentlengththismeansthatonlymusculartensionpreventsyoufromdoingsplitsMusculartensionhastwocomponentsthetensionactivelygeneratedbythecontractileelementsofstimulatedmusclefibersandthepassivetensionpresenteveninaninactivedenervatedmuscleduemainlytotheconnectivetissuesassociatedwiththemuscleandtoamuchlesserdegreethemicrostructureofmyofibrils(restingtension)Someauthors(MJAlterHAdeVriesSASoumllveborn)declaretheconnectivetissuetensiontobethemainfactorrestrictingflexibilityTheyadvocateslowstaticstretchingeveninawarm-upasifmuscleswerepiecesoffabrictobeelongatedtoadesiredsizeInthemusclestretchedtowellover100ofitsrestinglengthhowevertherestingtensionisasmallfractionofthetensionduetoactivecontractionEventuallyatapproximately120ofamusclesrestinglengththetwocomponentsofmuscle

tensioncontributeaboutequallytototaltension(SchotteliusandSenay1956)(Rememberthat130ofrestinglengthisusuallythemaximumstretchofamuscleinthebody)Atgreaterlengthstheresting(passive)tensionincreaseswhiletheactivetensiongeneratedbycontractingmusclefibersdecreases

RecentresearchgivesconflictinganswersastowhatlimitsflexibilityorrangeofmotionmdashneuralfactorsorthemechanicalpropertiesofamusclewithitsconnectivetissueInthecaseofsinglestretchesofthehamstringsMagnussonetal(1998)concludethateitheraslowdynamicpassivestretchorastaticpassivestretchincreasesrangeofmotionldquobyincreasingstretchtolerance[aneuralfactor]whiletheviscoelasticcharacteristics[mechanicalproperties]ofthemuscleremainunalteredrdquoHalbertsmaetal(1996)showedasimilarresultafterone10-minutesessionofstaticpassivestretchesInanotherstudyMagnussonetal(1996a)showedthatProprioceptiveNeuromuscularFacilitation(PNF)stretchingofhamstringsincreasedrangeofmotionmorethanpassivestaticstretchingandconcludedthatPNFstretchingalteredstretchperception(againaneuralfactor)ThisdiffersfromtheconclusionofMcHughetal(1998)thatflexibilityisdeterminedbymechanicalpropertiesofmusclesratherthanbyneuralfactorsbecauseinthecaseofslowstaticstretchesofthehamstringwithmusclesofthethighcompletelyrelaxedldquoseventy-ninepercentofvariabilityinmaximumrangeofmotioncouldbeexplainedbythepassivemechanicalresponsetostretchrdquo

Long-termstudiesaresimilarlyambiguousMagnussonetal(1996b)concludethatthreeweeksofslowstaticstretchingofhamstringmusclesincreasedrangeofmotionasldquoaconsequenceofincreasedstretchtolerance[aneuralfactor]ratherthanachangeinmechanicalorviscoelasticpropertiesofthemusclerdquobecausethepassiveresistancetostretchdidnotchangeAlsosimilarwastheconclusionofHalbertsmaandGoeken(1994)afterfourweeksofpassivestaticstretchingofhamstringsIncontrastKuboetal(2002b)concludedthatthreeweeksofstaticpassivestretchingofthecalfmusclesloweredpassiveresistancetostretchbyaffectingtheconnectivetissueinthemuscleThreeweeksofstretchingthecalvesusingthecontract-relaxmethodalsoresultedinloweringthepassiveresistancetostretchinanexperimentbyToftetal(1989)Wilsonetal(1992)showedthateightweeksofstretchingchestmusclesincreasedflexibilityandreducedstiffnessofmusculo-tendinousunitmdashprobablybyreducingstiffnessofthetendons

Noneofthesestudiesshowswithabsolutecertaintythatflexibilityisdecisivelydeterminedeitherbytheneuralfactorsorbythemechanicalpropertiesofthe

determinedeitherbytheneuralfactorsorbythemechanicalpropertiesofthemuscleespeciallyofitsconnectivetissue

TherearecertainlyargumentsfortheconsiderableroleofthenervoussystemindeterminingflexibilityForinstancethreedifferenttypesofstretchesincreasethestaticrangeofmotioninvaryingdegreesbothinasinglestretchaswellasinseveralsessionsofstretching(Holtetal1970Tanigawa1972)Soacontract-relaxstretchincreasesrangeofmotionmorethanastaticpassivestretchandacontract-relax-antagonist-contractstretchincreasesrangeofmotionmorethanacontract-relaxstretch(EtnyreandAbraham1986a)ThesestretchesdifferintheutilizationandsequenceofmuscletensionsmdashactionsthataffectthenervousregulationofstretchedmusclesFurtherTanigawa(1972)showedthatwhilethesubjectswhousedcontract-relaxstretchingforthreeweekstwiceperweekgainedmorerangeofmotionthanthosedoingpassivestretchestheyalsolostmorerangeduringoneweekofnotstretchingIfconnectivetissuewerethechiefdeterminantofflexibilitythesedifferentgainsandlosseswiththetwotypesofstaticstretcheswouldntmakesense

Forpracticalpurposesaslongasyoufeelyourmusclescontractinresponsetoastretchitmeansthatrelaxingthemusclescanimproveyourstretchandthatyoushouldconcernyourselfmorewithnervousregulationofyourmusclestensionandlesswithyourmusclesconnectivetissue

Thenervoussystemregulatestensionandthusthelengthofyourmusclesbyinfluencingthecontractileelement(Theillustrationbelowsumsupwhatfollows)

Structuresandnervepathwaysinvolvedincontrolofamuscleatthelevelofitscorrespondingsegmentofspinalcord

SeveralnervecellsreceivesignalsfromandsendsignalstoeachmuscleNervecellsreceivingthesignalsarecalledsensoryneuronsDirectlyorthroughotherneuronstheycontactnervecellsthatsendsignalstothemusclesThecellswhosenervefibersconductsignalstothemusclesarecalledmotoneuronsTheircellbodiesarelocatedinthespinalcordorinthebrainstemOtherneuronscontactandinfluencemotoneuronsSomecanstimulatethemotoneuronswhichcausesacontractionofthemusclefibersinnervatedbythemSomecaninhibit(block)motoneuronscausingarelaxationofmusclefibersInmovementswhenthemotoneuronsofonesetofmusclesarestimulatedmotoneuronsofthemusclesopposingthemareinhibitedThisiscalledreciprocalinhibitionItallowsyoutomove

NeuronscausingcontractionofmusclesarecalledmotoneuronsAlphaDoingdynamicstretchesasawarm-upforadynamicactionrequiresstimulatingmotoneuronsofthemovingcontractingmusclesinawaythatissimilartothestimulationtheywillreceiveduringtheactionDuringstaticstretchesthosemotoneuronsarenotstimulatedinsuchaway

MusclespindlesareembeddedwithinamuscleatthemidpointsofsomemusclefibersTheyconsistofspecialkindsofmusclefibers(intrafusalmusclefibers)thatcancontractonlyattheirendsAttheircenterarethestretchreceptorsTherearetwokindsofstretchreceptorsonerespondingonlytothemagnitudeofthestretchandanotherthatrespondstoboththemagnitudeandthespeedofstretching(Bishop1982)StretchreceptorsinastretchedmusclesendsignalsthatreachamotoneuronAlphaandcauseittosendimpulsestothemuscleForexamplewhenamuscleisstretchedbytappingitstendonasintestingtheknee-jerkreflexreceptorsinthespindlessendimpulsesthatreachmotoneuronsAlphastimulatingthecontractionofthismuscleanditssynergistsorcooperatingmusclesThesameimpulsesentbystretchreceptorsinhibitsmusclesantagonistictoitandsoyourlegkicksThisknee-jerkreflexisanexampleofamyotaticorstretchreflexAquickstretchcausesacontractionpreventingfurtherstretchingThiscontractionlowersthestimulationofthespindles

Duringanisometriccontractionthefrequencyofsignalsfromthemusclespindleisdecreased(Bishop1982Orlikowska1991VanderShermanandLuciano2001)ThismaybetheneuralmechanismbehindyournotfeelingstretchingwhenyouaretensingamusclestretchedbelowthepainthresholdsuchasduringthetensingphaseofanisometricstretchThiseffecttogetherwithwhathappenstoamuscleasitisstretchedandtensedmayalsoexplainwhyitiseasiertoincreaserangeofmotionafteranisometrictensionthanwithoutitAsastretchedmuscleistensedthesarcomeresinthemiddleofmusclefibersshortenandstretchthesarcomeresatthefibersendstogetherwiththefibrousconnectivetissueinserieswiththempickinguptheslackRelaxingaftersuchtensionreleasestheslackandthiscouldbewhyyoucanextendtherangeofmotionfurtherbeforefeelinganewstretchlimit

TheGolgiorgansarelocatedinthetendonatitsjunctionwiththemuscleanddetectchangesintensiongeneratedeitherbycontractingamuscleorbystretchingitThemosteffectivestimulusforGolgiorgansisanactivemusclecontraction(Houketal1971)EachGolgiorganisconnectedwithfromfivetotwenty-fivemusclefibersAsthecontractingmusclepullsonthetendonitcausestheGolgiorganstofireimpulsesinrelationtotheforceofcontraction(Bishop1982)TheseimpulsesactivateassociationneuronswhichthensendtheirimpulsestoinhibitthemotoneuronsAlphaofthecontractingmuscleThisstopstheflowofimpulsesfromthemotoneuronsAlphatothemuscle(ThisistheusualexplanationforthemechanismofPNF[ProprioceptiveNeuromuscular

Facilitation]andisometricstretching)TheGolgiorgansmayalsoinfluencemotoneuronsGamma(Bishop1982)

RenshawcellsaresmallnervecellslocatedclosetothemotoneuronsAlphaTheyareconnectedthroughsynapseswithmotoneuronsandareactivatedbytheimpulsesthatthesemotoneuronssendtomusclefibersRenshawcellsthroughtheiraxonssynapsebackbothonthemotoneuronsthatactivatethemandonothersImpulsesfromtheRenshawcellsinhibitmotoneuronsThiscircuitregulatesthefrequencyofimpulsesreceivedbymusclesandkeepsthemfrommakingcontractionsthataretoostrongRenshawcellsareconnectedwithboththesmall(tonic)motoneuronsAlphainnervatingslow-twitchmusclefibersandwiththelarge(phasic)motoneuronsAlphainnervatingfast-twitchmusclefibersRenshawcellsaremorestronglyexcitedbyimpulsesfromphasicmotoneuronsactivatedinvoluntarycontractionsthanbyimpulsesfromtonicmotoneuronsbutwhenexcitedtheyinhibittonicmotoneuronswhicharemostresponsivetothestretchreflexmuchmoresothanarephasicones(Bishop1982)ThisisanotherpossibleexplanationofPNFandisometricstretching

ThereareneuralcircuitsandpathwaysthatmaycauselessenedresistancetostretchmoreformallycalledpostcontractivereflexdepressionPostcontractivereflexdepressionfollowsastrongvoluntarycontractionofthemuscleItpermitsagreaterrangeofmotionincreasethanstretchingwithoutaprecedingcontractionNomatterwhattheexactcauseoflesseningtheresistancetostretchtheresistanceissmallestimmediatelyuponrelaxationfollowingacontractionofthemusclesabouttobestretched(MooreandKukulka[1991]haveshownthatreflexesareweakestwithinthefirstsecondofrelaxationafteracontractionofthemuscleandthenrecovertonearly70oftheirnormalvaluesbythefifthsecondThismaybewhyyourstretchiseasiestwithinthefirstsecondaftertheendofacontraction)Resistancetostretchingcanbereducedevenmorebyimmediatelyfollowingtherelaxationofthestretchedmuscleswithcontractionoftheirantagonists(EtnyreandAbraham1986aEtnyreandAbraham1986bEtnyreandAbraham1988)

MotoneuronsGammaarelocatedinthespinalcordclosetomotoneuronsAlphaTheseneuronsregulatethetensionofintrafusalfibersinmusclespindlessothatifthewholemuscleisshortenedthespindlecanadjustandstillbeabletodetectchangesinmusclelengthTherearetwotypesofmotoneuronsGammastaticanddynamicStaticGammadeterminelengthsensitivityofreceptorsinthemusclespindlewithlittleeffectonvelocitysensitivityDynamicGamma

determinevelocitysensitivitywithlittleeffectonlengthsensitivity(Bishop1982)

ThebrainthroughitspathwaysofnervefibersconductingimpulsesdownwardssimilarlyaffectsmotoneuronsAlphaandGammabuttheGammaaremoresensitiveStaticGammamotoneuronswhichregulatethemusclespindlesdetectionofthemagnitudeofastretcharestimulatedbythecoldcenterandinhibitedbytheheatcenterinyourhypothalamus(Bishop1982)StaticmotoneuronsGammaarethuseasiertoactivatewhenyourbodytemperatureislowandsoyourflexibilityworsensthen(WhencoldisappliedlocallyforexampletoasinglemusclegrouptheeffectmaybeoppositemdashthestretchingmaybecomeeasierThisisbecauselocalcoolingreducesthesensitivityofmusclespindlesbutnotoftheGolgiorgans[MeeusenandLievens1986Strzelczyk1996])

MentalstresspainanxietyandfearthankstothesesamedescendingpathwaysactivatemotoneuronsGammawhichincreasethestretchreflexthusmakingyoulessflexible(Soumllveborn1989)Thisisonemorereasonnottodostaticpassivestretchesduringawarm-upwhenyoumaybeexcitedorevenanxiousaboutthechallengingactivitiesahead(ThewaysofwarminguptodealwithprestartanxietyandprestartapathyaredescribedinthebookScienceofSportsTraining)

DescendingpathwaysmotoneuronsGammaspindlemusclefibersstretchreceptors(inaparticularspindle)sensoryneurons(innervatingaparticularspindle)andamotoneuronAlphaarecollectivelycalledtheGammaloopTheGammaloopactivitymeasuresandinfluencesthelengthandtensionofamuscleThankstothisloopthesameweightcanbesupportedbydifferentlengthsofamuscleorthesamelengthcansupportdifferentweightsTheGammaloopregulatesthesensitivityofmusclespindlesIfbecauseofloweredtonusaninsufficientamountofimpulsescomesfromstretchreceptorstheGammaloopcompensatesmakingthemusclespindlesshorterThismaybewhypeopleexperiencestiffnessuponfirstawakening

Yourkinestheticormuscleandjointsenseisservedbymorethanthealready-describedkindsofreceptors(musclespindlesandGolgiorgans)Therearereceptorsofpainpressurejointpositionandmovementlocatedinthejointcapsulesligamentstendonsmusclesandtheirfasciaeandinskin

ThecombinedinputfromallthereceptorsinfluencesyourreflexivereactionstochangesinyourbodypositionandmusculartensionYouractualreflexesareneverassimpleastheoversimplifieddescriptionofaknee-jerkUsuallythewholebodyrespondstoanystimulusRecallthetest(seethetestsofflexibilitypotentialearlierinthischapter)whereyoucouldseewhetherthebonesandligamentsofyourhipswouldletyoudoasidesplitThereisnomuscleorligamentrunningfromonethightoanotheryetevenifyouhavepassedthetestyoucannotdoacompletesidesplitwithoutsometrainingWhenyouspreadbothlegsatthesametimethereflexivecontractionofthemusclesonbothsidesofthebodygetsinyourwayReflexesserveusefulpurposesinnormalcircumstancesandwhenyourlegsslidesidewaysthetensionoftheadductorsandtheirsynergistsonbothsidesofthebodyisneededtomaintainuprightposture

SomuchforthereflexiveregulationofmusculartensionNowconsiderthebrainsroleincontrolofmusculartensionthrougheitherstimulatingorinhibitingthemotoneurons

SomeofthenervefibersconductingkinestheticinformationgotothecerebellumwherewithoutyourbeingawareofityourtonuscoordinationandbalanceareregulatedOtherfibersgotothecerebralcortextheouterlayerofthebrainwhichcontainshighercentersthatinterpretandcorrelatesensorydataThesefibersprovideyouwithsensorydatayouareconsciousofthedatayoufeelTheneuronslocatedinthecerebralcortexcontactmotoneuronsthroughthedescendingpathways

DescendingpathwaysconsistofnervefibersoriginatinginthecerebralcortexandendinginthespinalcordThesefiberseitherdirectlycontactthemotoneuronsAlphaGammaorassociationneuronsinthespinalcord(thedirectdescending)orfirstsynapsewithneuronsinnervecentersbelowthecortexandinthecerebellumInturnthoseneuronseventuallysynapseonmotoneuronsAlphaGammaoronassociationneurons(themultineuronaldescendingpathways)ThedirectpathwaysgovernprecisevoluntarymovementsThroughconsciousdecisionstomakecertainmovementsortocontractgroupsofmusclesyoucanoverridesomeofyourreflexes

Themultineuronaldescendingpathwaysareresponsibleforthecontrolofrapidmovementsposturalmechanismsthecoordinationofsimultaneousmovementsoflocomotionandthecoordinationoffinevoluntarymovementswithpostural

mechanismsTheconnectionbetweenthecerebellumandtheareasofthebraingoverningemotions(hippocampusamygdalaseptalareas)makesmusculartonusandcoordinationdependentonemotionsandviceversa(Grochmal1986)Mentalstressincreasesamplitudeanddecreasesthefrequencyofmuscletremorpossiblybyincreasingthegainofthestretchreflex(Growdonetal2000)

YogausesthisconnectionYogaexercises(asanas)donotusetensioninastretchedpositionByholdingrelaxedmusclesinapositionjustshortofpainandreflexivecontractionYogis(inalong-termprocess)graduallylowerthesensitivityofthemechanismsregulatingthetensionandlengthofthemusclesYogastretchesseemtobealitmustestorasortofbiofeedbackmonitortellingthepractitionerhowproper(fromaYogapointofview)hisorherstateofmindis

PracticalconclusionsforsportstrainingMusclefibersareverystretchablebutinthemuscletheyareconnectedwiththelessstretchablefibrousconnectivetissueThisfactisusedtoexplainthelossofflexibilitysolelyasaresultoftheshorteningoftheconnectivetissueinandaroundthemusclesSuchshorteningcanbecausedbylackofmovementorbyexercisingregularlywithinlessthanafullrangeofmotion

ButthereismoretoitthanthatDifferentstretchingmethodsbringaboutdifferingresultsdynamicstretchingimprovesdynamicflexibility(dynamicrangeofmotionandresistancetostretchingthroughouttherangeofmotion)staticstretchingimprovesstaticflexibility(staticrangeofmotion)andtoalimitedextentdynamicflexibility(MoscovandLacourse1992)Continuousmovementsdecreaseresistancetostretchingthroughouttherangeofmotionmoreeffectivelythanstaticstretchingwhilestaticstretchingmoreeffectivelyincreasestherangeofmotionanddecreasestheamountofforceneededtoholdastretchortensioninastaticposition(McNairandStanley1996McNairetal2001)Furthermorethestretchingmethodyouchoosemdashballistic(bobbingupanddowninastretchnotadvisable)staticrelaxedorisometricmdashaffectstheamountoftimetoreachthecurrentmaximumineachstretchingsessionandtimetoachievedesiredresults(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)Afterexercisesincreasingrangeofmotionthroughactivemovements(forexampledynamicstretchesorstaticactivestretches)theincreaseofflexibilitylastslongerthanafterpassivestretching(StarzynskiandSozanski1999)ThepossiblechangesinconnectivetissuesresultingfromstretchingbyanyofthesemethodsdonotexplainallthedifferencesThesedifferencesaremostlikelytheresultofthewayagivenkindofexerciseactsuponthenervoussystem

MusclesareusuallylongenoughtoallowforafullrangeofmotionpermittedbythestructuresofjointsItisthenervouscontroloftheirtensionhoweverthathastoberesetforthemusclestoshowtheirfulllengthThisisthemostlikelyexplanationwhytenminutesofdynamicstretchinginthemorningletsyoudisplayyourfullrangeofmotionindynamicmovementslaterinadaywithoutawarm-upRegularlyrepeatingmovementsthatdonotuseafullrangeofmotioninthejoints(egbicyclingcertainexercisesofOlympicweightliftingstandardpush-upsonthefloor)howeversetsthenervouscontroloflengthandtensioninthemusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishes

themusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishestherangeofmotion(Orlikowska1991)ImmediatelyafterafatiguingjogoraslowruninwhichtheathleteslegsmovedatareducedrangeofmotionbothdynamicandstaticflexibilityofthehipsandkneesaretemporarilydiminishedItseemstobetheresultofincreasedsensitivityofstretchreceptorsmdashneuralcompensationfortheeffectsoffatigueonthemusclescontractionsWhilethiscompensatorymechanismissupposedtoworkinallfatigue-inducingandhigh-tensionexercises(Hayes1976)itdoesnotcausesuchadrasticreductionofflexibilityifintheseexerciseslimbsmovethroughtheirfullrangeofmotionSodisplayingyourfullrangeofmotionwhilefatigued(butnotextremelyfatigued)afterdoingheavydeepsquatsiseasierthanafteralongrun

Theotherfactorindiminishingtherangeofmotionrelevanttomanysuccessiveworkoutsisshorteningofmusclefibers(lossofserialsarcomeres)inthemusclesthatworkonlyoverareducedrangeofmotion(Williamsetal1988)EasternEuropeancoacheswillnotlettheirgymnastsridebicyclesasameansofendurancetrainingforexampleeventhoughtheyseemtohavealltheflexibilitytheyneed

StrenuousworkoutsslightlydamagethefibersofconnectivetissueinthemusclesUsuallythesemicro-tearshealinadayortwobutalossofflexibilityissupposedlycausedbythesefibershealingatashorterlengthTopreventthissomephysiologistsrecommendstaticstretchingafterstrengthworkoutsAllthissoundsverygoodbutthesamegymnastswhoarekeptfrombicyclingrunwithmaximalaccelerationstoimprovetheirspecificenduranceSuchrunningisastrenuousintensivestrengtheffortforlegmusclesbutinfastrunninglowerlimbmusclesworkthroughafullrangeofmotioninthehipandkneejointsandbecauseofthatthereisnoadverseeffectonflexibilityIfconnectivetissuewereafactorthenstretchingafteraworkoutwouldbeenoughandthesegymnastscouldridebicycleswiththesameresultThesituationwithstandardpush-upsisverysimilarIfyoudoacoupleofhundredadayonthefloorsothemusclesofyourchestshouldersandarmscontractfromashortenedpositionnoamountofstaticstretchingwillmakeyouabaseballpitcherorajavelinthrower

TherearetwotypesofstretchreceptorsonedetectingthemagnitudeandspeedofstretchingtheotherdetectingmagnitudeonlySensitivityofeachtypeofreceptorisdeterminedbytherespectivetypeofmotoneuronsGamma(throughregulatingtensionofeithertypeofintrafusalfibersinmusclespindles[Bishop1982McArdleKatchandKatch1996])Thismayexplainwhyflexibilitytrainingisspeed-specific

trainingisspeed-specific

Staticstretchesimprovestaticflexibilityanddynamicstretchesimprovedynamicflexibilitywhichiswhyitdoesnotmakesensetousestaticstretchesasawarm-upfordynamicactionThereisconsiderablebutnotcompletetransferfromstatictodynamicflexibility(MoscovandLacourse1992)

Dynamicstretchingbymovementssimilartothetaskmdashforexamplelegraisesbeforekickinglungesbeforefencingarmswingsbeforeplayingtennismdashdonewithgraduallyincreasingrangeandspeedofmotionfacilitateneuralpathwaysthatwillbeusedinthetask(Facilitationmeansincreasedexcitabilityofneuronsbymeansofrepetitiveuseortheaccumulationofimpulsesarrivingfromotherneurons)Thesemovementsofgraduallyincreasingrangeandspeedofmotionrequiremuscularcontractionsincreasinglysimilartothoseofthetask(kickfencingattackserve)Thesecontractionscausearteriolesandcapillariesintheworkingmusclestodilateinproportiontotheforceofcontraction(McArdleKatchandKatch1996)Flexibilityimproveswithanincreasedflowofbloodinstretchedmuscles(Wazny1981b)

StaticstretchesdonotfacilitatethesepathwaysdonotpreparethenervoussystemandbloodvesselsinmusclesforthedynamictaskYouevensweatdifferentlywhenwarmingupwithdynamicactionsthanwhendoingstaticstretchesDuringdynamicexercisesyousweatalloverandyoursweatishotDuringstaticstretchingyousweatlittlemainlyonthefaceThistellsyouthatstaticstretchingisapoorwarm-up

Flexibilitytrainingisalsoposition-specificResearchdonebyNicolasBreit(1977)comparingtheeffectsofstretchinginthesupineandtheerectpositionshowsthat

a)subjectswhotrainedinanerectpositiontestedbetterinthispositionthansubjectswhotrainedinasupinebuttestedinanerectposition

b)greatergainswererecordedforbothgroupsinasupinetestpositionthaninanerecttestpositionThesubjectstestedintheerectpositionhadtoovercomeanextraamountoftensioninthemusclestheystretchedbecauseofthereflexesevokedbystandingandbendingover

Youcanusethepostcontractivereflexdepressionorincreasedldquostretchabilityrdquo(lowerresistancetoastretchfollowingastrongcontraction)causedbyanyoftheexplainedmechanismsbycontractingamusclebeforerelaxingand

theexplainedmechanismsbycontractingamusclebeforerelaxingandstretchingitThisincreasestheamountofpossiblestretchThecontractioncanbeshortmdash3secondsmaybeenough(NelsonandCornelius1991)Thestretchhastobedonewithinfivesecondsofrelaxationaftercontractionandpreferablyinthefirstsecond

Afterreachingamaximalstretch(maximalforyouatagivenstageofyourtraining)tensingthemuscletoholdthispositionlongerthanthefewsecondstypicallyusedtocausethepostcontractiverelaxationfurtherincreasesyourstaticstrengthinthismaximalrangeofmotionorstretchAstrengthincreaseinextremerangesofmotion(causedbysystematicisometricstretchingorresistanceexercisesinafullrangeofmotion)seemstobearesultatleasttoadegreeofthelongitudinalgrowthofmusclefibersLong-termexerciseinwhichhumanmusclestenseastheyarestretchedcauseschangesinthemusclefibersthatindicatetheirlengtheningthroughaddingnewsarcomeres(Frideacuten1984)Handeletal(1997)conductedastudyinwhichathletesdidcontract-relaxstretches(stretcheswithisometriccontractions)foreightweeksandshowedchangesinstrengthdisplayedthroughouttherangeofmotionthatindicatedlongitudinalgrowthofmusclefibersbytheadditionofsarcomeresTheoppositehappenswhenexercisesaredoneexclusivelyatareducedrangeofmotionmdashthereislossofsarcomeresandmusclesshorten(Williamsetal1988)

Strongmusclestenselessthanweakonestosupportthesameload(MoritanianddeVries1979Ploutzetal1994)ThestrongmusclescanbemoreelongatedwhilestillcomfortablyovercomingresistanceInthemusclesofstrongpeoplewhoregularlyovercomehighresistancemotorunits(severalmusclefibersandanervecellactivatingthem)synchronizetheiractionevenwhenovercominglowresistance(Hayes1976)ThismaybewhyathleteswhosethighmusclesarestrongenoughtoslideupfromasplittostandinguprightcanslidedownintoasplitwithlessmuscletensionandresistancetothestretchthanweakerpersonsPerhapswhenallmotorunitstensetogetherevenmoderatelythestretchreflexismoredepressedthanifonlysomemotorunitsweretensingveryhardeitherbecauseofstimulatingagreaternumberofGolgiorgansorbecauseofthemechanicaleffectonallthemusclefibersandtheconnectivetissueinserieswiththem

AspeopleagechangesoccurintheirmusclesthatareassociatedwithadecreaseinstrengthandflexibilitymdashlossofmusclemassandincreasedstiffnessoffibrousconnectivetissueDoesthatmeanthattheelderlycannoteffectivelyuseisometricstretchesNoitdoesnotmdashbecausethesechangescanbeoffsetby

strengthtrainingmdasheveninveryoldage(Fiataroneetal1990Evans1999)AslongasyourjointsarenotdeformedandpermitnormalrangeofmotionandthereisnocontraindicationforstrengthtrainingyoucanbenefitfromisometricstretchesWhatrangeofmotionyoucanachieveandhowfastdependsontheinitiallevelofyourflexibilityandstrengthIfyourmusclesarelongenoughforsplits(youcancheckitwithtestsshownearlierinthischapter)youmightbeabletomakethemstrongenoughtosupportyouinasplitmdasheventhoughgainsinabsolutetermsmaycomemoreslowlythaninthecaseofyoungpeople

CoordinationandflexibilitydependonyouremotionstoobecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsTryjugglingbalancingorstretchingwhenyouareupset

TheopeningcautionyoureadisworthrepeatingMentalrigiditymdashtheinabilitytoabandonfixedideasasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)andcoordinationisconsideredamotorexpressionofintellect(Wazny1981a)

RecapThefollowingfactorsarelistedinorderoftheirimportanceinimprovingflexibility

ThegreatestandfastestgainsaremadebyresettingthenervouscontrolofmuscletensionandlengthSpecialstrengthexercisescanstimulatethemusclefiberstogrowlongerandelongatethefibrousconnectivetissueassociatedwiththemuscleStretchingtheligamentsandjointcapsulesandultimatelyreshapingjointsurfacestakesyearsandbringsaboutthesmallestamountofimprovement(Matveyev[Matveev]1981)

9QuestionsandAnswersonStretchingThesearetypicalquestionsfromreadersofthisbookAmongthemmaybejustthetypethatyouwanttoaskStudytheanswersandperhapsyouwillbeabletoapplythemtoyoursituation

DoesThisMethodReallyWorkAndHowPeoplewhodontbelievewhattheyseeaskthevariationsofthequestionldquoIsittrulypossiblerdquobecauseIguesstheywerenotexposedtorationalsportstraining

QuestionIsittrulypossibletoproduceapermanentinstantlyaccessibleflexibilitythatrequiresnowarm-uporanyotherpreparation

AnswerYesOtherwisewhatisthepointofpracticingmartialartstechniquessuchashighkicksiftheyrequireawarm-upIpersonallyknowmanyathleteswhocandisplaymuchgreaterflexibilitywithoutawarm-upthanwhatIshowinthisbookOfcourseIcandoeverythingthatyouseeinthisbookalsowithoutawarm-upIfyourcoachorinstructorcannotteachyouhowtohavesuchflexibilitythenittellsyousomethingabouthisorherknowledgeofhumanphysiologyandofthemethodologyofsportstraining

QuestionHowlongittakestodofullfrontandsidesplitsusingyourbook

AnswerItdependsonyourstrengthandinitialflexibilitySomepeoplereachsplitswithinamonthwhileothersneedseveralmonths

QuestionWhydoesthebodyhaveanaturaltendencytopreventonefromdoingasplitIknowthatIhavetheabilitytodoasplitbecausewhenIdosidelunges(onelegextendedandonelegpulledinsupportingmybody)Icandoaldquohalf-splitrdquoThatisIcanfullyabduct(extendtotheside)onelegtillmypelvishitsthefloormdashbutwithmyotherlegpulledinunderneathmeIcandothiswithbothlegsbutnotatthesametimeWhydoesthenervoussystemhavetobetrainedtoallowforfullyabductingbothlegsatthesametime

AnswerTofindoutmoreaboutthenervoussystemreadaboutthereflexesinneurologytextbooksorreadchapter8ofthisbook

ApartfromyournervoussystemnotbeingusedtospreadingbothlegsatthesametimeyouradductorsmaybeweakWeakadductorstenseharderandstopyourlegssidewisemovementearlierthanstrongadductorswhenslidingyourlegsapartinastraddlestanceThewidertheanglebetweenyourlegsthelessefficientisyouradductorsleverageandthehardertheytensetokeepthelegs

efficientisyouradductorsleverageandthehardertheytensetokeepthelegsfromslidingapart

QuestionIwonderabouttheresultsofyourmethodinpeoplepastthirtyyearsofageIstartedtaekwondoinmylate30sandcurrentlyIam42yearsoldIwouldliketoknowifitispossibleformetodothesplitswithoutinjuringmyself

AnswerAslongasyourmusclesareresponsivetostrengthtraining(youfeeltheyaregettingstronger)theyarealsoresponsivetostretchingWehaveplentyoftestimonialsfrompeoplepasttheir30ssayingandshowingthattheyjustachievedafullsidesplit

QuestionMostofthestretchesyoushowarepracticeddailyatmymartialartsschoolInfactmostofthemweretaughttousinhighschoolAlsoisometricsordynamictensionisnothingnewtothiscountrySowhyshouldyourresultsbebetter

AnswerItisnotexercisesalonethatmakemymethodeffectiveItisthewayofarrangingtheminthepropersequenceduringaworkoutduringadayandduringaweeklycycleofworkoutsDoingthesameexercisesinthewrongorderreducestheireffectivenessIexplainhowvariouscoordinationspeedstrengthenduranceandflexibilityexercisesinfluenceeachotherSomeexercisesshouldfolloweachotherandsomeshouldnot

QuestionIpracticekarateandmyteachercanliftalegandholditsteadyabovehisshoulderWillyourstaticactivestretchesletmeachievethistypeofstrengthsoIcankickhigherandwithmorepower

AnswerYesandnoStaticactiveflexibilityexerciseswillhelptodevelopyourabilitytoliftandholdthelegbutnottomakeyourkicksmorepowerfulSpecificstrengthforakickeristhestrengththatletsyoupackawallopinakicknottoholdalegupSpecificstrengthforkickingisdevelopedbykickingaheavybagkickingintolayersofspongekickingwithbungeecordsattachedtolegsandotherdynamicexercisessimilartokickingStrengthjustlikeflexibilityisspecifictothespeedofmovementitsangleandrangeofmotion(McArdleKatchandKatch1996)

QuestionDoyouhaveascheduleofwhatwhenandinwhichorderstretchesaredonetoachieveafullsplitIhaveStretchingScientificallybutIthinka

specificroutinewouldbebetter

AnswerWhilethebookdoesnotgivespecific(specificforwhomandwhen)routinesitexplainstheprinciplesofselectingandsequencingexercisessoreaderswhostudiedchapters2and7knowwhentodowhattypeofstretchesdependingontheirneedsandlimitations

QuestionHowdoyougetonthosechairs

AnswerOnewayistostandonthemwhentheyareclosetoeachotherandthenspreadyourlegswiththechairsAnotherwayistoplacethechairssotheyareasfarapartasyourfeetinasplitandthendoahandstandbetweenthemloweryourlegsontothechairsandpushoffthefloorwithyourhandstoassumethefinalpositionWhentryingtolearnthisskillyoushouldstartbyusingtwobooksorsmallblocksofwood

QuestionHowoftenshouldsuspendedsplitsbetriedandhowdoyoumaintainyourstrengthandflexibilityonceyouhaveachievedasuspendedsplit

AnswerEverytimeyoucanliftyourselfoffthefloorwhilesittinginasplityouareprovingthatyouhaveenoughstrengthtodoasuspendedsplitIdonotseeanyreasonformostathletesevertotryanactualsuspendedsplitIdidittocatchyourattentionbutasfarasstrengtheninglegsgoestherearemanybetterandsaferexercises

QuestionIhavepurchased[StretchingScientifically]andyourvideoSecretsofStretchingWhilemysidesplitshaveimprovedmyfrontsplitsarestilllackingInmystyleofChinesemartialartswemustbeabletodropintofrontandsidesplitsIcanslowlylowerintoafullsidesplitbutifItrytodropintooneIcanonlycomewithinonefootofthefloorAsformyfrontsplitsIamstuckatlessthansixinchesfromthefloorWhatcanIdotoremedythis

AnswerOneofthewaysoftrainingfortheabilitytodropintosplitsisdevelopingsuchstrengthastobeabletoslideupfromasplittoastandingpositionYoualreadyknowtheexercisesyouneedforthispurposeandthemethodofusingthembecausetheyareshownonthevideoSecretsofStretching

QuestionArethesidesplitandthefrontsplitindependentordependentImeanthatifIcantdoasidesplitIcantdoafrontsplitandviceversaCanIdoanisometricstretchforasidesplitonlywithoutdevelopingmyfrontsplit

ability

AnswerFlexibilityisjoint-andmuscle-specificOnecanbeabletodoaflatsidesplitwithoutbeingabletodoaflatfrontsplitandviceversaIfyourhipjointshavenormalmobilitythenyoucanachievesittingflatinbothsplitsbutonlyifyouworkonbothofthemIsometricstretchingforoneofthesplitswillhelpsomewhatwiththeotherThereissometransferofthetrainingeffectbetweenthetwosplitsbecausesomemusclesarestretchedbybothofthemmdashbutnottothesamedegree

BodyAlignmentforHipStretchesQuestionWhatisthedifferencebetweensuspendedsidesplitswithtoespointingforwardandwithtoespointingupward

AnswerThesplitwithtoespointingforwardstressesmainlythethighadductorsandrequireslessoutsiderotationofthehipjointthanthesplitwithtoespointingupwardThesuspendedsplitwithtoespointingupwardstressesyourhamstringsinadditiontothighadductorsandformaintainingbalancerequiresgreateroutwardrotationofthehipjointthanthesplitwithtoespointingforward

QuestionMygoalistodoacompletesidesplitwiththetoespointingupwardCanIdoisometricstretcheswithmyheelsonthefloorandmytoespointingupwardWillthisstrengthenthecorrectmusclesorwillitthrowmyhipsoutofalignmentforsplits

AnswerThesafeisometricstretchforthesidesplitwiththetoespointingupwardisshowninsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

Turningyourtoesupwhileslidingdownintoasidesplitwithoutholdingontosomefirmsupportisaskingforamuscletearorworse(ajointcapsuletearoraligamentsprain)becauseofhavingnocontrolovertheslidinglegsandtheprecariousbalance(SeethesectiononldquoInjuriesandStretchingrdquolaterinthischapterfordescriptionsofoutcomeswithsuchastretch)Themostvulnerablemuscleseemstobetheadductormagnusbecauseinthetoes-uppositionabductioniscombinedwiththeexternalrotationofthethighsotheadductormagnusisstretchedmorethaninthenormalsidesplitwithsolesofthefeetontheground

QuestionIhavereadStretchingScientificallyandfindithelpfulIcannotdothesidesplitshoweverIambeyondthestartingpositionyoushowinyourbookbutnotatasidesplitIamnotclearonthepositionofthefeetWhengoingintoasidesplitshouldthesolesofmyfeetremainplantedonthegroundorshouldIallowtheinnersidesofmyfeettobeonthegroundwhichwouldresultinthesolesofmyfeetnotbeingplantedonthegroundWhenIallowthe

innersidesofmyfeettobeonthegroundmylegstendtobendatthekneescausingpainHowimportantisthepositionofthefeetinthestraddleposition

AnswerThepositionofyourfeetinthestraddlestance(orthehorse-ridingstance)isimportantforreasonsexplainedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoPlantyourfeetasshownonthefirsttwophotosinthatsubchapteraslongasyouareinthehorse-ridingstancemdashhoweverwideWhenyouspreadyourlegssowidethatyouarenolongerineventhewidesthorse-ridingstancethenyourfeetwillturnandyourweightwillbesupportedbytheinsidesofyourlowerlegsandfeetWhenyouaresolowinthesplitthatyourweightissupportedbytheinsidesofyourlowerlegsyourkneesshouldnothurt

QuestionInoneofmyKung-FutrainingsessionsIwastoldbyafellowstudentthatpracticinglegraisesinthemorningwasgoodforflexibilityItrieditoutonlytofindthatIhadpaininmykneesandhipsfromtryingitAfterreadingyourbookIdiscoveredthatmyhipswereinthewrongplaceandIwaskeepingmylegtoostraightNotsurprisinglythepainwentawayandIvestartedtomakeprogressMyproblemnowisthatwhenIminthewidehorse-ridingstanceIgetpaininmykneesCoulditbethatImmakingasimilarmistakeandcausingthepain

AnswerKneepaininthehorse-ridingstancemaybecausedbyawrongpositionofthefeet(notpointingforward)andbydoingtoomuchtoosoon(stancetoodeepstandingtoolong)Inthecorrecthorse-ridingstanceyoucannothaveyourlegsstraight

QuestionWhenIstandinkibadachi(thehorse-ridingstance)andtrytogolowerIgetapaininmylowerbackandtheonlywaytorelievethisistoleanforwardCouldyourecommendanystretchestorelievethepainAlsoIlosethestrengthtopinchthefloorafteracoupleofcyclesoftensingandspreadingmylegs

WhenIdothesidesplitIcantdothesplitwithtoespointingforwardIhavetoleanmywholeupperbodyforwardIfItrytodothesplitwithtoespointingforwardwhilekeepingmybodyuprightIfeelpainintheupperoutsideregionofthethighs

AnswerTheseproblemsareslightlydifferentbuttheansweristhesamefor

bothAtendencyforleaningforwardwhenstandinginastraddlestanceisnormalYouleanforwardbecauseyourpelvispositionsitselfforgreaterrangeofhipabductionbuttheweaknessorinflexibilityofyourlowerback(orboth)keepsyoufromkeepingyourupperbodyuprightasyourpelvistiltsforwardHowstraightyoucankeepyourtrunkdependsonthestrengthofyourbackerectorsandalignmentofyourlegsEvenatthelowestpositioninthesplittheyshouldbealignedlikethehorse-ridingstanceTodevelopflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstancestarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderIfyouwanttomakefasterprogressdodeepsquatswithweightsWhendoingthesesquatsstandwithyourfeetashoulder-widthapartandtrytokeepyourtoespointingforward

Feelingpainintheoutsideofthehipjointresultsfromnottiltingthepelvisduringabduction(sidewaysmovement)ofthethighsNothavingenoughstrengthoftheinnerthighsfortensingthemwhilestandingfirmlyinthestraddlestance(ldquopinchingthefloorrdquo)canberemediedbysquatsandexercisesthatspecificallytargetinnerthighssuchastheadductorflysandadductorpulldownsshownonthevideoSecretsofStretching

QuestionIseemtobeverytightinthehipssowhenIkeepmybackstraightandtiltmypelvicforwardIcantgetasclosetothefloorasIcanwhenIleanforwardontoasmallchairIsthisOK

AnswerItisOKbutitisbettertodeveloptheabilitytostandintheproperhorse-ridingstanceasthestrengthandflexibilityofthethighshipsandspinecomesinhandyinotherexercisesAlsowhenyouleanonachairinyourisometricstretchesyoutaketheloadoffthethighssoyoudonotstrengthenthemasmuchaswhentheycarryyourwholeweight

QuestionInmymartialartsclassesIhavestudentswhohavestartedalittlelateinlife(28-50)ThemajorityoftheadultstudentshavemoderatetoseverehippainordiscomfortduringkickingdrillsandstretchingexercisesPleasenotethatsomeofthesestudentshavebeenwithmefortwoyearsandlongerandtheystillhavepainwithonlyamoderateincreaseinflexibilityIsthereanythingthatwecandowiththemorshowthemsoastoalleviatethispainanddiscomfortShouldtheybetakinganythingmdashforexamplesharkcartilageorsomeotherjointbuildingsupplementAndwilltheyevergetoverthishurdle

AnswerTheyshouldlearntheproperalignmentofthehipsforstaticanddynamicsidestretchesSeethesecondformoflegraisetothesideinchapter3ldquoDynamicStretchingrdquoandstaticstretchesinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

QuestionAlthoughIcomewithinonefootofafullsidesplitmyrangeofmotionindynamicstretches(whenIswingmylegouttotheside)ismuchworseWhyisthis

AnswerMakesurethatyouletyourpelvistiltforward(ormovebuttockstotherear)whenyouraiseyourlegtothesideThisactionpermitsraisingyourleghighermdashjustastiltingyourpelvisforwardhelpsinthesidesplit

ManypeopleexperiencequiteabitofdiscomfortevenpaininattemptingthisdynamicstretchTheycanonlyraiseeachlegtoabout45degrees(andithurtsthemwhentheydothat)

TheirproblemTheytrytokeeptheirlegstraightandtoraiseitstraightsidewayswhileattemptingtokeeptheirwholebodystraighttooThisistypicallythecauseofdifficultiesandhippainamongbeginnersattemptingthislegraise

TodramaticallyincreasetheheightofthelegraisetothesideyouneedtotiltyourpelvisforwardasyouraiseyourlegsidewaysThealignmentofhipthighlowerlegandfootinaraisingsidekickshouldbethesameasshowninasideviewofthehorse-ridingstance(seesubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo)TolearnitsproperformdothisStandwithyourfeettogetherextendyourrightarmtothesidehandatyourhiplevelpalmdownSlightlybendyourrightleginthehipandkneejointsFormyourfootcorrectly(knifefootsokutoinkaratebalnalintaekwondo)forthesidekick(bigtoeuprestoftoesdownedgeoffoothorizontalandtensed)RaisetherightlegsuchthatyoukickyourpalmwiththesideofyourfootStartfromhiplevelandgraduallyincreasetheheightoflegraisesMakesurethatyouleanforwardandyourkneeisslightlybentandthatitraisesaheadofyourfootKickingyourpalmforcesyoutoalignyourtrunkpelvisandthighjustrightforthegreatestrangeofmotioninyourhipjointsNoteespeciallytheamountanddirectionoftheforwardleaninthedrawingsbelow

Legraisetotheside

Anotherpurposeofkickingyourpalmistokeepthisdynamicstretchfromturningintoaballisticuncontrolledstretchandtopreventoverstretching

QuestionIamintomysecondweekofdoingtheearlymorningstretchiethelegswingsTheonlyproblemisthatwhenIswingmylegtotheside(andsometimesthefront)mybackclicksinaboutthecenterofmyspineIdonotclickwhenIbendmykneewhenIbringmylegbackdownWillIgetthesamestretchifIbendmykneewhenbringingmylegdownfromtheswing

AnswerYesIwouldsuggestcheckingthestrengthofyourbackmusclestoseeiftheirweaknessrelativetothepsoascausestheclicking

[TwoweekslaterthesamereaderwroteBythewaymybackisbetterForthesideswingsIdontthinkIwasleaningforwardortwistingmyupperbodyinthedirectionoftheswingenoughDoingthatseemstohavedonethetrick]

QuestionIfindthatanyextendeduseoflateralmovementinthehipssuchasforthesidekickortheroundhousekickcausesadullacheinmyhipsThisiseventruewhenItrytodomorningdynamicstretchesItseemsmyhipsinterferemorethanmymusclesTheyseemtopopalottoowhendoingthemorningdynamicstretchDoIhaveanyhopetoworkthroughthistoachieveflexibilityfortaekwondokickingIstheresomewaytohelpmyhipstrengthandmobility

AnswerMakesurethatyoualignyourthighshipsandtrunkasshowninthepictureabove(Legraisetotheside)andonthevideoPowerHighKickswithNoWarm-UpforsideandroundhousekicksIfyourhipsacheeventhoughyoudothesemovementsasshowninthisbookandonthevideothenseeanorthopedicsurgeon

QuestionWhenItrytoraisemylegtothesidemyfootturnsoutwardIsthisduetothetightnessofthemusclesinthelegandhipHowdoIgetoverthis

AnswerTurningofthefootoutwardduringlegraisestothesidemaybecausedbytightnessofthemusclesthatrotateyourthighoutward(externalrotatorsofthehip)TrytoincreaseyourhipsinternalrotationbystretchingyourexternalhiprotatorsSeethestretchesatendsofsubchaptersldquoStretchesleadingtothesidesplitrdquoinchapter5ldquoIsometricStretchingrdquoandinchapter6ldquoRelaxedStretchingrdquo

QuestionWhatisthedifferencebetweenlegraisesorfrontsplitswiththefrontlegstraightandbentattheknee

AnswerTheanglebetweenthethighsinafrontsplitandinfrontraise(kick)isgreateroritiseasiertoincreaseitwhenthefrontlegisbentatthekneebecauseyourhamstringisrelaxedthenExercisewithyourfrontlegstraighttobetterstretchthehamstring

HamstringsoriginateabovethehipjointandattachbelowthekneejointBendingyourkneerelievesthetensionofthehamstringandthuspermitsagreaterrangeofflexioninthehipjointInafullfrontsplityourpelvisisalwaystiltedtothefrontinrelationtothefrontthighnomatterwhatyoudowithyourkneesTiltingofthepelvisisnecessaryforrelaxingtheiliofemoralligamentofthehipjointoftherearthighYoucanachieveagreateramountofforwardtiltwhenthekneeofthefrontlegisbentbecausethenthehamstringofyourfrontlegismorerelaxed

QuestionIcandoafrontsplitbutwhenIattemptasidesplitIgetacertainamountofinchesoffthegroundandwhenItrytoslidefurtherintoadeeperpositionIcantbecausemyhipswontletmeandthenextworkoutsessiontheoutsideofmyhipsaresoreandtightHowcanIincreasetheflexibilityofmyhipssothatImaycompletethesidesplit

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoandinsubchapterldquoTestsofflexibilitypotentialrdquoofchapter8ldquoAllTheWhysofStretchingrdquoIfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistorestuntilyourhipsarenotsoreanymoreandthenpracticeyourstretchesstartingfromthe3-stepshorse-ridingstance(seephotobelow)Ifyoucannotperformthetestorassumethe3-stepshorse-ridingstancethenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforsidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

3-stepshorse-ridingstance

QuestionIpracticehamstringstretcheslyingonmybackbutIamabitconfusedastowhetheritisagoodideatoflattenthebackortomaintainthecurveinthelowerbackCanyoushedsomelightonthis

AnswerInsuchastretchkeepingyourbackstraightormaintainingnormallumbarlordosisstretchesmainlythehamstringsArchingyourback(theoppositeoflumbarlordosis)willputconsiderablestretchonthebackmuscles

DynamicStretchesandMorningStretchQuestionWhenyoudescribeldquolegraisesrdquoyourefertoaslowcontrolledliftingofthelegnotaquickswingingactioncorrect

AnswerControlledyesbutnotveryslowSeethebeginningofchapter3ldquoDynamicStretchingrdquo

QuestionIam39yearsoldandIamarelativelynewstudentoftaekwondo(4months)IhavebeenusingyourbookStretchingScientificallywithmuchsuccessMyconcerniswithmylegraisestotheside(dynamicstretches)Iamunabletokickmyhandasitseemsthatmylegsaretoolong(ormyarmtooshort)todothisonthesideIcandosowiththefrontstretchesbutwhenItrywiththesideIusuallyonlyreachmycalfatbestIhavetriedholdingsomethinginmyhandthatldquoextendsrdquomyreachbutIdontalwayshavesomethingavailableandthisfeelsawkwardWhenIhavenothingIusuallytrytofixaleveltoattainsuchasamarkonthewalltouseasareferencepointIdontseemtohaveanyproblemsbutitseemsthatmystretchescouldbemovingintoballisticterritorywithoutafixedtargetAdvice

AnswerHavingastopforexamplethehandforyourlegraisesorkicksisimportantonlyathighvelocitiesofmovementWhenyoudoyourlegraisesslowyoudonotneedanystop

WhenyoudotheraisesfastyoucantrybendingthekneeoftheraisinglegmoreandyoucanmakecontactwiththelowerpartoftheshinoruseakickingpaddleinsteadofyourhandifyourlegsareldquotoolongrdquoThehigheryouraiseyourlegsidewaysoveryourheadthecloseryouaretokickingyourhand

QuestionWhenIdothelegraisestotheback(dynamicstretches)IfeelthestretchinthehamstringofmysupportinglegasopposedtothequadofthelegthatisbeingworkedIsthisnormal

AnswerYesTheldquoweakestlinkrdquoisthefirsttorespondinanyexercise

QuestionIfdoingdynamicstretcheseverymorningresetsthenervouscontrolofmuscularlengthcantstaticstretchesbedoneinthemorningtoachievethe

sameeffectexceptforstaticflexibilityratherthandynamicSothenifeverymorningIdidstaticstretchingIwouldntneedawarm-uptoachievefullstaticflexibilitywouldI

AnswerPerhapsbutIdonotknowTheathleteswhousethemethodofstretchingexplainedinthebookStretchingScientificallyforafewmonthscandisplaytheirmaximalstaticflexibilityatanytimeanyway

TofindouttheeffectofdoingastaticstretchinthemorningwouldtakeanexperimentthatisnotlikelytobeeverconductedWhyBecausefromtheviewpointofpractice-orientedcoachesnoteveryquestionisworthyofresearch

YouseedoingdynamicstretchesinthemorninggivesanobservableincreaseinathletesdynamicflexibilitylaterinthedaywhetherornottheathletesdoanyfullROM(rangeofmotion)staticstretchesintheirmorningoreveningworkouts

ButathleteswhodofullROMstaticstretchesinvariablydodynamicstretches(orfastmovementsthroughoutthefullrangeofmotion)tooSofindingoutwhathelpsthemshowlargeROMinstaticstretchesmdashwhetheritisduetodynamicstretchesdoneinthemorningortostaticstretchesdoneinthemorningorjustaneffectofstaticstretchesdoneduringtheirregularworkoutsmdashrequiresconductinganexperimentthatcouldinterferewiththeirtraining

ThosewhoachievefullROMthroughisometricstretchesafterafewmonthsofcontinuingtrainingcandisplaytheirfullrangeofmotion(forexampledoasplit)anytimemdasheventhoughinitiallythisdidrequirewarmingupThisismuchlikeliftingweightsmdashforabeginnerestablishinganewpersonalrecordmayrequirecarefullywarmingupbutwithcontinuoustrainingafterafewmonthsthesameweightmaybeliftedcold

WhatandWhenForeveryrulethereisanexceptionmdashbutyouneedtoknowtheldquowhyrdquooftheruleandtheldquowhyrdquoandldquohowrdquooftheexception

QuestionWhendoIdodynamicstretcheswhenstrengthexercisesandwhenisometricstretches

AnswerDodynamicstretchesatleasttwiceperdayonceinthemorningandonceduringawarm-upforyourworkout

Dostrengthtraining2-3timesperweekendingwithisometricstretches

QuestionWhatsequenceofstretchesdoIfollowsincesomekickshurtmyback(Ihavehadbacksurgery)

AnswerEliminatestretchesthathurtyourback

QuestionDoIdothestretchroutinesaftermycardio[enduranceworkout]oraftermyweights

AnswerAfterbothAfterastrengthworkoutincludeisometricstretchesinyourstretchingroutineAfteranenduranceworkoutdonotdoisometricstretchesbutratherstaticrelaxedstretches

QuestionCanIdoanearlymorningstretchafterhavingmybreakfast

AnswerYesifyoucanperformasufficientnumberoflegraiseswithadequateintensityandheightwithoutthrowingupyourbreakfast

QuestionCanIdoanykindsofstretches(relaxedforexample)aftermymorningworkout

AnswerYesyoucandorelaxedstaticstretchesafterthemorningworkoutItwillnotdoanyharmifyouwillnotdoanyfullpowerormaximalforcemovementsforacoupleofhoursafterward

QuestionIjogorruneverymorningWillrunningorjoggingaftertheearly

morningstretchadverselyaffectmywholedaysflexibility

AnswerFortherunningorjoggingdoneaftertheearlymorningstretchtoadverselyaffectyourflexibilityyouwouldhavetoconsiderablyfatiguethemusclesofyourlegs

QuestionHowlongshouldyourestbetweensetsofdynamicstretches

AnswerWhatforIfyouneedtorestbetweensetsofdynamicstretchesyoushouldseeadoctor

QuestionWhileIdonotdostaticstretchingtowarmupbutratherdynamic(bythebythishasreallyimprovedmywarm-uptimethanks)Iwaswonderingifitisnecessaryaftertheendofaworkout(especiallyifIdidisometricstretching)todorelaxedstaticstretchesOrisitsafetoskipthemArethereanyrealbenefitstoperformingthem

AnswerThebenefitofdoingisometricandrelaxedstaticstretchingisincreasedpassiverangeofmotionandareducedamountofforceneededtoholdastretchmdashthatisthetensioninstretched-outpositionsTherelaxedstretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingtherelaxedstaticstretchesafterisometricstretchesmayaugmentthesebenefits

Ifyouarenotinterestedinincreasingyourstaticflexibilitythendonotdostaticstretches

QuestionHowmanystaticstretchesshouldIdoinmyworkout

AnswerPickoneortwoisometricstretchesmdashforexampleoneforadductorsandoneforhamstringsmdashandoneortworelaxedstretchesforthesamemusclesDoasmanysetsofisometricstretchesasyouneedtoreachyourcurrentmaximumrangeofmotionbutdonotforceyourselfifyourmusclesaretiredandstaleThreetofivesetsperstretchshouldbeenoughThenafterisometricstretchesyoucandorelaxedstretchesforoneortwominuteseach

QuestionIsitsafetodosixorsevensetsofisometricstretchesinoneworkout

AnswerItshouldbesafeaslongasyoudonotfeelpainwhileexercisingIwouldnotbesurprisedthoughifyouweresosoreafterthisworkoutthatyou

wouldhavetorestthestretchedmusclesforafewdaysInisometricstretchesaswithmoststrengthexercisesitisneithersafenornecessarytoexhaustthemuscles

QuestionInyouropinionisitbettertoseparatetheisometricstretchingofthefrontandsidesplits(onalternatedaysforexample)

AnswerIsometricstretchesforbothsplitscanbedoneinoneworkouteitherinthewayshowninchapter7ldquoSampleWorkoutPlansrdquoorasisshownonthevideoSecretsofStretchingwhereafterasetofstretchesleadingtothesidesplitIstandinadeeplungeandtensethelegsYoumayalsoworkononeofthesplitsuntilyoureachyourdesiredROMItalldependsontheindividual

TomaketherightdecisionyouneedtopayattentiontoyourbodyandnotdisregarditswarningsYoualsoneedtobeingoodshapeIsometricstretchesrequirenormalstrengthwhichinthecaseoflegsmeansbeingabletocomfortablydoatleast10squatswithabarbellofaweightequaltoyourbodyweightEvenwithnormalstrengthyouneedtobewellrestedtoattemptisometricstretchesBythewayproperstrengthpreparation(resultingingreaterthantheabovedescribedminimumstrength)beforelearningthetechniquesofkickingpreventskneeproblemsandotherjointproblemstoo

QuestionThemorningsarethebesttimeofthedayformykarateworkoutsCanIdoisometricstretchesattheendofthosemorningkarateworkoutsordoIhavetodoisometricstretchesintheevening

AnswerItdependsonyourobjectiveIfhavinggreatdynamicflexibilitywithoutawarm-upduringthedayisnotyourobjectivethenyoucandoisometricsinthemorningIfyouwanttobeflexibleduringtheremainderofthedayafteryourmorningkarateworkoutyoucanpostponeisometricsaswellasotherstrenuousstrengthexercisesuntillateafternoonoreveningJustmakesurethatyouwarmupwellYoualwayshavetomonitoryourprogressifyourstrengthandflexibilitykeepimprovingwhileyoudoisometricsinthemorningworkoutsthenitisfinetodothemthen

QuestionIknowthatyouhaverecommendedmanytimesnottodostaticstretchesbeforedynamicmartialartpracticesUnfortunatelymostmartialartsschoolsthatIhaveseendostaticstretchesaspartoftheirwarm-upmineincludedFornumerousreasonsIdonotwanttoleavetheschoolsoIhave

adaptedaldquosystemrdquotogetaroundthisproblemandwouldappreciateyourcommentsFirstIarriveatclassearlyandIspendabout5-10minuteswarmingupandthenIdomydynamiclegstretchesIthengoouttoclasswhichusuallystartswithsomerunninginplaceoraroundthedojangpush-upssit-upsandthensomestaticstretchingWhenthispartcomesIsimplygetintothepositionsbutIdontreallypushthestretchatallSometimesIwillfeelaveryminorstretchinsomeofthepositionsbutthatisallIsthisaneffectivewaytogetaroundthestretchingissueorarethereproblemsevenwiththisldquolightrdquostretching

AnswerYesitisaneffectivewayofdealingwithanignorantinstructorJuststandinginapositionandpretendingtostretchwilldoyounoharmItisnotwhatthethingiscalledmdashforinstanceastaticstretchmdashbutwhatitdoesthatmattersIfyoustretchnotatallorverylittlethenyouwillnotweakenyourmuscles

Beverycautiouswhenyouactuallystretchstaticallyattheendoftheworkoutoranytimeyouassumealdquostretchingrdquopositionbecausesomemoronshavebeenknowntoapproachastretchingathleteandpushhimorherintoagreaterstretch

QuestionDostaticstretcheshavetobepartofaworkoutorcanIdothembythemselves

AnswerItisbettertodothemattheendoftheworkoutwhenyourmusclesarewellwarmedupThisappliesparticularlytoisometricstretchesYoucandorelaxedstretchesbythemselveswhenyouhavealreadycooleddownfromaworkoutbutdothemslowlysoyoudonothurtunpreparedmusclesSuchstretchingwillbemoredifficultandlesseffectivethanstretchingwhenyouarewarmedup

QuestionSincereadingyourbookandviewingthevideoSecretsofStretchingIhavedecidedtoredomyworkoutroutinesEventhoughIwanttodevelopaworkoutthatwillimprovemykarateskillsandflexibilityIalsowanttomaintainandevenimprovemymusclemassinmyupperbody

HereiswhatIhavecomeupwith

Days1235and6DynamicStretchingAMampampPM

Day1ampamp6TechnicalSpeed(techniquesampampkickingdrillssparring)

Day2ampamp5StrengthIhavelistedtheexercisesintheorderIdothem[Thelistofresistanceexercisesshowsisolationexercisesbeforecomplexmovements(legextensionsandlegcurlsbeforesquatsanddeadlifts)exercisesforstabilizingmusclesbeforetheprimemovers(deadliftsbeforehipadductorsandhipflexorexercisesabdomenexercisesbeforebackextensions)]

Day3Aerobics(jumproperunningsprintsrelaxedstretching)

Day4Off

Whatdoyouthink

AnswerBoththevideoSecretsofStretchingandthebookStretchingScientifically(chapter5ldquoIsometricStretchingrdquo)explainhowtoscheduleworkoutsbutyoumanagedtomissitYourTechnicalorSpeedworkoutmustprecedeyourStrengthorEnduranceworkoutaStrengthworkoutmustprecedeanyEnduranceworkoutwhichisfollowedbyadayofcompleterestoractiverest(easyfunactivity)DonotdoaTechnicalorSpeedworkoutonthedayimmediatelyfollowingeitheranexhaustingStrengthoranexhaustingEnduranceworkoutanddonotdoaStrengthworkoutbeforefullyrecoveringafteranexhaustingEnduranceworkoutbecausesuchsequencesofeffortsleadtoovertraining

InsingleworkoutsdonotworkonendurancebeforeanyotherabilitywiththeexceptionofstaticpassiveflexibilitywhichisdevelopedbyrelaxedstretchesStudyScienceofSportsTrainingforanin-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

RegardingyourstrengthexercisesIsuggestthatinsteadoflegcurlsandextensionsyoudomoresquatsanddeadliftssincetheyarebetterforyourkneesBydoingthedeadliftsbeforeadductorexercisesandabdomencrunchesbeforebackextensionsyoubreaktheruleofneverfatiguingthestabilizersmdashinthisinstanceyourbackwhichstabilizesyourlegsorabdomenmuscleswhichstabilizeyourbackmdashbeforetheprimemovers

QuestionThebesttimeformetodomyisometricstretchesandstrengtheningexercisesislateatnightaround2330ormidnightWillthishaveanyeffectonmyflexibilitygainsordoesitmatter

AnswerLatenightisnotthebesttimeforworkingoutbutiftheexercisedoesnotinterferewithyoursleepingwellthenperhapsitisfineforyou

TheimportanceofgettingenoughofhighqualitysleepformakingprogressisexplainedintheneweditionofScienceofSportsTrainingInthatbookyouwillalsofindinformationonthebesttimesduringthedayfordevelopingdifferentabilitiesandskills

GenerallyitisbettertohaveafewhoursbetweentheendoftheworkoutandgoingtobedtoldquowalkoffrdquothefatiguetensionandexcitementoftheworkoutYoumaywanttotrydoingyourstrengtheningandstretchingexercisesinseveralshortsessionseachdedicatedtoonebodypartduringthedayratherthaninonelongsessionlateatnightForexamplesquatsandisometricstretchesinthefirstsessiondeadliftsandrelaxedstretchesinthesecondsessionordeadliftsaloneinthesecondsessionandrelaxedstretchesinthethirdfinalsession

StretchinginWorkoutsforVariousSportsAthleteswhoaskmewhatstretchestheyshoulddoastoundmeDonttheypracticetheirsportandknowtheirmovesDonttheyfeelwhichoftheirmovementsarerestrictedbytightmusclesAtypicalquestiongoesIhaveyourbookStretchingScientificallyhoweverIwashopingforsomethinggearedsolelyfora___[nameofanysporthere]Doyouhaveanythingonstretchingthatisdesignedfor___MyanswerStretchingScientificallyshowsstretchesformostmusclegroupsandsoanyonecanfindinitstretchestosuitanysportorindividualneedNeverthelessreaderskeepaskingsoherearesomespecifics

QuestionIsitrecommendabletodorelaxed(staticpassive)stretchesduringabodybuildingworkoutegstretchingthepectoralismusclesbetweentwosetsofbenchpresses

AnswerItdependsontheamountofresistanceinyourliftsandonhowstrenuouslyyoustretchThegreatertheresistancethemoredangerousitistodostrenuousstaticstretchesbetweensetsMaximalforceproductionisimpairedforseveralminutesafterstrenuousstaticstretchingYourownliftingexperienceshouldtellyouthatResearchconfirmsittoo(Kokkonenetal1998)

Maximalforceproductioninpurelyconcentric(fromastandstill)benchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemovers(Wilsonetal1994)soflexibilitytrainingcouldaffectitadversely

QuestionIliftweightsandhaveboxingpracticeinadayWhichonemdashliftingorboxingmdashshouldIusedynamicandisometricstretchesbeforeandafter

AnswerDynamicstretchesinwarm-upsforeitherworkoutisometricstretchesafterliftingBoxingpracticeasarule(withveryfewexceptions)shouldprecedeliftingandthereasonswhyareexplainedinthesecondeditionofScienceofSportsTraining

QuestionIwanttoknowifyourmethodswillhelpincreasemyflexibilityinregardtodance(balletandjazz)ForexamplemosttechnicaldancekicksrequireanuprightposturewithaturnedoutstraightlegfromthehipwiththepelvistiltedforwardWouldfollowingyourmethodbeappropriateforthekind

ofbodyalignmentsIneedtoachieveorwouldtheyworkagainstmygoals

AnswerThemethodofstretchingdescribedinStretchingScientificallyaffectsprimarilytheneuralcontrolofmusclesandinthecaseofisometricstretchingalsostrengthensmusclesinextendedpositionsItworksregardlessoftheformofyourmovementsaslongasthemovementsthemselvesarenotinjurious

QuestionIhavebeenusingyourstretchingtechniquesforyears(offandonsince1989)andhavehadgoodresultswiththemWhatIamnowinterestedinisstretchingmethodsspecificallytoenhancethegolfswingietoimprovetheshoulderturnandincreasespeedandstrengththroughouttheswing

AnswerDuringyourgolfswingpracticeyoufeelwhichmusclegroupslimityourmobilityandinwhichpositionsFindinthisbookthestretchesthatgiveyouasimilarfeelingorusingtheprinciplesofstretchingyouknowfromthebookdesignstretchestosuityourneed

QuestionWoulddoingallstretchesforallthebodypartsbetoomuchflexibilitytrainingforkarate

AnswerIthinkitwouldbetoomuchforanysportandforanybodysmuscles

QuestionHowshouldIintroducethismethodintomymartialartsworkout

AnswerDodynamicstretchesatthebeginningofyourworkoutaftertheaerobicpartofthewarm-upThendoyourtechniquesorsparringAttheendoftheworkoutdoyourstrengthorconditioningexercisesthendoisometricstretchesandfollowthemwithrelaxedstretchesIfyoudoyourstrengthexercisesinaseparateworkoutthendodynamicstretchesinthewarm-upandisometricstretchesattheendofthatworkoutDorelaxedstretchesinthecool-downofanyworkouteitherafterisometricstretchesorinsteadofthemIdonotrecommenddoingisometricstretcheseverydayTwotofourtimesperweekdependingonthereactionofyourmusclesisenough

QuestionIdomartialartsandtwotothreetimesaweekaftereachgymworkoutwithweightsIrunforcardiovascularconditioningThisbeingthecasewhenshouldIincorporateisometricandrelaxedstretchesafterliftingandbeforerunningorattheendafterboth(ThisfirstsessionIdidIstretchedaftertherunasmyfinalexerciseanddidnotseemtoexperienceanythinguntoward)Ivealwaysthoughtstretchingistobedoneattheveryendtoreturn

musclestotheiroriginalrelaxedlengthaftertraining

AnswerFirstanendurancerun(evenonly20minuteslong)afterastrengthtrainingworkoutreducesgainsinstrengthThisisbecauseoftheconflictingdemandsthatstrengthworkandaerobicenduranceworkputonthebodyingeneralandonthemusclefibersinparticularThisissueisexplainedinseveralstandardtextsonexercisephysiologyThisconflictismostpronouncedifyouuseveryheavyresistancesuchaswhenattemptingtoincreasemaximalstrengthandlesspronouncedwhenyouareusingmoderateresistanceinahighnumberofrepssuchaswhenworkingonmuscularendurance

UsuallyathletesdotheirstrengthworkoutsondifferentdaysthanaerobicenduranceworkoutswithaperiodofrestbetweentheseworkoutssuchthatfatiguefromonekindofworkdoesnotimpairtheabilitytoperformtheotherThepreferredarrangementiswithaerobicendurancedonerightafterthetechnicalorspeedworkoutandmaximalstrengthworkdoneinaseparateworkoutonadifferentdaymdashbutitalldependsonthecurrentprioritiesandonyourspeedofrecoverywhichdependsonhowmuchyourunandliftDedicatingaseparateworkouttostrengthisusuallydonewhendevelopingmaximalstrengthisthepriorityInthiseventworkontheaerobicenduranceisreducedsofatiguefromitdoesnotinterferewithstrengthworkoutsandthestrengthworkoutisthefirstorsecond(aftertechnique)intheweeklyschedule

Allthisnotwithstandingifyourscheduleworksforyouthensticktoitmdashaslongasyouaresatisfiedwithyourprogress

Secondisometricstretchesarestrengthexercisessotheymaylosesomeeffectiveness(asfarasincreasingstrengthinthestretchedpositions)ifdoneafteranendurancerunIthinkitisbesttodothemattheendofastrengthworkoutafterotherstrengthexercisesIfyouwanttodoisometricstretchestogetherwithyourrunningthenitmaybebettertodothembeforetherunandrelaxedstretchesaftertherun

QuestionWhatstretchesdoyourecommenddoingbeforeandafterrunning

AnswerBeforelong-distancerunningyoucanforgostretchingandthendoallyourstretchesafterrunningFormiddledistancesandsprintsIsuggestthefollowingwarm-upandstretcheslightjoggingplusarmcirclesandarmswingslightjoggingpluskickheelstobuttocksmarchwithheeltotoeraiseslegraises

tothefrontlegraisestothebacklegswingsfronttobackwhilestandingononelegAftertherundoeitherisometricorrelaxedstretchesmdashoneforthecalvesthenoneforthehamstringsandoneforhipflexorsIfyouarenotveryfatiguedafteryourrunyoucanalsododynamicstretchesforlegsbeforetherelaxedstretches

IfsomeofyourmusclesaresotightbeforeanyrunthatyouthinkyouneedtostretchthemjusttorunwellmdashthenIthinkyoushouldseeadoctorandnotberunning

QuestionAreyouawareofanylong-termadverseeffectsofrunningorstrengthtrainingonflexibility

AnswerNorunningorstrengthtraininghavenoadverseeffectonflexibilityprovidedyoutrainrationallydoexercisesinthecorrectsequenceandprovideadequateresttoyourbody

QuestionIskateWhatstretcheswouldyousuggestforin-lineskating

AnswerBeforeputtingtheskatesondolegraisestothefrontbackandsidesWiththeskatesongetaholdonsomesupport(abenchorrail)anddosquatsanddeeplungestostretchthemusclesthatlimityourrangeofmotionGraduallyincreaserangeofmotionbyeitherextendinglegsfurtherbackorloweringhipsmoreAfterskatingdoeitherisometricorrelaxedstretchesmdashoneforthehipflexorsthatalsostretchestheshins(seeFrontofthethighstretchesinchapter5andinchapter6)thenoneforyourhamstringsandfinallyoneforyourinnerthighmuscles

QuestionHowshouldskierswarm-upandstretch

AnswerStretchesforcross-countryskiersFirstwarm-upwithwalkingandthenrunningwithsomeside-to-sideagilitymovementstowarmupanklesandkneesThendodynamicstretchessuchaslegraisesbeforeputtingtheskisonAfterputtingtheskisondoturnsandtwistsinonespotandthengetintoadeeplungepositionandswitchlegsslidingthembackandforthDonotgettireddoingthisbeforetherunAftertherunyoucandoituntilyourlegsaretired

StretchesfordownhillskiersFirstwarm-upwithwalkingandthenrunningwithsomeagilitymovements(sidetosidehopsorjumps)ThendodynamicstretchessuchaslegraisesbeforeputtingthebootsonthenwithbootsandskisondoturnsandtwistsinonespotAfterskiingwhilestillontheskisgodownona

turnsandtwistsinonespotAfterskiingwhilestillontheskisgodownonaverygentleslopespreadinglegswideandthenbringingthemtogetherseveraltimeswhichissimilartoisometricstretches

QuestionWhatwouldbeproperwarm-upandstretchesforswimmers

AnswerWarm-upandstretchesforswimmersarmcirclesandswingsfirstoutofwatertheninthewater(soapartofthemovementisdoneagainstresistance)AfterswimmingtakeatoweloraropeorastickanddoisometricorrelaxedstretchesforthearmsThendoisometricorrelaxedstretchesmdashoneforhipflexorsandquadsthenoneforhamstringsoroneforbothlowerbackandhamstringsandoneabdomenandhipflexorsstretch

QuestionWoulddoingweightliftingandallkindsofstretchesinaworkoutbetoomuchforonesmuscles

AnswerThisdependsonthepersonandtheselectionofexercises(includingstretches)Ifyoudonotfeelsoreaftersuchworkoutsthentheyareprobablyokay

FlexibilityandOtherAthleticAbilitiesQuestionSometimeswhenItrytodoisometricstretchingtomymaximumreachmylegstartstoshakeDoyouhaveanyideawhythatmighthappen

AnswerPerhapstheshakingiscausedbyimpairedinter-andintramuscularcoordinationduetofatigueIfsothenitmightberemediedbyimprovedmuscularstrengthormuscularendurance

QuestionHowmanytimesperweekshouldonedoisometricstretchesIsitthesameaswithliftingweightsinwhichcaseeachbodypartisexercised2or3timesperweek

AnswerBothisometricsandliftingweightsarestrengthexercisesTheybothshouldbedoneduringthesameworkout(strengthworkout)MoreinformationonthisandonrelatedsubjectsisinthebookScienceofSportsTraining

QuestionIamtheonlypersonatmyclubwholiftsweightssoyourmethodsarereallyconvenientformebutcantheothersexpecttoattainmaximumflexibilitywithoutenteringthegym

AnswerStrengthtrainingisnecessaryformartialartsandithelpswithdevelopingflexibilitybutitdoesnothavetobedonewithironweightsBodyweightexercisesandexerciseswithapartnermdashforexampleduringandattheendofatypicalmartialartsworkoutmdashcanbedoneinsteadofstandardexerciseswithweights

QuestionIwanttoincreasemyverticaljumpandmaximizemyflexibilityMycoachestellmeIhavetostretchmyhamstringscalfmusclesandAchillestendontoreachpeakjumpingabilityIsittrue

AnswerIdonotthinkthatimprovedflexibilityofthelegswillbeofanyhelpinjumpingupifyouhavenormalrangeofmotioninthehipskneesandankles

IfyouwanttoknowhowtocombineexercisesdevelopingstrengthjumpingabilityflexibilityandotherabilitiesinyourworkoutsforoptimumresultsreadExplosivePowerandJumpingAbilityforAllSports

QuestionDoyoubelievethatlargermusclesmakeyoulessflexiblethansmallerones

AnswerIfyoudefineflexibilityasapassiverangeofextension(howfarcanyouextendyourjointspassively)thennomdashlargermusclesdonotmakeyoulessflexibleIfyoudefineflexibilityasapassiverangeofflexion(howmuchcanyouflexyourjointspassively)thenyesmdashlargermusclescanmakeyoulessflexiblethansmallerones

QuestionCanrelaxedstretchingexercisespreventmusclesfrombecomingbulkyorbig

AnswerNo

QuestionHowdomyisometricstretcheschangeonceIamabletoliftmyselfupfromthefloorwhileinasplit

AnswerIfyouwanttofurtherincreasethestrengthofyourhamstringsandadductorsyoucantrytoincreasetheirtensionbyholdingweightsinyourhandsorputaweightedbeltonorpressorpullagainstsomeimmovableobject

QuestionToincreaseresistanceandthusthetensionofmymusclesinasplitIholdalongstickandpressitagainsttheceilingwhiletryingtoliftmyselffromthesplitWhatdoyouthinkaboutsuchawayofincreasingresistance

AnswerYourideaofusingalongstickthattouchestheceilingtoaddresistancehasanadvantageovermymethodofholdingweightsmdashitallowsyoutoapplyresistanceatpreciseanglesandinmomentsthatyouchooseItalsoseemssaferthanholdingweightsbecauseyoucanapplytensiongraduallyandreleaseitfasterthanyoucanthrowdownthedumbbellsThedrawbackcomparingtheuseofthesticktodumbbellsisthatyoudonotknowpreciselyhowmuchresistanceyouapply

QuestionYousaythatinanattempttodevelopexceptionalstrengthandflexibilityoneshouldcombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsIfliftingweightswhatexercisesdoyourecommend

AnswerSquatslungesstep-upsdeadliftsgoodmornings

QuestionIwouldliketoknowhowyoufeelaboutfreeweightsforsomeonewhoplaystennisandisstudyingaikido[ortrainsforanytwoormoresports]DoyourecommendusingfreeweightsasasupplementaryformofexercisefortheseathleticendeavorsordoyoufeelthatdoingallthreeformsofstretchingissufficientIfyoudobelieveinusingfreeweightswhatroutinewouldyourecommendfortheabovesports

AnswerResistanceexercisesarenecessaryinsportstrainingeveniftheparticularsportseemstorequirelittlestrengthasameansofinjurypreventionandofpreparingthebodyforintensivetechnicalworkoutsNostretchescanreplacefreeweightsasameansofgraduatedresistancetrainingIcannotgiveyouanyldquoroutinerdquoforuseoffreeweightsbecausethechoiceofexercisesdependsontoomanyconstantlychangingfactorsforanyroutinetobeusefulandIcannotteachyouthemethodologyofsportstraininginafewsentencesInsteadIrecommendthevideoSecretsofStretchingwhichcoverstheprinciplesofgeneralathleticconditioningstrengthandflexibilitytrainingorthebookScienceofSportsTraining

QuestionYesterdayIdidaworkoutwithalotofkickingandtodaymyhamstringsaresoreIsthisduetomymusclesnotbeingstrongenoughOrnotflexibleenoughWhatshouldIdotostopmyhamstringsfromgettingsoreTheydonotgetsoreafterliftingweightsmdashonlyafterkicking

AnswerMusclesorenessisasignthatthestructuralstrengthofmusclesisnotcomfortablyabovethedemandputonthesemusclesKicklessandliftmoreMakesurethatyoumovethroughthefullrangeofmotionandgraduallyaddmoreweightinsuchexercisesassquatsgoodmorningsandstiff-leggeddeadliftsIncreasethenumberofkicksinyourworkoutsgradually

QuestionWhydoyouadvisedoinglongsetsofexerciseswithlowresistanceasapreparationforlow-repetitionandhigh-resistancestrengthexercisesandisometricstretches

AnswerMyrecommendationsincreasethestructuralstrengthofthemusclessotheyarelesslikelytobeexcessivelydamagedbystrenuousexercises(Excessivemuscledamageannouncesitselfasdelayed-onsetmusclesorenessoramusclestrainevenacompletemusclerupture)Thestructuralstrengthofamuscleisdeterminedbythestrengthandcross-sectionalareaoftheslow-twitchmusclefibersandbythestrengthoftheconnectivetissuewithinthemuscleSlow-

twitchmusclefibershaverelativelygreaterstructuralstrengththanfast-twitchfibersespeciallythefast-twitchfiberswithlowoxidativecapacities(FrideacutenandLieber1992LieberandFrideacuten2000)Ittakesmoreforcetostretchandultimatelytorupturetheslow-twitchfibersthanthefast-twitchfibersThisisbecausetheslow-twitchfibersaresmallerthanthefast-twitchfibersandhaveagreaterratioofcellularscaffoldingtothecontractileelements(whicharebuiltoflongthinproteinsthatareeasytotear)

Endurancetrainingthatisdoingmanyrepetitionspersetagainstlowresistanceincreasesthestructuralstrengthofslow-twitchmusclefibers(GleimandMcHugh1997)Suchtrainingalsoincreasesthestructuralstrengthoftheconnectivetissuewithinthemuscleprobablythroughtheanabolicactionofhormonesthataredeliveredtothemusclewiththeincreasedbloodflow(Tiptonetal1975)Theconnectivetissuedamageisconsideredanotheroneofthecausesofdelayed-onsetmusclesoreness(McArdleKatchandKatch1996)

QuestionDontyoureducetheflexibilityofyourlegswhenyoudokickingendurancetrainingforyourlegs

AnswerNotifyoumaintainyourflexibilitywithanincreasedamountofstretchingmdashasmuchasittakestoreachyournormalrangeofmotioninthecool-downstretchesaftertheworkoutandnextdayinthedynamicstretchesofthemorningstretch

QuestionIknowyourecommenddeepandheavysquatsforlegstrengthItrainathomeanddonthaveaspotternordoIhavetimetogotoagymImakickboxerandwouldliketoimprovemylegstrengthforuseinmysportandIwaswonderingwhatalternativetoveryheavysquatsImightuseseeingashowitsnotfeasibletosquatheavywithoutaspotterArethereotherexercisesIcoulddothatwouldproduceasimilarleveloflegstrength

AnswerSquatsanddeadliftsaretheeasiestliftstoself-spotIfyouneedaspotterforasquatthenyouareliftingtoomuchmdashespeciallyinthatyouareakickboxerandnotapowerlifterApersonwhotrainsprogressinggraduallycanself-spotsquatswiththehelpofarackorinemergencycaneasilydumpthebarweighingmorethanonesbodyweight

QuestionIdonthaveanyweightstodosquatsordeadliftsCanIsubstitutedoingahighnumberofrepetitionsofweight-freesquats(3setsof100

repetitions)

AnswerWeight-freesquatsmaystrengthenyourwholebodybutmainlyyourthighsTheweight-freesquatswillhavelittleeffectonthemusclesofyourlowerbackwhicharebeststrengthenedwithdeadlift-likemovementsagainstconsiderableresistance

QuestionWhenonedoesdynamicstrengthexercisesforthegroinandhamstringsinpreparationforisometricstretchesisitbetter(ornecessary)todotheexercisesusingthefullrangeofmotionForexampleregularhamstringcurlsuseaverylimitedrangeofmotionwhereasstiff-leggeddeadliftsworkthemuscleinastretchedposition

AnswerGenerallyyesdothestrengthexercisesinthefullrangeofmotionYoumayconsiderdoingheavydeadliftsafterallyourisometricstretchesforhipsIsometricstretchesleadingtothesidesplitandthefrontsplitinvolvestrongtensionsofpsoasmusclesthatattachtothefrontofthelumbarspineBackerectorsarefatiguedbydoingstabilizingworkduringheavydeadliftsbackextensionsorldquogoodmorningsrdquoandsomayspasmduringisometricstretchesforthesplits

QuestionIdarenotdonormalsquatswithabarbellbecausemywholehipandinnerthighareastightenupforaroundtendaysdespitestretchinginthemorningbeforeandaftertrainingIfIjustdohacksquatsIcanwakeupinthemorninganddoafullfrontandsidesplitDoinghacksquatsaloneavoidstargetingtheinnerthighmuscles(thisiswhyIamveryflexiblewithouttouchingtheinnerthighs)IfIdonttouchanyweightsIdropintosplitsmosttimesoftheday

AnswerThemostlikelycauseofthisexcessivesorenessandtightnessafterstrengthexercisesisthatyouarenotstartingwithsufficientlylowweightstomatchtheweaknessofyourmusclesandthenyouarenotprogressinggraduallyenoughsoasnottooverworkthemEverytimeyoufeeltightnessyoubecomealarmedandabandontheexercisethatexposedyourweaknessandthenwonderwhyyoustayweakinthatareaFortheshort-timesatisfactionofbeingabletodosplitswithoutwarm-upnowyouforsakeanyfurtherdevelopmentofbothstrengthandflexibility

QuestionIfalackofstrengthintheadductormusclespreventsdoingaside

splitdoesthissuggestthatajuniorhighcheerleaderwhodoessplitseasilyhastypicallystrongeradductorsthanforexampleanOlympicdecathletewhocannot

AnswerThelackofstrengthintheadductorsofthethighpreventsachievingandperformingondemandasidesplitifyouareusingisometricstretches

Yestypicallyalittlegirlwhocanslidedownintoasplitandthencanraiseherselfupfromthatsplitcanhavethighadductorsstronger(inrelationtoherbodyweight)attheanglesandextensionsoccurringinthesplitthanadecathletewhocanteventhoughhisabsolutemuscularstrengthmaybegreaterForexplanationofthedifferencebetweenrelativemuscularstrengthandabsolutemuscularstrengthseeScienceofSportsTraining

QuestionAfewmonthsagoIbegantrainingtodotheOlympiclifts(snatchandcleanandjerk)IamsostiffthatIcantreceivethebarcorrectlyinthecleanThemainproblemseemstobemyinabilitytoflexmyhipsfullywhilekeepingmylowerbackextendedThispreventsmefromkeepingmytorsouprightandthebarfallsforwardoffmyshouldersTwolesserbutstillsignificantproblemsaregettingmyelbowshighenoughandflexingmyanklesfarenoughinthelowsquatsoastoremainbalancedfronttobackwithoutleaningforwardTheneteffectoftheseproblemsisthatIsimplycantdoacorrectcleanCanyousuggestanyexercisesorwarm-upstohelpwiththeseproblems

AnswerYourproblemscanberemediedbydoinglotsofdeepandwidesquatswithoutabarbellandwithabarbellinbothfrontsquatandbacksquatpositionsFordynamicflexibilitydothesesquatsfastwithlightweightsandforstaticflexibilitydothemslowbutwithheavierweights

YoumightbenefitfromreadinguponananalysisoftheliftsSomeofthebetterbooksonthissubjectareavailablefromIronMind(ironmindcom)

QuestionIhadneverdonemuchinthewayofweighttrainingbeforeandlatelastyearIsufferedashoulderinjuryIwastoldthatIwasprobablynotstretchingmyshouldersproperlybeforeandafterweighttraining(Iwashavingmostproblemswiththeinclinebenchpress)

HavingstudiedStadionsvideoonkicking(PowerHighKickswithNowarm-Up)IamuncertainthatthestretchingmethodsIhavebeenshownarethemosteffectiveThesearestaticstretchesresistingagainstawallYourldquolawof

specificityrdquomakesmewonderifthereisabetterwayCanyouenlightenme

AnswerIneverdoanyformofstaticstretchingpriortoweightliftingoranyresistanceexercisesStaticstretchestemporarilyweakenandpredisposetoinjurythestretchedmusclesStaticstretchesaretobedoneafterandnotbeforeresistanceexercisesbutIamnotawareofanydetrimentaleffectofnotstretchingtheshouldersaftertheresistanceexercisesAfteralliftheresistanceexercisesaredonewithinnormalrangeofmotiontheywillnotreduceit

Yourproblemmayhavemoretodowithdoingtoomuchtoosoonimproperformofmovementsorimproperbalanceofexercises

QuestionYoudontlikehangingbackstretchesbecauseofpossibleligamentstretchingbutyourecommendstiff-legdeadliftsSodoyourecommendonlybendingovertoacertainextentwhendeadliftingietheweightloweredonlytokneeormidcalf

AnswerWhendonecorrectlythedeadliftdoesnotstretchlowerbackligamentsnoreventhelowerbackmusclesInformationonhowtodoadeadliftisinarticleldquoAdvancedStrengthExercisesforLowerBackmdashYourBestInsuranceagainstBackPainrdquopostedatwwwstadioncomstrength-training-for-sports-and-martial-arts

QuestionIhavebeendoingtaekwondoforsevenyearsnowandthestretchingdoneinclass(fartooquickandnotinthecorrectsequencethatyourecommend)hasneverreallyimprovedmyflexibilityIfindthatifIskiptraininginanyformforaboutaweekortwoIammoreflexiblebutthengetsorelaterafterresumingmytaekwondoworkoutEvenwhenfollowingyourguideafterataekwondosessionIamtoosoreandstiff(inmyhamstrings)toworkoutdailybyyourmethodWhatisthecauseofmysorenessandlackofprogressinflexibility

AnswerTherearetwopossiblecausesofyourlackofprogressinflexibilitydevelopment

1Thetaekwondoworkoutsarerunbyapossiblygoodfighterbutalousycoach(Yousaidthatexercisesarenotdoneinthecorrectsequence)

2YourmusclesaretooweakfortheseworkoutsSorenessafteraworkoutindicatesit

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyour

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyourflexibilitystrengthandendurancetosuchalevelthatafterafewmonthsyoucansafelyreturntotaekwondo

YourtraininghastobesystematicwithgraduallyincreasingworkloadsFollowtheadvicefromthisbookorthevideoSecretsofStretching

QuestionHowmanytimesaweekshouldIdostrengthexercisesbeforeIperformtheisometricstretches

AnswerThemostaccurateanswerisAsmanytimesasittakestogetstrongenoughfortheisometricstretches

StrengthtrainingisnottreatedindepthinStretchingScientificallybecauseitisaguidetoflexibilitytrainingforathletesmdashpeoplealreadyfamiliarwithstrengthtrainingThisbookisforathleteswhowanttoupdatetheirknowledgeofflexibilitytrainingandmaximizeitseffectivenessForstrengthtraininginformationseeeitherchapter6ldquoStrengthrdquoofthebookScienceofSportsTrainingorthebookExplosivePowerandJumpingAbilityforAllSportsAllyouneedtoknowaboutstrengthtrainingasitrelatestoisometricstretchesisinchapter5ldquoIsometricStretchingrdquoofthisbook

AsimpleruleforthosenewtostrengthtrainingTypicallystrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldeitherexercisemoreoftenorincreasethenumberofrepetitionsortheresistance

QuestionYourecommendusingdynamicstrengthexercisesuntilthemusclesarereadyforisometricstretchesIdotwosetsof30repetitionsforeachmusclegroup(groinhamstrings)threetimeseverytwoweeksIsthisoftenenoughIgetsoreifIdotheexercisesanymorefrequentlythanthatWhichisbetterAhardworkoutonceaweekoralighterworkouttwiceaweek

AnswerSlowbutsteadyisbetter

QuestionWhenIstretchoutforataekwondoclassIfindthatforthenexttwodaysIamsoreandstiffingroinmusclesFromyourbookIreadthatthisisa

signthatthosemusclesaretooweakThisisthecasewherelongsetsofhighrepstothepointofburnareusedcorrect

AnswerPerhapstheyaretooweakorperhapsyoudotoomuchLongsetsofmovementsatfullrangeofmotionwillhelpifthemusclesaretooweakbutnotifyoualreadydotoomuch

QuestionHereismygeneralworkoutweekDynamicstretcheverymorningandeveningIdonoisometricstretchesyetasIfearthatmymusclesandtendonsareunpreparedforthemIamanxioustobegintohelpmygrossinflexibilityproblems

MondayWednesdayFridayWeighttrainingkickingdrills1-2milerunTuesdayThursdayTaekwondoclassSaturdayLightenduranceworkoutSundayOff

AnswerDoingweighttrainingpriortokickingdrillsaswellasweighttrainingforlowerbodyandrunningonthesamedayarestrangepracticesInyourcasebecauseyourunsolittlerunningonthesamedayasliftingweightsmayhavenoadverseeffectonyourstrengthButifyouareseriousaboutyourfightingformwhydoyourunsolittleProperarrangementsofworkoutsareexplainedinthebookScienceofSportsTraining

QuestionIm45andgettingbackintotaekwondoaftera20-yearlayoff(redbeltthen)Imingoodshapebuteven20yearsagomyflexibilitywasntthatgreatMygoalofcourseistodothesidesplitWhatdoyouthinkofmyworkouts

Myworkoutweekmorningwarm-upthen1-2setslegraisesallthreedirectionssomekickingpractice2wallsquats(leanbackagainstwalllowerdownandholdfor60seconds)Thenrelaxedstaticstretchesinthisorderfrontofthethighstretchinnerthighorbutterflystretch(PNFandrelaxonthisone)lowerbackstretchcalfandhamstringstretch(PNFandrelaxstyleonthisalso)ThenItrydoingasidesplitSomelightjoggingandImonmywaytoworkasamailman

DuringbreaksatworkIstretcharmsandshouldersdo2wallsquatsleaningagainstmytruckfor60secondseachthenIdo2setsoflowerbackandhamstringstretchesIalsodo2setsoflegstretcheseachabout40secAfterIgethomeeatandshowerIdoatleastonesetof12dynamiclegraisesallthreedirectionsTwiceaweekIhavetaekwondoclass(usuallyMondayand

directionsTwiceaweekIhavetaekwondoclass(usuallyMondayandThursday)WednesdayIdoTae-BoaerobicsclassFridaySaturdayandSundayarelightworkoutdaysnoclassesbutsameroutineotherwiseIdontworkonSundayandononeotherdayitrotatesOnmylightdaysItryandsqueezeinwhatIneedtoknowfortaekwondobesideskickingformsandself-defense

AnswerIthinkyoudotoomuchYouworkouteverydayoftheweekasifyoudidnotknowthatrestisanintegralandnecessarypartoftrainingAmorningstretchshouldconsistofdynamicstretchesperhapsoneortworelaxedstretchesforsomeparticularlyinflexiblemusclegroupbutnoisometricorPNFstretchesmdashespeciallybeforelongphysicalefforts

YoudotoomanyisometricstretchesfortoomanymusclegroupsmdashfivemusclegroupsjustinthemorningOneisometricstretchperonemusclegroupuptothreemusclegroupsstretchedperworkoutisplentyChangethestretchforamoreeffectiveoneonceitnolongerincreasesrangeofmotionToreachyourgoalofasidesplityouhavetodoexercisesthatarespecificallydesignedforreachingitYoualsohavetoobserveyourreactiontotheseexercisesandadjustyourtrainingaccordingly

QuestionYousaythatbicyclingisbadforflexibilityoflowerlimbsHavingbeenanavidcyclistIbelieveyouAndyousuggestthatrunningisabetteralternativeforcardiovascularconditioningTruecomparedtobikingtherangeofmotionismuchgreaterbutwouldntusingyourfullrangeofmotionwhilerunningintroducealdquobrakingrdquoeffectasyourfrontkneewouldbesignificantlyinfrontofyourcenterofgravityinturncausingharmfulstresstotheknee

AlsowhatothercardiovascularactivitiesdoyouthinkarenotdetrimentaltoflexibilityIcantthinkofanythatusethefullrangeofmotionofallthebodypartsinvolved

AnswerMyanswertoyourfirstquestion(onthebrakingeffect)NoToseewhyviewtheslow-motionrunonthevideoSecretsofStretchingTohavethisproblemapersonwouldhavetobepathologicallydiscoordinated

AnswertoyoursecondquestionTheactivitiesdonothavetousethefullrangeofmotionofinvolvedjointsmdashitisenoughthatthemusclesthatcrossthesejointsareatorclosetotheirrestinglengthSoforexamplejumpingropedoesnotreducetherangeofmotioninhipjointsunlikecyclingwheremostmusclesthatcrossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesof

crossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesofexercisesotherthanrunningandropejumpingthatarenotdetrimentaltoflexibilityareshadowboxingrunningupstairsandcross-countryskiing

RunningonskiswhetheronthesnoworusingaNordicTrackorotherskimachinepermitsfullextensionsinhipandkneejointssoitdoesnothavethesameeffectonflexibilityasbiking

AgeandStretchingQuestionIveseenyouradsonlearningtodosplitsafter50butImabitskepticalAfterallGeorgeDillman[whodemonstratesasidesplitsuspendedbetweentwochairswhichheachievedatage50]hasbeendoingmartialartsforalongtimeIveonlybeenatit1yearandamover50Howwillyoursystemovercomemylackofflexibility

AnswerOurmethodofstretchingdependsonmakingyourmusclesstrongerinstretchedoutpositionsItmeansthatyoucanimproveyourflexibilityaslongasyouasyoucanincreaseyourmuscularstrengthSoifyoucanmakeprogressliftingmoreandmoreweightsorovercomingmoreresistanceinanystrengthexercisesyoucanstretchmoretooToseeifyourbonestructureorligamentsarenotgoingtolimityourabilitytodosplitstryoursimpleTestsofFlexibilityPotentialshowninchapter8ldquoAlltheWhysofStretchingrdquo

QuestionIam15yearsoldandIamanxioustostartisometricsasIknowthatisometricstretchesarethequickestwaytoachievingsplitsIhavebeenveryinflexiblemostofmylifeandIamstartingmartialarts(taekwondo)IwanttoknowfromaphysiologicalstandpointwhyIcantdoisometricsIhaventgrownsignificantlyinquiteawhileDoesthismeanImreadyformoreintensetraining

AnswerMaybeyoucandoisometricsandmaybeyoucannotItdependsonyourskeletonsmaturity(whetheryouhavefinishedgrowingornot)andyourphysicianshouldbeabletotellyouonewayortheotherMygeneralrecommendationisthatyoungpeoplewhosebonesarestillgrowingdonotdoisometricstretchesanditsbasedontheadvicefromworld-renownedauthorities(seeChildrenandSportsTrainingandScienceofSportsTraining)

Itisrecommendedthatfifteen-andsixteen-year-oldsliftweightsnoheavierthan100oftheirbodyweight(TherationaleisgiveninScienceofSportsTraining)Foranormaladolescentlifting100ofhisorherbodyweightincommonliftssuchasthesquatdeadliftorbenchpressrequiresmuchlessthanthemaximalmuscularcontractionbutinisometricstretchesmusclesaretenseduptothemaximalvoluntarycontractionThatwouldexceedthemagnitudeoftensionthatisconsideredsafeforanimmatureskeleton

BecauseyoursportrequireskickingandnotdoinggymnasticsplitsIrecommendthatyouconcentrateondynamicstretchesasthemainmeansofdevelopingflexibilityanddosomerelaxedstaticstretchesattheendofacool-downafteryourworkouts

QuestionWhatshouldIfocusonwiththeyoungstudentsmdashmorestrengtheningorshouldIstillbefocusingonstretching

AnswerThatdependsonhowyoungthestudentsareWithlittlechildrendomainlydynamicstretchesWitholderchildrenyoucanaddstaticrelaxedstretcheswithyoungpeoplepastpubertyyoucandoallkindsofstretchingaslongastheyarestrongenoughInformationonstrengthtrainingforchildrenandyouthisinthebookChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappy

GenderandStretchingQuestionIveseenyouradHowcometherearenopicturesofwomendoingthechair(orany)splits

AnswerBecausenowomantookthetroubleofsendingaphotoofhersidesplitbetweenchairsYoucanbethefirst

ButseriouslymdashitappearsthatinmartialartsthereareevenfewerwomenwhoundertakeserioustrainingthanthesmallnumberofmenwhodoInothersportssuchasgymnasticsthesituationisdifferentandmanywomengymnastsdisplaysuchsplitseasilyThismayhavetodowiththelesserqualityofthemajorityofinstructorsinmartialartsascomparedtoinstructorsofgymnasticsaswellaswiththeathletesselectionprocessWomengymnastswhoarerationallytrainedbywell-educatedcoacheshavenoneedtostudymybookorvideoandsodonotsendtestimonials

QuestionIsittruethatfemalesaregenerallymoreflexiblethanmales

AnswerItistrueonlyifcomparingforexamplehipflexibilityofthesexesinthegeneralpopulationbutitisnottrueforindividualsandnotnecessarilytrueforotherjointsDontyouknowmenwhoaremoreflexible(inallmajorjoints)thanmanywomen

Femalesallovertheworldtendtohaveagreaterrangeofmotioninthehipjointandintheelbow(Alter1996)ButresultsofstudiesofdifferencesinflexibilitydoneindifferentcountriesmayvaryforotherjointsForexampleastudydoneintheUSAbyREKoslow(1987)showsthat17-and21-year-oldwomenhavegreaterrangeofmotionthan17-and21-year-oldmenintheshoulderwhileastudydoneinItalybyFRepiceetal(1982)showstheopposite

FromobservationofgymnastsmdashathleteswhoarebothselectedforflexibilityandworkalotonflexibilitymdashyoucanseethatwomengymnaststendtobemoreflexiblethanmenofthesameskilllevelIthastodowithdifferencesinthebonestructureandperhapswithwomengymnastshavingmorecompliantligamentsandusuallylessmusclemassaroundalljointsthanmengymnasts

QuestionIswomensabilitytokickhighmuchbetterthanmens

AnswerIfyourefertohighmartialartskicksmdashdeliveringhardimpactwhenkickinghighmdashthenbasedonmyobservationsIwouldsaynoIfyoumeandance-likekicksthenwomenshowgreaterrangeofmotionthanmen

SoundsinandaroundJointsQuestions(frommorethanoneperson)

1Ihavebeendoingoneofthestretchingroutinesfromthebookforthepastweekandhavenoticeda10increaseinmyflexibilityHoweverIhavenoticedthatmyhipsclickmorethantheyusedtoItdoesnthurtbutitdoesclickIsthisasignthatthehipjointislooseningupordoyouthinkIamdoingsomethingincorrectinthestretchingmethod

2SometimeswhenIamstretchingIhearapoppingnoiseinmyhipareaAfterthenoiseIseemtobeabletostretchalittlefurtherIwasjustwonderingwhatthepoppingnoiseis

3JustrecentlymyhiphasbeenpoppingalotAttimesIhavetomakeitpopinordertofeelbetterItalsosometimespopsjustbymewalkingAlsomykneedoesthesamethingWhatswrongandshouldIseeadoctor

4IamveryflexibleandfitHoweverforthepastmonthorsoIhavenoticedthatwhenIdostraightlegfrontraisesorwhatwecall`axekickswhilemyfootiscomingbackdownIwillfeelandhearapoppinginmyhipjointsWhatisthisfromandwhatshouldIdoaboutit

AnswerThenatureofnoisesinthejointsisbestdeterminedbyacompetentphysician

Increasedflexibility(rangeofmotion)maycausegreaterfrequencyofjointclickingorpoppingresultingfromanenhancedleverageofthejointsbones

PainlessclickingorcrackinginthejointsthemselvesisharmlessespeciallyiffollowedbythefeelingofreleaseoftensionandbyincreasedmobilityItusuallyhappenswhenajointispulledorbentintoagreaterrangeofmotionthanusual

ThereisanegativepressureinthejointsItkeepsjointsurfacesfittingcloselyJointsurfacesnormallydonottoucheachotherAthinlayerofsynovialfluidbetweenjointcartilagesprotectsthemfromrubbingagainsteachotherandthereisgas(ofacompositionsimilartoair)dissolvedinthisfluid

Thecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidand

ThecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidandformingabubblebetweenjointsurfaceswhenthebonesarepulledapartfarenoughAfterseveralminutesthegasredissolvesintothefluid(Alter1996)Poppingorcrackingofjointsisnotharmfulpersebutmaybeasignofjointtightnesscausedbyoverlyorunevenlytensedmusclesmdashfromanimproperstrengthtrainingoraneurologicaldysfunction

Poppingorsnappingoutsideofthejointcavitymaybecausedbyaligamentoratendoncatchingonandthenslippingoverabonyprominenceorbydegenerativechangesinthejoint

SomenoisesmaybecausedbytightmusclesForexampleclickingorsnappingoutsideofthehipjoint(ontheoutsideofthepelvis)maybecausedbyatightiliotibialbandandmayberelievedbystretchesofthehipabductors(gluteusmediusgluteusminimustensorfasciaelataepiriformis)Clickingorsnappingtotheinsideofthehipjoint(frontofthepelvis)maybecausedbyatightpsoasMusclescanbecometightasaresultoftoomucheffortortoofrequentexerciseandnotenoughrest

AnothercauseofsoundsinajointisosteoarthritisWhenjointsurfacesarediseasedandthecartilageiseatenawaytheligamentsandtendonscrossingthejointgetslackTheirslackletsthemmoveinandoutoftheirgroovesmakingpoppingsounds

Loosebodiesinajointmakingcreakingnoisesparticularlyinthekneeandhipjointscanbearesultofchondromalacia(softeningofthearticularsurfaces)Thistypeofdegenerationisaccompaniedbyinflammationpainandswelling

KneecapsmayldquopoprdquowhentheysnapinandoutofalignmentwiththethighboneaskneesarebentandstraightenedThismaybecausedbyweakquadricepsCheckwithadoctorifthekneeshurtswellorgetsoreafterworkingoutorafterwalkingupordownthestairs

Clickinginthehipwhenextendingthehipjoint(aswhendroppingthelegafteranaxekick)andadductingthethigh(bringingitbackinward)afterabductingit(raisingittothesidewhilestanding)maybecausedbythetendonoftheiliopsoascomingbackoverthehipjointcapsuleItisnotpainfulunlessonehasinflammationofthebursa(bursailiopectinea)thatliesinfrontofthehipjointandbeneaththeiliopsoastendonAlsothetendonofthetensorfascialatamaysnapforwardoverthegreatertrochanterofthefemurasonemakessweeping

semicircularmovementswiththelowerlimbordoessquatswithfeetpointingoutThismayindicateweaknessofthethighabductorsSuchsnappingisseldompainfulbutdegenerationofthegreatertrochantermayresultwhenitisexperiencedoveralongperiodToremedythisproblemstrengthentheabductormusclesofthehipandstretchthetensorfascialatamdashoneoftheabductors(Arnheim1986)

Fallsorblowstotheoutsideofthehipcandamagethesuperficialtrochantericbursa(asackwithfluidthatliesbetweenthegreatertrochanterandtensorfascialataandpreventsthemfromrubbingagainsteachother)MajorbleedinginthebursamayresultinaclotthatwithtimewillchangeintoadhesionsorloosebodiesTheseadhesionsandloosebodiescancauseinflammationofthebursaandmakecreakingnoisesduringhipmovementInflammationofthebursaisverypainfulevenwhenoneisnotmovingSeeanorthopedicsurgeonoraphysicianknowledgeableinappliedkinesiologytomakesurethatallisokay

Snappingsoundsfromthehipmaybecausedbytheiliofemoralligamentmovingovertheheadofthefemurduringeitherhipflexionorabduction

PainorSorenessandStretchingIkeepgettingquestionsshowingthattheldquonopainnogainrdquofallacystillpersists

QuestionIboughtyourbookStretchingScientificallyandIameagertotryyourmethodIdontwanttohurtmymusclesandsodecreasemyflexibilityHoweverIamstillnotquitesurehowtodeterminewhenIamnotoverstretchingespeciallyduringdynamicstretchingandisometricstretchingWhataresomeofthefeelingsorsignstotellwhenIhavestretchedenoughforaparticularsetIfpainisoneofthemdoesthatmeanIshouldstretchtillithurtseverytime

AnswerYouhavestretchedenoughwhenyoureachthemaximalpainlessrangeofmotionpossibleatthegivenstageofyourtrainingInbothdynamicandinstatic(isometricandrelaxed)stretchingyouareoverstretchingifyoufeelpain

QuestionShouldIfeelaslightsorenessthenextdayortwoafterisometricstretching(3repsof30secsplitholdsbothfrontandside)AndsinceIdofeelsorenessafterthisactivitywhatshouldIdotostretchisometricallywithoutfeelingpaininmymuscles

AnswerSlightsorenessonceinawhileistobeexpectedintrainingbutsorenessoccurringaftereveryapplicationofthesameexercisesinyourcaseisometricstretchesisasignthatyouarenotreadyfortheseexercisesSeethebeginningofchapter5ldquoIsometricStretchesrdquoforhowtoprepareforisometricstretches

QuestionCanIdodynamicstretcheswhenIamsore

AnswerIthinkthatyoucandodynamicstretchessuchasrelaxedlegraisesandarmswingsIwoulddoonlyasmanyrepetitionsandsetsasIdfeelrelaxingandnottiring

QuestionOneyearagoIhadaligamentinjuryinmykneewhichtook6monthstohealAlsoImetwithanaccidentduetowhichIhadtostopmytrainingfor6monthsNowthatImtryingtocomebackstretchingisbecomingverypainful

EvenwithaminorstretchIexperiencerippingpainatthebackofthekneeIwasnevergoodatstretchingIexperiencenormalpainwhilestretchingtheleftlegbutIfeelsomethingtearingatthebackoftherightknee

IsthereawayIcanimprovemystretchingevenwithabadkneeIsitpossibletodosplitsevenwithanakneelikemine

AnswerAcarefulreadingofStretchingScientificallywouldtellyouthereisnosuchnonsenseasldquonormalpainwhilestretchingrdquoIfyoustretchthroughpainyoumayachieveyoursplitsbutyouwillregretitlaterWhetheryoucanachievesplitswithabadkneedependsontheexactnatureoftheinjuryoneffectivenessofrehabilitationandontherationalmethodofflexibilitytraining

QuestionWithinthetwomonthsthatIhavebeenfollowingyourprogrammyflexibilityhasimprovedagreatdealInthesidesplitIamlowerthanIhaveeverbeeninallmy[five]yearsof[karate]trainingUponreceivingyourvideotapeIstoppedgoingtokaratebecauseIwantedtoconcentrateonlyonmysplitsIdidnotwanttogothroughthepainofstretchinginclassInotherwordsIdidnotwanttomixthetwodifferentstylesofstretchingNowthatmyflexibilityhasimprovedIstartedtoattendkarateworkoutsagainandmyjointsaresoreWhenIkickIfeelsomepainevenwhenthekickisbelowthebeltIsthisnormalIknowforafactthatmyjointsaremoretightthanmostpeoplesIsitpossibletochangethis

AnswerRegardingyourquestiononthecauseofjointpainorsorenessafterreturningtokaratetrainingIcannotgiveyouadefiniteanswerbecauseIdonotknowenoughaboutyouandyourtrainingSomeofthepossiblecausesmaybe

a)poorkickingtechniquesuchasbadbodyalignmentnotleaningbackinroundhouseandsidekicks(seethevideoPowerHighKickswithNoWarm-Upforthepropertechniqueanddrills)

b)inadequatestrengthpreparation(asshownandexplainedinthevideoSecretsofStretching)

c)notenough(orwrong)dynamicstretchinginthemorningandlaterintheday(ithastobedonetwiceadayonworkoutdaysduringyourwarm-up)

d)doingtoomuchtoosoonor

e)abnormalorinjuredjoints(consultyourdoctor)

e)abnormalorinjuredjoints(consultyourdoctor)

QuestionAlthoughthebookandthevideogointodepthaboutstretchingIfoundthattheydidnotfullyexplainthestretchestobeperformedbythosewhosufferfromldquoweakkneesrdquoWhatstrengthexerciseswillstrengthenthemusclesthatstabilizetheknee

AnswerIfyourkneeshurtwhenyoudoastretchchangeitsoyourkneebearslessornoweightForexampleinhamstringstretchesoradductorstretchesleadingtoafrontorsidesplitplacethelowerendofyourthighonachairoronanysupportIfbendingyourkneesisnotaproblemyoumaydotheexerciseshownbelow

ThestrengthexercisesthatstabilizethekneeareallthosethataffectmusclesthatoriginateaboveandattachbelowthekneejointTheseexercisesaresquatsstep-upsdeadliftsandgoodmorningsIfyoucannotdotheseexercisesbecauseyourkneeswereinjuredthenyoucandoisometrictensionswithyourkneesheldatanglesatwhichyoudonotfeelpain

QuestionMygroingetsverysorewhenIdothesidesplitexercisesIsthereanythingIcandoaboutthat

AnswerStrengthenyourinnerthighmuscles

QuestionWhenItrytogodownintothesidesplitsIhurtverybadinmyhipsforupto2weeksIsthisnormal

AnswerItistobeexpectedifyouarenotreadyforsidesplitsanddonotknowhowtopositionyourpelvisSeesubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandthedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAlltheWhysofStretchingrdquoforinformation

ontheproperalignmentofpelvisandthighsIfapplyingthisinformationdoesnothelpthenseeadoctor

QuestionAfterahardsquashgamemyshoulderissoreandisbecomingchronicallysoreAlsomyshoulderjointsmakeallkindsofnoisesasImovemyarmsmdashcreakssnapspopsetcItfeelslikeligamentsandtendonsarecatchingonthingsandthensuddenlysnappingfreeThiscantbenormalisitSoIamdoingthestretchingroutinefortheshoulders

AnswerIdonotbelievethatstretchingyourshoulderswillhelpyouSorenessofyourshoulderthatbecomeschroniccanbecausedbyworkingouttoooftenbyweaknessofsomemusclesoftheupperbodythatcausesmisalignmentoftheshoulderjointandthusforcessomeofitsmusclestoworkinefficientlyandbyoverworkingofthebicepsbrachii(whichmaycauseswellingofitslongheadstendonandgrindagainstitsgrooveinthearmbone)

WheneverligamentsortendonsldquoarecatchingonthingsrdquothereisapossibilityofinflammationandeventualdamagetoinflamedstructuresAninflamedtendonofthelongheadofthebicepsswellsrubsagainstthebonygrooveinwhichitmovesandpopsoutofitAsaresultyougetbonespursinthisgrooveAlsotheligamentthatholdsthetendoninthegroovegetsoverstretchedsothetendonpopsoutofiteasierandgetsfurtheraggravatedThebonespursirritatethetendonandmayeventuallyfryit

Shoulderproblemsusuallystartwiththeimpingementsyndromemdashwhenthebicepstendonorrotatorcuffmusclesaresqueezedbetweentheheadofthearmboneandtoppartsoftheshoulderblade(thecoracoacromialarch)ThisimpingementcausesinflammationofthesubacromialbursaandthemusclespassingunderthecoracoacromialarchEventuallyyoucangetrotatorcufftears(partialorcomplete)andbicepstendoninflammationpossiblyendingwithitscompletetearoravulsion(detachment)fromitsoriginWhenyourmusclesandsubacromialbursaareinflamedthecartilageinyourshoulderjointmayalsobeinflamedandbadlydamaged(rippedandshreddedtothepointwhereitdoesnotevenresemblejointcartilage)Youwontfeelthedamagetoyourjointcartilageuntilthejointmechanicschangedrasticallybecausejointcartilagehasnopainreceptors

PartialtearsofmusclesandbonespursmayrequiresurgerytopreventmoreseriousinjuriestothejointandmusclesAsurgicalrepairofarotatorcuffor

bicepstear(oftenbotharepresent)mayputyououtofyoursportforatleastsixmonthsifnotforeverIsuggestyoureadManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbyDarleneHertlingandRandolphMKesslerThisexcellentbookshouldhelpyouevaluatequalificationsofphysicaltherapistsorevendesignyourownprogramoftherapy

AnothercauseoftheswellingofthebicepstendonmaybeadigestiveproblemInsomedigestiveproblemsthelymphaticsystemisoverwhelmedbytoxinsandcannotremovemetabolicwastefromtiredmusclesMusclesthenrecoverpoorlyandstaypainfulweakandsometimestenseDigestivecausesofyourshoulderproblemscanbeaccuratelydiagnosedandremovedbyadoctorspecializinginappliedkinesiologyTofindsuchadoctorinyourareavisitwwwicakcom

InjuriesandStretchingManypeoplewritetomewithquestionsthatcanbesummedupthusldquoIhaveaboo-booIhaveoverdonemyexercisesIhavetornthisorbrokethatwhatshouldIdonowrdquoBeingpoliteIanswertothiseffectldquoIthinkyoushouldntbedoingitbutnowthatyouhavedoneityoushouldseeadoctorrdquoIhavenocluewhytheythinkitmakessensetoaskwhattodoofsomeonewhohasneverseenthemandwhoisnotaphysicianbutaphysicaleducationteacherThebestIknowabouttreatinginjuriesisthisLookforthebestspecialistyoucanfindanddonotbotherwithpeoplewhodonotcomeacrossascompetentandfullycommittedtodothebestthatcanbedoneThenfollowthedoctorsorderswithoutsecond-guessingAgoodinjuryspecialistcantellyouinadvancehowyoursymptomswillchangeovertimeasyouhealwhenyouwillfeelimprovementandhowlongitwilltakeforfullrecovery

QuestionOnedaywhilestretchinginataekwondodojang[gym]inKoreaIwasdoingldquobutterfliesrdquo[seepicturebelow]

WhenmyinstructorsawthatmykneeswerenottouchingthefloorhecameupbehindmeandforcedthemhardandquicklytothefloorThemusclewaspulledintheleftgroinSincethenIhavebeenveryhesitanttostretchbecauseofdullpaininthatareaMaybeImdoingsomethingwrong

AnswerYesmdashyouweredoingsomethingwrongYouwereputtingupwithtoomuchnonsensefromastupidldquoinstructorrdquoNowyoushouldcontactanAppliedKinesiologistoraMuscleActivationTechniquespractitioneroraverygoodorthopaedicsurgeonandhopeforthebestMyexperiencewithphysiciansspecializinginappliedkinesiologyandwithMATpractitionershasbeenvery

goodandthosethatIhavemetarelessconservativeasfarasexerciserecommendationsgoandmoreknowledgeablepatient-orientedandeffectivethanalltheldquosportsmedicinespecialistrdquothatevertreatedme

Thesafestcourseofactionistoalsoseeanorthopedicsurgeonspecializinginsportsinjuries

QuestionAbout4monthsagoIwasstretchingandinjuredthebackofleftlegIwasdoingthesplitswithmyleftlegforwardandtriedtosinkdownfartherthanmybodywouldallowIfeltasuddenldquopoprdquopreciselywheremylegmeetsmybuttIfeltadullpainbutthoughtIwouldbeokayIcouldntrunorwalkfastforalongtimeNow4monthslaterIcanrunbuttheinjurystillpersistsSometimesIhaveadullpainintheareaorfeelsomediscomfortWhatmightthisinjurybeanddoyouhaveanyadvice

AnswerFeelingapopindicatesthatyouhadathirdorfourthdegreestrain(muscletear)Thisisseriousdamagemdashmanymusclefibersarecompletelytornfasciaisdamaged(inthefourthdegreestrainthefasciaandsothewholemuscleistornapart)ThegapinthemuscleisfilledwithbloodThebloodclotsandisthenreplacedwithastiffscarThebiggertheclotthegreaterthescarthelossofmusclesfunctionandthelikelihoodofrepeatinjuryInternalclotscanalsocalcifymdashturnintosharpbonelikebodiesmdashandkeepcuttingthesurroundingmuscletissueTominimizethedamagemusclestrainsmustbetakencareofimmediatelyIfnotthelossofmusclestrengthandelasticitymaybesuchthatfullfunctionwillneverberegainedandfurtherinjurieswilloccurbecauseofit

YousaythatafterfourmonthstheinjurystillpersistssoIassumethatitwasnottreatedbyamedicalprofessional(Ifithadbeenyouwouldbefullyrecoveredbynow)Afterfourmonthsofneglectthereislittlechanceofregainingmostofthepre-injuryfunctionIfyourmusclewastorncompletelybynownothingcanbedonemdashstitchingandreattachingisdonewithintwoweeksofthestrainIfitwasnottorncompletelythenmaybeitneedsremovaloftheexcessivescartissueorofcalcificationToseewhatyoucandotoregainwhatfunctionyoucanseeanorthopedicsurgeonandaphysicianspecializinginappliedkinesiologyInanycasedonotdreamthatstretchingisthesolutiontoyourproblem

QuestionYousaynottoexerciseuntilaninjuryorproblemistotallysolvedDoesthatmeanavoidingstretchingroutinesuntilajointishealed

AnswerUnlesstoldbyadoctorotherwiseIwouldavoidallexercisewithstrongtensionofmusclesaroundthatjointaswellasanymovementsatthemaximumrangeofmotionThismaystillleaveslowdynamicstretchesstaticactivestretchesandgentlerelaxedstaticpassivestretchesavailabletoyou

QuestionIwasdoingverywellforaboutamonthfollowingyourmethodThenItriedaddingthefrontsplitisometricsaftercompletingmyfoursetsof30-secondsidesplitsandIstrainedmygracilismuscleItseemedthatIjustoverworkeditAnysuggestions

AnswerYourgraciliscouldhavebeenexhaustedbythefoursetsofisometricstretchesforthesidesplitandsothefollowingisometricstretchforthefrontsplitwasmorethanitcouldtakeItisworthknowingthatthegracilisisweakenedbyadrenalstressthatcanarisefromworkorfamilystressorfromtrainingloadsexceedingonesabilitytoadapt

TospeeduprecoveryandtohaveachanceofregainingfullstrengthandfunctionincasesofmusclestrainsorligamentsprainsIrecommendseeingimmediatelyadoctorwhoknowsappliedkinesiologyAgoodappliedkinesiologistwillbeabletohelpyourecoverfromthisinjuryandpossiblyteachyouhowtoavoiditinthefuture

QuestionIjustrecentlypulledahamstringinmyrightlegdoingthefrontsplitIrestitforawhiletillthepainisgonebutitisthesamethingalloveragainwhenIresumeisometricstretches

AnswerAbsenceofpaindoesnotmeanthatrecoveryiscompleteWhenthepainisgonetherehabilitationbeginsmdashandthatisalongwayfrombeingreadyforthepre-injurylevelofactivityAnotherpossiblecausefortherecurrenceofyourmusclestrainisthatrestingyourinjuredhamstringdoesnotremovethecauseoftheinjuryHereismyadvice

a)Seeanappliedkinesiologistoranorthopedicsurgeonconcerningyourhamstring(orwhateverinjury)anddowhatyourdoctoradvisesyoutodo

b)Whenpermittedbyyourdoctorstartdoingthefollowingexercisesinthisorderwalkingclimbingstairsrunninguphillsquatshamstringcurlsstiff-leggeddeadlifts(orotherexercisesappropriateforwhatevermusclesyouhavetorehabilitate)Progressfromoneexercisetoanotheronlywhenfeelingnodiscomfortperformingthepreviousone

c)Onlyaftercompleterecovery(whenhamstringsorotherinjuredmusclesofbothlegsareequallystrongequallyflexibleandhaveequalendurance)canyoutryisometricstretchesinvolvingthosemuscles

QuestionAfterreadingaboutyourstretchingtechniqueinamagazineIdecidedtogetyourbookStretchingScientificallyandseeifitwouldworkformeIstartedinandgottoisometricsplitsThingsweregoingokayforawhileandsuddenlyIfeltmygroinmusclegivewayandalotofpainIguessedthatItoreamuscleandittookabouttwoweeksbeforeIstoppedfeelingpaininmygroinIputthebookbackontheshelf(afterthatexperiencewhowouldnt)anddecidedtopickitbackuptonightWellonceagainIgottoisometricsplitsIstartedreallyhigh(almostinawidelegstancewithmylegsstraight)andtensedmyinnerthighsWithoutwarningIfeltapopandagainthepainreturnedNowmygroinhurtsstandingnormallyandwhenpullingthighstotheinsideIm18andIloveweightliftingWhathaveIbeendoingwrongEverytimeIvetriedisometricstretchesIvetornsomethinganditstakenmeoutofcommissionTheremustbesomewaytocorrectwhatImdoingwrongandachievefull(orevenclosetofull)splits

AnswerWhathaveyoubeendoingwrongIsuspectthatyouhavenotgonethroughtheexerciseprogramofpreparingforisometricstretchesthatisdescribedatthebeginningofchapter5ldquoIsometricStretchingrdquoThesameprogramofexerciseswillhelpwiththefinalstagesofrehabilitatingyourmuscletears

YouwritethatyouloveweightliftingDoyoudomostofyourliftsexplosivelyorwithnearmaximalweightsIfsoyoumaybecapableoftensingyourmusclesverystronglyandveryquicklyIfyoudothatwithmusclesoftheinnerthighwhichmostpeopledonotexerciseforstrengthandmuscularenduranceinadductionmovementsyoucantensethemharderthantheirstructurecanwithstandandripthem(Ifyoutenseamuscleorpullonitveryquicklyitstendonmdashifhealthymdashstiffensandsotheenergyisabsorbedmostlybythemusclesbellywhichstretchesortearsmdashdependingontheamountoftheenergy)

OthercausesMusclesthataretiredorinflamedareeasiertotearthanwell-restedandhealthymusclesIfyoutakesteroidsorsupplementsthatincreasetheforceofyourmusclescontractionsthestructuralstrengthofthemusclesmaylagbehindtheircontractilestrengthandmusclebellyoreventendontearsarelikely

likely

ItisbadtotearamuscleItismuchworsetotearitagainYoucanfindoutthenatureofyourinjuryandhowtofullyrehabilitateitbystudyingbooksoninjuriesthatarelistedatTheAthletesBookshelfIespeciallyrecommendManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbecausethisbookexplainshowtorehabilitateafteraninjuryaswellaswhatthelifetimeconsequencesareofnotlettinganinjuredmusclehealnotrehabilitatingitfullyandreinjuringitAnothertitleIrecommendisComplementarySportsMedicine

QuestionIgotyourbookStretchingScientificallyawhilebackandhaveseengreatprogressHoweverIvedevelopedaninjurytomypectineusmuscleonmyinnerleftthighIinjureditsometimebackexactlyhowIinjureditorwhatIdidtoinjureitItrulydontrememberItsbeennaggingmeforawhileandwhenItrytodothesidesplititpositivelykillsmewithpainIwasdowntoabout1-2inchesoffthefloorbeforethepainfromthisinjurycamebackandpreventedanyseriousfurtherattemptsIpaidmyfirstvisittoanappliedkinesiologisttodayThedoctorpointedtoastrained(orpossiblyslightlytorn)leftpectineusHesuggestedreplacingmyrunningprogramwithlotsofswimmingfrequenticingnoweightexercisesatallandlayingoffthestretchingIguessIhavetwoquestions

1InyourexperiencedoesthissoundreasonableorperhapsdoyouknowofanyotherexercisesIcantry

2IwassoclosetothesidesplitIcanwaitawhilelongertoallowaninjurytohealbutinageneralsenseIguessImaskingistherehopeWillIeverbeabletodoit

AnswerYesitsoundsveryreasonableIdonotsecond-guessaphysicianspecializinginAppliedKinesiologywhohasexaminedyouIfyouwanttokeepstretchingbeforeyourpectineushealsyouwillcrippleyourselfforgood

Donotbesoeagertopreserveyourldquoprideandjoyrdquomdashyournear-sidesplitstretchmdashattheriskofapermanentinjuryFirsthealcompletelythenrehabilitatecarefullyandthenstartworkingoutandstretchingmdashafterallwiththerightstretchingmethodthesillysidesplittakesonlyfromafewweekstoafewmonths

QuestionIamfifty-oneyearsoldingoodshapeForseveralyearsIhavenoticedthatmyrightlegismuchtighterthantheleftandrecentlyIhavenoticeddefinitepaininthemiddleoftherightbuttockthatalsoradiatesdownthelegAweekagoIwasdoingastatichamstringstretchsittingonthefloorwhenIfeltastabofpainacrossmylowerbackIhavehadprettybadspasmseversinceandIhavetroublestraighteningupaftersittingDoyouhaveanysuggestionsastohowcanIovercomethisandgetbacktotraining

AnswerItlookslikeyouhavealowerbackproblemthatwasdevelopingforseveralyearsmdashevenbeforeyoufirstnoticedthatyourrightlegistighterthantheleftTofindoutwhenandifyoucanexerciseagainseeanappliedkinesiologistorasomeonetrainedinmuscleactivationtechniques

QuestionIhaverecentlyrecoveredfromalow-backstrainandhavebeentoldtodosit-upsbackextensionsandlegextensionstokeepthemusclesinthisareastrongIwouldliketoknowifdoingtheseexercisesaftermymorningstretchwoulddefeatthepurposeofthedynamicandrelaxedstretches

AnswerNotheseexerciseswouldnotruintheeffectofthestretchesTomaximizetheeffectofbothexercisesandthestretchesyoumaystartyourmorningwithdynamicstretchesthendotheexercisesforyourbackandthendorelaxedstretches

QuestionInsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoyoustatethatpeoplewhoexperiencekneeproblemsshoulddostrengthexercisesWhatarethesestrengthexercises

AnswerClimbingstairssquatsanddeadlifts

QuestionWhatsortofinjurycouldresultfromdoingthesidesplittoesuppositionIbelievethatmythighwasnotrotatedenoughwhileIwasveryclosetothegroundwhenIrotatedmytoesmoretotheceilingIfeltapoppinginmylefthipSubsequenttothisIhaveexperiencedextremelysharppain(whichIassumeistheresultofnervedamageofsomesort)eversinceThepaininsittingrunsfrommysitbones[ischium]throughmyhamstringandintothecalfandankleareasTheinjurywasalmostayearagoandthepainofsittingistheworstbutithassubsidedmdashatfirstIcouldonlysitfor10minutesbeforehavingtogetupnowitisanhourIhavedutifullydonephysiotherapyexercisesandsubmittedmyselftochiropractictreatmentandIhavehadmypelvisx-rayed(no

problemthere)SpecialistscanfindnothingwrongexcepttosaythatitcouldbepressureonthesciaticnerveItookplentyoftimeoffimmediatelyaftertheinjuryandslowlyintroducedmymartialartsandstretchingroutineagainAllofthisanditisstillnothealedDoyouhaveanysuggestions

AnswerTodoasidesplitwithtoesuponehastostartspreadingthelegswhilesittingandnotslideintothissplitYouwouldnotgetintothistroubleifyouhadusedthestretchesshownintheStretchingScientifically

ItseemlikethespecialiststhatyouhaveseenarerightandthesciaticnerveispressedorirritatedbysomethingTofindoutwhatcausestheirritationandwhattodoaboutityouneedtoseesomeonewhoknowshowtotreatmusculoskeletalinjuries

QuestionYourecommendavoidingrelaxedlowerbackstretchesinastandingpositionsoasnottostretchligamentsUnfortunatelywhenIfirststartedtraininginmartialartsthestandingtoetouchwasoneofthemostcommonstretchesandIdidntknowanybetteratthetimeasIwasunawareofyourmethods

IsthereanywayofknowingwhetheryouhavestretchedtheligamentsofthespineandarethereanycorrectiveexercisesthatcanreshortenthemFurthermorecanhangingfromabarasinhanginglegraisesalsostretchlowerbackligaments

AnswerTofindoutwhetheryouhavestretchedtheligamentsofthespineseeanorthopedicsurgeonOverstretchedligamentsmaybeassociatedwithbackpainbecauseofhypermobilityofbackjointsorbecauseofentrapmentofthetissuesthatnormallywouldbekeptoutofthejointbytheligaments(HertlingandKessler1996)

IdonotknowifitispossibletofullyreshortentheoverstretchedligamentsWithageligamentsofthespinebecomeshorterbutsodothevertebraldisksandtheendresultmaybeligamentouslaxityandbackpainfromthecausesgivenaboveRehabilitationofoverstretchedligamentsconsistsofrefrainingfromstretchingthemanddoingstrengthexercisesforthemusclessupportingthespineIntimetheligamentsmayregainsomeoftheirintegrity(HertlingandKessler1996)

UnlessyoualreadyhaveweakenedligamentsandmusclesofthebackhangingfromabarshouldnotoverstretchthemForhealthypeoplehangingfromabar

fromabarshouldnotoverstretchthemForhealthypeoplehangingfromabardoesnotputsuchstressontheligamentsasbendingforwardwithahunchedbackItislikepullingonastickversusbendingit

NoSuccessManyproblemsdescribedherearisefromnotpayingattentiontowhatiswritteninthisbookandfromneglectingstrengthtrainingpreparationpriortostartingintensivestretchingprogram

QuestionItriedtodeterminemyflexibilitypotentialforasidesplitIcanttiltthepelvisforwardandrotatemythighoutwardIfIcantdothatthendoIhaveahipstructureproblemorisitjustthatmyhipligamentsareverytightWhatshouldIdotoovercomethisproblem

AnswerIthinkthatyouhavemisunderstoodthesidesplittestItseemsthatyoutriedtosimultaneouslytiltyourpelvisforwardandrotateyourthighoutwardThatmustbereallydifficultItrieditandIcouldnotdoiteither

ThetestdoesnotrequiretiltingyourpelvisforwardmdashonlyrotatingyourthighandraisingittothehiplevelReadthesubchapterldquoTestsofflexibilitypotentialrdquoinchapter8ldquoAlltheWhysofStretchingrdquocarefullyanddothetestasshown

QuestionIhavebeenusingisometricstretchesforthefrontandsidesplitsforthreemonthsandhadmadesomeprogressalthoughnotasmuchasIwouldhavelikedHoweverrecentlyIseemtohaveldquohitthewallrdquosotospeakandcanprogressnofurtherIamstillteninchesfromafrontsplitand14inchesfromasidesplitIhavedonetheldquosplittestrdquoandhavetherightrangeofmotionAreweakadductorsholdingmebackandwouldadductorfliesbethebestmethodoftargetingtheseareasMyoveralllegstrengthisverygoodotherwise

AnswerIfindeedyoupassbothsplittests(testsofhipjointsmobilityandthighmuscleslength)thenldquohittingthewallrdquomaybecausedbyweaknessofthemusclesstretchedinthesplits(thighadductorspsoashamstrings)sostrengtheningthemmayhelpInyourstrengthworkoutsdosquatsfrontandsidelungesdeadliftsandgoodmorningsMakesureyoudoyourstrengthexercisesinthefullrangeofmotionldquoHittingthewallrdquomayalsobecausedbydoingtheisometricstretchesallthetimethesameoldwaymdashwiththesameamountoftensioninthesamebodyalignmentonthesamesurfaceTrytensingharderleaningyourtrunkandbendingkneesmoreorlessandstretchingonmoreorlessslipperysurfaceperhapsevenslidingupanddowninstretchedoutstances

QuestionIhaveyourbookStretchingScientificallyandthevideoIbelievethatmyproblemismyhipAsachildIdislocatedmyhipandhavebeenmoreflexibleinonelegthantheotherWhenIdothestretchingexercisesIfeelpaininmyhipsbeforeIevenbegintofeelanytypeofstretchinmylegmusclesWhenIfirststarttodoasidesplitIcanonlymovemyfeetapart2-3feetuntilIgetwarmedupandthetightnessisfrommyhipsWhenIsittodobutterfliesmylegsdonotevencomeclosetotouchingthefloorIsthereanythingthatyoucantellmetohelp

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandinchapter8ldquoAlltheWhysofStretchingrdquo(seethedrawingCorrectalignmentofthighsandpelvisinsidesplit)IfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistostrengthenandstretchthemusclescontrollingyourhipjointsbypracticingyourstretchesinpositionsshownonthosepagesIfevenwithagoodwarm-upyoucannotperformtheTestofFlexibilityPotentialthenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforasidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

ThefactthatthetightnessofyourhipsisrelievedbywarmingupmaymeanthatthecauseoftightnessisasofttissueresistanceratherthanthebonestructureTofindoutforsureseeeitheragoodorthopedicsurgeonoraphysicianknowingAppliedKinesiology

QuestionIamtwentyyearsoldandamextremelyinflexibleparticularlyintheshouldersandhipsIhavebeeninterestedinandworkedatmartialartsoffandonforthepastthreeyearsbutasmuchIwanttobegoodatitIamalwaysdisheartenedbymyinflexibilityIamalmostpositivethatIdonothaveandneverhavehadnormaljointrotationandIcannotdotheside-splittestinStretchingScientificallywhilekeepingmyhipsandraisedleginastraightlineThebookassumesthatmostpeoplewouldpassthistestandsaysnothingaboutwhatdotoifsomeonedoesnothaveldquonormalrdquorangeofmotionintheirhipjointsIrealizethatsincethebookdoesnotmentionitIprobablywillneverbeabletohavefullproperjointrotationbutIjustwanttoimproveitasmuchaspossiblenotnecessarilyformartialartsbutmostimportantlyformyhealth

AnswerIfyoudotheside-splittestproperlyandcannotpassitthenyoumaynothavenormalmobilityofyourhipjointsIfthemobilityofyourhipjointsis

limitedbytheirbonestructurethenyouwillnotbeabletodothefullsidesplitStillifyoukeepworkingonyourflexibility(butwithoutforcingyourjoints)youmayachieveagreaterrangeandeaseofmotionthanifyoudont

QuestionIsitpossibletoincreasetheoutsiderotationofthethighwithstrengthandorstretchingexercises

AnswerThatdependswhatlimitstheoutsiderotationofthethighItmaybelimitedbythebonestructureofyourhipjoint(nothingcanbedoneaboutthat)ortightnessofsofttissues(ligamentsandmusclesmdashthiscanbeworkedon)Ifligamentsatthefrontofthehipjointrestrictyourrangeofoutsiderotationandabductionthenflexingthehipjoint(leaningyourtrunkforward)shouldletyouspreadyourlegswiderbecauseitrelaxesthoseligamentsIfthemusclesthatresistoutwardrotationaretooshortthenexercisesmayelongatethemTrysumosquatsorballetsquats(withfeetpointingoutbutwithouttwistingtheknees)andstretchesinpositionsofmaximaloutwardrotationofthethighorcombinedmaximaloutwardrotationandabductionofthethigh

Asampleinitialpositionforastretchforoutside(external)rotationofthethighliefacedownbendoneknee90degreessotheshinisverticalletthatshinfallinwardanddownsoitisascloseaspossibletotheotherstraightleg

Asampleinitialpositionforastretchforcombinedoutwardrotationandabductionofthethighsitinhalflotus(halfIndiansquat)grabtheankleofthebentlegsoyoucanpullitupputtheotherhandonthekneeofthebentlegsoyoucanpushitdown

Anotheroptionistopatientlyworkonthehorse-ridingstancemdashstartinghighandwithfeetonlyshoulder-widthapartandgraduallyprogressinglowerandthenwiderJustmakesurethatyourstanceisperfectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchestupThewiderandloweryourstancethemoreforwardyouwillhavetotiltyourpelvisAtallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorfixyoursacrumandgetlowerbackandneckpains

QuestionIamfindingitquitedifficulttoassumethehalflotusposition(usedformeditationinShorinjiKempo[amartialart])althoughIamverycloseto

beingabletodofullsideandfrontsplitsIwonderifyoucouldrecommendanystretchesorstrengthexercisestohelpmegetintothelotusposition

AnswerToincreasetherangeofabductionandexternalrotationinthehiptryusingthisstretch

ItcanbemademoreeffectivebyputtingsandbagsonyourthighsclosetoyourbentkneesYoucanalsostretchonethighatatimesittingwithonelegstraightinfrontofyouandtheotherbentwithitsanklerestingonthethighofthestraightlegInsuchahalf-butterflystretchpressyourbentkneedownwithyourarmoruseasandbagtoincreaserangeofmotionandprovideresistanceasinisometricstretchesIthinkitisnotagoodideatoincreaseyourrangeofmotionbystretchingtheligamentsofyouranklesandkneesasthiswillpredisposeyoutoinjuriesItisbetternottodothelotuspositionrightthantohavelaxligamentsAlsoIhavenoticedthatthepeoplewhocandolotuspositiondonothavemuchmusclemassontheirthighsSlimthighsmaymakeiteasiertocrossthelegsandputthetopsoffeetoranklesonthethighsthanmassivethighs

QuestionIhavetriedyourstretchingmethodsandIfindthatthetensioninmyadductorsisgreatandIcannotreallygetanyclosertothefloorinthesidesplitsposition(Slidingdownfromthehorse-ridingstanceIamatleast16inches[40centimeters]fromthefloor)

Havingdonesprintsfor17-oddyearsand10yearsofweights(includingpowerliftingandOlympicliftingmovements)IknowIhavethestrengthbutfindIamcurrentlystuckIcannotdotheside-splittestandhavemyfootpointingupwardsasImovetotryandhavemyhipsinlinemyfootwantstopointtothesideIcangetquitelowdoingafrontsplitbuthavealittletroublegettingthehipstostraighten

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

AnswerWhatisthemaximalrangeofoutsiderotationofyourthigh(seephotobelow)

Ifitislessthan50degreesinthehipjoint(orlessthan70degreesoffootturnout)thenperhapsthatiswhatkeepsyoufromslidinglowerintothesidesplitThefactthatyourfootturnsinwardduringtheside-splittestseemstoindicatethatyoudonothaveenoughrangeofmotionintheoutsiderotationThismaybecausedbythebonestructureofyourhipjointortightnessofyoursofttissuesmdashligamentsandmusclesForsolutionsseemyanswertotheprecedingquestion

YourstrengthfromsprintingandliftingweightsmaybespecificforthesprintingandliftingmovementsyouhavedonebutnotforstandingintheverywidestanceswhenthighadductorshavetotenseinanearmaximalstretchDoingsumosquatsballetsquatsdeepfrontandsidelungesandthehorse-ridingstanceshouldimproveyouradductorsabilitytosupportyourweightinwidestraddlestances

ByhavingldquoalittletroublegettingthehipstostraightenrdquointhefrontsplitIassumeyoumeankeepingthepelvisfromtiltingforward(keepinghipsfromflexing)IfsothenyoutrytodothenearimpossibleInthefrontsplitthepelvisshouldbetiltedforwardtowardthefrontleg

QuestionIama36-year-oldmartialartistwhohasbeenpracticingabouteightyearsIhavebeenanathleteallmylifeandhaveusedmanystrengthandstretchingtechniquesYourmethodshavebeenthemosteffectiveformeAfterusingyourmethodsIfindmykicksarestrongerthanbeforeandIcanldquorecallrdquomymaximumstretchwithverylittlewarm-upTheproblemIseemtohavenowisthatIhavereachedaldquostickingpointrdquoinmysidesplitsandcantgetfurtherdownthanwhatyoushowinthethirdphotoofsubchapterldquoStretchesleadingto

thesidesplitrdquoinchapterldquoIsometricStretchingrdquo(seephotobelow)ImaintainmybodyintheuprightpositionwhendoingsidesplitsanddontusemyhandsforbalanceIusuallydothreetofivesetsholdingeachtensionfor20-30secondsandconcentrateonstrengthgainsasyousuggestIhaverereadyourbookseveraltimesanditappearstomethatImusingyourmethodscorrectlyWhythencantIprogressbeyondthestickingpoint

AnswerThecauseofastickingpointmaybeanyoneofthefollowing

a)lackofstrengthofallmusclesofthethigh(trylowsquatsone-leggedsquatsdeadliftsadductorflysadductorpulldowns)

b)nottiltingpelvisforwardwhilespreadinglegsintoasplitasshownbythedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAllTheWhysofStretchingrdquo(YourpelvismovesontheaxisjoiningbothhipjointsAforwardtiltmakestheinletofthepelvisfacefrontmorethaninanaturalpositionabackwardtiltmakesitfacemoreupward)

c)notgettingenoughrestbetweenworkouts(seetheScienceofSportsTrainingformethodsofevaluatingsufficiencyofrecoveryorreadinessforworkingout)or

d)doingisometricexercisestoooften(2-4timesperweekisenough)

QuestionIamstuckatmycurrentflexibilityrangeImabitsoreaftermyisometricstretchesIdonthaveanysharppainsmymusclesjustfeelstiffIfeelthissorenessintheareaabovemythighs[infrontofmypelvis]myinnerthighsdontbothermeInadductorflyesIcurrentlyuseaweightbootwithabout12lb

oneachfootIuse27lbfortheadductorpulldownload

AnswerYourproblemmayhavetodowithweaknessofyourpsoasmusclesmdashthesorenessinfrontofyourpelvisindicatesitItmaybecausedbyoverworkingthembynothavingsufficientlystrengthenedthemwithlegraisesbeforestartingadductorexercises(seethevideoSecretsofStretching)orbyawrongdietThismaybecheckedbyveryspecifictestsofAppliedKinesiology

QuestionIamalmosttwentyyearsoldingoodshapeandexerciseregularlyandeatverywellIcanreachafrontsplitalmostperfectlywithnowarm-upbutmyrangeofmotioninasidesplitisonlyalittleoverninetydegreesAfterjoggingandthenstretchingisometricallyforthirtyminutesincludingholdingmysidesplitwithnohandsfortwominutesmyrangeofmotionincreasessignificantly(aboutnineinchesoffthefloor)howeverthenextdaymyflexibilityisasifIhadneverstretchedatall

AnswerThefactthatyoucangetsoclosetothesidesplit(onlynineinchesabovethefloor)eventhoughittakesalongsessionofstretchingmeansthatthemostlikelylimitationofyourROMpriortothissessionandonthedayafteristheweaknessofyourmusclesandnotthestructureofyourhipjointsIrecommendthatyoufollowthewholeprogramofstrengthexercisesforhipsandthighsthatespeciallyemphasizesthemusclesthatlimitsidewaysmotioninthehipjointshownonthevideoSecretsofStretching

Ifyoustretchisometricallyfor30minutesthennowonderyoucannotmakeprogressDoingthismuchstrenuouseffortiscounterproductiveLookatthevideoSecretsofStretchingandseehowandforhowlongthestretchesaredone

AlsoconsiderifthejoggingthatyoudopriortostretchingistoointensiveortoolongAsImentioninStretchingScientificallyfatiguingenduranceworkshouldnotbedonebeforestrengtheffortsAerobicenduranceworkshouldnotbedonebeforestrengtheffortsforreasonsexplainedintheScienceofSportsTrainingbutlightaerobiceffortscanbeengagedinafteranystrenuousefforts(speedstrengthanaerobicendurance)asameansofspeedinguprecoveryThisiswhymostofthesampleworkoutsshowninStretchingScientificallyendwithmarchingorjumpingrope

Doyoustartyourisometricstretchforasidesplitfromthehorse-ridingstancepositionshowninthephotobelow(itisfromthesubchapterldquoStretchesleading

tothesidesplitrdquo(chapter5ldquoIsometricStretchingrdquo)Ifnotthenyoumaybeoverstrainingyourthighadductorssotheycannotrecoverfullybetweenworkoutsandsoyouarestuckatthesamerangeofmotion

ImpatienceSomanyaskldquoArewethereyetHowmuchlongerrdquoasiftheyhadnoexperiencewithanyphysicaltrainingandnosenseofitseffectsontheirbodies

QuestionIamwithinonefootofdoingacompletesidesplitHowdoyoufeelwhenyoucandoitImeandoyouonedaystartyourisometricsandgodownallthewaytoafullsidesplitforthefirsttimeIsthereanythingelseIcandotogetoverthehumpandbeabletodothesidesplit

AnswerYouwillnoticethatyouslidelowerandcanstandlowerorinawiderstraddlewithoutmuchchangeintheeffortandwithoutdiscomfortToldquogetoverthehumprdquokeeptrainingandletsmallchangesaccumulateuntilyoufindtobeeasywhatwasoncedifficult

QuestionWhatdeterminesthespeedofprogressinstretching

AnswerThespeedofprogressinstretchingdependsonyourinitialstrengthlevelandinitialflexibilitylevelandonhowrationalyourtotaltrainingprogramisNormallyittakeswellunderayeartodeveloptheabilitytoperformsplitsIwouldliketotakethisopportunitytogiveyouoneessentialtrainingtipConsiderisometricstretchestobestrengthexercisesandapplythemassuchUsesufficientrestbetweenworkoutsDonotdomoreexercisesthanyouneediedonotdomorethantwoisometricstretchesperworkout(youmaydoafewrepetitionsofastretchbutdonotdomanyvariousstretches)Donotoverworkanygroupofmuscles

QuestionWhencanIexpecttodoasidesplitviaisometricstretcheswithoutawarm-upIhavebeenabletodoasidesplitattheendofmyisometricworkoutforabouttwomonthsnowbutittakesabout3setsofstretchestogetthatfardownandIstillstartfromnearlythesameheightabovethefloor

AnswerThereasonsforyouhavingtowarmupbeforeyoucandoafullsidesplitmaybethat

1Yourexercisesalthougheffectiveenoughtoletyoudothesidesplitdidnothaveenoughtimetochangethemusclesofyourlegsasmuchasittakestodosplitswithoutanywarm-upor

splitswithoutanywarm-upor

2Yourbodyhasnotldquolearnedrdquoyetthatslidingintoasplitissafe(Thispossibilitycannotbeconsideredseparatelyfromthefirstone)

Inmyexperienceaninstantsplit(withisometricstretchorwithoutit)cantakefromacoupleofmonthstoafewmonthsafterbeingcapableofdoingafullsplit

Iwouldadvisedoingheavysquatslungesanddeadlifts(normalandsumo)untilyoucanliftweightsheavierthanyourbodyweightinthesquatandabouttwicethebodyweightindeadliftsandusingisometrictensionstoraiseupfromthestraddlestance(extremelylowhorse-ridingstance)andultimatelyfromthesidesplit

QuestionWhatarethepossiblecausesofinconsistencyinflexibilityMyownflexibilityisoftenveryinconsistentFromweektoweeksometimesevendaytodayitvariesanywherefromnearsplittothatofarankbeginnerIseemtohavetheworstflexibilityandmostsorenessadayortwoafteraparticularlygoodkickworkoutinwhichmylegswereverylimberandrelativelyfreeofpain

AnswerYousayldquorelativelyfreeofpainrdquoDoesthismeanthatmostofthetimeyourlegshurtIfsonowonderyourflexibilitysuffersmdashtiredorhurtmusclesarelessflexiblethanrestedandhealthyonesFromwhatyousayitseemsthattheinconsistencyinthelevelofflexibilityyoudisplayiscausedbyirrationaltrainingYoudonothaveenoughstrengthandmuscularenduranceforyourkickingworkoutsandsoaftersuchaworkoutyouaresoreandinflexible

QuestionIdliketoaskyouwhyafterachievingagreatstretchmymusclesseemtotightenagainForexampleIgetmyselfintoafulllotusandthenforawholeweekafterIcantgetevenclosetoit

AnswerIthinkthattherearetwopossiblereasonsforyourproblem

1Youmaybeoverstretchingyourmuscles

2Youmaybeoverworkingthemwithotherexercises

QuestionYouindicatethatsorenessafterisometricexercisesistheresultofoverdoingtheexercisesAfteranisometricworkoutIcanreallyldquofeelrdquothemusclesofmyhamstringsandinnerthighswhenIflexthembutthereisno

painDoesthismeanIamovertraining

AnswerItdependshowlongaftertheworkoutyoufeelthesorenessUsethesamejudgmentasyouwouldinthecaseofliftingweights

QuestionIntheeventthatItrainmyhipflexorsorgluteiveryhardandtheyfeeltiredorsoreshouldIskipdynamicstretchessinceIwouldusethosemusclestoraisemylegs

AnswerUsuallynotifyoudodynamicstretchescorrectlybutultimatelyitdependsonhowsoreyougetYoushouldnotbeinsuchapoorshapeastohavedifficultieswithafewlegraisesnextdayafterahardworkout

QuestionWhenonehasacoupleofdaysoffmdashduetomusclesorenessorjustrestdaysmdashdoesitcauseflexibilitytodecreaseandsetonebackintrainingschedule

AnswerFlexibilityusuallydoesnotdecreasemuchandmayevenincreasebecauseoftherestthemusclesgotIfyoudoisometricstretchesoranystrengthexercisesevenwhenyouaresorebecauseyouaresoanxiousnottoloseyourflexibilitytemporarilyyoumayinjureyourselfandloseitpermanentlyYoucandorelaxedstretcheshoweverevenifyourmusclesaresoreaslongasdoingthesestretchesdoesnotcausepain

QuestionIvebeenusingyourtechniquesforamonthnowwithgoodimprovementwhenIslidedownintoasidesplitHoweverwhenIsitdownandtrytospreadmylegsintoastraddletheredoesntseemtobeanyimprovementthereWhyisthis

AnswerThereasonswhyyoucanstretchyourlegsfurtherwhilestandinginastraddlestancethanwhilesittingarethese

1ToslidedownfromastraddlestanceyouusealternatingtensionsandrelaxationstosuppressyourstretchreflexandsotoslideyourlegsfurtherapartWhenyouaresittingyoudonottenseyourinnerthighsandevenifyouwantedtothereisnothingtogiveyouanadequateresistance

2Whenyoustandthemusclesofyourthighsaretensedandsothestretchreflexmaybedepressed(Duringanisometrictensionthestretchreflexisdepressed)Whenyouaresittingyourthighsarerelaxedandsothestretchreflexisnotdepressed

isnotdepressed

3Youhaveusedisometricstretchesforonlyamonthandthatisnotenoughtimetoshowmuchimprovementinyourrangeofmotioninastaticactivestretch(Spreadinglegswhilesittingwithnopressureagainsttheinsideofthelegsamountstoastaticactivestretch)

QuestionIhavebeentryingforacoupleofmonthstodothesidesplitMyproblemisthatIstillseemtobeaboutthesamedistanceoffthefloornowasIwasthen

Mytrainingroutineconsistsofgoingtothegym3-4timesaweekandliftingweightsforallpartsofthebodyIdosquatslegcurlslungesandhacksquatsformylegsThenwhenIgohomeandjustbeforeIgotobedatnightIdothe100reps[ofadductorflys]fortheinsideofmylegandthenIdotheisometricexercisesforthesidesplit

AnswerYoumaybedoingtoomuchIfyoudo100adductorflyesandisometricstretcheseveryeveningorevenjustontheeveningsafterliftingweightsinthegymthennowonderyouhavetighthipsandotherproblemsAtleastfourtimesperweekyouaredoingtwostrengthworkoutsforthesamemusclegroupsonthesamedaymdashifyouliftseriousweightsitisonlyamatterofashorttimebeforeyougetinjured

YoumayneedtodecreaseorincreasetheresistanceorchangethefrequencyofyourworkoutsmdashdependingonyourreactionFormethodsofmatchingyourtrainingtoyourrecoveryseeScienceofSportsTraining

StretchingMachinesandOtherStrangePracticesQuestionIhavehearditsaidbymanymartialartiststhatstayinginafullsidesplitforhoursatatimeincreasesflexibilityIsthistrueorjustamyth

AnswerJudgeityourselfWhatdotheyhavetoshowforit

QuestionCanastretchingmachinebeusedtoaidstretching

AnswerThereisnoneedforusingstretchingmachinesInrelaxedstretchesforthehipsandthighsyoucanaseasilyrelaxintoastretchonyourownonasmoothfloorIfyoutrydoingisometricstretchesforhipsandthighsinastretchingmachinethemachinewillmakeitmoredifficultforyoutotenseyourmusclesbecauseitpreventstheweightofyourbodyfrompressingonyourthighsandthusforcingthemtotensemoreTheharderyoutenseinisometricstretchesthegreateristhefollowingrelaxationandtheresultingstretch

Inmy25yearsoflivinginPolandIhavenotseenevenonestretchingmachineandIworkedoutinthebestequippedtraininghallsinWarsaw(atAWFmdashtheUniversitySchoolofPhysicalEducation)andinseveralothercitiesIdidntseeastretchingmachineanywherebecauseathletesdonotneedstretchingmachines(ActuallyIhaveneverheardorseenanymentionofstretchingmachinesinanycountryoftheSovietBlocIthinktherewasnotasinglestretchingmachineinthewholeSovietBlocmdashwhowouldneedit)Forable-bodiedpersonsthestretchingmachinesareawasteofmoneyassimplestretchesonthefloordojustaswellorbetter

Ifyouwanttostretchthemusclesofyourshouldersandarmsthenaropewithknotsheldbehindyourbackandworkedwithyourhandslikearosaryorprayerbeadsisallyouneed

Stretchingmachinesldquomaybeparticularlyhelpfulforspecialpopulationssuchastheelderlyandthosewithphysicalproblemsthatpreventthemfromexecutingcertainstretchesbythemselvesrdquo(ldquoStretchingMachinesrdquo1999)UnlessyouhavebeenseverelyinjuredorhaveacripplingdiseaseyoudonotneedamachinetoincreaseyourflexibilityManufacturersofstretchingmachinesknowittooThe

editorsofGeorgiaTechSportsMedicineampampPerformanceNewsletterreportastudyofstretchingmachinesconductedattheUniversityofOregonandfundedbyacompanythatmanufacturesstretchingmachinesThestudyshowedflexibilitygainsamongpeoplewhostretchedonthemachinesbuttheirgainswerenotcomparedtothepeoplewhostretchedwithoutmachines(ldquoStretchingMachinesrdquo1999)

OtherQuestionWhatisthedifferencebetweenyourbookandyourvideoonstretchingDoIneedthevideoShouldIbuyyourvideotogetmyfullflexibility

AnswerStretchingmethodsshowninthebookandonthevideoarethesameThebookshowsstretchesforthewholebodyItonlymentionsbutdoesnotshowexercisesotherthanstretchesthatdevelopstrengthandendurancewhilepromotingflexibilityThebooktellsyouallthatyoumustknowaboutflexibilitybutyouhavetodeviseyourownexerciseprogramonthebasisoftheprovided(andabundant)information

ThevideoshowsstretchesaswellasrecommendedenduranceandstrengthexercisesforyourlegsandtrunkThevideoisoftheldquodo-alongrdquotypeIfyoudonotknowmuchaboutstrengthtrainingifyourflexibilitysuffersbecauseoflackofstrengthifdoingstretchesmakesyourbacktiredifyouareoftensoreafteraworkoutmdashthenthevideomayhelpyou

QuestionWhydontyoumakeavideoforathleteswhohaveaparticularlevelofflexibilityforexamplethosewhocannotreachtheirtoes

AnswerThismethodworksregardlessofanybodyslevelofflexibilityExercisesaredemonstratedatafairlyhighrangeofmotionbutonecandothematanyrangenomatterhowlowandincreaseitgradually

ResourcesforFurtherStudyScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformancebyThomasKurz(IslandPondVTStadionPublishingCompany)2001

Thiscomprehensivetextdelvesdeeplyintotopicssuchasspeedinguprecoveryusingtime-andenergy-efficienttrainingmethodsavoidingovertrainingandinjuriesapplyingprovenmethodsoftrainingtospecificsportsandmaintainingahighlevelofconditionandskillsforyearsYouwilllearnwaystoplanandcontroltrainingforeachworkoutoveraspanofyears

SecretsofStretchingExercisesfortheLowerBody(DVD98min)featuringTomKurz(IslandPondVTStadionPublishingCompany)1990

ThisvideofeaturesanintroductiontogeneralconditioningandfollowsthatwithfourexerciseroutinesmdashoneforbeginnersoneforintermediateandtwoforadvancedathletesYouwilllearnplentyofhow-tosThefocusisoncombiningflexibilitytrainingwithstrengthtraining

PowerHighKickswithNoWarm-Up(DVD80min)featuringMacMierzejewski(IslandPondVTStadionPublishingCompany)1996

Thisvideoteacheseverythingthereistoknowaboutkicksbodyalignmentsthatallowkickinghighandwithpowerwithoutanywarm-upfootworkdrillsanddevelopingpowerSimpleexercisesmakesurethatyourhipsandkneesdonthurtwhenyouthrowhighsideandroundhousekicksYouwilllearntheldquolittlerdquodetailsofkickingtechniquesthatletyoukickhighandwithpowerwithoutawarm-upwhileatthesametimereducingyourchanceofinjury

ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesbyTadeuszStarzynskiandHenrykSozanski(IslandPondVTStadionPublishingCompany)1999

HowwellyoujumpandhowpowerfullyyoupunchpullorthrowdependsonyourexplosivepoweronyourspecialenduranceforexplosivemovementsandonyourspeedcoordinationandflexibilityExplosivePowerandJumping

AbilityforAllSportstellsyouhowtodevelopeachoftheseabilities

ChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappybyJoacutezefDrabik(IslandPondVTStadionPublishingCompany)1996

HereiswhatLyleJMicheliMDDirectorofSportsMedicineatChildrensHospitalBostonPresidentoftheAmericanCollegeofSportsMedicineandFellowoftheAmericanAcademyofPediatricssaidaboutthisbook

ldquoThisbookrepresentsthecumulativeknowledgeandexperienceoftheauthorandmanyofhis[EastEuropean]colleaguesrelatedtotheprogressivepreparationandtrainingforchildreninorganizedsportsrdquo

AppendixAHipJointandShoulderJointinAbduction

ThefollowingphotographstakenbyProfCiszekandDrSmigielski(1997)showconfigurationofthebonesandligamentsofthehipjointandtheshoulderjointinpureabductionandinabductionwithexternalrotation

Fig1Bonesofthehipjointinmaximalabductionmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4roofofjointsocket

Fig2Bonesofthehipjointinmaximalabductionmdashbackview

1roofofjointsocket

2femoralneck

Fig3Bonesofthehipjointinabductionwithexternalrotationmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4lessertrochanter

Fig4Bonesofthehipjointinabductionwithexternalrotationmdashbackview

1greatertrochanter

2lessertrochanter

3femoralhead

Fig5Bonesofthehipjointinabductionwithmoreexternalrotationmdashbackview

1roofofjointsocket

2greatertrochanter

3lessertrochanter

Fig6Bonesofthehipjointinabductionwithexternalrotationmdashtopview

1iliacfossa

2femoralhead

3femoralneck

4greatertrochanter

Fig7Bonescartilageandligamentsofthehipjointinmaximalabductionmdashfrontview

1iliaccrest

2insertionofrectusfemoris

3iliacfossa

4greatertrochanter

5labrumacetabulare

6pubofemoralligament

Fig8Hipjointinmaximalabductionwithexternalrotationmdashbackview

1femoralhead

2capsule

3roofofjointsocket

4freespaceinthejointcavity

Fig9Bonesoftheshoulderjointinglenohumeralabductionmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromionprocess

5greatertubercle

6lessertubercle

7coraco-acromialligament

Fig10Bonesoftheshoulderjointinabductionwithexternalrotationmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromion

5greatertubercle

6lessertubercle

7coraco-acromialligament

AppendixBNormalRangeofMotion(Kapandji197419821987Potter1986)

Neck

Extension55degTrytopointupwithchin

Flexion40degTouchsternumwithchin

Lateralbending35degBringearclosetoshoulder

Rotation70degleftandrightTurnheadfartotheleftthenright

LumbarSpine

Extension30degBendbackward

Flexion60degBendforwardatthewaist

Lateralbending20degBendtotheside

Shoulder

Abduction180degBringarmsidewaysup

Adduction30deg-45degBringarmtowardthemidlineofthebody

Horizontalextension30deg-40degSwingarmhorizontallybackward

Horizontalflexion130degSwingarmhorizontallyforward

Verticalextension45deg-50degRaisearmstraightbackward

Verticalflexion180degRaisearmstraightforward

Externalrotation80degBendarmandmoveforearmawayfrom

Externalrotation80degBendarmandmoveforearmawayfromabdomen

Internalrotation110degBendarmandbringforearmbehindandawayfromback

Elbow

Extension180degStraightenoutlowerarm

Flexion150degBringlowerarmtothebiceps

Pronation80deg-85degTurnlowerarmsopalmfacesdown

Supination90degTurnlowerarmsopalmofthehandfacesup

Wrist

Extension70degBendwristsobackofhandnearsoutersurfaceoflowerarm

Flexion80deg-90degBendwristsopalmnearsinnersurfaceoflowerarm

Radialdeviation15degBendwristsothumbnearsradius

Ulnardeviation30deg-50degBendwristsosmallfingernearsulna

Hip

Extension30degMovethighbackwardwithoutmovingpelvis

Flexion110deg-130degFlexkneeandbringthighclosetoabdomen

Abduction45degSwingthighawayfrommidline

Adduction30degBringthightowardandacrossthemidline

Externalrotation45degFlexkneeSwinglowerlegtowardmidline

Internalrotation40degFlexkneeSwinglowerlegawayfrommidline

Knee

Extension5deg-10degbeyond180degStraightenoutkneeasmuchaspossible

Flexion160degTouchcalftohamstring

Ankle

Extension(Dorsiflexion)20degBendanklesotoespointup

Flexion(Plantarflexion)45degBendanklesotoespointdown

Eversion20degTurnfootsothesolefacesout

Inversion30degTurnfootsothesolefacesin

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BasseyEJKMorganHMDallossoandSBEbrahim1989Flexibilityoftheshoulderjointmeasuredasrangeofabductioninalargerepresentativesampleofmenandwomenover65yearsofageEuropeanJournalofAppliedPhysiologyandOccupationalPhysiologyvol58no4pp353-60

BeightonPRGrahameandHBird1983HypermobilityofjointsBerlinSpringer-Verlag

BishopB1982BasicNeurophysiologyGardenCityNYMedicalExaminationPublishingCo

BorowiecSandARonikier1977ZarysanatomiifunkcjonalnejnarzadowruchuWarszawaWAWF

BreitNJ1977TheeffectsofbodypositionandstretchingtechniqueondevelopmentofhipandbackflexibilityDissertationfordegreeofDoctorofPhysicalEducationSpringfieldCollege

BrownMDRSinacoreAAEhsaniEFBinderJOHolloszyandWMKohrt2000Low-intensityexerciseasamodifierofphysicalfrailtyinolderadultsArchivesofPhysicalMedicineandRehabilitationvol81no7pp960-965

BuckwalterJA1997MaintainingandrestoringmobilityinmiddleandoldagetheimportanceofsofttissuesInstructionalCourseLecturesvol46pp459-469

BurkettLN1970CausativefactorsinhamstringstrainsMedicineandScienceinSportsvol2no1pp39-42

ChangDELPBuschbacherandRFEdlich1988LimitedjointmobilityinpowerliftersAmericanJournalofSportsMedicinevol16no3pp280-284

ChlebounGSJNHowellRRConatserandJJGiesey1997TherelationshipbetweenelbowflexorvolumeandangularstiffnessattheelbowClinicalBiomechanicsvol12no6pp383-392

CiszekBandRSmigielski1997AnatomicznezaleznoscipomiedzystrukturamikostnymiiwiezadlowymipodczasruchowwstawachbiodrowymiramiennymIslandPondVTStadionPublishingCoIncElectronicfiles

CiulloJVandBZarins1983BiomechanicsofthemusculotendinousunitrelationtoathleticperformanceandinjuryClinicsinSportsMedicinevol2no1pp71-86

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  • Introduction Getting the Most Out of This Book
  • 1 Flexibility in Sports
    • Injury prevention and flexibility
      • 2 How to Stretch
        • Methods of stretching
        • Early morning stretching
        • Stretching in your workout
        • The use of partners in stretching
        • Children and flexibility training
        • The elderly and flexibility training
          • 3 Dynamic Stretching
            • Arms
            • Legs
            • Trunk
              • 4 Static Active Stretching
              • 5 Isometric Stretching
                • When you are not ready for isometrics
                • When you are ready
                • How to select your stretches
                • Neck
                • Forearm
                • Arms shoulders chest
                • Legs
                • Stretches leading to the side split
                • Stretches leading to the front split
                • Splits and high kicks
                • Trunk
                • Recap
                  • 6 Relaxed Stretching
                    • Neck
                    • Forearm
                    • Arms shoulders chest
                    • Legs
                    • Stretches leading to the side split
                    • Stretches leading to the front split
                    • Trunk
                      • 7 Sample Workout Plans
                      • 8 All the Whys of Stretching
                        • Anatomy physiology and flexibility
                        • Tests of flexibility potential
                        • Practical conclusions for sports training
                        • Recap
                          • 9 Questions and Answers on Stretching
                            • Does This Method Really Work And How
                            • Body Alignment for Hip Stretches
                            • Dynamic Stretches and Morning Stretch
                            • What and When
                            • Stretching in Workouts for Various Sports
                            • Flexibility and Other Athletic Abilities
                            • Age and Stretching
                            • Gender and Stretching
                            • Sounds in and around Joints
                            • Pain or Soreness and Stretching
                            • Injuries and Stretching
                            • No Success
                            • Impatience
                            • Stretching Machines and Other Strange Practices
                            • Other
                            • Resources for Further Study
                              • Appendix A Hip Joint and Shoulder Joint in Abduction
                              • Appendix B Normal Range of Motion
                              • Bibliography
Page 6: Stretching Scientifically: A Guide to Flexibility Training

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EditingbyRScottPerry

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CoverPhotobyChuckShahood

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DrawingsbyEvaChodkiewicz-Swider

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IdedicatethisbooktothelateAntoniZagorskiandthelateTadeuszSadowskiWithouttheirhelpitwouldhaveneverbeenwritten

WarningmdashDisclaimer

TheauthorandStadionPublishingCompanyarenotliableorresponsibletoanypersonorentityforanydamagecausedorallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook

Consultyourphysicianbeforestartinganyexerciseprogram

Duetotherapidincreaseofrangeofmotionsomemartialartists

experiencewhileusingthismethodofflexibilitytrainingtheymaykickhigherthantheyareusedtoandmisstheirtargetsWithalittlepracticehowevertheywillregaintheiraccuracy

Wheneverthereareparticularcautionsforyoutoobservetheyaresignaledforyoulikethis

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

TABLEOFCONTENTS

Introduction

GettingtheMostOutofThisBook

1 FlexibilityinSports

Injurypreventionandflexibility

2 HowtoStretch

Methodsofstretching

Earlymorningstretching

Stretchinginyourworkout

Theuseofpartnersinstretching

Childrenandflexibilitytraining

Theelderlyandflexibilitytraining

3 DynamicStretching

Arms

Legs

Trunk

4 StaticActiveStretching

5 IsometricStretching

Whenyouarenotreadyforisometrics

Whenyouareready

Howtoselectyourstretches

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Splitsandhighkicks

Trunk

Recap

6 RelaxedStretching

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Trunk

7 SampleWorkoutPlans

8 AlltheWhysofStretching

Anatomyphysiologyandflexibility

Testsofflexibilitypotential

Practicalconclusionsforsportstraining

Recap

9 QuestionsandAnswersonStretching

DoesThisMethodReallyWorkAndHow

BodyAlignmentforHipStretches

DynamicStretchesandMorningStretch

WhatandWhen

StretchinginWorkoutsforVariousSports

FlexibilityandOtherAthleticAbilities

AgeandStretching

GenderandStretching

SoundsinandaroundJoints

PainorSorenessandStretching

InjuriesandStretching

NoSuccess

Impatience

StretchingMachinesandOtherStrangePractices

Other

ResourcesforFurtherStudy

10 AppendixAHipJointandShoulderJoint

11 AppendixBNormalRangeofMotion

12 Bibliography

IntroductionGettingtheMostOutofThisBookTheessenceofflexibilitytrainingpresentedinthisbookisthesimultaneousdevelopmentofstrengthandflexibilityworkingwithyourbody(especiallythenervoussystem)forfullflexibilitywithnowarm-up

ThemethodofaccomplishingthesegoalscanbesummedupinasingleparagraphTenseyourmusclespriortorelaxingandstretchingthemandtensethemeverytimewhenyouwanttoincreaseyourrangeofmotionduringastretchTosimultaneouslydevelopstrengthandflexibilitytenseyourmuscleswhiletheyarefullystretchedAsyourstrengthinstretchedpositionsincreasessodoesyourrangeofmotionandyourabilitytouseincreasinglygreaterrangeofmotionwithoutawarm-upTodeveloptheabilitytoinstantaneouslyshowfullflexibilityindynamicmovementsdodynamicstretches(suchasarmorlegswings)forafewminutestwiceeverydayThatisallTherestaredetailsbutthesedetailsmakeallthedifferencebetweeneffectivetrainingandfruitlessdrudgeryThatiswhattherestofthisbookisabout

HowtousethisbookThisbookgivesyoualltheinformationyouneedtoaccomplishthemaximumflexibilitypermittedbythebonestructureofyourjointsandbytheirligamentsYouwillbeabletodisplayyourincreasedflexibilitywithoutanywarm-upinbothdynamicmovementssuchaskicksandinstaticpositionssuchassplits

Readchapter1ldquoFlexibilityinSportsrdquoforfundamentalinformationaboutthekindsofflexibilityThinkofitasthebasicdefinitionsyouneedtoknowInadditionyouwillfindkeyprinciplesregardinginjurypreventionandsomecautionsaboutpossiblecausesofdifficultiesyoumayencounter

YouwillfindmanyexercisesherebutyouneedonlyafewofthemtogainalltheflexibilityyouneedforyoursportWhichexercisesyouneeddependsmainlyonyoursportandonyourpersonalcharacteristics

Ifyouareagymnastyouneedalltypesofflexibilitysoyouwillselectneededexercisesfromchapters3(ldquoDynamicStretchingrdquo)4(ldquoStaticActiveStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareakaratekakickboxertaekwondoplayeroranathleteofanycombatsportthatcallsforfull-extensionkicksyouwillselectfromamongtheexercisesshowninchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareaswimmerortrack-and-fieldathleteyouwillselectexercisesfromchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareawrestler(Greco-Romanfree-stylejudosamboorother)youwillneedexercisesmainlyfromchapters5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)Ifyourtechniquecallsforgreatdynamicflexibilityofthelegssuchastheinnerthighripofjudoandotherstylesofjacketwrestlingyouwillalsoneedoneormoreexercisesfromchapter3(ldquoDynamicStretchingrdquo)

Nomatterwhatsportyouparticipateinyoushouldreadchapter2ldquoHowtoStretchrdquoIttellswhentodowhichexercisesandhowtoarrangetheminany

singleworkoutChapter7ldquoSampleWorkoutPlansrdquoshowshowtoapplytheprinciplesofarrangingtheexercisesinpracticeTheseexamplesarenotforslavishimitationbuttoillustratearationalselectionandflowofexercises

Chapter8ldquoAlltheWhysofStretchingrdquowillgiveyouafullunderstandingofthismethodofflexibilitytrainingKnowingthetheorywhytheexercisesaretobedoneinsomeparticularwayandwhattheireffectisonthebodyhelpswithdesigningtrainingprograms

Chapter9ofthebookldquoQuestionsandAnswersonStretchingrdquoconsistsoftypicalquestionsonflexibilitytrainingfromathletesIfyoureadthewholebookyouwillknowanswerstonearlyallthesequestionsinwhichcasethecontentofthischapterwillserveprimarilyforyouramusement

1FlexibilityinSports

Therearesixkindsofflexibilitywithclassificationdependingonthecharacterofthemusclesactionandonthepresenceorabsenceofanexternalforcethataidsmovingthroughtherangeofmotionorassumingandmaintainingastretchedposition(TumanyanandKharatsidis1998)Thesesixkindsare

dynamicactiveflexibility(onlyusingthemusclesofthemovingbodypart)dynamicpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlesslimitofmotion)dynamicpassiveflexibilityoverthepainthresholdanduptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximallimitofmotionpermittedbypaintolerance)staticactiveflexibility(onlyusingthemusclesofthestretchedbodyparttoholdastretchedposition)staticpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlessmaximumstretch)andstaticpassiveflexibilityuptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximalstretchpermittedbypaintolerance)

Practicallyspeakinghoweverintrainingpracticeusuallythreekindsofflexibilityaredeliberatelydevelopedmdashdynamicactivestaticactiveandstaticpassive(belowthepainthreshold)

DynamicactiveflexibilityThisistheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsItisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxationoftheextendedmuscleswithcontractionofthemovingmuscles

Examplesofdynamicactiveflexibility

StaticactiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingonlythetensionoftheagonistsandsynergistswhiletheantagonistsarebeingstretchedOneexampleisliftingthelegandkeepingithighwithoutanysupportAnathletesstaticactiveflexibilitydependsontheathletesstaticpassiveflexibilityandonthestaticstrengthofthemusclesthatstabilizetheposition

Examplesofstaticactiveflexibility

StaticpassiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingyourweight(splits)orusingstrengthnotcomingfromthestretchedlimbssuchasliftingandholdingalegwithyourarmorbyotherexternalmeans

Examplesofstaticpassiveflexibility

Passiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreatertheflexibilityreserveandthegreaterthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasactiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityproportionaltotheincreaseofstaticflexibility(Matveyev[Matveev]1981)

TheprinciplesofflexibilitytrainingarethesameinallsportsOnlytherequiredlevelofagivenkindofflexibilityvariesfromsporttosport

TheflexibilityofanathleteissufficientlydevelopedwhenthemaximalreachofmotionsomewhatexceedsthereachrequiredincompetitionThisdifferencebetweenanathletesflexibilityandtheneedsofthesportiscalledldquotheflexibilityreserverdquoorldquotensilityreserverdquoItallowstheathletetodotechniqueswithoutexcessivetensionandpreventsinjuryAchievingthemaximumspeedinanexerciseisimpossibleatyourextremerangesofmotioniewhenyouhavenoldquoflexibilityreserverdquo

Thetrainingofflexibilityaswellasofanyothermotorabilityshouldproceedinformfromgeneraltosport-specificmdashreflectingtheneedsofparticularsportsInchoosingstretchesyoushouldexamineyourneedsandtherequirementsofyouractivityForexampleifyouareahurdleryouneedmostlyadynamicflexibilityofhipstrunkandshouldersToincreaseyourrangeofmotionyouneedtododynamiclegraisesinalldirectionsbendsandtwistsofthetrunkandarmswingsYoucanperfectyourtechniquebydoingvariousdynamicexercisesconsistingofwalkingorrunningoverthehurdlesThehurdlersstretchastaticexercisedoesnotfitintoyourworkoutbecauseitstrainsyourkneebytwistingitSimplefrontandsidesplitsarebetterforstretchingyourlegsTheexplanationthatinthehurdlersstretchyourpositionresemblestheoneassumedwhilepassingthehurdleispointlessYoucannotlearndynamicskillsbyusingstaticexercisesandviceversaThetechniqueofrunningoverthehurdlesisbetterdevelopedinmotion

InkarateorkickboxingpunchesblowsandkicksshouldhittheirtargetswithmaximumspeedSometargetsrequirenearlyfullystretchedmusclesofthehittinglimb(inthecaseofkicksalsoofthesupportingleg)Yournervous

hittinglimb(inthecaseofkicksalsoofthesupportingleg)YournervoussystemhasawayofmakingsurethatastretchparticularlyasuddenonedoesnotendabruptlycausingamuscletearButagradualslowingdownbeforethemomentofcontactwillspoiltheimpactThereforeyouhavetotrainyournervoussystemsoyoucanhavemaximalspeedatthemomentofcontactevenifitisclosetothemaximalreachofmotioninthismovementInthecaseofkicksyoucanlearnthisskillbyusingyourhandasatargetforthemCentersinyourbrainthatregulatecoordinationandrapidmovementsknowaboutthehandTheyknowwhereitisandthatitcanstopthekicksothelegdoesnothavetobesloweddowngraduallytopreventoverstretching

Examplesofexercisesdevelopingtheabilitytokickwithmaximumspeedattherangesofmotionrequiredinfighting

YoumustfirstdeveloptheabilitytomoveyourlimbswithmoderatespeedwithinafullrangeofmotioninjointsinordertodothesespecifickickingdrillsYoushouldstartatalowerheighttoavoidinjuryfromanysuddencontractionofrapidlystretchedmusclesYoucanusethisexerciseonlyinawarm-upbecauseofthelimitedvarietyofkicksthatyoucanpracticethisway

FightersrelyingonhighkicksastheircombattechniquesshouldspendafewminutesinthemorningonthedynamicstretchingoftheirlegsStartingslowlytheyshouldgraduallyraisethelegshigherLatertheyshouldincreasethespeedoftheirmovementsperhapsevenusingthepreviouslydescribedldquohand-kickingrdquodrillPracticalexperience(NorthKoreanSovietblocscommandounits)showsthatdoingtheactualcombatkicksinthismorningstretchisnotnecessarytobeabletodothemlaterinadaywithoutawarm-up

Wrestlers(freestyleGreco-Romanjudoandothers)needespeciallygreatstaticstrengthinextremerangesofmotiontogetoutofholdsandlocksTheywillbestdevelopthisstrengthbyisometricstretchingandliftingweightsthroughthefullrangeofmotionalongappropriatepaths

GymnastsandacrobatsmustdisplayahighdegreeofdevelopmentofallkindsofflexibilitywithgreateremphasisonstaticactiveflexibilitythaninanyothersportTrainingforanddisplayingstaticactiveflexibilityrequiresgoodstrengthinthetrunkmusclesespeciallyinthelowerback

RowersshouldhavehamstringslongenoughtoallowthemtoleanfarforwardatthecatchphaseoftherowingstrokewithoutflexingthelumbarspinemuchIfthehamstringsareshorttherowerscompensatebyflexingthespinemorethan50ofitsmaximumrangeofflexionSuchflexingcombinedwiththehighcompressiveandshearingforcesactingonthespineduringrowingcontributestohyperflexionofthespinemdashwhichcorrelatesstronglywithlowbackpain(ReidandMcNair2000Howell1984)

SwimmersshouldhavelonghamstringsandchestmusclesWhendoingthebreaststrokeifyougoupanddowninthewaterinsteadofmovingjustunderthesurfaceitmeansthatyourchestmusclesaretooshortInthebackstrokethisshortnessalsocausesyourfacetosubmergewhenthearmentersthewater

shortnessalsocausesyourfacetosubmergewhenthearmentersthewaterwhichiswhenyouwanttotakeabreathInthecrawlshorthamstringspullyourfeetoutofthewaterandmakeyourlegworkinefficientPoorflexibilityofanklesandtoesmakesaswimmerridelowinthewater(Ankleflexibilitycanbeimprovedbywearingfinswhiledoingkicksetsandtoeextensionsandcurlsimproveflexibilityandstrengthofthetoes)

YoushouldbecarefulinchoosingyourstretcheshoweverbecausetoomuchflexibilityinsomepartsofthebodycanbedetrimentaltoyoursportsperformanceorjustunhealthyForexampleeventhoughswimmersneedmorethananormalrangeofmotionintheshoulderstheirinternalrotatorsstretchesshouldnotgobeyondthefrontalplaneofthebodytoavoiddamagingthejointcapsuleandcartilageatthefrontofshoulderjointwhichwouldleadtoshoulderinstability(BakandMagnusson1997)Forcedstretchingmdashpastthepointwhereyoucanmoveusingthestretchedmusclesmdashcandamagethecapsuleoftheshoulderjointleadingtoshoulderinstabilityandpain(McMasterandTroup1993McMasteretal1998)Femalegymnastswithsymptomsofmusculoskeletaldisordersofthelowerbackcantouchthefloorbehindtheirfeetinastandingpositionfartherthanthosewithoutsymptoms(Kirbyetal1981)Thismaybecausedbyhavingweakoroverstretched(inhibitedbyexcessivestretching)hamstringsormusclesofthebuttocks(Walther2000)Anotherpossiblecauseofthelowbackdiscomfortingymnastswhocantouchthefloorveryfarbehindtheirheelsinastandingpositioncouldbepoorforminperformingstretchesforlumbarflexionsuchasthetoe-touchingstretchesmdashroundingthebackwhenleaningforwardDuringsuchstretchesthespineshouldbekeptldquostraightrdquomdashwithitsnormalnaturalcurvesjustlikewhenyouarestandinguprightmdashsothemovementoccursmainlyinthehipjointsRoundingthelowerbackcanoverstretchitsmusclesandligamentsandcausealifetimeofbackpain(Alter1996)

SomeOlympicweightliftersmayneedtotightenthemusclessurroundingthehipandkneejointsfortheproperexecutionofliftsMusclesthataretoorelaxedatlonglengthlettheweightlifterldquosinkrdquotoodeeponthelegswhilegettingunderthebarbellThismakesitdifficulttostandupandcompletethelift

RunningeconomyhasbeenassociatedwithdecreasedflexibilityStiffnessofthecalfmusclesandAchillestendonenhancesldquoelasticenergystorageandreturnrdquoduringeveryrunningstepandthesmallrangeofmotionofexternalrotationinthehipreducesthemetaboliccostofthemuscularactivityneededforstabilizing

thepelvisduringlong-distancerunning(Craibetal1996)ExcessivemobilityinthejointsdiminishesstabilityofthebodycausingscatteringoftheforcesactingonitThisinturnnecessitatesadditionalmusculartensioninmovementswherepartsofthebodyhavetobestabilizedtosupportheavyloads(Raczek1991)Suchscatteringofforcesmdashforexamplecausedbyanexcessivelyloosetrunkatthemomentoftakeoffmdashreducesperformanceinjumping(Wazny1981b)

Maximalforceproductioninbenchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemoversifthebenchpressisdonewithoutarebound(Wilsonetal1994)soflexibilitytrainingcouldaffectitadverselybutperformanceinabenchpressdonewithareboundbenefitsfromflexibilitytraining(Wilsonetal1992)Performanceinsprint(aspeed-strengtheffort)improvedwhenbothweighttrainingandstretchingwereincludedwithsprinttrainingascomparedtosprinttrainingalone(Dintiman1964)AttheveryleastDintimansexperimentshowedthataddingstretchingtosprinttrainingdidnotlowertherunningspeed

Totakeadvantageofareboundthestifferthemusclesandtendonsthebetterprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanrequiredforfullutilizationofthereboundthenhighstiffnessdoesnothelpanditmaybeeconomicaltoincreaserangeofmotionevenatthecostofloweringsomewhatthestiffnessofyourinvolvedmusclesandtendons(Wilsonetal1992)

Havingmusclessoshortandstifftheylimittherangeofmotionrequiredinyoursportmaycauseanoveruseinjury(Krivickas1997Howell1984)

AnotherfacttoconsiderwhiledecidingwhethertostretchSaxtonandDonnelly(1996)showedthatresistanceexercisesconsistingofeccentricmuscleactions(inwhichmusclestenseastheyarebeingstretched)causedlossofstrengthatshortmusclelengthAccordingtothemthislossofstrengthatshortlengthsuggeststhatanincreaseinmusclelengthhasoccurredperhapsduetoelongationofthesarcomeresorelongationofconnectivetissueofthemuscleandtendonorboth

InjurypreventionandflexibilityWhetherhighorlowflexibilitypreventsorpredisposesforinjuriesinsportsdependsonthesportandontheathletesfavoritetechniquesInsomesportspoorflexibilityinsomemovementsmaycauseoveruseinjurieswhileinothersalessthanaverageflexibilityimprovesperformanceHereiswhatGleimandMcHugh(1997)say

ldquoItispossiblethatflexibilitypatternswhichrepresentriskfactorforonesportmaynotdosoforanotherNoclearrelationshipcanbedescribedbetweenflexibilityandinjurythatisapplicabletoallsportsandlevelsofplayWhileincreasedflexibilityisimportantforperformanceinsomesportsthatrelyonextremesofmotionformovementdecreasedflexibilitymayactuallyincreaseeconomyofmovementinsportswhichuseonlythemidportionofrangeofmovementrdquo(GleimandMcHugh1997)

MostmusclestrainsldquoarebelievedtooccurduringeccentriccontractionswhichcancausedamagewithinthenormalrangeofmotionIfinjuriesusuallyoccurwithinthenormalrangeofmotionwhywouldanincreasedrangeofmotionpreventinjuriesrdquo(Shrier2000)

AmuscledoesnothavetobemaximallystretchedtobetornMuscletearsaretheresultofaspecialcombinationofastretchandacontractionatthesametime(Garrett1996)andneitherthestretchnorthecontractionhastobemaximalSometimesthecontractionisreallyaspasmresultingfromachronicweaknessofthemuscleEventhemostflexibleathletecandevelopanoveruseinjurythatmanifestsitselfasamusclespasmIftheathletecontinuestoexercisewithamusclespasmeventuallyastrongtensionoftheaffectedmusclemay(andoftendoes)tearitSoyouseethatgreatflexibilityalonewillnotpreventinjuriesActuallyexcessivedevelopmentofflexibilityleadstoirreversibledeformationofthejointswhichdistortspostureandadverselyaffectsperformance(Matveyev[Matveev]1981)Forexamplerepeatedforcefulhyperextensionsofthebackmaydamagevertebrainadolescents(HarveyandTanner1991)Inbaseballandswimminglaxityoftheglenohumeraljointpredisposesthejointforinjuries(Fleisigetal1995McMasteretal1998Pappasetal1985)

Lowbackpainmayresultfromlaxityofjointsotherthanthoseofthebackmdashlaxligamentsofankleandkneejointsincreasetheriskoflowbackpain(Nadleretal1998)Youcancompensateforlaxligamentsbystrengtheningthemusclescrossingagivenjoint(Krivickas1997Zeliskoetal1982)

Therearefourmaincausesofinjuriesgreatdifferencesinstrengthbetweentwoopposingmusclegroupsstrengthandflexibilityimbalancesbetweenthesamemusclegroupsonbothsidesofthebodyadifferenceoffatigability(muscleendurance)betweenthelimbsandimbalancesinactivityofmuscles(Burkett1970Knapiketal1991Murphy1991Orchardetal1997McMasteretal1991Rudy1987Tyleretal2001)AccordingtoMurphy(1991)imbalancesinactivityaremorelikelytocauseaninjurythanimbalancesinstrength

Differencesinstrengthofthesamemusclegroupsonbothsidesofthebodywhenmeasuredatagivenvelocityshouldnotexceed10percent(FeiringandDerscheid1989)

MorespecificinformationontheproperratiosofstrengthamongmusclegroupsisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance

UnbalancedflexibilityieanabnormallylargerangeofmotioninsomemovementsbutlessthannormalinothermovementsinthesamejointmaycontributetoinjuriesInclassicalballetwheredancershaveanextraordinaryrangeofexternalrotationandabductionofthehipcombinedwithlessthannormalinternalrotationandadduction30ofdancerscomplainoflateralkneepainand33ofanteriorhippain(Reidetal1987)Innonathleticpeoplearangeofexternalrotationinthehipsgreaterbymorethan10degreesthantherangeofinternalrotationisassociatedwithlowbackpain(Ellisonetal1990)SoforsafetyssakedosomestretchesindirectionsthatarenottypicalforyoursportoratleastdosomeofyourstretchesinthefullrangeofmotionForexampledolegswingsfromfulladduction(acrossyourbody)tofullabductionorarmrotationsfromfullexternalrotationtofullinternalrotation

BalancingtheflexibilityofallthemusclesinajointandimprovingthestrengthandenduranceoftheweakermusclesaretheeasiestmeasuresforpreventionofinjuriesAcarefulanalysisofyourformofmovementmayalsoholdthekeytoinjurypreventionAgoodtechniquefeelseffortlessEliminatethosemomentsinyourtechniqueinwhichyouusethemaximaltensionofalreadystretched

yourtechniqueinwhichyouusethemaximaltensionofalreadystretchedmusclestocounterthefastmovementofarelativelybigmassSuchmovementsmayleadtotearsinthemusclesofasupportingleginkickingforexampleLikewiseifyouabruptlystrainagainstgreatexternalresistanceoragainsttheinertiaofyourbodyitmayleadtoamusclestrainmdashforexampleahamstringtearinstartingasprintfromthestartingblocks

IfonemusclegroupormusclesofonelimboronesideofthebodyaremoretensedthanothermusclesyoumayhaveanerveproblemormisalignedbonesForexampleatwistedpelviswillcauseonehamstringtobemoretensedthantheotherStretchingoverlytensedmusclescannotfixthecauseoftheirabnormaltensionInthisexampleitneitherrealignsthepelvisnoraddressesthecauseofthismisalignmentwhichcanbeneurologicalormechanicalWhilestretchingmaytemporarilymakeyoufeelbetteritwillnotremovethethreatofpotentialinjuryThisiswhystaticstretchingbeforeworkingoutdoesnotpreventinjuriesResearchbearsthisoutmdashthemajorityofstudiesshowstaticstretchesbeforeworkingouttobedetrimentalorofnobenefitforinjuryprevention(Shrier2000)Pre-exercisestaticstretchingdoesnotpreventsorenesstendernessortheforcelossthatfollowseccentricexercise(Johanssonetal1999)

Ininstancesofexcessivetension(excessiveneuralstimulation)orweakness(excessiveneuralinhibition)causedbymisalignedjointsorneurologicalproblemstypicalstrengthtrainingexerciseswillnothelpyoueitherTypicalstrengthexerciseswilleitheroverstresstheoverlytensedmusclesorwillbypasstheweakonesbyrecruitingotherstodotheirjobTofixsuchproblemsyouneedthehelpofaphysicaltherapistproficientwithmuscletestingandactivationtechniqueswhoamongothermodesoftreatmentmayprescribespecialexercisesfornormalizingthetensionofmuscles

ThefactthatstaticstretchingoranystrenuousstretchingrightbeforeexercisingisuselessorevenharmfuldoesnotmeanthatyoumaynotstretchstrenuouslyatallJustdoitaftertheotherexercisesInthecaseofexercisesthatdoconsiderabledamagetothemusclessuchasveryhardresistanceexercisesdostretchesseveralhourslaterStretchingduringtheacutephaseofmuscledamagewouldcompoundthedamageEvenstaticstretchingcanputenoughstressonthemusclefiberstodamagethemForpersonsjustbeginningaworkoutprogramstretchingalonemdasheitherballisticorstaticmdashmaycausedelayedonsetmusclesorenesswhichisasymptomofmuscledamage(Smithetal1993)

Thisisahow-to-do-itbookaboutstretchingbutyouneededtoknowalittlewhy-to-do-itbeforeyougotstartedNowyouarereadytobegin

2HowtoStretchTherightstretchingmethodwillletyouhavegreatflexibilityevenwithoutawarm-upSuchflexibilityisessentialforcoachessotheycandemonstrateatechniqueimmediatelywhenitisneededAlackofthisabilityindicateseitherthatthestretchingmethodyouuseisincorrectyouarechronicallyfatiguedorboth

CautionInspiteofhavingthisabilityyoushouldnotabuseitItisfinetodoafewfullrange-of-motionmoveswithoutwarm-upbutnotmanyTakekickboxingorkaratekicksforexamplemdashkicksinvolvesuddentwistingorbendingofthetrunksonotwarmingupcanresultinbackpainThebackiswrappedindeeplayersofmusclesandthelargeranddeeperthemassofmusclesthemoretimeittakestowarmitupWarmingupbeforeeffortfacilitatesrecoveryafterit

DevelopinggreatflexibilityisoneoftheeasiesttasksinathletictrainingIttakeslittletimeandefforttoreachanexceptionallevelWithrationaltrainingflexibilityimprovesfromdaytoday(Ozolin1971)WhythendosomanypeoplespendhoursweeklyyearafteryearandgetsuchmeagerresultsHerearethemostcommoncausesofdifficultiesindevelopingathleticformflexibilityinparticular

Thewrongwarm-upDoingstaticstretchesdoesnotsufficientlyraisemuscletemperatureitdoesnotincreasebloodflowthroughmusclesitdoesnotwarmupjointsorprepareyouforfurthereffort

ThewrongtrainingloadTrainingloadsthataretoogreatwithoutenoughrestcausechronicfatigueIfyoubeginyourworkoutstillsoreafterthepreviousoneyouareaskingforaninjuryoratleastyouhamperyourfurtherprogress

ThewrongsequenceofeffortsIfyouusethewrongsequenceofeffortsinaworkoutorinamicrocycleitmaydoubleortripleyourrecoverytime(AmicrocycleisasetofworkoutsItusuallylastsoneweekInformationonhowtoarrangeworkoutsinmicrocyclesisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

ThewrongmethodsIncorrectmethodsofteachingskillsmayresultintoomanyrepetitionsofagivenexerciseandchroniclocalfatigueChoosingmethodsthatdevelopathleticabilitiesandskillsinwaysthatinterferewiththedevelopmentofflexibilityaswellastotalathleticdevelopmentisreallyanumbrelladifficultythatcoversalltheproblems

ApplyingthemethodologyyoufindadvocatedhereinyourtrainingwillpreventyoufrommakinganyoftheprecedingmistakesTheseprinciplesareincludedinthedescriptionsofstretchingmethodsIfyoufollowtheinstructionstotheletteryouwillnotgowrong

MethodsofstretchingThereareseveralmethodsforimprovingflexibilityInthisbookyouwillfindonlythesafestandmostefficientoftheseYourchoiceofmethod(orcombinationofmethods)dependsonyoursportandtheshapeyouarein

DynamicstretchingDynamicstretchinginvolvesmovingpartsofyourbodyandgraduallyincreasingreachspeedofmovementorbothPerformyourexercises(forinstancelegraisesorarmswings)insetsofeighttotwelverepetitionsIfafterafewsetsyoufeeltiredmdashstopFatiguecausesadecreaseintheamplitudeofyourmovementsDoonlythenumberofrepetitionsthatyoucandowithoutdiminishingyourrangeofmotionMorerepetitionswillonlysetthenervousregulationofthemuscleslengthattheleveloftheselessthanbestrepetitionsandmaycauseyoutolosesomeofyourflexibilityWhatyourepeatmoretimesorwithagreatereffortwillleaveadeepertraceinyourmemoryAfterreachingthemaximalrangeofmotioninajointinanydirectionofmovementyoushouldnotdomanymorerepetitionsofthismovementinagivenworkoutEvenifyoucanmaintainyourcurrentmaximalrangeofmotionovermanyrepetitionsyouwillsetanunnecessarilysolidmemoryoftherangeofthesemovementsYouwillthenhavetoovercomethesememoriesinordertomakefurtherprogress

DynamicstretchesdonotinvolvestoppingandholdingthestretchedpositionSuchholdingisthefeatureofstaticactivestretches(seedefinitionbelowonthispage)

Onerelativelyrecentstudy(Bandyetal1998)confusestheissuesomewhatbymisnamingcertainstaticactivestretchesasldquodynamicrangeofmotionexercisesrdquoAreadermisledbythattermwhichBandyappliestoraise-and-holdstretchesmightwronglyconcludethatdynamicstretchingdoesntmeasureuptowhatitissupposedtodo

WhatisdynamicstretchingsupposedtodoItincreasesdynamicactiveflexibilityYourbodyinmotionincreasesitsspeedofmovementoritsrangeorbothTheseareresultsyoumeasureindynamicmotionsnotinstaticpositions

DonotconfusedynamicstretchingwithballisticstretchingeitherInballisticstretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyand

stretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyandabruptlyincreasetherangeofmotionBallisticmovementcannotbeadjustedorcorrectedoncestartedBallisticorbouncestretchesmayresultinimmediateaswellasresidualpainmdashthesymptomofldquominuteinjurytosofttissueinvolvedinthestretchingrdquowhichthesubsequentstrenuousexercisesmayaggravateldquotothepointofseriousmuscledamagerdquo(LoganandEgstrom1961)NelsonandKokkonen(2001)showedthatmaximalforceinkneeflexiondeclinedontheaverageby75andinkneeextensionby56aftersix15-secondballisticstretchesmdashbobbinginastretchmdasheventhoughmorethan10minutespassedbetweenballisticstretchingandstrengthtests

Indynamicstretching(asopposedtoballisticstretching)therearenobobbingbouncingorjerkymovementsandthemovementsarecontrolledthoroughlyeventhoughtheyarequitefastIndynamicstretchingthestretchisnotsuddenunlikeinballisticstretching

Practicallythesamedynamicstretch(forexamplealegswing)canbeperformedwithcontrolthroughthewholerangeofmovementorwithnocontroloverasubstantialpartofthemovementwhenthestretchtakesplaceorasanythinginbetween

StaticactivestretchingStaticactivestretchinginvolvesmovingyourbodyintoastretchandholdingittherethroughthetensionofthemuscle-agonistsinthismovementYoumaynoticethattheharderyoutensetheagonisticmusclesthelessresistanceyoufeelfromthestretchedmuscles

Staticactivestretchesincreasebothyourstaticactiverangeofmotionandyourstaticpassiverangeofmotion(Bandyetal1998RobertsandWilson1999)Longer(15seconds)staticactivestretchesaremoreeffectiveforincreasinganactiverangeofmotionthanshorter(5seconds)onesBothdurations(5secondsand15seconds)causesimilarincreasesinthepassiverangeofmotionmdashwhichexceedthestaticactiverange(RobertsandWilson1999)

RelaxedstretchingforstaticpassiveflexibilityRelaxedstretchinginvolvesrelaxingyourbodyintoastretchandholdingittherebytheweightofyourbodyorbysomeotherexternalforceThistypeofstretchingismoreeffectivethandynamicstretchingforincreasingthestaticpassiverangeofmotionanddecreasingtheamountofforceneededtoholdastretchmdashthetensioninastaticposition(McNairandStanley1996McNairetal2001)Relaxedstretchesincreasestaticpassiverangeofmotionmorethanstaticactivestretches(Bandy

etal1998)

RelaxedstretchesrelievecrampsofoverstimulatedmusclesSlowandlightrelaxedstaticstretchingisusefulinrelievingspasmsoccurringinmusclesthatarehealingafteraninjuryorarejustsore(deVries1961)StretchingofsoremuscleshowevermayfurtherdamagethemAfterallsorenessisasignofmuscletissuedamageandSmithetal(1993)showedthatstretchingmaycausedelayedonsetmusclesorenessSoifyoufeelthatastretchmayrelievespasmsinthesoremusclestobesafestretchlightlymdashonlyasmuchasittakestofeelrelief

CautionAfteraninjuryyoushouldnotexerciseorstretchatalluntilyouhavehealedsufficientlyandyouhavecheckeditwithyourdoctor

Forincreasingstaticrangeofmotionthemosteffectivedurationofrelaxedstretchesis30secondsandthemosteffectivefrequencyisonceperday(BandyandIrion1994Bandyetal1997)

IsometricstretchingforstaticpassiveflexibilityUsingpositionssimilartothoseinstaticpassivestretchingandaddingthestrongtensionsofstretchedmusclesyoucancausepostcontractiverelaxationsandsubsequentlyincreasesinthestretch(TheserelaxationsfollowingstrongtensionsfeeljustlikeDrJacobsonsProgressiveRelaxation)Foragreatereffectasyourelaxthestretchedmuscleyoucantenseitsantagonistsiethemusclesthatopposeit(EtnyreandAbraham1986a)Eventuallywhenyouachieveyourmaximal(atthisstageoftraining)stretchyouholdthelasttensionforseveralsecondsThisincreasesthestrengthofthemusclesinthispositionEvenwithouttheselasttensionscontract-relaxstretchingimprovesyourrangeofmotionbothinpassiveandactivemovementsaswellasyourstrengthinconcentricisometricandespeciallyineccentricactions(Handeletal1997)

Isometricstretchingisthefastestandthemostefficientmethodofincreasingstaticpassiverangeofmotion(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)BecauseofthestrongandlongtensionsinthistypeofstretchingapplyitaccordingtothesameprinciplesasotherstrengthexercisesYoushouldallowsufficienttimeforrecoveryafterexercisingdependingonyourshapeandonthetotalvolumeofexercisestheirintensityandthesequenceofeffortsDonotexercisesohardas

tomakeyourmusclessoreanddonotexercisesoremusclesstrenuouslyMusclesorenessisaccompaniedbylossofstrengthandofrangeofmotion(MilesandClarkson1994)soifyoumakeyourmusclessoreoftenyouwillreduceyourflexibilityMuscleshorteningismostpronounced2daysafterperformingtheexercisesthatcausedmusclesoreness(Clarksonetal1992)Itisagoodideatodoisometricstretchesinstrengthworkoutsandondayswhenrecoveringfromtheseworkoutsdoeitherstaticrelaxedstretchesorreplacethelastlongtensioninyourisometricstretchesbyjustholdingtherelaxedmusclesinthefinalstretch

ToincreasestaticpassiveflexibilitydoisometricstretchesatleasttwiceaweekdependingonyourrecoverythoughWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekThebesttimeforisometricstretchingistheendofaworkoutmdashthisisthetimewhenisometricstretchesaremosteffective(Molleretal1985)Formaintainingflexibilityitmaybeenoughtodoisometric(contract-relax)stretchingonceperweek(Wallinetal1985)Youwillgethelpinsortingthesevaryingrecommendationsinchapter5

Doingbothisometricandstaticactivestretchingyouwillmostquicklydevelopstaticformsofflexibility

Todeveloppassivemobilityupto90ofwhatisanatomicallypossibleforankleandkneejointsitusuallytakesupto30daysforjointsofthespineupto60daysandforhipjointsfrom60to120days(StarzynskiandSozanski1999)

TumanyanandDzhanyan(1980)intheirresearchonpassiveandactiveformsofstaticflexibilityshowedthat

mdashpassivestretchingwhichincreasespassiverangeofmotioncausesparallelincreasesinactiverangeofmotionwiththedifferencebetweenthemunchanged

mdashstrengthexercisesdonethroughoutthefullrangeofmotionincreaseactiverangeofmotionandsoreducethedifferencebetweenpassiveandactiverangeofmotionand

mdashdoingbothpassivestretchingandstrengthexercisesincreasesbothpassiveandactiverangeofmotionwhiledecreasingthedifferencebetweenthem

Strengthexercisesforincreasingflexibilityaresimilartostretchesexceptthatwhatwouldbethefinalpositionofastretchistheinitialpositionofastrength

whatwouldbethefinalpositionofastretchistheinitialpositionofastrengthexerciseForexamplestrengthexercisesforincreasingshoulderflexibilityaredonefromstretchedpositionswithresistancelightenoughtostretchtheexercisedmuscleswithoutthedangerofoverstretchingthem(Platonov1997PlatonovandFesenko1990)Making3-to5-secondstopsatthemaximalstretchincreasestheeffectivenessoftheseexercises(Platonov1997)Whentheresistanceisjustright(nottooheavy)therangeofmotionincreasesineachsuccessivesetofsuchexercisesIfthestrengthexercisesmerelyinvolveallmusclesaroundajointbutdonotputthemonastretchineverypossibledirectiontheymaycauselossofflexibilityintheunexerciseddirections(GirouardandHurley1995)

EarlymorningstretchingIfyouneedtoperformmovementsrequiringconsiderableflexibilitywithnowarm-upyououghttomaketheearlymorningstretchapartofyourdailyroutine(Ozolin1971Wazny1981b)EarlymorningstretchingwhichyouwoulddobeforebreakfastconsistsofafewsetsofdynamicmovementsmdashforexamplearmswingsandlegraisestothefrontrearandsidesBeforedoingthesedynamicstretcheswarmupallyourjointswitheasymovementsDothestretchingbeforebreakfastbecauseafterthemealbloodflowinthemusclesisdiminishedwhichdecreasesflexibilityandbecausedoingdynamicstretchessuchashighlegraiseswithafullstomachisnotgoodfordigestion

DonotdoisometricstretchesinthemorningifyouplantoworkoutonstrengthorflexibilitylaterinthedayIsometricstretchesmaybetooexhaustingforyourmusclesifyoudothemtwiceadayYoumustallowasufficienttimeforrecoverybetweenexercises

Thewholeearlymorningroutinecantakeabout30minutesforbeginnersandonlyafewminutesforadvancedmdashafterreachingthedesiredlevelofflexibilityyouwillneedlessworktomaintainitYoushouldnotgettiredduringthemorningstretchingThepurposeofthisstretchingistoresetthenervousregulationofthelengthofyourmusclesfortherestofthedayRememberDonotworktoohardbecausefatiguereducesyourrangeofmotionindynamicmovementsandifyouoverdoityouwilldefeatthepurposeofthisexercise

Usuallynospecialcool-downisneededaftertheearlymorningstretchingIfindoingagreatnumberofrepetitionsyoumanagetoconsiderablyraiseyourtemperatureandpulserateslowdownthepaceofthelastsetsandthenspendaminuteortwowalkingIfyouhavelotsoftimeinthemorningyoucanalsodosomerelaxedstaticstretchesattheendofyourmorningstretch

StretchinginyourworkoutInyourtrainingusedynamicstretchesrightafterwakingupasyourmorningstretchandlateratthebeginningofyourworkoutasapartofawarm-up(Wazny1981b)Dostaticstretchesafterdynamicexercisessuchasrunningjumpingthrowingkickingorwrestlingthatmakeupthemainpartofyourworkoutpreferablyinacool-downIfyouneedtodisplaystaticflexibilityinthecourseofyourworkoutoreventthendotheseexercisesattheendofthewarm-up

Aproperlydesignedworkoutplanincludesthefollowingparts

1Thegeneralwarm-upincludingcardiovascularwarm-upandgeneraldynamicstretching(nostaticstretchesunlessyouareagymnastandtheroutineyoupracticeincludesstaticflexibilitydisplayssuchassplitsandbridges)

2Thespecificwarm-upinwhichmovementsresemblemorecloselytheactualsubjectoftheworkout

3Themainpartoftheworkoutinwhichyourealizeyourtaskforthisworkout

4Thecool-down

Thewholewarm-upshouldtakenomorethan30minutesDedicateabout10minutesofthistimetodynamicstretchingWarmingupshouldinvolveagradualincreaseintheintensityofyourexercisesTowardtheendofawarm-upusemovementsthatresemblemorecloselythetechniquesofyoursportorthetaskassignedforthisworkout

InNewYorkCityIhaveseenpeoplesittingonheatersinordertowarmupbeforeakickboxingworkoutApparentlytheydidnotrealizethatwarminguphastoprepareallsystemsofthebodyinorderforyoutoperformattopefficiencyIthastoaffecttheheartbloodvesselsnervoussystemmusclesandtendonsandthejointsandligamentsmdashcertainlynotjustoneareaofthebodyOneofthebestbooksonphysicaltherapy(HertlingandKessler1996)hasitrightldquoWarm-upisanincreaseinbodyheatbyactivemuscleuseforthepurposesofloweringsoft-tissueviscosityandenhancingbodychemicaland

metabolicfunctionstoprotectandpreparethebodyformoreaggressivephysicalactivityActivemuscle[warm-up]islikelytobemoreproductivethanpassivemeansofheatingbecausepassiveheatingdoesnot[adequately]enhancethemetabolicandcardiacfactorswhicharealsoimportantrdquo

Beginyourwarm-upwithlimberingupsuchasjointrotationsstartingeitherfromyourtoesoryourfingersMakeslowcircularmovementsuntilthejointmovessmoothlythenmovetothenextoneIfyoustartfromyourfingersmoveontoyourwristsfollowedbyyourelbowsshouldersandneckContinuewithtwistingandbendingofyourtrunkfollowedbymovementsinthehipsthekneestheanklesandfinallythetoesIfyoustartfromyourtoestheorderisreversedTheprinciplesarefromdistantjointstoproximal(tothecenterofthebody)fromoneendofthebodytotheother(toptobottomorviceversa)endingwiththepartofthebodythatwillbestressedmostinthenextexerciseThislastprincipleappliestoallpartsofaworkout

NextengageinfiveminutesofaerobicactivitysuchasmarchingorjoggingcombinedwithtrunktwistsleansarmswingsskipskneeraisesorshadowboxingmdashanythinghavingasimilareffectonthecardiovascularsystemFlexibilityimproveswithanincreasedbloodflowinthemuscles(Wazny1981b)

FollowthiswithdynamicstretchesmdashlegraisestothefrontsidesandbackandarmswingsforexampleDolegraisesinsetsoftentotwelverepetitionsperlegDoarmswingsinsetsoffivetoeightrepetitionsDoasmanysetsasittakestoreachyourmaximumrangeofmotioninanygivendirectionThetotalnumberofrepetitionsneededforreachingthemaximalrangeofmotionincreaseswithageItmaytake15-25repetitionsfor8-year-oldstoreachthemaximumrangeinshoulderandhipjointsbut30-45repetitionsfor17-year-olds(Raczek1991)Forproperlyconditionedathleteseventhosewhoaremucholderusuallyonesetineachdirectionisenoughwarm-uphowever

Doingstaticstretchesinthewarm-upforaworkoutthatconsistsofdynamicactionsiscounterproductiveanditcertainlydoesnotpreventinjuries(Shrier1999Popeetal2000)Thegoalsofthewarm-upareanincreasedawarenessimprovedcoordinationimprovedelasticityandcontractibilityofmusclesandagreaterefficiencyoftherespiratoryandcardiovascularsystemsStaticstretchesisometricorrelaxedjustdonotfitinhereIsometrictensionswillonlymakeyoutiredanddecreaseyourcoordinationPassiverelaxedstretchesontheother

handhaveacalmingeffectandcanevenmakeyousleepyAproperwarm-upimprovesthemechanicalchemicalandneuralaspectsofyourmusclesfunctionandthuspreventsinjuriesbutanimproperwarm-upincludingwrongstretchingmaypredisposeyoutoinjuries(Safranetal1989)

SomereasonsnottodostaticstretchesbeforeexerciseaccordingtoShrier(19992000)

mdashThereisnoscientificevidencethatstaticstretchingbeforeexercisereducestheriskofinjury

mdashEvenmildstaticstretchingcandamagemusclecells

mdashStaticstretchingincreasespaintolerance

InthewordsofDrShrier(2000)ldquoItdoesnotseemprudenttoincreaseonestolerancetopainpossiblycreatesomedamageatthecytoskeletallevelandthenexercisethisdamagedanesthetizedmusclerdquo

ForaperiodfromseveralsecondsuptofiveminutesfollowingastaticstretchyoucannotdisplayyourtopagilityormaximalspeedbecauseyourmusclesarelessresponsivetostimulationmdashyourcoordinationisoffRelaxedstaticstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandcontractileforceforuptoonehour(Fowlesetal2000)Relaxedstaticstretchesimpairtheactivityoftendonreflexesmdashseveral30-secondstaticstretchesofthecalfmusclesreducethepeakforcetheforceriserateandthehalfrelaxationrateoftheAchillestendonreflex(RosenbaumandHennig1995)

Maximalforceproductionisimpairedforseveralminutesafterstrenuousstretchingwhetherstaticorballisticbouncing(Stretchingisstrenuouswhenyoudoitatthepainthresholdanditislightwhenyoufeelasensationofstretchbutnotpain)Kokkonenetal(1998)showedthatmaximalforceinkneeflexiondeclinedontheaverageby73andinkneeextensionby81aftersix15-secondstaticstretcheseventhough10-25minutespassedbetweenstaticstretchingandstrengthtestsMaximalforceofthelegsmaydeclinelessornotatallifanathletewalksforafewminutesfollowingstaticstretchingandpriortoresistanceexerciseaninadvertentrevelationduetopoordesignofastudybyMorgan(2000)Reductionofactivationorimbalanceinactivitythatfollowsstaticstretchingismorelikelytocauseaninjurythanareductioninstrength(Murphy1991)(Thisappliestoasingleworkoutandnottolong-termtrainingAlong-term[3-12weeks]stretchingprogrammayimprovestrengthperformance[KokkonenandLauritzen1995Wilsonetal1992Worrelletal1994])

AlloftheabovenotwithstandingEastEuropeansportstrainingauthoritiesconsideralternatingstretcheswithsetsofresistanceexercises(foreithermaximalstrengthorformuscularendurance)averyeffectivemeansfordevelopingbothflexibilityandstrength(Platonov1997PlatonovandFesenko1990)Youhavetokeepinmindthata)exercisesdevelopingmaximalstrengthneednotinvolveovercomingmaximalresistancenormovingatahighvelocityandb)anathletewhowantstoalternateresistanceexerciseswithstretchesneeds

andb)anathletewhowantstoalternateresistanceexerciseswithstretchesneedstobewellattunedtotheeffectsofeitheroftheseexercisesonhisorhermusclesInsuchalternatingworkeachsetofstretchescausesanincreaseoftherangeofmotionovertheinitialvalueandeachfollowingsetofresistanceexercisescausesareductionintherangeofmotionbuttheincreasesarelargerthanreductionssothefinalrangeofmotionisconsiderablygreaterthantheinitialrange(Platonov1997)

StaticstretchingreduceddropjumpperformanceandtendedtodecreaseexplosiveforceproductionProprioceptiveNeuromuscularFacilitation(PNF)stretchinghasasimilareffectbutnotstatisticallysignificantmdashmeandropjumpperformancereducedby32andmeanexplosiveforceproductionreduced33(YoungandElliott2001)InYoungandElliottsstudyjustasinMorgansthetestedathletesalsowalkedforafewminutesbetweenstretchesandjumpswhichmaybethereasonforsuchsmalldecreasesinperformance

CautionIfyoutrytomakeafastdynamicmovementimmediatelyafterastrenuousstretchwhetherstaticorbouncingyoumayinjurethestretchedmuscles

Afterthegeneralwarm-upyoucanmoveontoasport-ortask-specificwarm-upThechoiceofexercisesinthespecificwarm-updependsonyoursportandonthesubjectoftheworkoutmdashdifferentifdevelopingstrengthisthesubjectdifferentifdevelopingenduranceanddifferentyetiflearningatechniquewitheachtechniquerequiringdifferentwarm-upandlead-upexercises(StructuringworkoutsfordevelopingthoseandotherabilitiesandskillsisexplainedinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

Aspecificwarm-upshouldblendwiththemainpartofyourworkoutWhenthemainpartisoveritisthentimeforthecool-downandfinalstretchingUsuallyyouwouldonlyusestaticstretcheshereYoucanstartwiththemoredifficultstaticactivestretchesthatrequirearelativeldquofreshnessrdquoAfteryouhaveachievedyourcurrentmaximumreachinthesestretchesmoveontoeitherisometricorrelaxedstaticstretchesorbothfollowingtheisometricstretcheswithrelaxedstretches

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyouhaveatthisstageofyourtraining

reachthelimitofmobilitythatyouhaveatthisstageofyourtraining

AfteralltheisometricstretchesyoucandorelaxedstretchesforthesamemusclegroupsmdashifyoufeellikeitTherelaxedorstaticpassivestretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingrelaxedstaticstretchesafterisometricstretchesmayincreaseyourpassiverangeofmotionandreducetensioninstaticstretchesfurtherthanusingeithertypeofstretchesaloneAfterthefinalstretchesmarchorwalkaroundthegymortrackforafewminutestohelptheneuralregulationofyourmusclesreturntonormal

ThisistheendofyourworkoutIfyoudonotparticipateinanysportstrainingbutstillwanttostretchjustskipthespecificwarm-upandthemainpartofworkoutDoonlythestretchesstartingwiththedynamicandendingwiththestatic

QuestionIam29yearsoldIdothestrengthworkouttwiceaweekandIusethefollowingexercises

warm-up5minutes

dynamicstretches

squat(3x12)

isometricstretch

adductorflies(100reps)

goodmorninglift(3x12)

relaxedstaticstretch

IpickonlyoneexercisepermusclegroupbothinisometricandstaticandIdoit3-5timestensingineachtime3-5timesforthreetofivesecondsIsthissequenceandmethodcorrect

AnswerYesthisisanexampleofagoodsequenceofexercises

Ifyoufollowmyadvicetotheletterandtherestofyourathletictrainingisrunrationallyyoushouldbeabletodisplayyourcurrentlevelofflexibilitywithinamonthwithoutanywarm-upBycurrentlevelofflexibilityImeanthelevelyounormallydisplayduringaworkoutwhenyouaresufficientlywarmedupOfcourseitisstillbettertowarmupbeforeanyexercisesBeingabletodosplitsandhighkickswithoutawarm-updoesnotmeanthatyouarereadytoexerciseWarmingupletsyouperformefficientlyduringyourworkoutorsportseventandspeedsuptherecoveryafterwardMusclespreparedforworkdonotgetasmuchmechanicalandchemicaldamageastheunpreparedones

AfteryouattaintherequiredreachofmotionyoumayreducetheamountofworkdedicatedtomaintainingthisflexibilityMuchlessworkisneededtomaintainflexibilitythantodevelopitYouwillhavetoincreasetheamountofldquomaintenancerdquostretchingasyouagehowevertocountertheregressofflexibilityrelatedtoaging

TheuseofpartnersinstretchingThepracticeofusingpartnersinstretchingisawasteoftimeanditisdangerousThehelperisneitherstretchingnorrestingThedangerofusingapartnerinstretchingisobviousThepartnerdoesnotfeelwhatyoufeelHeorshecaneasilystretchyouabitmorethanyouwouldlikeIfyoufeelpainandletyourpartnerknowaboutitbythetimethepartnerreactsitcanbetoolate

ChildrenandflexibilitytrainingPreschoolchildren(ages2to5)donotneedtodedicateasmuchtimetoflexibilityexercisesasolderchildrenandadultswhomayhavetospendasmuchas5-15minutesperworkoutonflexibilityTheirbodiesaresopliablethatinthecourseofnaturalplaytheywillputtheirjointsthroughthefullrangeofmotion(Drabik1996)

Fromtheageof6to10themobilityofshoulderandhipjointsisreducedTopreventthisreductionofmobilitychildreninthisagerangemustdodynamicstretchesforshoulders(armraisesandarmrotationsinalldirections)andhips(legraisesinalldirections)Flexibilityofthespinereachesitsnaturalmaximumatages8-9(Drabik1996)Strivingtoincreasethespinesrangeofmotionbeyondthenaturalmaximumaswellasrepetitivebendingandtwistingofthespinemaycauseallsortsofproblemsmdashstressfracturestothegrowthplatesofthevertebraespondylolysisspondylolisthesisandslippeddiscsmdashresultinginlifelongbackproblems(Micheli1990)Somegymnastspayfortheirspinesgreatflexibilitybywearingbodybracesandspendingtherestoftheirlifeinpain

Avoidstaticstretchesofallkinds(passiveactiveisometric)inchildrenstrainingbecauseexcitationdominatesoverinhibitioninachildsnervoussystemThismeansthatitishardforchildrentostaystillrelaxandconcentrateproperlyonfeedbackfromtheirmusclesforperiodsaslongasstaticstretchesrequire(Drabik1996)IsometricstretchesrequireconcentrationandbodyconsciousnesstoproperlyinterpretsensationscomingfromthestretchedandstronglytensingmusclessoasnottoinjurethemIsometricstretchesthatstartfromthestandingpositionleadingtothesidesplitputsidewardforceonthekneesThisforcecanwithrepeatedapplicationstretchtheligamentsanddeformjointsurfacesofthekneesandthuscauselooseandknockedknees(Alter1996)

CautionDonotdoballisticisometricandstrenuousrelaxedstretchesbeforethesecondstageofadolescencebecausechildrensmusclesdonotresiststretchingasmuchasthoseofadultsandthesekindsofstretchescausetheirligamentstobestretched(Raczek1991)Ballisticstretchesinwhichyoubouncetoincreaseyourmaximumstretcharerisky(Ciullo

inwhichyoubouncetoincreaseyourmaximumstretcharerisky(CiulloandZarins1983)andmostlyuseless

Staticactivestretchesespeciallyliftingthelegandholdingithighwithoutanysupportcompressthespineandmayincreaselordosisbecausetheybendandtwistthespinewhilethehipflexor(iliopsoas)ofthatliftedthighispullingatthelumbarvertebraeIfyouhavetodosuchlegliftsasmightbethecaseingymnasticsforexampleyoushouldimmediatelyfollowthemwithexercisesandstretchesthatcorrectlordosis(pelvictiltsforwardbends)

Ages10to13(beforethegrowthspurt)iswhenyouintensifyflexibilitytrainingbecausechildrenbygainingmassfasterthanheightgetstrongerandmoreactiveIncreasedactivitywithoutanincreasedamountandintensityofstretchesmayreducetheirflexibility(Drabik1996)

Duringthegrowthspurt(13to15)heightmayincreasenearlyoneinchinamonthMicheli(1990)statesthatmusclesandtendonsdonotelongateasquicklyasgrowingbonesandtheresultinglossofflexibilityleadstooveruseinjuriesSpecificallyMichelisaysanexcessivelumbarlordosisleadingtobackinjuriesresultsfrombonesofthespinegrowingfasterthanitsmusclesandthatpaininthekneecapandeventuallydestructionofitscartilageiscausedbydoingtoomuchknee-bendingwhenthequadricepsistightenedbytherapidgrowthofthighbones(Micheli1990)Alargestudyonmorethan900highschoolstudentshoweversuggeststhatlossofflexibilityisnotcausedbygrowthbutonlyassociatedwithit(Feldmanetal1999)Inanycasestretchesshouldtargetthesemusclesthatareoverlytightotherwisethechildwilldevelopbadpostureorgetinjured(Micheli1990)Duringthisfirststageofadolescenceallbonesligamentsandmusclesareweakenedandyoushouldthereforeavoidstressingthetrunkbymanyrepetitionsofbendsandtwists

Inthesecondstageofadolescenceafterthegrowthspurt(15to19)youcanintensifyflexibilitytrainingonceagainanddosport-specificstretchesinqualityandquantitysimilartothoseforadults(Drabik1996)

LPMatveev(Matveyev[Matveev]1981)pointsoutthattheeffectivenessofflexibilitytrainingisgreatestduringchildhoodandteenageyearsandwarnsagainstexceedingtherangesofmotionpermittedbynormaljointstructureldquoExcessivedevelopmentofflexibilityleadstoirreversibledeformationofjointsandligamentsdistortsstanceandadverselyaffectsmotorabilitiesrdquohesays

TheelderlyandflexibilitytrainingCanyouimproveyourflexibilityifyouarefiftyorsixtyyearsoldWhynotEighty-year-oldpeoplecanHowfaryoucanimproveinabsolutetermsiewhatrangeofmotionyoucanachievedependsontheinitiallevelofyourflexibilityandstrength

Pastmaturitybothflexibilityandstrengthdeclinepartlyduetoagingandpartlyduetoinactivity(Basseyetal1989Gersten1991JamesandParker1989)Strengthandflexibilitytrainingcandecreasetheage-relatedlossofstrengthandmaintainorrestoreflexibility(AmericanCollegeofSportsMedicinePositionStand1998Buckwalter1997)Strengthtrainingalonewithoutanystretchingmdashwithresistancepermittingmaximally6-10repetitionswithoutstrainingatafullrangeofmotionmdashcanincreaseflexibilityoftheelderly(Barbosaetal2002)

Evenelderlymenandwomenoverseventyyearsoldcanincreasetheirflexibility(Brownetal2000Lazowskietal1999)Withstrengthtrainingtheelderlyevenintheir90scanincreasetheirstrengthandmusclemassmdashnotasfastandasmuchasyoungpeoplebuttheycan(Fiataroneetal1990Lexelletal1995)andtheresponsivenesstostrengthtrainingdeterminestheeffectivenessofisometricstretchesmdashthemostintensestretchesmdashaslongasthestructureofthepersonsjointsisnotanobstacle

Ultimatelywhetheranelderlypersoncanincreasehisorherflexibilitydependsontheindividual

Toseeifthestructureofjoints(shapeofbonesandlengthofligaments)permitsreachingtheextremesofnormalrangeofmotionperformtestssuchasthoseshowninthechapter8ldquoAlltheWhysofStretchingrdquoToseeifagivenkindofstretchesworksforyoumdashtrythemandseeForexampletoseeifisometricstretchesareeffectiveandsafetrythemIfcontractingastretchedmusclehelpstoincreasetherangeofmotionuponrelaxingthismusclethentheisometricstretchesareeffectiveIfrepeatingthesestretcheseverycoupleoreveryfewdaysdoesnotcauseapersistentmusclesorenessorpainorweaknessmdashthenmostlikelytheyaresafeSimilartrialscanbemadewithotherkindsofstretches

InthefollowingchaptersyouwillfindapracticaldemonstrationofprinciplesdiscussedupuntilnowTheexercisesareshowninthesequencethatyoushoulduseinaworkoutfromdynamicmovementstostaticonesgraduallymovingfromaverticaltoahorizontalpositioneachexerciseevolvingfromapreviousoneYouwillfindmorethantheabsolutelyessentialnumberofstretchesforaparticulargroupofmusclesThiswayinplanningaworkoutyouhavemanyexercisestochoosefromandarrangeinamethodicallycorrectsequencethatsuitsthesubjectoftheworkoutThisdoesnotmeanthatyoushoulddoalloftheminanyofyourworkoutsmdashoneofeachtypeofstretchforagivengroupofmusclesisusuallyenoughSoinaworkoutyouwoulddoonedynamiconeisometricandonerelaxedstretchforthehamstringforexampleConsiderthefacilitieswhereyouwillworkoutandwhatkindofexerciseswillprecedeandfolloweachstretchYoudonotwanttositinapuddletostretchyourhamstringforexampleYoudonotwanttodirectlychangepositionfromstandingtolyingdown(orviceversa)withoutstretchingintheintermediatepositions

MostphotographsinthefollowingchaptersshowonlythefinalpositionsofstretchesTostartdoinganyofthesestretchesyoudonothavetoleanyourtrunkspreadyourlegsortwistyourarmsasfarasthesephotographsshow

3DynamicStretchingDynamicflexibilitytheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxingtheextendedmuscleswithcontractingthemovingmusclesBesidesperfectingintermuscularcoordinationdynamicstretchingreducespassiveresistancetomovementthroughouttherangeofmotion(McNairandStanley1996McNairetal2001)

FatigueusuallyreducesdynamicflexibilitysodonotdodynamicstretchingwhenyourmusclesaretiredunlessyouwanttodevelopaspecificenduranceandnotflexibilityDynamicstretchingismosteffectivewhenyoucarryitoutdailytwoormoretimesaday(Ozolin1971)RussianresearcherLPMatveev(Matveyev[Matveev]1981)citesoneexperimentOnegroupofathletesdidtwosessionsofdynamicstretchingeverydayforfivedayswiththirtyrepetitionspersessionResults(increasesindynamicrangeofmotion)forthatgroupweretwiceasgreatasforthegroupthatfollowedaregimenthesameineveryrespectexceptwithadayofrestfollowingeachworkingday

AccordingtoMatveeveighttotenweeksissufficienttoachieveimprovementresultingfromactingonthemusclesAnyfurtherincreaseofflexibilityisinsignificantanditdependsonlong-termchangesofbonesandligamentsSuchchangesrequirenotintensivebutratherextensivetrainingieregularloadsoverthecourseofmanyyears(Matveyev[Matveev]1981)

DynamicstretchesareperformedinsetsgraduallyincreasingtheamplitudeofmovementsinasetThenumberofrepetitionspersetis5-15ThenumberpersessionneededtoreachthemaximalrangeofmotioninajointdependsonthemassofmusclesmovingitmdashthegreaterthemassthemorerepetitionsAreductionofrangeisasigntostopAwell-conditionedathletecanusuallymakeasetof40ormorerepetitionsatmaximalamplitude(Matveyev[Matveev]1981)

Dodynamicstretchesinyourearlymorningstretchandasapartofthegeneralwarm-upinaworkout(Stretchinginthemorningisjustaseffectiveasatanyothertimemdashprovidedyouwarm-upwell[MatveyevMatveev1981Wazny1981b])Ondaysyoudonotworkoutyoustillshoulddodynamicstretches

twiceeverydaymdashonceintheearlymorningstretchandoncemorelaterintheafternoonTheafternoonstretchingsessioncanincludethesamedynamicstretchesasthemorningstretchIfyouworkatnightandsleepduringthedaydotwosessionsofdynamicstretchingtoooneafteryouwakeupandonemoreafewhourslater

StartyourmovementsslowlygraduallyincreasingtherangeandthespeedofmovementsDonotldquothrowrdquoyourlimbsratherldquoleadrdquoorldquoliftrdquothemcontrollingthemovementalongtheentirerangeThenafteryouhavenearlyreachedyourfullrangeofmotionyoucanincreasethevelocityofthelimbsothelastfewinchesofitstrajectorycanbelesscontrolledmdashbutstillthestretchshouldnotbesuddenLoganandMcKinney(1970)applytheprincipleofspecificadaptationtoimposeddemandsinthecaseofflexibilityThisprinciplemeansthateventuallyeitherattheendofthefirstsetofdynamicstretchesorinothersetsyoushouldstretchatavelocitynotlessthan75ofthemaximalvelocityusedinyouractualskillakickforexample

AsarulesynchronizeyourbreathwithstretchessoyoubreatheoutwithflexingyourspineorcompressingyourribcageandbreatheinwhenextendingyourspineandexpandingyourribcageThisishowitisdoneindynamicexercisesofyogamdashSuryanamaskar(Grochmal1986)Forexamplebreatheoutwhenbendingyourtrunkforwardsoyouendyourexhalationatthegreateststretchbutwhenbendingyourtrunktothebackbreathein

Dynamicstretches

Neck

UsuallyyouusenospecialdynamicstretchesfortheneckWhatyouhavedoneatthebeginningofyourwarm-up(doingjointrotations)shouldbeenough

Arms

Swingyourarmsbackwardatvaryingangles

CrossingyourarmsinfronttouchyourshoulderbladeswithyourhandsthenstraightenthearmsandtouchyourhandsbehindyourbackToincreasetherangeofmotiontothebackyoucanrotateyourarmsinwardsothepalmsofyourhandsfaceout

Legs

BeginnersmayhavetostartwithagreatnumberofrepetitionsmdashfourtofivesetsoftentotwelverepetitionsperleginanygivendirectionveryslowlyincreasingtheheightatwhichthelegisraisedYoucanswitchthelegaftereachrepetitionorafterasetAfteramonthortwoyouwillnoticethatittakeslessrepetitionstoreachamaximumrangeofmotionEventuallyonesetoftwelverepetitionsineachdirectionperlegwillbeenough

LegraisetothefrontWithyourhandasatargetitiseasytoevaluateyourprogressMaintaingoodposture(straighttrunk)andyourhandcanserveasastopforverydynamic(explosive)legraisesStartaslowasfeelscomfortableKeepyoursupportinglegstraightitsheelonthegroundifpossible

LegraisetothesideThelegraisetothesideisthesameasafrontraiseexceptyourarmisstretchedtothesideandyouraiseyourlegsideways

AnotherformofthesideraiseThisformisusefulformartialartistsThefootofthelegabouttoberaisedpointsforwardsandcontactwithyourpalmismadebythesideofthefootYourhipswillhaveatendencytomovetothebackandyourtrunkwillleanforwardwhichisallrightbutdonotleanforwardanymorethan

necessaryGraduallyincreasetheheightatwhichyouplaceyourhandstartingathiplevel

IftheoutsideofyourhipshurtswhenyoudohighlegraisestothesideorsidekicksyouneedtotiltyourpelvisforwardwhileyoukickIfyoudontyouwilljamtheneckofyourthighboneintothecartilagecollarattheupperedgeofthehipsocketIfyouhavecoxavara(abendingoftheneckofthefemur)youcouldalsojamthegreatertrochanteragainstyourhipbone

LegswingfromtheoutsidetotheinsideYoucanagainuseyourhandasatargetTrytobringthelegasfaraspossibleacrossyourfront

LegraisetothebackUsinganyformofsupportataboutyourhipheightraisethelegashighaspossibleFeelthestretchinginfrontofyourthigh

Ifusingasupportletsyouraiseyourlegshighertothefrontandsidesmdashuseit

Trunk

Ifyoursportsdisciplinerequiresarapidtwistingandbending(withgreatamplitude)ofthetrunkaddthefollowingsetofexercisestoyourstretchingroutinesYoucanexpecttoreachfullmobilityofthetrunk(thejointsofyourvertebralcolumn)inagivendirectionafter25-30repetitionsofagivenexercise

YoucandodynamicstretchesforthetrunkstandingorsittingAsittingpositionisbetterbecauseitisolatesthejointsofthetrunk(vertebralcolumn)fromthelegjointsAlsorapidfrontandsidebendsinastandingpositioncanbecomeballisticstretchesandinjureyou

RotationsSitdownandtwistyourtrunkfromsidetosideTrytokeepyourhipsandlegsimmobile

SidebendsWhilesittingdownleanfromsidetoside

ForwardbendsLeanforwardfromasittingpositionDonotkeepyourbackstraightLetitgetroundIfyoukeepitstraightyouwillstretchyourhamstringsinsteadofyourback

BendstothebackLieonyourstomachandraiseyourtrunkusingyourarmsandthemusclesoftheback

BVSermeev(1968)studieddynamicstretchesandrecommendsthefollowingnumbersofrepetitionspersetandperworkout

ArmsMaximalrangeofmotion(ROM)isreachedafter5-10armswingsinanygivendirectionthereforetheseareminimumnumberspersetfordevelopingdynamicflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthearmand15-30forarmcirclesformaintainingflexibility15-25repetitionsoffull-rangemovementsperworkoutareenough

LegsandhipsMaximalROMinanygivendirectionofhipmovementsisreachedafter10-15legraisesinagivendirectionfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthethighandthesameforabductionofthethighformaintainingflexibility15-25repetitionsoflegraisesperworkoutareenough

TrunkMaximalROMofthetrunk(thejointsofyourvertebralcolumn)inflexionandextensionisreachedafter25-30repetitionsofdynamictrunkstretchesfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedare40-70perworkoutformaintainingflexibility30-40repetitionsperworkoutareenough

4StaticActiveStretchingItisdifficulttodevelopstaticactiveflexibilitytothelevelofyourdynamicorstaticpassiveflexibilityYouhavetolearnhowtorelaxstretchedmusclesandyouhavetobuildupthestrengthofthemusclesopposingthemsothatpartsofyourbodycanbeheldinextendedpositionsAlthoughthiskindofflexibilityrequiresisometrictensionstodisplayityoushouldalsousedynamicstrengthexercisesforitsdevelopmentIntrainingtoholdyourlegextendedtothesideforexamplekeepraisingandloweringitslowlyinonecontinuousmotionWhenyoucandomorethansixrepetitionsaddresistance(ankleweightspulleysorrubberbands)AfterdynamicstrengthexercisesdoacoupleofstaticactivestretchesholdingthelegupforsixsecondsorlongerthendostaticpassiveflexibilityexerciseslikeisometricorrelaxedstretchesYourstaticactiveflexibilitydependsonyourstaticpassiveflexibilityandstaticstrength

CautionInthecaseofholdinglegextensionsyoumusthaveastronglowerbackMyruleofthumbforbackstrengthisliftingcomfortablymdashwithoutpsychingupandteethgrindingmdashatleasttwiceyourbodyweightinthedeadliftIfyouconsiderthisexcessiveyouarewelcometolearnfromyourownexperience

IfyoursportrequiresonlydynamicflexibilitymdashforkickingsaymdashthenyoudonotneedstaticactivestretchesHoldingthelegupisnotdevelopingdynamicflexibilitynordynamicstrengthItisdevelopingastaticactiveflexibilityandstaticstrengthrequiredofgymnastsbutnotsomethingthatkickersneed

StaticactivestretchesthatinvolvemusclesofthebacksuchaslegextensionsandtrunkexercisescompressthespinesqueezeintervertebraldiscsandmayincreaselordosisThiscompressionisespeciallyharmfulbecauseitoccurswhenthespineisalreadybentorbentandtwistedTominimizedamagedostretchessuchasforwardbendsandpelvictiltsimmediatelyaftertheseexercisesThesestretcheswillrelievespasmsofthebackmusclesandincreasetheamountofspacebetweenvertebrae

StaticactivestretchesandstrengthexercisesInthelinedrawingsthatfollowyouwillseeexamplesofstrengthexercisesandstaticactivestretcheseachexamplefollowedbyaphotoofitsresult

Armextensiontotheback

Legflexion

Legabduction

Legextension

Hamstringandbackstretch

Sidebend

Trunkrotation

Backextension

5IsometricStretchingInthischapterandinchapter6ldquoRelaxedStretchingrdquoyouwilllearnhowtodevelopstaticpassiveflexibilityPassiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreaterthereservetensilityorflexibilityreserveandthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasyouractiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityequaltotheincreaseofstaticflexibility

StaticflexibilitymayincreasewhenyourmusclesaresomewhatfatiguedThisiswhyyoushoulddostaticstretchingattheendofaworkout

IsometricstretchingisthefastestmethodofdevelopingstaticpassiveflexibilityItalsoimprovesactiveflexibilityaswellasstrengthinconcentricisometricandeccentricactions(Handeletal1997)Thereareindicationsthatitcauseslongitudinalgrowthofmusclefibers(Handeletal1997)

IsometricstretchingisnotrecommendedforchildrenandadolescentathleteswhosebonesarestillgrowingYourbonesshouldbematureandyourmuscleshavetobehealthyandstrongforyoutouseisometricstretching

CautionIfyouneglectedyourstrengthtrainingorweredoingitincorrectlyisometricstretchesmayharmyourmuscles

WhenyouarenotreadyforisometricsWhenamuscleisweakduetoimproperstrengthtrainingorwhenitisstretchedwithtoomuchforceitcanbecomeexcessivelydamagedDependingontheamountofstressandalsoonthestrengthofthemusclethisdamageatamicroscopiclevelcanannounceitselfasmusclesorenessoritcanamounttoacompletemuscletear(musclestrain)TomakethemusclestrongeryoushoulddostrengthexerciseswithlightresistanceandahighnumberofrepetitionsDotheseexercisesslowlyMakefullstopsatthebeginningandattheendofeachmovementYoushoulddoatleastthreesetswithaminimumof30repetitionspersetexercisingthemusclesthataremostlikelytobeoverstretchedinyoursportortheonesthatyouintendtostretchisometricallyinthenearfutureGoodresultsarealsobroughtaboutbydoinglongsinglesetsof100to200repetitions

YoushoulddothesehighrepetitionexercisesattheendofyourstrengthworkoutsaftertheregularheavyweightslowrepetitionexercisesAfterthesehighrepetitionexercisesyoushoulddorelaxedstretchesforthesamemuscles

TypicallystrengthworkoutsorstrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldexercisemoreoften

Beself-observantTrialanderrorwillteachyoubywhatincrementsyoucanincreaseresistanceandhowfrequentlyyoucanworkoutwithoutgettingsoreMusclesorenessisaccompaniedbylossofstrengthandbyshorteningofthemusclesmdashmostpronouncedontheseconddayaftertheoverlystrenuousexercise(Clarksonetal1992)Thosewhoexerciseonarigidschedulemdashforexampleeveryotherdaymdashdespitebeingsoreafterthepreviousworkoutmayseetheirflexibilitygettingprogressivelyworseratherthanbetter

ItisdifficulttostatehowlongyouneedtoperformthehighrepetitionexercisesafteryouhavefoundoutthatyourmusclesaretooweakforisometricsTofindoutyouhavetoperiodicallytestthereactionofyourmusclestoisometricstretchesIfyourmusclesgetsoreitmeansthattheyarestilltooweak

WhenyouarereadyRememberthecautioninchapter2Pickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

RussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricexercisesfourtimesaweektentofifteenminutesperdayusingtensionslastingfivetosixsecondsTheamountoftensionshouldincreasegraduallyandreachamaximumbythethirdandfourthsecondIntheparticularcaseofisometricstretchingyoucanholdthelasttensionappliedatyourmaximalstretchmuchlongerforuptothirtysecondsorsometimesevenafewminutesIfyouarejustbeginningisometrictrainingyoushouldstartwithmildtensionslastingtwotothreesecondsIncreasethetimeandtheintensityoftensionasyouprogressAnyattempttodevelopstrengthbyisometricexercisesonlymayleadtoastagnationofstrengthinonlysixtoeightweeksTodevelopexceptionalstrengthaswellasflexibilitycombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsusingthesamemusclesAfterafewweeksyoumayhitaplateaumdashregulatingthetensionandlengthofmuscleswillstopbringinganyimprovementsinyourstretchesDonotworryDoyourexercisesconcentratingonthestrengthgainsyouwillachieveThesegainsareshownbytheincreasedtimeyoucanmaintainapositiontheamountofweightyoucansupportortheabilitytostandup(slideupwalkup)fromyourattemptsatsplitsAftersometimewhenyourstrengthimprovesyouwillnoticeagreatincreaseinyourflexibility

IfasaresultofisometricstretchingoranyotherexercisesyourmuscleshurtreducetheintensityoftheexercisesorstopworkingoutsoyoucanhealcompletelyWhenthepainisgoneifisometricsasstretchesorasstrengthexerciseswerethecauseoftheproblemprepareyourselfforusingthemagainbydoingnormaldynamicstrengthexercisesgraduallyincreasingresistanceIfforexamplestretchingyourlegsbyisometricstretchescausedpaininanyofthelegmusclesstopexercisingWaittillthepainisgonethentrymarchingrunningrunningupaninclineclimbingstairsordoingsquatsLateryoucanalsodoisolatedstrengthexercisesusingthepreviouslydescribedmethod(seesubchapterldquoWhenyouarenotreadyforisometricsrdquo)oflowweightandahighnumberofrepetitionsDotheseexercisesfocusingonyourweakorpreviously

injuredmusclesAftertheseexercisesandattheendofregularworkoutsuserelaxedstretchesinsteadofisometriconesuntilyoufullyrecoverReintroduceisometricsintoyourtraininggraduallyadjustingthenumberandthestrengthofthetensionsaswellasthefrequencyinthetrainingweekMakeadjustmentsaccordingtowhatyoufeelinyourmusclesWheneverythingisallrightyouwillnotfeelanypainorsoreness

Severalstudieshavebeenconductedtodeterminethenumberandfrequencyoftheisometrictensionsneededforthegreateststrengthgain(keepinmindthatanincreaseofstrengthinisometricstretchesmeansanincreasedlengthofmuscles)Inonestudy(HettingerandMuumlller1953)subjectswithonce-per-daysessionsusing66ofmaximumcontractionhadresultsequaltosubjectsusing80ofmaximumcontractionperformedfivetimesperdayAnotherstudy(MuumlllerandRoumlhmert1963)showsthegreateststrengthdevelopmentwhenusingfivetotenmaximalcontractionsperdayfivedaysperweekStillotherresearchers(Fox1979)reportthatusingmaximalcontractionseveryotherdayisbestRussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricsfourtimesaweekusingmaximaltensionheldforfivetosixsecondsandrepeatingeachexercisethreetofivetimesThisisthemethodIfollowedbecausemybodyrespondedtoitwellYoumayneedadifferentnumberstrengthandweeklyscheduleofisometrictensions

IsometricstretchestoincreaseflexibilityshouldbedoneatleasttwiceaweekbutitalldependsonyourrecoveryIfyourmusclesaresorethennoisometricstretchingshouldbedoneaslongassorenessisfeltWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekforincreasingflexibilityandformaintainingitonlyonceperweek

FollowingismyweeklyschedulewhichsuitedmewellatthetimeIposedforthephotographsinthisbookItmaybelesssuitableforsomeonewhoworksonendurancemoreoftenordoesmoreorlessresistancetrainingthanIdidThisscheduleservesprimarilyasanillustrationoftheoverarchingprincipleoftrainingmethodologywhichcanbesummedupldquoWorkonspeedortechniquebeforeworkingonstrengthworkonstrengthbeforeworkingonendurancerdquoViolatingthisprincipleleadstochronicfatigueovertrainingoreveninjuriesConsiderablyfatiguedmusclesarelessflexiblethanrestedones

MondaymdashatechnicalworkoutdedicatedtolearningorpracticingsportstechniquesfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrunning

intheday20-30minutesofaerobicrunning

Tuesdaymdashastrengthworkoutconsistingofstrengthexercisesforthesportfollowedbyisometricstretching

WednesdaymdashanenduranceworkoutthatdevelopsenduranceforthesportnoisometricstretchingalthoughImightdorelaxedstretchesaftertheworkout

Thursdaymdashdayoff

FridaymdashatechnicalworkoutfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrun

Saturdaymdashaspeed-strengthworkoutconsistingofstrengthexerciseswithstressonspeedofmovementsfollowedbyisometricstretching

Sundaymdashdayoff

OnMondayandFridaymystretchingaswellasmywholeworkoutwaslighterthanonthefollowingday(TuesdaySaturday)

Asyouseeinmyscheduleatechnicalorspeedworkoutprecedesastrengthorenduranceworkoutastrengthworkoutprecedesanexhaustingenduranceworkoutwhichisfollowedbyadayofcompleterestoractiverestmdashsomeeasyfunactivity

AtechnicalorspeedworkoutshouldnotbedoneonthedayimmediatelyfollowingeitheranexhaustingstrengthoranexhaustingenduranceworkoutandastrengthworkoutisnottobedoneafteranexhaustingenduranceworkoutbecausesuchsequencesofeffortsleadtoovertrainingScienceofSportsTraininggivesthein-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

IfyouliftweightsordosomeothertypeofdynamicresistancetrainingdoisometricstretchesafteryourdynamicresistanceexercisesOndayswhenyouworkyourlegsendyourworkoutwithoneortwoisometricstretchesforyourlegsOndayswhenyouworkyourupperbodydoisometricstretchesforarmsandshouldersforexample

IfyouldquolistenrdquotoyourbodyyouwillbeabletofindthecombinationofexercisesthatworksforyouForexampleyoumaygetbestresultsdoing

exercisesthatworksforyouForexampleyoumaygetbestresultsdoingisometricstretcheseveryotherdayoreverythirddayAnymusclesorenessorpainisasignaltostopexercisesDonotresumeyourtrainingifyoufeelanydiscomfortorevenatraceofpain

IsometricstretchesTherearethreemethodsofdoingisometricstretches

FirstmethodStretchthemuscles(notmaximallythough)andwaitseveralsecondsuntilthemechanismregulatingtheirlengthandtensionreadjuststhenincreasethestretchwaitagainandstretchagainWhenyoucannotstretchanymorethiswayapplyshortstrongtensionsfollowedbyquickrelaxationsandimmediatestretches(withinthefirstsecondofrelaxation)tobringaboutfurtherincreasesinmusclelengthTheforceofthesetensionsisfrom50to100ofmaximalvoluntarycontraction(Enokaetal1980)Holdthelasttensionforupto30seconds

SecondmethodStretchasmuchasyoucantensethestretchedmusclesandholdthisstretchedandtensedpositionuntilyougetmusclespasmsthendecreasethestretchthenincreaseittenseitandsoonThelasttensionshouldbeheldforuptofiveminutesItmakessomepeoplescream

ThirdmethodThisistheoneIusedtogettheresultsshowninthisbookStretchthemusclesbutnottothemaximumthentenseforthreetofivesecondsthenrelaxandpreferablywithinthefirstsecondandnolaterthanthefifthsecondstretchagainAlternativelypriortostretchingmaximallytensethemusclesabouttobestretchedforafewsecondsandthenrelaxandwithinthefirstsecondstretchthemAtthenearmaximalstretchtenseagainforafewsecondstoonceagaintriggerthepostcontractivestretchreflexdepressionandlowerresistancetoastretchStretchfurtherandfurtheruntilyoucannotincreasethestretch

Tensingthemusclesinapositioninwhichtheyareneithermaximallystretchednormaximallyshortenedmdashinwhichtheirtensioncanbegreatestmdashisfollowedbyagreaterrangeofmotionincreasethantensingofalreadyconsiderablystretchedmuscles

ExperimenttofindoutwhatstrengthanddurationofthetensiongivesyouthemoststretchuponrelaxationForthegreatesteffectduringastretchtensethemusclesopposingthestretchedones(EtnyreandAbraham1986a)Somestretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthis

stretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthismanner

Graduallyinthecourseofseveralworkoutsincreasethetimeofthelasttensiontoabout30secondsAfteraminuteofrestrepeatthesamestretchDothreetofiverepetitionsofawholestretchperworkout

InallthesemethodsyoushouldconcentrateonthestrengthgainsinastretchedpositionWhenyoucannotincreasethestretchconcentrateontensingharderorlongerorbothIntimeitwilltranslateintoagreaterstretchToincreasethetensionofamuscleatanygivenlengthmdashputmoreweightonitInsplitsnotsupportingyourselfwithyourarmswillhelp

NomatterwhichmethodofisometricstretchingyouchoosewhendoingthestretchesbreathenaturallywithdeepandcalmabdominalbreathsInhalepriortotensingexhaleorholdthebreathduringmaximaltensioninhaleatthebeginningofrelaxationandifconvenientexhalewithfurtherrelaxationandstretch(Ofcourseifyoutensemuchlongerthanyournormalexhalationthenyouhavetoinhaleandexhaleseveraltimesduringatension)InsomepositionsitmaynotbeconvenienttoexhalewhilerelaxingandincreasingthestretchbetweenthetensionsInsuchcasesinhaleduringrelaxationandstretchingDuringthelaststretchifyouenditwiththephaseofrelaxationtrytoexhaleasyouincreaseyourrangeofmotion

HowtoselectyourstretchesChoosingtheisometricstretchesyoushoulddodependsontheformofthemovementsinwhichyouneedgreaterrangeofmotionChoosingwhichonetodofirstdependsonthemusclegroupthatyoufeelisthefirstobstacleForexampleyouwanttodoafullfrontsplitandassoonasyouassumetheinitialpositionforthestretchyoufeelthemoststretchinthecalfofthefrontlegThissignalsthatyourfirststretchshouldbeforyourcalfAnotherexampleIfyouwanttobringyouroutstretchedarmsbehindyourbackwhileholdingastickinanarrowgripandthefirstresistancecomesfromelbowflexorsmdashitmeansthattheelbowflexorsaretheonestostretchfirst

FollowingareexamplesofisometricstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

Neck

TurnyourheadtothesideblockitwithyourhandandtryturningitbackagainsttheresistanceofyourarmRelaxandturnfurtherinthesamedirectionTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacktrapeziussternocleidomastoideusspleniuscapitisetcervicisrectuscapitisposteriormajorsemispinaliscapitisetcervicisobliquuscapitisinferiormultifidus

cervicis

LeanyourheadtowardtheshoulderandblockitwithyourarmTensethestretchedmusclesoftheneckasifyouaretryingtostraightenyourheadRelaxandbringitclosertotheshoulderTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacksternocleidomastoideusspleniuscapitisscalenusanteriorscalenusmediusscalenusposteriorspleniuscervicisiliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

BendyourwristHoldyourhandtenserelaxflexmoreHoldthelasttensionforupto30secondsChangehands

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

BendyourwristintheoppositedirectionTenserelaxflexagainHoldthelasttensionforupto30secondsChangehands

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

ArmsshoulderschestThesestretchesarefortennisplayersswimmersgymnastsbasketballplayersteamhandballplayersgolfersdiscusandjavelinthrowersandhockeyplayersStudentsofcertainmartialarts(Indianmukiboxingwushusambo)thatrequireagreatmobilityoftheshoulderswillfindtheseexercisesusefulJudoandsambowrestlerscyclistsskatersandhockeyplayerscanusestretches2and4ascorrectiveexercisesforaroundedback

1HoldthestickverticallyinfrontofyouTensethearmthatholdsthetopendasiftopullthestickdownRelaxandtostretchtheraisedarmpushthestickupwiththearmthatholdsitsbottomendAstretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapeziuslatissimusdorsi

2StartingfromthispositionbringthesticktothepositionbehindyourbackandtenseallthestretchedmusclesRelaxbringingthesticktothefrontMakingyourgripnarrowerbringthesticktothebackandtenseagainWhenthegripissonarrowthatyoucannotloweryourarmsanymorestopandtensethestretchedmusclesforupto30secondsThisexercisestretchesthefrontofthearmsshouldersandthechestbrachioradialisbicepsbrachiicoracobrachialisdeltoideuspectoralismajorpectoralisminorteresmajorserratusanteriorsubscapularis

CautionDonotforcethestretchbackbeyondthepointatwhichyoucanstilltensethestretchedmusclesForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

OutsiderotationofyourarmsmakesiteasiertomovethembackorupThisissimilartorotatingthethighsoutsidewhenspreadingyourlegsRotatingyourarmexternallymakesthegreatertuberosityofthehumeruspassbehindtheacromion(aboneontopoftheshoulder)insteadofhittingitsoyoucanmovethearmfurtherbackorupStretchbotharmstogethersomovementsofyourspinedonotcompensatefortherangeofmovementintheshouldergirdleastheywouldinasingle-armstretch

3ChangethegripTwistthestickTenseyourupperbackshouldersandtricepsRelaxMoveyourhandsfurtherapartonthestickTwistitagainandtensethestretchedmusclesHoldthelasttensionforupto30secondsAstretchforthemusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

4ThroughsuccessivetensionsandrelaxationscrawlyourhandstowardeachotherHoldthelasttensionforupto30secondsSwitchthepositionofyourhandsandrepeattheexerciseAstretchformusclesofarmsshoulderschestandupperbacktricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatus

Thevelocityofoverarmpatternmovementssuchasbaseballthrowsorvolleyballservesandspikesisrelatedtotherangeofoutwardrotationofthearm(Sandstead1968)ThepositionofmaximumoutwardrotationoftheshoulderiswhereanteriorshoulderinjurieshappenhoweversoworkonyourshoulderflexibilitywithexercisesthatdevelopbothflexibilityandstrengthInward(internal)rotationofyourarmwithabungeecordorspringorweightonapulleystartingfromapositionofnearlymaximaloutward(external)rotationwilldevelopstrengththroughthewholerangeofmotionDothisexercisewithyourarmbentattheelbowandkeepyourelbowclosetoyourside

exercisewithyourarmbentattheelbowandkeepyourelbowclosetoyoursideHoldthebungeecordorhandleoftheweightcablesoitspullrotatesyourarmandmovesyourforearmawayfromyourabdomenTenseyourmusclesandbringyourforearmtoyourabdomen

Ifyouletthebungeecordpullyourarmtothelimitofitsoutwardrotationandtensefromthereyourtensioncanbeusedtooverridethestretchreflex(postcontractivestretchreflexdepression)andsoletyoustretchthemusclesthatresistoutwardrotationoftheshoulderTostretchfirsttenseveryhardinthepositionnearthelimitofthemotionthenrelaxandwithinthefirstsecondofthatrelaxationletyourarmbepulledorrotatedfurtherThenyoucanrepeatthecycleoftensionandrelaxationuntilyoucantstretchanymoreYoucanapplythistypeofstretchingwhichsimultaneouslystrengthensmusclesintheextremerangeofmotioninothermovementsintheshoulderandinotherjoints

Inward(internal)rotationofthearmwithabungeecordstartingfromapositionofnearlymaximaloutward(external)rotation(topdrawing)Thisexerciseshouldbebalancedwithoutward(external)rotationofthearm(bottomdrawing)

Legs

Stretchesleadingtothesidesplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitasidesplitHerearesomestretchesleadingtothesidesplitTheyareusefultomartialartistssoccerplayersskiershurdlersdancersskatersgymnastsandwrestlers(especiallyofjacketwrestlingstylessuchasjudoandsambo)

TodoasidesplitfromastandingpositionflexyourhipsandkneesinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceYourthighsshouldbeparalleltotheflooratanywidthtoespointforwardandchestupAtthebeginningofasidesplitattemptwhileyouarestandinginthehorse-ridingstanceyourbuttocksshouldbeatthesamelevelasyourknees

InnerthighstretchesFromthishorse-ridingstancetensetheinsideofyourthighsasiftryingtoldquopinchrdquoorsqueezethefloorbetweenyourfeetRelaxandspreadyourlegsfurtherKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotloweryourselfanymorewithoutpainHoldthelasttensionforupto30secondsWhendoingthisexercisedonotsupportyourselfwithyourarmsGetoutofthestretchwithoutusingyourarmsThisisastretchformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Ifyouareaproperlytrainedathleteyoushouldnothaveanydifficultystandinginalowhorse-ridingstanceAfterallstancessimilartoitareencounteredin

inalowhorse-ridingstanceAfterallstancessimilartoitareencounteredinmanysportsforexamplewrestlingweightliftingvolleyballskiingkaratebasketballmdashjusttonameafew

Ifyoufindthisstancedifficultthengraduallydeveloptheflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstanceStarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderKeepyourtoespointingstraightaheadmdashifyouletyourtoespointtothesidesasyouwidenthestanceyouwillbegrindingyourkneecartilage(specificallythemedialmenisci)Atallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorlockyoursacrumandgetlowerbackandneckpainsBonesofthepelvismdashtheinnominatebonessacrumandcoccyxmdashmoveinrelationtoeachotherinconcertwithphasesofbreathing(Walther2000)(Yestheymoveeventhoughmedicalstudentsareoftentaughtthatthereisnomovementinthesacroiliacjoint)Themusclesthatstabilizethepelvisorcrossthesacroiliacjointshouldnotbekepttensedhardinpositionsoratatimewhenthatwouldinterferewiththosemovements

Youarereadytodoanisometricside-splitstretchwhenyoucanstandcomfortablyatleastacoupleofminutesinahorse-ridingstancetwiceaswideasyourshoulderswithyourthighsparalleltothefloor

QuestionWhenIattempttodosidesplitseventhoughIbelieveIamusingthecorrectpostureIfeelapainintheouterpartofmyhipjointsEventhoughIfeelthatthemusclesofmyinnerthighsmightstretchfurtherIfeelseverelylimitedbythispainItalmostfeelsasthoughmyjointsareldquolockedrdquopreventinganyfurthermovementIsthisconditionnormal

AnswerYourcomplaintistypicalforthosewhowhileattemptingthesidesplitdonotflextheirhipjointsenoughWhenyourhipsarenotflexedenoughtheyjamandtheonlywaytospreadyourthighswideristotiltyourpelvisforward(thesamewayaswhenyouleanyourtrunksoitisparalleltothefloor)

TodoasidesplitfromastandingpositionthehipjointshouldbeflexedinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjoint

TogetfromthispositiontothefullsidesplitshouldtakeyouaboutonemonthAtthisstagepeoplewithweakkneesmayexperienceproblemsInsuchcasesstrengthexercisesforthemusclesstabilizingthekneeswillhelp

AnotherversionoftheinnerthighstretchGraduallyincreasetheheightofthesupportorthedistancefromthesupportinglegtothesupportInthelattercaseusesomethingstableandnottoohighmdashforexampleapileofgymnasticpadsmdashasyoursupport

AfullsidesplitSpend30secondsormoreinthispositiontensingtheinsideofyourthighsTryliftingyourselfoffthefloorbythesheerstrengthofyourlegsEventuallyyoushouldbeabletoslideupfromthesplittoastandingpositionwithoutusingyourarmsThenyoucantryafullsidesplitinsuspension

AnexerciseforadifferentkindofasidesplitmdashasidesplitwithtoespointingupwardThisisastretchforthemusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineusandmusclesofthebuttocksgluteusmediusandgluteusminimus

TwomoreversionsofthepreviousstretchTensethemusclesthatfeelstretchedandrelaxthemtoincreasetheanglebetweenyourlegsKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotstretchanymorewithoutpain

Asidesplitwithtoespointingupward

Afullsidesplitinsuspension

CautionAlossofbalancemayputyourmusclesoutofcommissionforayearormoreYourfirstattemptsshouldbedoneonobjectslowenoughsothatyoucanrestonthefloorwithouttearingthemusclesshouldyouhappentoloseyourbalance

SidesplitsarenotdifficultAnybodywithnormalrangeofmotioninthejointsofthehipsandlowerbackcandothemoncelearningthecorrecthip-pelvisalignmentandwithalittlestrengthtrainingoftheadductorsWeaknessoftheadductorsisthemainobstacletodoingsidesplitsWeakadductorstenseverystronglywhenyoutrytospreadyourlegsinthestraddlestanceThestrongertheyarethelesstensionpainandresistancethereiswhilespreadingyourlegs

theyarethelesstensionpainandresistancethereiswhilespreadingyourlegsallthewaytothefloorGenerallythestrongerthemusclethelessactivationitneedstosupportanygivenload(deVries1980)

Anotherfullsidesplitinsuspension

Tobalancestretchesforthesidesplitwhichstressedthethighadductorsandinternalrotatorsdothefollowingstretchesforthemusclesmovingthethighawayfromthebody(thighabductors)andmusclesturningthethighoutward(externalrotatorsofthethigh)

OuterthighandhipstretchesBringonelegacrossyourcenterlineTensethemusclesofyourouterthighandhipasifyouwantedtomoveyourthighupandoutthenrelaxandbringthelegfurtheracrossanddowntofeelmorestretchTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownThesearestretchesformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

AstretchformusclesrotatingthethighoutwardBendyourkneeandturnyourthighandfootinwardGrabyourthighjustabovethekneeandholdasyoutrytoturnyourthighoutwardRelaxandturnyourthigh(andyourfoot)moreinwardThisisastretchforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40ordmofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40ordmofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitafrontsplitHerearesomestretchesleadingtothefrontsplitThesestretchesareimportantforcyclistsdancersgymnastsskatersskierstrackandfieldathleteswrestlers(especiallyjudokaandsambowrestlers)andmartialartists

Frontofthethighstretches

TensethemusclesthatbringyourthighforwardandstraightenyourkneeRelaxstretchtenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesbothforthemusclesthatbringthethighupandforward(hipflexors)forexampleinrunningandforthemusclesthatstraightenthekneeiliacuspsoasmajorpectineusobturatoriusinternusadductormagnusadductorlongusadductorbrevisgracilisquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusgluteusminimustensorfasciaelatae

CalfstretchesGrabandpullyourtoestowardyourselfPointyourfootforwardagainsttheresistanceofyourarmsRelaxpullthetoesclosertoyourselfandstartpointingthefootforwardagainHoldthelasttensionforupto30secondsChangelegsThesearestretchesformusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevisIfyoudothesestretcheswithyourkneebentyoustretchthesoleusandwiththekneestraightyoustretchboththesoleusandgastrocnemius

TostrengthenandstretchmusclesofthecalfthatlimitthedorsiflexionoftheankleaswellasallmusclesofyourthighsandbuttocksdodeepsquatswithfeetkeptflatonthegroundDonotbouncejustgodownaslowaspossibleandthenraiseuptensingthestretchedmusclesDofrontandsidelungesinthesamefashionIfyoucannotsquatwithyourfeetfullyontheflooritmeansthatyoursoleusistooshortTheremedyistodoincreasinglydeepsquatsortodothecalfstretchesshownabove

stretchesshownabove

Goodforwardrangeofmotionintheankle(dorsiflexion)permitsyoutoleanmoreandreachwithyourarmsfurtherforwardinadeepsquatmdashlikemakingavolleyballsaveorperformingawrestlinglegpick

HamstringstretchesUsingoneofthepositionsshownabovestretchyourhamstringbydecreasingtheanglebetweenyourthighandyourtrunk(inthesittingstretch)orincreasingtheanglebetweenyourthighs(inthestandingandinlyingstretches)Keepyourspinestraighttostretchyourhamstringsandnotyourlowerbackandtiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretchTensethehamstringasiftobringitbackdownandthenrelaxitPullyourlegtowardyourselforifusingasupportmovethesupportinglegfurtherbackTenseagainrelaxandstretchmoreHoldthelasttensionforupto30secondsChangethelegThesearestretchesforhamstringsbuttocksandsomeofthepelvicmusclesbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)piriformis

Toincreasetherangeofforwardflexioninyourhipsandatthesametimetostrengthenmusclesofthelowerbackbuttocksandhamstringsdoldquogoodmorningsrdquoandstiff-legdeadliftsUseweightslightenoughtoletyoumovethroughthefullrangeofmotion

Pinchthefloortensingthehamstringofyourfrontlegyourquadricepsandtheso-calledrunnersmusclesoftherearlegRelaxandloweryourhipsTenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthethighsbuttocksandpelvisiliacuspsoasmajorquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimus

Fullfrontsplitinsuspension

SplitsandhighkicksAsakickerwhyshouldyoubeinterestedindoingafrontsplitmdashastaticstretchnonspecificforkickingthatrequiresstaticflexibilitywhilekicksrequiredynamicflexibilityBeingabletodothefrontsplitfacilitates(thoughitisnotnecessaryfor)learninghighsideandroundhousekicksmdashthepositionoflegsinafrontsplitisthesameasinhighsideandroundhousekicks(therearleginthissplitcorrespondstothekickinglegandthefrontlegtothesupportingleg)Ifyoucandothefrontsplityoucanpracticethehighsideandhighroundhousekicksslowlyenoughtocontrolandcorrectyourbodyalignmentespeciallyofthesupportingleginrelationtothekickinglegandofthetrunkinrelationtothelegs

Frontsplit(rotated)andahighroundhousekick

ThesidesplitifdoneaccordingtomymethodofdevelopingflexibilityandstrengthbothatthesametimestrengthensthemusclesoftheinnerthighThesearethemusclesofthesupportinglegthatarestressedwhenyoudohighkicksDuringakickthekickinglegdisplaysonlydynamicflexibilitybutthestretchonthesupportinglegismorelikeastaticstretchalbeitshortevenabruptTheinnerthighofthesupportinglegtenseswhilebeingstretchedbythemomentumofyourwholebodymovingtowardatargetTostrengthenthemusclesofthe

innerthighyoucaneithertensetheminawidestraddlestanceandeventuallyinasidesplitoryoucandoresistanceexercisessuchasadductorflyesandadductorpulldowns(shownonthevideoSecretsofStretchingavailablefromStadionPublishing)

TrunkFollowingarestretchesfortrackandfieldathletes(throwers)wrestlersjudokagymnastsdancersandtennisplayers

SidebendsDonottwistorleanforwardMoveonlytothesideTensethestretchedsideasiftostraightenuprelaxandtryleaningfurthertothesideHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthesideoftheabdomenandofthebackquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisexternusobliquusabdominisinternuspsoasmajor

LowerbackandhamstringstretchesGrabyourlegsandtenseyourbackasiftryingtostraightenupRelaxleanforwardandtenseagainHoldthelasttensionforupto30secondsTofeelthestretchinthemusclesofyourbackrounditslightlyKeepingyourbackstraightstretchesmostlyyourhamstrings

Thesearestretchesforthemusclesofthebackbuttocksandhamstringslongissimusdorsiiliocostalismultifidusgluteusmaximusgluteusmediusadductormagnusbicepsfemorissemitendinosussemimembranosuspiriformisandmusclesofthecalves

TrunkrotationsTwist(rotate)yourtrunkandgrabyourfootorputyourhandsonthegroundTensethestretchedmusclesofyourtrunkrelaxandtwistfurtherTenseagainrelaxstretchandholdthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthebackandtheabdomensemispinalismultifidustransversospinalisobliquusabdominisexternusobliquusabdominisinternus

AbdomenstretchTenseyourabdomenasiftryingtopullyourhipsforwardanddownRelaxloweryourhipsandtenseagainHoldthelasttensionforupto30secondsThisisastretchforthefrontoftheabdomenmusclesonthefrontof

thespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

AmoreintenseversionofthepreviousstretchalsoaffectingthefrontofthethighsUsuallyyourlowerbackwillgetverytensewhileyoudotheseabdomenstretchesYoucanevengetcrampsTorelaxthebackdothefollowingldquocounterstretchrdquowhichyoucandowithouttensing

RecapIsometricstretchesarestrenuousexercisesrequiringadequaterestbetweenapplicationsForbestresultssupplementthemwithdynamicstrengthexercisesasdescribedinsubchapterldquoWhenyouarenotreadyforisometricsrdquoIntheworkoutalldynamicexercisesmustprecedetheisometricswithfewexceptions(OneexampleofanexceptionYoucanincludeisometrictensioninvolvingmultiplejointsbeforespeed-strengthactionsbecausesuchtensionscanactasastimulatingfactor[GullichandSchmidtbleicher1996SiffandVerkhoshansky1999]Ifyouelecttodothistheisometrictensionhastobedoneinapositionsimilartothatinwhichthemaximalforceistobegeneratedinthefollowingspeed-strengthaction)Youshoulddotheisometricstretchesafterallthedynamicexercisesratherthanbeforebecauseoftheadverseeffectoncoordinationthatisometricshave

RemembermdashapartnerinstretchingcancauseaninjuryIfyouneedsomeoneshelpindoinganystretchesitmeansthatyouarenotreadyforthemItisbettertogoslowlybutsteadily

6RelaxedStretchingRelaxedstretchesareyetanothermeansofdevelopingstaticpassiveflexibilityAlthoughmuchslowerthanisometricstretchesrelaxedstretcheshavesomeadvantagesoverisometricsTheydonotcausefatigueandyoucandothemwhenyouaretiredProblemsareunlikelyTherearetwomajordrawbacksyourmuscularstrengthinextendedpositionsforallpracticalpurposesdoesnotincreaseasaresultofrelaxedstretchingandrelaxedstretchesareveryslowThesamepersonwhoinusingisometricsgetsintoafullsidesplitin30secondswithoutawarm-upmaytakeuptotenminutesofrelaxedstretching(withnowarm-up)togettothissamelevelWithinacoupleofmonthsofdoingrelaxedstretchesthistimegetsshorterAftersomemoremonthsitmaytakeyoufromonetotwominutestodoafullsplit(Withagoodwarm-upofcourseyoucandoitatonce)

Inyourworkoutdorelaxedstretchesattheendofacool-downjustbeforethefinalwalkormarchDothemafterisometricstretchesorinsteadofthemIfyouhaveenoughtimeinadayyoucanalsodothemwheneveryoufeellikeitwithoutawarm-up

Relaxedstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandthecontractileforceforuptoonehour(Fowlesetal2000)

IndoingthesestretchesassumepositionsthatletyourelaxallyourmusclesThisistheoppositeofwhatyoudoinisometricstretchesSomeisometricstretchesaredoneinpositionsdesignedtomaximallytensethestretchedmusclesmdashforexamplebyplacingyourweightonthemasinsideandfrontsplitstretchesInrelaxedstretchingyouwantaslittleweightonyourmusclesaspossibleInsplitsleanthebodyforwardandsupportitwithyourarmsRelaxcompletelyThinkaboutslowlyrelaxingallyourmusclesDonotthinkaboutanythingenergeticorunpleasantLookinthedirectionofthestretchandbreathecalmlywithdeepabdominalbreaths

UsuallyitiseasiertoincreaseastretchduringexhalationmdashexceptwhenastretchinvolvesbendingthespinebackwardThisishowitisdoneinyogapostures(Grochmal1986)Soifyoutwistyourbackandneckorjustyourneckandraiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretch

raiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretchandseefurtheratinhalationIfduringthesametwistyoulookdown(tipyourheaddown)youwillstretchandseefurtheratexhalation

RelaxingintoastretchatsomepointyouwillfeelresistanceWaitinthatpositionpatientlyandafterawhileyouwillnoticethatyoucanslideintoanewrangeofstretchAfterreachingthegreatestpossiblestretch(greatestatthisstageoftraining)holditfeelthemildtensioninstretchedmusclesGetoutofthestretchafterspendingabout30secondsinthefinalpositionYoucanstayinthestretchlongermdashaminuteortwomdashbutforincreasingtherangeofmotionthemosteffectivedurationofrelaxedstretchesis30seconds(BandyandIrion1994)andthemosteffectivefrequencyisonceperday(Bandyetal1997)DonotstayinastretchuntilyougetmusclespasmsYoucanrepeatthestretchafteraminute

FollowingareexamplesofrelaxedstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

RelaxedstretchesMostofthefollowingrelaxedstretcheslooksimilartotheisometricstretchesforthesamemusclesThedifferenceisthatintherelaxedstretchesthestretchedmusclesarenottensedtooverridethestretchreflexInrelaxedstretchesyoupullgentlyandcontinuouslyonthestretched(andrelaxed)bodypartunlikeinisometricstretchesinwhichyoupullstronglyagainstthealternatelytensedandrelaxedmuscles

Neck

PutyourhandonyourcheekoryourchinTurnyourheadtothesideGentlypullwithyourhandtoincreasetherangeofmotion

Musclesstretchedtrapeziussternocleidomastoideusspleniuscapitisetcervicissemispinaliscapitisetcervicisrectuscapitisposteriormajorobliquuscapitisinferiormultifiduscervicis

PutyourhandonthesideofyourheadLeanyourheadtowardtheshoulderGentlypullwithyourhandtoincreasethestretch

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenus

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenusanteriorscalenusmediusscalenusposterioriliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

Bendyourwristgentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

Bendyourwristintheoppositedirectiongentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

Armsshoulderschest

HoldthestickverticallyinfrontofyouRelaxtheraisedarmandtostretchitpushthestickupwiththearmthatholdsitsbottomend

Astretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapezius

latissimusdorsi

BringthesticktothepositionbehindyourbackusingthenarrowestgrippossibleDonotforcethestretchbeyondthesensationofapleasantstretch

CautionForcedstretchingcandamagetheshoulderjointcapsulewhich

CautionForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

Astretchformusclesofthefrontofthearmsshouldersandthechestbicepsbrachiibrachioradialiscoracobrachialisdeltoideuspectoralismajorserratus

anteriorsubscapularis

YoucanstretchthesamemusclesdoingthisstretchNotetheoutsiderotationofthearmwhichmakesiteasiertomovethearmbackorup

Changeyourgriponthestickandtwistit

Astretchformusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

ThisisanotherformoftheupperbackstretchCrawlyourhandsonyourbackasfarasyoucan

GrabyourhandsbehindyourbackIfyoucannotuseapieceofropeorasticktocrawlyourhandstowardeachotherInturnspulldowntheupperhandthenpullupthelowerhandtofeelagoodstretch

MusclesstretchedtricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatusRememberthatstretchingbothyourarmstogethereliminatestheinfluenceofmovementinthespineontherangeofmotioninyourshouldergirdle

Legs

Stretchesleadingtothesidesplit

PlaceyourlegonanysupportEitherleantowardthislegormovetheotherlegawayfromthesupportifthissupportisstableenough

Youcanalsoliftyourlegwithyourhand

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

StretchthemusclesofbothyourinnerthighsinthispositionShiftyourweightbetweenyourlegsandarmstogetthebeststretchWhenyourlegstensehelpthemrelaxbyputtingmostofyourweightonyourarmsWhenthelegsrelaxslideintoagreaterstretchbyshiftingyourweightback

HereisonemoreevenmilderinnerthighstretchSitdownbendyourkneesandpullyourfeettogetherNowlowerthethighsusingonlythestrengthofthemusclesthatabductandrotatethemexternallyDonotpushwithyourhands

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Tobalancestretchesforthesidesplit(stretchesforthethighadductorsandinternalrotators)dothefollowingstretchesforthethighabductorsandtheexternalrotatorsofthethigh

OuterthighandhipstretchesBringonelegacrossyourcenterlinetofeelastretchinyourouterthighandhipTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestAstretchformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

StretchesformusclesrotatingthethighoutwardStandinguprightbendyourkneeandturnyourthighandfootinwardAlternativelyyoucanstretchthesamemuscleswhilesittingwithlegsbentatthekneesandfeetaboutshoulderwidthapartLeanbackalittleandsupportyourtrunkwithyourarmsbyplacing

yourhandsonthefloorbehindyourhipsAttempttotouchthefloorbetweenyourlegswiththekneeThesearestretchesforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40degofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40degofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

CalfstretchesPullyourtoestowardyourselfFeelthestretchinginthemusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevis

HamstringstretchesUsinganyoftheaboveshownpositionsstretchyourhamstringsKeepyourbackstraighttomakesureyoustretchmainlythehamstringsTiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretch

Musclesstretchedbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmediuspiriformis

FrontofthethighstretchesThesearestretchesforthemusclesofthefrontofthethighandtheso-calledrunnersmuscles(hipflexors)originatinginsidethepelvisandinfrontofthespineiliacuspsoasmajorrectusfemorisquadriceps(vastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusminimus

SitinthefrontsplitLeanyourtrunkforwardandbackwardtostretchallthemusclesofthethighbuttocksandpelvis

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastus

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastusmedialisvastusintermediussartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimusbicepsfemorissemimembranosussemitendinosuspiriformis

Trunk

SidebendsBendyourtrunktothesideDonottwistorleanyourtrunkforward

Thesearestretchesforthemusclesofthebackandthesideoftheabdomenquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisinternusobliquusabdominisexternuspsoasmajor

TrunkrotationsRotateyourtrunkasfarasittakestofeelamildstretchYoucanincreasethestretchandhelpyourselfkeepitbyputtingyourhandonyourlegoronthefloor

Musclesstretchedobliquusabdominisexternusobliquusabdominisinternussemispinalismultifidustransversospinalis

AbdomenstretchesThesestretchesareforthefrontofyourabdomenandthemusclesonthefrontofthespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

LowerbackstretchesStretchasmuchasittakestorelaxthemusclesofthebackandnotstretchitsligamentsStretchingtheligamentsofthebackweakensitThisiswhyyouwillnotseeherearelaxedstretchforthebackinastandingpositionTheweightoftheupperbodyhangingonyourroundedandrelaxedspinecanstretchitsligamentsInthesittingstretchtofeelstretchinginthe

musclesofyourbackrounditslightlyInthesittingstretchkeepingyourbackstraightstretchesmostlyyourhamstring

Musclesstretchedlongissimusdorsiiliocostalismultifidus

7SampleWorkoutPlansHereyougetexamplesofhowtochooseexercisesdependingonthetaskofyourworkoutandwhentodotheminthecourseoftheworkoutYouwillfindseveralsportdisciplineslistedEachisrepresentedbyoneworkoutwiththetaskcommonforthatdiscipline

ThesearejustexamplesandnotprescriptionsInaprofessionallyruntrainingprocessnoworkoutisthesameEachworkouthaseitheradifferenttaskorthetaskisrealizedbyadifferentmeanseverytimeDifferenttasksanddifferentmeansoftheirrealizationareassignedtoworkoutsdependingontheageclassandconditionoftheathletesInplanningaworkoutthecoachhastotakeintoconsiderationtheworkoutsdonethusfarthenexttasksthatneedtobedonewhentheathletesneedtheirformtopeakandmuchmoreToputitsimplyyourskilllevelandconditionchangefromworkouttoworkoutandsodoyourexerciseneeds

ThepropersequenceofstretchesinaworkoutisdynamicstaticactiveisometricrelaxedYoudonothavetodoallthesetypesofstretchesinaworkoutYoucanskiptheonesthatyoudonotneedbutdonotaltertheorderunlessyouhaveagoodreasonandknowwhatyouaredoingForexampleitsometimesmaymakesensetodoastaticstretchbeforedynamicstretch(butnotbeforesomehighpowerormaximalforcemovementssuchaspowerfulkicks)

InthefollowingexamplesyouwillseeonlytheflexibilityexercisesrelatedtothetaskoftheworkoutTheexercisesofthemainpartoftheworkoutarenotshown

DisciplineTrackandFieldmdashHurdlesTaskoftheworkoutThetechniqueofpassingthehurdlesnoworkonthestartfromtheblocksoronthefinish

DisciplineGymnasticsTaskoftheworkoutThedevelopmentofflexibilityandtheperfectionofthehandstand(ataskusuallyrealizedwithchildrenninetotenyearsold)

DisciplineKickboxingTaskoftheworkoutThehighroundhousekick

DisciplineJudoTaskoftheworkoutTeachingO-Soto-Gari(bigoutside

sweep)

DisciplineBodybuildingTaskoftheworkoutDevelopingstrengthintheupperbackchestforearmsandlowerlegs

DisciplineSwimmingTaskoftheworkoutSpeedinthebutterflystroke

8AlltheWhysofStretching

InthischapteryouwilllearnthewhysofflexibilityandstretchingThismethodofdevelopingflexibilityworksforyouregardlessofwhetherornotyouunderstanditsphysiologicalbasisaslongasyoudotheexercisesexactlyasprescribedinchapters1-6NeverthelessthemoreyouknowthebetteryourchoiceofexercisesandthegreaterthelikelihoodofgettingtheresultsyouwantInformationmdashgoodinformationmdashalsogivesyouthebasisforcounteringbadadviceyoumayreceiveNotethiswellMentalrigiditymdashtheinabilitytoabandonfixedideaswhilesolvingproblemsasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)Coordinationisconsideredamotorexpressionofintellect(Wazny1981a)

Flexibilityistheabilitytoperformmovementsofanyamplitude(extentorrange)inajointoragroupofjointsGreaterrangemeansgreaterflexibility

AhighlevelofoverallflexibilityhelpsonetoperformeconomicallyinfencingandinvarioustypesofwrestlingmdashGreco-Romanfreestylejudosamboshuai-chiao

CertainsportsmdasheggymnasticsjavelinthrowkickboxingmdashrequireamaximaldevelopmentofflexibilityinallorsomeofthemajorjointsjustfortheexecutionoftheirbasictechniquesJustthereverseistrueinsomeothersThegreatertheflexibilityofsomejointstheworseperformanceForexamplelong-distancerunnersloserunningeconomywithgreaterdorsiflexionofthefootandexternalrotationinthehipjoint(Craibetal1996)

InsportscallingforagenerationofmaximumpowerinmovementbeforepunchingjumpingthrowingorhittingaballorputtingtheshotathletesinstinctivelymakeamovementintheoppositedirectionknowingthataprestretchwillincreasetheirpowerThisiscalledstretch-shortencycleIndynamicconcentricactionsmusclesworkbestifyoucontractthemfromanoptimalstretchLongerormoreextendedmusclescanexertforceontheobject(ballshotfist)onalongerpathandthusforalongertimeacceleratingitmore

PoorflexibilityofsomemusclesmaycontributetoinjuriesinsomeactivitiesorsportsForexampleinastudybyWitvrouwetal(2001)athleteswithpatellartendinitis(jumpersknee)tendedtohavelowerflexibilityoftheirquadriceps(rangeofmotion860deg[standarddeviation124deg])thanathleteswithoutpatellar

tendinitis(1326deg[standarddeviation149deg])Inthecaseofrowinghamstringstooshorttopermitasmuchanteriorrotationofthepelvisasittakestokeepthelumbarspinefromflexingmorethan50ofitsmaximumrangeofflexionatthecatchphaseoftherowingstrokecontributetohypermobilityofthelumbarspine(ReidandMcNair2000)Hypermobilityofthelumbarspinecorrelatesstronglywithlowbackpaininrowers(Howell1984)Increasinghamstringflexibilityloweredthenumberofoveruseinjuriesoflowerlimbsinmilitarybasictraining(HartigandHenderson1999)

Flexibilityisjoint-specificSomejointsofanindividualcanhaveaflexibilitygreaterthanaveragewhilesomeotherjointscanhavelessthanaverageflexibilitymdashthesamepersoncanhavenormalmobilityinthehipjointsbutsufferfromimpingementoftheshoulderandonejointofanypairofjointsmaybemoremobilethantheotherFlexibilityinajointisthesumofjointmobilityItdependsprimarilyontheshapeofjointsurfacesthelengthandpliabilityofligamentsandjointcapsulesthelengthorthecomplianceofmusclesassociatedwiththatjointFlexibilityalsodependsonyouremotionalstateonthetemperatureofyourbodythetimeofdayonthewarm-upinitialpositionoftheexerciserhythmofmovementspreparatorytensingofyourmusclesandonyourstrength(Marciniak1991TumanyanandKharatsidis1998)

Warm-upexerciseshaveaveryspecificeffectontheflexibilityofvariousjointsForexamplejoggingforfiveminutesprepareswellforanklestretchesbutisapoorpreparationfortrunkstretchesPeoplewhodidnotjogpriortotrunkstretchesimprovedtrunkflexibilitymorethanpeoplewhojogged(Willifordetal1986)Joggingputsmoststressonthemusclesmovingtheanklesandtheanklesgothroughmostoftheirrangeofmotionbutduringjoggingthemusclesofthetrunkkeepitsmovementstoaminimum

FlexibilityjustlikecoordinationisaffectedbytheemotionsbecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsThisbecomesobviouswhenanathlete(oranyoneforthatmatter)attemptsjugglingbalancingorstretchingwhenemotionallyupsetFlexibilityincreasesduringexcitement(Wazny1981b)

SomemotorqualitiesareinbornsuchasspeedotherssuchasbalancehavetobedevelopedatacertainagetoreachanexceptionallevelFlexibilityislikestrengthandendurancehoweverinthatitcanbebroughttohighlevelsbyanybodyandatanytimeinapersonslifeaslongasthejointsurfacespermitnormalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsports

normalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsportstrainingsaysldquoFlexibilityimprovesfromdaytodaystrengthfromweektoweekspeedfrommonthtomonthendurancefromyeartoyearrdquo(Ozolin1971)OutsideofpathologicalcasesexceptionalflexibilityisnotinbornandrequiresworkIfamorethannaturalrangeofmotionisneededmdashforexamplemorethan50degreesofturn-out(externalrotation)inahipjointwhichisdesiredinballetmdashthenitmaybenecessarytoelongateligamentsofthejoint(Reid1988)TheearlieronestartsflexibilityexercisestheeasieritistostretchtheligamentsofthehipInthecaseofthehipjointitisbesttostartbeforetheageof11beforetheangulationoftheneckofthethighbonebecomesstableandbeforetheligamentsbecomestrongerandtighter(RyanandStephens1988)BythewayresearcherssomeusingX-rayshavefoundthatdancersunusuallylargerangeofexternalrotationinthehipjointisduetostretched-outligamentsandnottoanabnormalshapeoftheirthighboneiefemoralretroversion(Reid1988)

CautionFlexibilitycanbeworsenedbyspendingmostofyourtrainingtimemovingjointsthroughashortenedrangeofmotionaswithsomebasketballplayerswhospendmostoftheirplayingtimeinacrouchedpositionneglectgeneralexercisesandendupwithshortenedhipandkneeflexors(Orlikowska1991)

Youcanimproveflexibilitybydoingexercisessuchasrunningswimmingandliftingweightsaslongasyourlimbsgothroughthefullrangeofmotion(TumanyanandDzhanyan1980Williamsetal1988)(LiftingheavyweightsdoesnotreduceflexibilityaslongastheexercisesaredoneinthefullrangePowerlifterswhododeadliftshaveagreaterrangeofhipflexionthanpeoplewhodonotdodeadlifts[Chang1988]Eventheelderlycanincreasetheirflexibilityasaresultofstrengthtrainingatthefullrangeofmotionwithresistancepermitting6-10repetitionswithoutstrainingmdashandwithoutanyadditionalstretchingexercises[Barbosaetal2002])

ForresistanceexercisestoincreaseflexibilitytheyhavetobeperformedalongthesamepathasthemovementinwhichtheincreaseofrangeofmotionissoughtwiththemusclesthatlimittherangeofmotionovercomingresistancewhenstretchedineveryrepetitionResistanceexercisesforincreasingflexibilityhavetolooklikestretchesinotherwordsbutwiththeactivemovementdoneintheoppositedirectionandagainstresistanceTheamountofresistancemustbesuchastopermitthefullrangeofmotioninmostrepetitionsoftheexerciseofcourseForexampletoincreaseshoulderflexibilitydostrengthexercisesfromastretchedpositionwithresistancelightenoughtostretchtheexercisedmuscles

astretchedpositionwithresistancelightenoughtostretchtheexercisedmuscleswithoutdangerofoverstretchingorofwrenchingtheshoulder(PlatonovandFesenko1990)Resistanceexercisesmaycauselossofflexibilityifthe

musclestobestretchedarenottheprimemoversintheexerciseexercisesaredonealongadifferentpaththanthatinwhichrangeofmotionistobeincreasedorresistanceistooheavytopermitthefullrangeofmotion

Evenstaticpassivestretchesdonefor30secondsbeforeandaftertheresistanceexercisesmaynotoffsetthiseffectasshownintheelderlybyGirouardandHurley(1995)

NotallathletescanalwaysliftweightsorrunwithlongstridestomovetheirlegsthroughafullrangeofmotionthoughAtsomestagesoftrainingtheseexercisescaninterferewiththedevelopmentoftheirsport-specificformProperlychosenstretchingexercisesarelesstime-andenergy-consumingthansuchindirectmethodsasliftingweightsorrunning

ApartfromincreasingtherangeofmovementinyourjointsstretchinghasotherfunctionsinyourworkoutAtthebeginningoftheworkoutsomedynamicstretchescanbegoodwarm-upexercisesAttheendofitasapartofthecool-downstretchingfacilitatesrecoveryItregulatesmusculartensionandrelievesmusclespasms(deVries1961)Afterstretchingbloodflowinmusclesisimproved

RelaxedstaticstretchesrelievemusclecrampsCrampshappentoexcessivelytensedmusclesespeciallytochronicallyusedmuscles(MilesandClarkson1994)whichiswhytheyarerelievedbypassivestretchingofthecrampedmusclesorbytensingtheirantagonists(Prolongedprofusesweatingmayresultinsuchelectrolyteimbalanceastocausecrampstoobutthenmorethanjustastretchisneededtorelievethem)

AnatomyphysiologyandflexibilitySkeletalmuscleconsistsofmanymusclefibers(cells)arrangedinparallelbundlesMusclecellscangrowindiameterbyincreasingthethicknessandnumberofmyofibrilsandinlengthbyformingadditionalsarcomeresmdashthecontractileelementsofamusclecelllinedendtoendwithineachmyofibrilMusclecellshavetheabilitytocontractandifrelaxedareveryextensibleWhenamusclecontractstwokindsofprotein(actinandmyosin)inthesarcomeresofitscellsslidealongoneanotherInthebodyamusclecanbecontractedto70orstretchedto130ofitsnormalrestinglength(VanderShermanandLuciano2001)ldquoNormalrestinglengthrdquoisthelengththatthemuscletakesupinthebodyinatypicalrestingattitudeOutsidethebodythemusclecanbecontractedto60ofitslengthandstretchedmorethan130Asamuscleisstretchedbeyonditsrestinglengthitsforceofcontractiongraduallydropsnearingzeroat200ofrestinglength(WilmoreandCostill1999)Musclecontractswithgreatestforceatitsnormalrestinglength

Amountofoverlapofactinandmyosininasarcomeremdashthecontractileelementofamusclecellmdasha)contractedb)restingandc)stretched

Whenamuscleisstretchedthesarcomeresinthemiddleofthemusclefibersaremoreelongatedthanthesarcomeresattheendsofthemusclefibers(Goldspink1968)

Exercisesinwhichmusclestenseastheyarebeingstretchedforexampleeccentrictensionsandcontract-relaxstretchescausechangesinthemusclefibersthatindicateanadditionofnewsarcomeresandthuslengtheningthemusclefibers(Frideacuten1984Handeletal1997LieberandFrideacuten2000)Sofartheactualincreaseintheserialsarcomerenumberhasbeenshowninratsthatdideccentricexercise(LieberandFrideacuten2000)

Researchsuggeststhatthebiggerthemusclesaroundajointthegreateristhepassiveresistancetomovementthroughouttherangeofmotion(Magnussonet

al1997Chlebounetal1997)Thispassiveresistancecanbedecreasedveryeffectivelybycontinuousmovementssuchasdynamicstretchesorresistanceexercisesdonethroughoutthefullrangeofmotion(McNairetal2001McNairandStanley1996Wilsonetal1992)Resistancetrainingofcalfmuscles(resistance70of1RM5setsof10repsfor8weeks)withoutstretchingforexampleincreasespassiveresistancetomovementthroughouttherangeofmotionbutaddingstaticstretchingavoidsthisincrease(Kuboetal2002a)Isometricstrengthexercisesiftheyarethesolemodeofstrengthtrainingincreasethehamstringspassiveresistancethroughouttherangeofmotionevenwhendonetogetherwithpassivestaticstretches(Klingeetal1997)Arationalstrengthtrainingisneverlimitedtoasingletypeofexercisehoweversothiseffectofisometricexercises(detrimentalforsomeathletes)isoffsetbytheinfluenceofalltheothertypesofexercisesForexamplestretchinganddoingresistanceexercisesthroughoutthefullrangeofmotionlowersthestiffnessofmuscle-tendonunit(Wilsonetal1992)

Afibrousconnectivetissuesheath(epimysium)encasesthewholemuscleBundlesofmusclecellsandevensinglecellsarealsosurroundedbythesametissue(perimysiumandendomysium)Thetensiongeneratedbymusclecellsistransferredtothefibersofconnectivetissue

TendonsarecordlikeextensionsofthistissueCollagenfibersamajorelementoffibrousconnectivetissuehavegreatstrengthlittleextensibilityandnoabilitytocontractThesefibersarearrangedinwavybundlesallowingmotionuntiltheslackofthesebundlesistakenupExtensionofatendonbeyondfourpercentofitslengthbreakscross-linksbetweencollagenfibersandstartsirreversibledeformationFurtherextensionbeyondeightpercentofthetendonslengthweakensthetendonasmorecross-linksbreakuntiliteventuallyruptures(RenstroumlmandJohnson1986)WithagemoleculesofcollagenchangebybecomingmorerigidwhichisreflectedingeneralbodystiffnessAnimproperuseofisometricoreccentrictensionscanputtoomuchstressonmusclecellsandcollagenfibersdamagingthemandcausingdelayedonsetmusclesoreness

Collagenfiberssurroundingmusclefibersattheirjunctionwiththetendon

Thestifferthetendonsthebetteruseofelasticenergyinstretch-shortencyclemovementsprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanthatrequiredfortakingfulladvantageofthestretch-shortencyclethenitmaybebeneficialforyoutoincreasetherangeofmotionatthecostofloweringthestiffnessofinvolvedmusclesandtendons(Wilsonetal1992)Doingdynamicresistancetrainingtogetherwithstaticstretchinggivesthebenefitsofincreasedtendonstiffnessandincreasedreuseofelasticenergyinastretch-shortencyclewithoutchangingorincreasingthepassiveresistancetothestretch(Kuboetal2002a)

Isometricstrengthtrainingincreasesthestiffnessoftendonsandthelongertheisometriccontractionsthegreatertheincreaseinstiffness(Kuboetal2001bKuboetal2001a)

Youcanpermanentlyelongatetendonsandconnectivetissuesheathswithminimalstructuralweakeningbylow-forcebutlong-durationstretchingwithtemperaturesofthetendonsatmorethan103degFToincreasetheamountofpermanentelongationyoumaintainthisstretchwhiletendonsandsheathscooldownThisfitsthedescriptionofarelaxedstretchdoneafterthemainpartofyourworkoutduringthecool-downwiththisqualifierthestretchmustbeattherangeofmotionatwhichmusclefibersposelessresistancethanthefibrousconnectivetissue

Resistanceexerciseswithmovementsofmaximalamplitudedevelopingbothstrengthandflexibilityareaneffectivemeansofincreasinglengthandextensibilityoftendonsandconnectivetissuesheathsofmuscles(Platonov1997)

Thejointcapsuleisaconnectivetissuesleevethatcompletelysurroundseach

movablejointImmobilizationforafewweekscauseschemicalchangesinthecollagenfibersofthejointcapsulethatwillrestrictyourflexibility

TheligamentsholdingyourjointstogetheraremadeprimarilyofcollagenfibersTheyhavemoreelasticfibersmadeoftheproteinelastinthandotendonsStretchingligamentsleadstoloose-jointednessandcanbeeffectivelyappliedonlywithchildrenInadultsanage-relatedincreaseintherigidityofcollagenfibersmakesanystretchesaimedatelongatingligamentshazardousWhenchildrenstretchballisticallyorstaticallytheirmusclesdonotcontractasstronglyasanadultsandtheirsofterligamentscanbestretched(Raczek1991)IfaligamentisstretchedmorethansixpercentofitsnormallengthittearsThereisnoneedtostretchligamentstoperformeventhemostspectaculargymnasticorkaratetechniquesThenormalrangeofmotionissufficientStretchingligamentsdestabilizesjointsandthusmaycauseosteoarthritis(Beightonetal1983)

Onecanhavetightligamentsandgoodmuscleflexibilityorlooseligamentsandpoormuscleflexibility(KrivickasandFeinberg1996)

BoneisadynamiclivingtissuemadeofcollagenfibersassociatedwithcrystalsofcalciumandphosphorusExercisescanchangethedensityandshapeofbonesTheformsofjointsurfacescoveredbyaglasslikesmoothandelasticcartilagealsochangeinthelong-termprocessofexerciseegdynamicstretchingorliftingweightsDependingontheamountofstress(exerciseforexample)bonesandjointscanadapttoitorbedestroyedbyit

TestsofflexibilitypotentialHerearesimpletestsyoucandotoseeifthestructureofyourjointsandthelengthofligamentswillnotkeepyoufromdoingsplits

FrontsplitIftheanglebetweenthefrontandrearlegislessthan180degreeswiththefrontlegstraightflexthekneeofyourfrontlegandseewhathappens

Frontsplitwithfrontlegstraight

DeeplungeThekneeofthefrontlegisflexedandtheanglebetweenthighsis180degrees

IfyoustartedtostretchpasttheagewhenelongatingligamentswasfeasibleyouprobablyhavedifficultytouchingthegroundwiththefrontthighoftherearleginthissplitWhatkeepsyoufromdoingthisisusuallynotamusclebutaligament(ligiliofemorale)runninginfrontofyourhipjointItistightenedbyanextensionofthehip(posteriortiltingofthepelvisormovingthethightothebackwhilekeepingthepelvisstraight)Flexingthehip(tiltingthepelvisforwardormovingthethightothefront)relaxesthisligamentToachieveaniceflatfrontsplityouneedtostretchthehamstringofthefrontlegandthemusclesofthelowerbacksoyoucantiltthepelvisforwardwhilekeepingthetrunkupright

Tomakesurethatthemuscles(hipflexors)pullingyourthighforwardarenotexceptionallyshortdothistestLieonatableonyourbackwithyourlowerlegshangingovertheedgePullonelegwithitskneeflexedtowardyourchestKeepyourbackflatonthetableIftheotherlegleftlyingonthetableisliftedbythismovementbeforetheanglebetweenyourthighsreaches120degreesyouriliopsoas(hipflexor)needssomestretching

youriliopsoas(hipflexor)needssomestretching

Iliopsoaslengthtest

SidesplitApersonunabletodoacompletesplitcanbringoneofthethighsintothepositionitwouldhaveinrelationtothehipinthesplitoratleastgetitmuchclosertothispositionthanwhenspreadingbothlegsatthesametimeNomusclesrunfromonelegtoanotherIfyoucandoonehalfofthesplitonlythereflexivecontractionofthemuscles(andnottheligamentsorthemusclesconnectivetissuesheaths)preventsyoufromdoingacompletesplitwithequaleasePeoplewiththickthighbonesandlargeandbroadpelvisesmaynothaveenoughrangeofmotioninthehipjointtopositiontheirlegasshowninthefollowingtestandsocannotdoacompletesidesplit(Kapandji1987)

IfyouthinkthatthestructureofyourhipswillnotletyoudosidesplitstrythistestThelegrestingonthechairisinthepositionitwouldhaveinasplit

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveas

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveastheprecedingtestbutitisinformativenonetheless

OutsiderotationofthethighinfirstballetpositionNearly90degreesofturnoutofthefootareachievedby50to70degreesofexternalrotationatthehipplusabout20degreesofexternalrotationatthekneeandankle(Reid1988RyanandStephens1988)Notetherelationoftheangle(lessthan90degreesfromthecenterline)inthispositiontotheangle(lessthan180degrees)betweenthethighsinasidesplit

Theamountofoutsiderotationofthefemurinthehipdecidesthequalityofyoursidesplit(Kushneretal1990)Thisrotationislimitedbythelengthoftheligamentsofyourhipjointsbythemusclesthatrotatethethighinsideandinafewcasesbytheconfigurationofthighbones

Normallyadductorspullthethighinwardandrotateitoutwardbutifthethighisrotatedoutwardasmuchasittakestodoasidesplitorafirstballetpositionadductorsalsohelptorotateitinward(Geselevich1976)whichmeansthatinadditiontobeingstretchedbyabductionadductorsarealsostretchedbyextremeoutsiderotationandcanthuslimitthisrotation

Notethatindoingasidesplityounotonlyspreadyourlegssidewaysbutalsoyoutiltyourpelvisforward(thesamewayaswhenyouleanforwardsoyourtrunkisparalleltothefloorpushingyourbuttockstotherear)androtateyourthighsoutward

InasidesplitwiththefeetpointingupyoutiltyourpelvisalittlebutrotatethethighsmaximallyoutwardInasidesplitwiththefeetpointingforwardyoutilt

yourpelvisstronglyforwardandyourthighsrotateoutwardastheyarespreadapartThealignmentofthehipsandthighsinbothtypesofthesidesplitisthesameYoucannotdothissplitwithoutsomecombinationofrotatingyourthighsoutwardandtiltingyourpelvisforwardSpreadingthelegswithouttheseadditionalmovementstwistsandtightenstheligamentsofthehipandjamsthetopsofthenecksofyourthighbonesagainstthecartilagecollar(labrumacetabulare)attheupperedgeofyourhipsocketItmayalsomdashiftheanglebetweentheneckandtheshaftofthethighboneislessthan125deg(coxavara)mdashjamthegreatertrochantersagainstthehipboneabovethejointsocketStretchingtheligamentsatthefrontandbottomofthehipjoint(iliofemoralandpubofemoralligaments)letstheheadofthethighboneslippartiallydownwardoutofthejointsocketduringabductionThispermitsagreaterangleofabductionbeforetheneckofthethighbonecontactstheupperedgeofthejointsocket(CiszekandSmigielski1997)Thedownsideisalessstablehipjoint

Thisjammingofeithertheneckofthethighintothecartilageorinthecaseofpeoplewithcoxavaraofthegreatertrochantersagainstthehipbonesisthecauseofpainandlimitssidewaysmovementinboththesidesplitandtheraisingsidekick

Theforwardtiltofthepelvis(hipflexion)unwindsallcapsularligamentsofthehipamongthemthepubofemoralligamentwhichresistsabductionandoutwardrotationandtheiliofemoralligamentwhichresistsoutwardrotation(Kapandji1987)Boththetiltandtheoutwardrotationofthethighrepositionthesocketofthehipjointinrelationtotheneckofthethighbonesothebrimofthejointcavityisfacedwiththeflatfrontalsurfaceofthethigh-neck(theneckofthethighboneisflattenedfront-to-back)andthegreatertrochanterfacesthespacebehindthejointsocket(CiszekandSmigielski1997)Seefigures4-6inAppendixA(Asimilarease-of-movementtechniquehappensintheshoulderjointmdashyoucanmoveyourarmalittlefurtherupsidewayswithoutmovingyourshoulderbladeifyourotateyourarmoutwardsothegreatertuberosityofthearmbonedoesnothittheacromionortheligamentthatstretchesbetweentheacromionandcoracoidprocess)

Anotherwayoffindingthecorrectalignmentistousethehorse-ridingstanceastheinitialpositionforyourisometricstretchesleadingtothesidesplitThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjointJustmakesurethatyourstanceiscorrectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchest

yourthighsparalleltotheflooratanywidthtoespointingforwardandchestup

Correctalignmentofthighsandpelvisinsidesplits

TosumitallupyoucannotdothesidesplitwithoutcombiningtheoutwardrotationofyourthighswithaforwardtiltofyourpelvisAndyestherearepeoplewhosehipjointsmaynothaveenoughrangeinthesemotionstopermitdoingasidesplitThosearethepeoplewiththickthighbonesandlargeandbroadpelvises(Kapandji1987)

Intheexamplesofjointmobilitytests(inchapter8ldquoAlltheWhysofStretchingrdquo)relievingthetensionofthemusclesaroundthejointincreasesitsrangeofmotionIfyoucanperformthesetestsofjointstructureandligamentlengththismeansthatonlymusculartensionpreventsyoufromdoingsplitsMusculartensionhastwocomponentsthetensionactivelygeneratedbythecontractileelementsofstimulatedmusclefibersandthepassivetensionpresenteveninaninactivedenervatedmuscleduemainlytotheconnectivetissuesassociatedwiththemuscleandtoamuchlesserdegreethemicrostructureofmyofibrils(restingtension)Someauthors(MJAlterHAdeVriesSASoumllveborn)declaretheconnectivetissuetensiontobethemainfactorrestrictingflexibilityTheyadvocateslowstaticstretchingeveninawarm-upasifmuscleswerepiecesoffabrictobeelongatedtoadesiredsizeInthemusclestretchedtowellover100ofitsrestinglengthhowevertherestingtensionisasmallfractionofthetensionduetoactivecontractionEventuallyatapproximately120ofamusclesrestinglengththetwocomponentsofmuscle

tensioncontributeaboutequallytototaltension(SchotteliusandSenay1956)(Rememberthat130ofrestinglengthisusuallythemaximumstretchofamuscleinthebody)Atgreaterlengthstheresting(passive)tensionincreaseswhiletheactivetensiongeneratedbycontractingmusclefibersdecreases

RecentresearchgivesconflictinganswersastowhatlimitsflexibilityorrangeofmotionmdashneuralfactorsorthemechanicalpropertiesofamusclewithitsconnectivetissueInthecaseofsinglestretchesofthehamstringsMagnussonetal(1998)concludethateitheraslowdynamicpassivestretchorastaticpassivestretchincreasesrangeofmotionldquobyincreasingstretchtolerance[aneuralfactor]whiletheviscoelasticcharacteristics[mechanicalproperties]ofthemuscleremainunalteredrdquoHalbertsmaetal(1996)showedasimilarresultafterone10-minutesessionofstaticpassivestretchesInanotherstudyMagnussonetal(1996a)showedthatProprioceptiveNeuromuscularFacilitation(PNF)stretchingofhamstringsincreasedrangeofmotionmorethanpassivestaticstretchingandconcludedthatPNFstretchingalteredstretchperception(againaneuralfactor)ThisdiffersfromtheconclusionofMcHughetal(1998)thatflexibilityisdeterminedbymechanicalpropertiesofmusclesratherthanbyneuralfactorsbecauseinthecaseofslowstaticstretchesofthehamstringwithmusclesofthethighcompletelyrelaxedldquoseventy-ninepercentofvariabilityinmaximumrangeofmotioncouldbeexplainedbythepassivemechanicalresponsetostretchrdquo

Long-termstudiesaresimilarlyambiguousMagnussonetal(1996b)concludethatthreeweeksofslowstaticstretchingofhamstringmusclesincreasedrangeofmotionasldquoaconsequenceofincreasedstretchtolerance[aneuralfactor]ratherthanachangeinmechanicalorviscoelasticpropertiesofthemusclerdquobecausethepassiveresistancetostretchdidnotchangeAlsosimilarwastheconclusionofHalbertsmaandGoeken(1994)afterfourweeksofpassivestaticstretchingofhamstringsIncontrastKuboetal(2002b)concludedthatthreeweeksofstaticpassivestretchingofthecalfmusclesloweredpassiveresistancetostretchbyaffectingtheconnectivetissueinthemuscleThreeweeksofstretchingthecalvesusingthecontract-relaxmethodalsoresultedinloweringthepassiveresistancetostretchinanexperimentbyToftetal(1989)Wilsonetal(1992)showedthateightweeksofstretchingchestmusclesincreasedflexibilityandreducedstiffnessofmusculo-tendinousunitmdashprobablybyreducingstiffnessofthetendons

Noneofthesestudiesshowswithabsolutecertaintythatflexibilityisdecisivelydeterminedeitherbytheneuralfactorsorbythemechanicalpropertiesofthe

determinedeitherbytheneuralfactorsorbythemechanicalpropertiesofthemuscleespeciallyofitsconnectivetissue

TherearecertainlyargumentsfortheconsiderableroleofthenervoussystemindeterminingflexibilityForinstancethreedifferenttypesofstretchesincreasethestaticrangeofmotioninvaryingdegreesbothinasinglestretchaswellasinseveralsessionsofstretching(Holtetal1970Tanigawa1972)Soacontract-relaxstretchincreasesrangeofmotionmorethanastaticpassivestretchandacontract-relax-antagonist-contractstretchincreasesrangeofmotionmorethanacontract-relaxstretch(EtnyreandAbraham1986a)ThesestretchesdifferintheutilizationandsequenceofmuscletensionsmdashactionsthataffectthenervousregulationofstretchedmusclesFurtherTanigawa(1972)showedthatwhilethesubjectswhousedcontract-relaxstretchingforthreeweekstwiceperweekgainedmorerangeofmotionthanthosedoingpassivestretchestheyalsolostmorerangeduringoneweekofnotstretchingIfconnectivetissuewerethechiefdeterminantofflexibilitythesedifferentgainsandlosseswiththetwotypesofstaticstretcheswouldntmakesense

Forpracticalpurposesaslongasyoufeelyourmusclescontractinresponsetoastretchitmeansthatrelaxingthemusclescanimproveyourstretchandthatyoushouldconcernyourselfmorewithnervousregulationofyourmusclestensionandlesswithyourmusclesconnectivetissue

Thenervoussystemregulatestensionandthusthelengthofyourmusclesbyinfluencingthecontractileelement(Theillustrationbelowsumsupwhatfollows)

Structuresandnervepathwaysinvolvedincontrolofamuscleatthelevelofitscorrespondingsegmentofspinalcord

SeveralnervecellsreceivesignalsfromandsendsignalstoeachmuscleNervecellsreceivingthesignalsarecalledsensoryneuronsDirectlyorthroughotherneuronstheycontactnervecellsthatsendsignalstothemusclesThecellswhosenervefibersconductsignalstothemusclesarecalledmotoneuronsTheircellbodiesarelocatedinthespinalcordorinthebrainstemOtherneuronscontactandinfluencemotoneuronsSomecanstimulatethemotoneuronswhichcausesacontractionofthemusclefibersinnervatedbythemSomecaninhibit(block)motoneuronscausingarelaxationofmusclefibersInmovementswhenthemotoneuronsofonesetofmusclesarestimulatedmotoneuronsofthemusclesopposingthemareinhibitedThisiscalledreciprocalinhibitionItallowsyoutomove

NeuronscausingcontractionofmusclesarecalledmotoneuronsAlphaDoingdynamicstretchesasawarm-upforadynamicactionrequiresstimulatingmotoneuronsofthemovingcontractingmusclesinawaythatissimilartothestimulationtheywillreceiveduringtheactionDuringstaticstretchesthosemotoneuronsarenotstimulatedinsuchaway

MusclespindlesareembeddedwithinamuscleatthemidpointsofsomemusclefibersTheyconsistofspecialkindsofmusclefibers(intrafusalmusclefibers)thatcancontractonlyattheirendsAttheircenterarethestretchreceptorsTherearetwokindsofstretchreceptorsonerespondingonlytothemagnitudeofthestretchandanotherthatrespondstoboththemagnitudeandthespeedofstretching(Bishop1982)StretchreceptorsinastretchedmusclesendsignalsthatreachamotoneuronAlphaandcauseittosendimpulsestothemuscleForexamplewhenamuscleisstretchedbytappingitstendonasintestingtheknee-jerkreflexreceptorsinthespindlessendimpulsesthatreachmotoneuronsAlphastimulatingthecontractionofthismuscleanditssynergistsorcooperatingmusclesThesameimpulsesentbystretchreceptorsinhibitsmusclesantagonistictoitandsoyourlegkicksThisknee-jerkreflexisanexampleofamyotaticorstretchreflexAquickstretchcausesacontractionpreventingfurtherstretchingThiscontractionlowersthestimulationofthespindles

Duringanisometriccontractionthefrequencyofsignalsfromthemusclespindleisdecreased(Bishop1982Orlikowska1991VanderShermanandLuciano2001)ThismaybetheneuralmechanismbehindyournotfeelingstretchingwhenyouaretensingamusclestretchedbelowthepainthresholdsuchasduringthetensingphaseofanisometricstretchThiseffecttogetherwithwhathappenstoamuscleasitisstretchedandtensedmayalsoexplainwhyitiseasiertoincreaserangeofmotionafteranisometrictensionthanwithoutitAsastretchedmuscleistensedthesarcomeresinthemiddleofmusclefibersshortenandstretchthesarcomeresatthefibersendstogetherwiththefibrousconnectivetissueinserieswiththempickinguptheslackRelaxingaftersuchtensionreleasestheslackandthiscouldbewhyyoucanextendtherangeofmotionfurtherbeforefeelinganewstretchlimit

TheGolgiorgansarelocatedinthetendonatitsjunctionwiththemuscleanddetectchangesintensiongeneratedeitherbycontractingamuscleorbystretchingitThemosteffectivestimulusforGolgiorgansisanactivemusclecontraction(Houketal1971)EachGolgiorganisconnectedwithfromfivetotwenty-fivemusclefibersAsthecontractingmusclepullsonthetendonitcausestheGolgiorganstofireimpulsesinrelationtotheforceofcontraction(Bishop1982)TheseimpulsesactivateassociationneuronswhichthensendtheirimpulsestoinhibitthemotoneuronsAlphaofthecontractingmuscleThisstopstheflowofimpulsesfromthemotoneuronsAlphatothemuscle(ThisistheusualexplanationforthemechanismofPNF[ProprioceptiveNeuromuscular

Facilitation]andisometricstretching)TheGolgiorgansmayalsoinfluencemotoneuronsGamma(Bishop1982)

RenshawcellsaresmallnervecellslocatedclosetothemotoneuronsAlphaTheyareconnectedthroughsynapseswithmotoneuronsandareactivatedbytheimpulsesthatthesemotoneuronssendtomusclefibersRenshawcellsthroughtheiraxonssynapsebackbothonthemotoneuronsthatactivatethemandonothersImpulsesfromtheRenshawcellsinhibitmotoneuronsThiscircuitregulatesthefrequencyofimpulsesreceivedbymusclesandkeepsthemfrommakingcontractionsthataretoostrongRenshawcellsareconnectedwithboththesmall(tonic)motoneuronsAlphainnervatingslow-twitchmusclefibersandwiththelarge(phasic)motoneuronsAlphainnervatingfast-twitchmusclefibersRenshawcellsaremorestronglyexcitedbyimpulsesfromphasicmotoneuronsactivatedinvoluntarycontractionsthanbyimpulsesfromtonicmotoneuronsbutwhenexcitedtheyinhibittonicmotoneuronswhicharemostresponsivetothestretchreflexmuchmoresothanarephasicones(Bishop1982)ThisisanotherpossibleexplanationofPNFandisometricstretching

ThereareneuralcircuitsandpathwaysthatmaycauselessenedresistancetostretchmoreformallycalledpostcontractivereflexdepressionPostcontractivereflexdepressionfollowsastrongvoluntarycontractionofthemuscleItpermitsagreaterrangeofmotionincreasethanstretchingwithoutaprecedingcontractionNomatterwhattheexactcauseoflesseningtheresistancetostretchtheresistanceissmallestimmediatelyuponrelaxationfollowingacontractionofthemusclesabouttobestretched(MooreandKukulka[1991]haveshownthatreflexesareweakestwithinthefirstsecondofrelaxationafteracontractionofthemuscleandthenrecovertonearly70oftheirnormalvaluesbythefifthsecondThismaybewhyyourstretchiseasiestwithinthefirstsecondaftertheendofacontraction)Resistancetostretchingcanbereducedevenmorebyimmediatelyfollowingtherelaxationofthestretchedmuscleswithcontractionoftheirantagonists(EtnyreandAbraham1986aEtnyreandAbraham1986bEtnyreandAbraham1988)

MotoneuronsGammaarelocatedinthespinalcordclosetomotoneuronsAlphaTheseneuronsregulatethetensionofintrafusalfibersinmusclespindlessothatifthewholemuscleisshortenedthespindlecanadjustandstillbeabletodetectchangesinmusclelengthTherearetwotypesofmotoneuronsGammastaticanddynamicStaticGammadeterminelengthsensitivityofreceptorsinthemusclespindlewithlittleeffectonvelocitysensitivityDynamicGamma

determinevelocitysensitivitywithlittleeffectonlengthsensitivity(Bishop1982)

ThebrainthroughitspathwaysofnervefibersconductingimpulsesdownwardssimilarlyaffectsmotoneuronsAlphaandGammabuttheGammaaremoresensitiveStaticGammamotoneuronswhichregulatethemusclespindlesdetectionofthemagnitudeofastretcharestimulatedbythecoldcenterandinhibitedbytheheatcenterinyourhypothalamus(Bishop1982)StaticmotoneuronsGammaarethuseasiertoactivatewhenyourbodytemperatureislowandsoyourflexibilityworsensthen(WhencoldisappliedlocallyforexampletoasinglemusclegrouptheeffectmaybeoppositemdashthestretchingmaybecomeeasierThisisbecauselocalcoolingreducesthesensitivityofmusclespindlesbutnotoftheGolgiorgans[MeeusenandLievens1986Strzelczyk1996])

MentalstresspainanxietyandfearthankstothesesamedescendingpathwaysactivatemotoneuronsGammawhichincreasethestretchreflexthusmakingyoulessflexible(Soumllveborn1989)Thisisonemorereasonnottodostaticpassivestretchesduringawarm-upwhenyoumaybeexcitedorevenanxiousaboutthechallengingactivitiesahead(ThewaysofwarminguptodealwithprestartanxietyandprestartapathyaredescribedinthebookScienceofSportsTraining)

DescendingpathwaysmotoneuronsGammaspindlemusclefibersstretchreceptors(inaparticularspindle)sensoryneurons(innervatingaparticularspindle)andamotoneuronAlphaarecollectivelycalledtheGammaloopTheGammaloopactivitymeasuresandinfluencesthelengthandtensionofamuscleThankstothisloopthesameweightcanbesupportedbydifferentlengthsofamuscleorthesamelengthcansupportdifferentweightsTheGammaloopregulatesthesensitivityofmusclespindlesIfbecauseofloweredtonusaninsufficientamountofimpulsescomesfromstretchreceptorstheGammaloopcompensatesmakingthemusclespindlesshorterThismaybewhypeopleexperiencestiffnessuponfirstawakening

Yourkinestheticormuscleandjointsenseisservedbymorethanthealready-describedkindsofreceptors(musclespindlesandGolgiorgans)Therearereceptorsofpainpressurejointpositionandmovementlocatedinthejointcapsulesligamentstendonsmusclesandtheirfasciaeandinskin

ThecombinedinputfromallthereceptorsinfluencesyourreflexivereactionstochangesinyourbodypositionandmusculartensionYouractualreflexesareneverassimpleastheoversimplifieddescriptionofaknee-jerkUsuallythewholebodyrespondstoanystimulusRecallthetest(seethetestsofflexibilitypotentialearlierinthischapter)whereyoucouldseewhetherthebonesandligamentsofyourhipswouldletyoudoasidesplitThereisnomuscleorligamentrunningfromonethightoanotheryetevenifyouhavepassedthetestyoucannotdoacompletesidesplitwithoutsometrainingWhenyouspreadbothlegsatthesametimethereflexivecontractionofthemusclesonbothsidesofthebodygetsinyourwayReflexesserveusefulpurposesinnormalcircumstancesandwhenyourlegsslidesidewaysthetensionoftheadductorsandtheirsynergistsonbothsidesofthebodyisneededtomaintainuprightposture

SomuchforthereflexiveregulationofmusculartensionNowconsiderthebrainsroleincontrolofmusculartensionthrougheitherstimulatingorinhibitingthemotoneurons

SomeofthenervefibersconductingkinestheticinformationgotothecerebellumwherewithoutyourbeingawareofityourtonuscoordinationandbalanceareregulatedOtherfibersgotothecerebralcortextheouterlayerofthebrainwhichcontainshighercentersthatinterpretandcorrelatesensorydataThesefibersprovideyouwithsensorydatayouareconsciousofthedatayoufeelTheneuronslocatedinthecerebralcortexcontactmotoneuronsthroughthedescendingpathways

DescendingpathwaysconsistofnervefibersoriginatinginthecerebralcortexandendinginthespinalcordThesefiberseitherdirectlycontactthemotoneuronsAlphaGammaorassociationneuronsinthespinalcord(thedirectdescending)orfirstsynapsewithneuronsinnervecentersbelowthecortexandinthecerebellumInturnthoseneuronseventuallysynapseonmotoneuronsAlphaGammaoronassociationneurons(themultineuronaldescendingpathways)ThedirectpathwaysgovernprecisevoluntarymovementsThroughconsciousdecisionstomakecertainmovementsortocontractgroupsofmusclesyoucanoverridesomeofyourreflexes

Themultineuronaldescendingpathwaysareresponsibleforthecontrolofrapidmovementsposturalmechanismsthecoordinationofsimultaneousmovementsoflocomotionandthecoordinationoffinevoluntarymovementswithpostural

mechanismsTheconnectionbetweenthecerebellumandtheareasofthebraingoverningemotions(hippocampusamygdalaseptalareas)makesmusculartonusandcoordinationdependentonemotionsandviceversa(Grochmal1986)Mentalstressincreasesamplitudeanddecreasesthefrequencyofmuscletremorpossiblybyincreasingthegainofthestretchreflex(Growdonetal2000)

YogausesthisconnectionYogaexercises(asanas)donotusetensioninastretchedpositionByholdingrelaxedmusclesinapositionjustshortofpainandreflexivecontractionYogis(inalong-termprocess)graduallylowerthesensitivityofthemechanismsregulatingthetensionandlengthofthemusclesYogastretchesseemtobealitmustestorasortofbiofeedbackmonitortellingthepractitionerhowproper(fromaYogapointofview)hisorherstateofmindis

PracticalconclusionsforsportstrainingMusclefibersareverystretchablebutinthemuscletheyareconnectedwiththelessstretchablefibrousconnectivetissueThisfactisusedtoexplainthelossofflexibilitysolelyasaresultoftheshorteningoftheconnectivetissueinandaroundthemusclesSuchshorteningcanbecausedbylackofmovementorbyexercisingregularlywithinlessthanafullrangeofmotion

ButthereismoretoitthanthatDifferentstretchingmethodsbringaboutdifferingresultsdynamicstretchingimprovesdynamicflexibility(dynamicrangeofmotionandresistancetostretchingthroughouttherangeofmotion)staticstretchingimprovesstaticflexibility(staticrangeofmotion)andtoalimitedextentdynamicflexibility(MoscovandLacourse1992)Continuousmovementsdecreaseresistancetostretchingthroughouttherangeofmotionmoreeffectivelythanstaticstretchingwhilestaticstretchingmoreeffectivelyincreasestherangeofmotionanddecreasestheamountofforceneededtoholdastretchortensioninastaticposition(McNairandStanley1996McNairetal2001)Furthermorethestretchingmethodyouchoosemdashballistic(bobbingupanddowninastretchnotadvisable)staticrelaxedorisometricmdashaffectstheamountoftimetoreachthecurrentmaximumineachstretchingsessionandtimetoachievedesiredresults(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)Afterexercisesincreasingrangeofmotionthroughactivemovements(forexampledynamicstretchesorstaticactivestretches)theincreaseofflexibilitylastslongerthanafterpassivestretching(StarzynskiandSozanski1999)ThepossiblechangesinconnectivetissuesresultingfromstretchingbyanyofthesemethodsdonotexplainallthedifferencesThesedifferencesaremostlikelytheresultofthewayagivenkindofexerciseactsuponthenervoussystem

MusclesareusuallylongenoughtoallowforafullrangeofmotionpermittedbythestructuresofjointsItisthenervouscontroloftheirtensionhoweverthathastoberesetforthemusclestoshowtheirfulllengthThisisthemostlikelyexplanationwhytenminutesofdynamicstretchinginthemorningletsyoudisplayyourfullrangeofmotionindynamicmovementslaterinadaywithoutawarm-upRegularlyrepeatingmovementsthatdonotuseafullrangeofmotioninthejoints(egbicyclingcertainexercisesofOlympicweightliftingstandardpush-upsonthefloor)howeversetsthenervouscontroloflengthandtensioninthemusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishes

themusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishestherangeofmotion(Orlikowska1991)ImmediatelyafterafatiguingjogoraslowruninwhichtheathleteslegsmovedatareducedrangeofmotionbothdynamicandstaticflexibilityofthehipsandkneesaretemporarilydiminishedItseemstobetheresultofincreasedsensitivityofstretchreceptorsmdashneuralcompensationfortheeffectsoffatigueonthemusclescontractionsWhilethiscompensatorymechanismissupposedtoworkinallfatigue-inducingandhigh-tensionexercises(Hayes1976)itdoesnotcausesuchadrasticreductionofflexibilityifintheseexerciseslimbsmovethroughtheirfullrangeofmotionSodisplayingyourfullrangeofmotionwhilefatigued(butnotextremelyfatigued)afterdoingheavydeepsquatsiseasierthanafteralongrun

Theotherfactorindiminishingtherangeofmotionrelevanttomanysuccessiveworkoutsisshorteningofmusclefibers(lossofserialsarcomeres)inthemusclesthatworkonlyoverareducedrangeofmotion(Williamsetal1988)EasternEuropeancoacheswillnotlettheirgymnastsridebicyclesasameansofendurancetrainingforexampleeventhoughtheyseemtohavealltheflexibilitytheyneed

StrenuousworkoutsslightlydamagethefibersofconnectivetissueinthemusclesUsuallythesemicro-tearshealinadayortwobutalossofflexibilityissupposedlycausedbythesefibershealingatashorterlengthTopreventthissomephysiologistsrecommendstaticstretchingafterstrengthworkoutsAllthissoundsverygoodbutthesamegymnastswhoarekeptfrombicyclingrunwithmaximalaccelerationstoimprovetheirspecificenduranceSuchrunningisastrenuousintensivestrengtheffortforlegmusclesbutinfastrunninglowerlimbmusclesworkthroughafullrangeofmotioninthehipandkneejointsandbecauseofthatthereisnoadverseeffectonflexibilityIfconnectivetissuewereafactorthenstretchingafteraworkoutwouldbeenoughandthesegymnastscouldridebicycleswiththesameresultThesituationwithstandardpush-upsisverysimilarIfyoudoacoupleofhundredadayonthefloorsothemusclesofyourchestshouldersandarmscontractfromashortenedpositionnoamountofstaticstretchingwillmakeyouabaseballpitcherorajavelinthrower

TherearetwotypesofstretchreceptorsonedetectingthemagnitudeandspeedofstretchingtheotherdetectingmagnitudeonlySensitivityofeachtypeofreceptorisdeterminedbytherespectivetypeofmotoneuronsGamma(throughregulatingtensionofeithertypeofintrafusalfibersinmusclespindles[Bishop1982McArdleKatchandKatch1996])Thismayexplainwhyflexibilitytrainingisspeed-specific

trainingisspeed-specific

Staticstretchesimprovestaticflexibilityanddynamicstretchesimprovedynamicflexibilitywhichiswhyitdoesnotmakesensetousestaticstretchesasawarm-upfordynamicactionThereisconsiderablebutnotcompletetransferfromstatictodynamicflexibility(MoscovandLacourse1992)

Dynamicstretchingbymovementssimilartothetaskmdashforexamplelegraisesbeforekickinglungesbeforefencingarmswingsbeforeplayingtennismdashdonewithgraduallyincreasingrangeandspeedofmotionfacilitateneuralpathwaysthatwillbeusedinthetask(Facilitationmeansincreasedexcitabilityofneuronsbymeansofrepetitiveuseortheaccumulationofimpulsesarrivingfromotherneurons)Thesemovementsofgraduallyincreasingrangeandspeedofmotionrequiremuscularcontractionsincreasinglysimilartothoseofthetask(kickfencingattackserve)Thesecontractionscausearteriolesandcapillariesintheworkingmusclestodilateinproportiontotheforceofcontraction(McArdleKatchandKatch1996)Flexibilityimproveswithanincreasedflowofbloodinstretchedmuscles(Wazny1981b)

StaticstretchesdonotfacilitatethesepathwaysdonotpreparethenervoussystemandbloodvesselsinmusclesforthedynamictaskYouevensweatdifferentlywhenwarmingupwithdynamicactionsthanwhendoingstaticstretchesDuringdynamicexercisesyousweatalloverandyoursweatishotDuringstaticstretchingyousweatlittlemainlyonthefaceThistellsyouthatstaticstretchingisapoorwarm-up

Flexibilitytrainingisalsoposition-specificResearchdonebyNicolasBreit(1977)comparingtheeffectsofstretchinginthesupineandtheerectpositionshowsthat

a)subjectswhotrainedinanerectpositiontestedbetterinthispositionthansubjectswhotrainedinasupinebuttestedinanerectposition

b)greatergainswererecordedforbothgroupsinasupinetestpositionthaninanerecttestpositionThesubjectstestedintheerectpositionhadtoovercomeanextraamountoftensioninthemusclestheystretchedbecauseofthereflexesevokedbystandingandbendingover

Youcanusethepostcontractivereflexdepressionorincreasedldquostretchabilityrdquo(lowerresistancetoastretchfollowingastrongcontraction)causedbyanyoftheexplainedmechanismsbycontractingamusclebeforerelaxingand

theexplainedmechanismsbycontractingamusclebeforerelaxingandstretchingitThisincreasestheamountofpossiblestretchThecontractioncanbeshortmdash3secondsmaybeenough(NelsonandCornelius1991)Thestretchhastobedonewithinfivesecondsofrelaxationaftercontractionandpreferablyinthefirstsecond

Afterreachingamaximalstretch(maximalforyouatagivenstageofyourtraining)tensingthemuscletoholdthispositionlongerthanthefewsecondstypicallyusedtocausethepostcontractiverelaxationfurtherincreasesyourstaticstrengthinthismaximalrangeofmotionorstretchAstrengthincreaseinextremerangesofmotion(causedbysystematicisometricstretchingorresistanceexercisesinafullrangeofmotion)seemstobearesultatleasttoadegreeofthelongitudinalgrowthofmusclefibersLong-termexerciseinwhichhumanmusclestenseastheyarestretchedcauseschangesinthemusclefibersthatindicatetheirlengtheningthroughaddingnewsarcomeres(Frideacuten1984)Handeletal(1997)conductedastudyinwhichathletesdidcontract-relaxstretches(stretcheswithisometriccontractions)foreightweeksandshowedchangesinstrengthdisplayedthroughouttherangeofmotionthatindicatedlongitudinalgrowthofmusclefibersbytheadditionofsarcomeresTheoppositehappenswhenexercisesaredoneexclusivelyatareducedrangeofmotionmdashthereislossofsarcomeresandmusclesshorten(Williamsetal1988)

Strongmusclestenselessthanweakonestosupportthesameload(MoritanianddeVries1979Ploutzetal1994)ThestrongmusclescanbemoreelongatedwhilestillcomfortablyovercomingresistanceInthemusclesofstrongpeoplewhoregularlyovercomehighresistancemotorunits(severalmusclefibersandanervecellactivatingthem)synchronizetheiractionevenwhenovercominglowresistance(Hayes1976)ThismaybewhyathleteswhosethighmusclesarestrongenoughtoslideupfromasplittostandinguprightcanslidedownintoasplitwithlessmuscletensionandresistancetothestretchthanweakerpersonsPerhapswhenallmotorunitstensetogetherevenmoderatelythestretchreflexismoredepressedthanifonlysomemotorunitsweretensingveryhardeitherbecauseofstimulatingagreaternumberofGolgiorgansorbecauseofthemechanicaleffectonallthemusclefibersandtheconnectivetissueinserieswiththem

AspeopleagechangesoccurintheirmusclesthatareassociatedwithadecreaseinstrengthandflexibilitymdashlossofmusclemassandincreasedstiffnessoffibrousconnectivetissueDoesthatmeanthattheelderlycannoteffectivelyuseisometricstretchesNoitdoesnotmdashbecausethesechangescanbeoffsetby

strengthtrainingmdasheveninveryoldage(Fiataroneetal1990Evans1999)AslongasyourjointsarenotdeformedandpermitnormalrangeofmotionandthereisnocontraindicationforstrengthtrainingyoucanbenefitfromisometricstretchesWhatrangeofmotionyoucanachieveandhowfastdependsontheinitiallevelofyourflexibilityandstrengthIfyourmusclesarelongenoughforsplits(youcancheckitwithtestsshownearlierinthischapter)youmightbeabletomakethemstrongenoughtosupportyouinasplitmdasheventhoughgainsinabsolutetermsmaycomemoreslowlythaninthecaseofyoungpeople

CoordinationandflexibilitydependonyouremotionstoobecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsTryjugglingbalancingorstretchingwhenyouareupset

TheopeningcautionyoureadisworthrepeatingMentalrigiditymdashtheinabilitytoabandonfixedideasasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)andcoordinationisconsideredamotorexpressionofintellect(Wazny1981a)

RecapThefollowingfactorsarelistedinorderoftheirimportanceinimprovingflexibility

ThegreatestandfastestgainsaremadebyresettingthenervouscontrolofmuscletensionandlengthSpecialstrengthexercisescanstimulatethemusclefiberstogrowlongerandelongatethefibrousconnectivetissueassociatedwiththemuscleStretchingtheligamentsandjointcapsulesandultimatelyreshapingjointsurfacestakesyearsandbringsaboutthesmallestamountofimprovement(Matveyev[Matveev]1981)

9QuestionsandAnswersonStretchingThesearetypicalquestionsfromreadersofthisbookAmongthemmaybejustthetypethatyouwanttoaskStudytheanswersandperhapsyouwillbeabletoapplythemtoyoursituation

DoesThisMethodReallyWorkAndHowPeoplewhodontbelievewhattheyseeaskthevariationsofthequestionldquoIsittrulypossiblerdquobecauseIguesstheywerenotexposedtorationalsportstraining

QuestionIsittrulypossibletoproduceapermanentinstantlyaccessibleflexibilitythatrequiresnowarm-uporanyotherpreparation

AnswerYesOtherwisewhatisthepointofpracticingmartialartstechniquessuchashighkicksiftheyrequireawarm-upIpersonallyknowmanyathleteswhocandisplaymuchgreaterflexibilitywithoutawarm-upthanwhatIshowinthisbookOfcourseIcandoeverythingthatyouseeinthisbookalsowithoutawarm-upIfyourcoachorinstructorcannotteachyouhowtohavesuchflexibilitythenittellsyousomethingabouthisorherknowledgeofhumanphysiologyandofthemethodologyofsportstraining

QuestionHowlongittakestodofullfrontandsidesplitsusingyourbook

AnswerItdependsonyourstrengthandinitialflexibilitySomepeoplereachsplitswithinamonthwhileothersneedseveralmonths

QuestionWhydoesthebodyhaveanaturaltendencytopreventonefromdoingasplitIknowthatIhavetheabilitytodoasplitbecausewhenIdosidelunges(onelegextendedandonelegpulledinsupportingmybody)Icandoaldquohalf-splitrdquoThatisIcanfullyabduct(extendtotheside)onelegtillmypelvishitsthefloormdashbutwithmyotherlegpulledinunderneathmeIcandothiswithbothlegsbutnotatthesametimeWhydoesthenervoussystemhavetobetrainedtoallowforfullyabductingbothlegsatthesametime

AnswerTofindoutmoreaboutthenervoussystemreadaboutthereflexesinneurologytextbooksorreadchapter8ofthisbook

ApartfromyournervoussystemnotbeingusedtospreadingbothlegsatthesametimeyouradductorsmaybeweakWeakadductorstenseharderandstopyourlegssidewisemovementearlierthanstrongadductorswhenslidingyourlegsapartinastraddlestanceThewidertheanglebetweenyourlegsthelessefficientisyouradductorsleverageandthehardertheytensetokeepthelegs

efficientisyouradductorsleverageandthehardertheytensetokeepthelegsfromslidingapart

QuestionIwonderabouttheresultsofyourmethodinpeoplepastthirtyyearsofageIstartedtaekwondoinmylate30sandcurrentlyIam42yearsoldIwouldliketoknowifitispossibleformetodothesplitswithoutinjuringmyself

AnswerAslongasyourmusclesareresponsivetostrengthtraining(youfeeltheyaregettingstronger)theyarealsoresponsivetostretchingWehaveplentyoftestimonialsfrompeoplepasttheir30ssayingandshowingthattheyjustachievedafullsidesplit

QuestionMostofthestretchesyoushowarepracticeddailyatmymartialartsschoolInfactmostofthemweretaughttousinhighschoolAlsoisometricsordynamictensionisnothingnewtothiscountrySowhyshouldyourresultsbebetter

AnswerItisnotexercisesalonethatmakemymethodeffectiveItisthewayofarrangingtheminthepropersequenceduringaworkoutduringadayandduringaweeklycycleofworkoutsDoingthesameexercisesinthewrongorderreducestheireffectivenessIexplainhowvariouscoordinationspeedstrengthenduranceandflexibilityexercisesinfluenceeachotherSomeexercisesshouldfolloweachotherandsomeshouldnot

QuestionIpracticekarateandmyteachercanliftalegandholditsteadyabovehisshoulderWillyourstaticactivestretchesletmeachievethistypeofstrengthsoIcankickhigherandwithmorepower

AnswerYesandnoStaticactiveflexibilityexerciseswillhelptodevelopyourabilitytoliftandholdthelegbutnottomakeyourkicksmorepowerfulSpecificstrengthforakickeristhestrengththatletsyoupackawallopinakicknottoholdalegupSpecificstrengthforkickingisdevelopedbykickingaheavybagkickingintolayersofspongekickingwithbungeecordsattachedtolegsandotherdynamicexercisessimilartokickingStrengthjustlikeflexibilityisspecifictothespeedofmovementitsangleandrangeofmotion(McArdleKatchandKatch1996)

QuestionDoyouhaveascheduleofwhatwhenandinwhichorderstretchesaredonetoachieveafullsplitIhaveStretchingScientificallybutIthinka

specificroutinewouldbebetter

AnswerWhilethebookdoesnotgivespecific(specificforwhomandwhen)routinesitexplainstheprinciplesofselectingandsequencingexercisessoreaderswhostudiedchapters2and7knowwhentodowhattypeofstretchesdependingontheirneedsandlimitations

QuestionHowdoyougetonthosechairs

AnswerOnewayistostandonthemwhentheyareclosetoeachotherandthenspreadyourlegswiththechairsAnotherwayistoplacethechairssotheyareasfarapartasyourfeetinasplitandthendoahandstandbetweenthemloweryourlegsontothechairsandpushoffthefloorwithyourhandstoassumethefinalpositionWhentryingtolearnthisskillyoushouldstartbyusingtwobooksorsmallblocksofwood

QuestionHowoftenshouldsuspendedsplitsbetriedandhowdoyoumaintainyourstrengthandflexibilityonceyouhaveachievedasuspendedsplit

AnswerEverytimeyoucanliftyourselfoffthefloorwhilesittinginasplityouareprovingthatyouhaveenoughstrengthtodoasuspendedsplitIdonotseeanyreasonformostathletesevertotryanactualsuspendedsplitIdidittocatchyourattentionbutasfarasstrengtheninglegsgoestherearemanybetterandsaferexercises

QuestionIhavepurchased[StretchingScientifically]andyourvideoSecretsofStretchingWhilemysidesplitshaveimprovedmyfrontsplitsarestilllackingInmystyleofChinesemartialartswemustbeabletodropintofrontandsidesplitsIcanslowlylowerintoafullsidesplitbutifItrytodropintooneIcanonlycomewithinonefootofthefloorAsformyfrontsplitsIamstuckatlessthansixinchesfromthefloorWhatcanIdotoremedythis

AnswerOneofthewaysoftrainingfortheabilitytodropintosplitsisdevelopingsuchstrengthastobeabletoslideupfromasplittoastandingpositionYoualreadyknowtheexercisesyouneedforthispurposeandthemethodofusingthembecausetheyareshownonthevideoSecretsofStretching

QuestionArethesidesplitandthefrontsplitindependentordependentImeanthatifIcantdoasidesplitIcantdoafrontsplitandviceversaCanIdoanisometricstretchforasidesplitonlywithoutdevelopingmyfrontsplit

ability

AnswerFlexibilityisjoint-andmuscle-specificOnecanbeabletodoaflatsidesplitwithoutbeingabletodoaflatfrontsplitandviceversaIfyourhipjointshavenormalmobilitythenyoucanachievesittingflatinbothsplitsbutonlyifyouworkonbothofthemIsometricstretchingforoneofthesplitswillhelpsomewhatwiththeotherThereissometransferofthetrainingeffectbetweenthetwosplitsbecausesomemusclesarestretchedbybothofthemmdashbutnottothesamedegree

BodyAlignmentforHipStretchesQuestionWhatisthedifferencebetweensuspendedsidesplitswithtoespointingforwardandwithtoespointingupward

AnswerThesplitwithtoespointingforwardstressesmainlythethighadductorsandrequireslessoutsiderotationofthehipjointthanthesplitwithtoespointingupwardThesuspendedsplitwithtoespointingupwardstressesyourhamstringsinadditiontothighadductorsandformaintainingbalancerequiresgreateroutwardrotationofthehipjointthanthesplitwithtoespointingforward

QuestionMygoalistodoacompletesidesplitwiththetoespointingupwardCanIdoisometricstretcheswithmyheelsonthefloorandmytoespointingupwardWillthisstrengthenthecorrectmusclesorwillitthrowmyhipsoutofalignmentforsplits

AnswerThesafeisometricstretchforthesidesplitwiththetoespointingupwardisshowninsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

Turningyourtoesupwhileslidingdownintoasidesplitwithoutholdingontosomefirmsupportisaskingforamuscletearorworse(ajointcapsuletearoraligamentsprain)becauseofhavingnocontrolovertheslidinglegsandtheprecariousbalance(SeethesectiononldquoInjuriesandStretchingrdquolaterinthischapterfordescriptionsofoutcomeswithsuchastretch)Themostvulnerablemuscleseemstobetheadductormagnusbecauseinthetoes-uppositionabductioniscombinedwiththeexternalrotationofthethighsotheadductormagnusisstretchedmorethaninthenormalsidesplitwithsolesofthefeetontheground

QuestionIhavereadStretchingScientificallyandfindithelpfulIcannotdothesidesplitshoweverIambeyondthestartingpositionyoushowinyourbookbutnotatasidesplitIamnotclearonthepositionofthefeetWhengoingintoasidesplitshouldthesolesofmyfeetremainplantedonthegroundorshouldIallowtheinnersidesofmyfeettobeonthegroundwhichwouldresultinthesolesofmyfeetnotbeingplantedonthegroundWhenIallowthe

innersidesofmyfeettobeonthegroundmylegstendtobendatthekneescausingpainHowimportantisthepositionofthefeetinthestraddleposition

AnswerThepositionofyourfeetinthestraddlestance(orthehorse-ridingstance)isimportantforreasonsexplainedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoPlantyourfeetasshownonthefirsttwophotosinthatsubchapteraslongasyouareinthehorse-ridingstancemdashhoweverwideWhenyouspreadyourlegssowidethatyouarenolongerineventhewidesthorse-ridingstancethenyourfeetwillturnandyourweightwillbesupportedbytheinsidesofyourlowerlegsandfeetWhenyouaresolowinthesplitthatyourweightissupportedbytheinsidesofyourlowerlegsyourkneesshouldnothurt

QuestionInoneofmyKung-FutrainingsessionsIwastoldbyafellowstudentthatpracticinglegraisesinthemorningwasgoodforflexibilityItrieditoutonlytofindthatIhadpaininmykneesandhipsfromtryingitAfterreadingyourbookIdiscoveredthatmyhipswereinthewrongplaceandIwaskeepingmylegtoostraightNotsurprisinglythepainwentawayandIvestartedtomakeprogressMyproblemnowisthatwhenIminthewidehorse-ridingstanceIgetpaininmykneesCoulditbethatImmakingasimilarmistakeandcausingthepain

AnswerKneepaininthehorse-ridingstancemaybecausedbyawrongpositionofthefeet(notpointingforward)andbydoingtoomuchtoosoon(stancetoodeepstandingtoolong)Inthecorrecthorse-ridingstanceyoucannothaveyourlegsstraight

QuestionWhenIstandinkibadachi(thehorse-ridingstance)andtrytogolowerIgetapaininmylowerbackandtheonlywaytorelievethisistoleanforwardCouldyourecommendanystretchestorelievethepainAlsoIlosethestrengthtopinchthefloorafteracoupleofcyclesoftensingandspreadingmylegs

WhenIdothesidesplitIcantdothesplitwithtoespointingforwardIhavetoleanmywholeupperbodyforwardIfItrytodothesplitwithtoespointingforwardwhilekeepingmybodyuprightIfeelpainintheupperoutsideregionofthethighs

AnswerTheseproblemsareslightlydifferentbuttheansweristhesamefor

bothAtendencyforleaningforwardwhenstandinginastraddlestanceisnormalYouleanforwardbecauseyourpelvispositionsitselfforgreaterrangeofhipabductionbuttheweaknessorinflexibilityofyourlowerback(orboth)keepsyoufromkeepingyourupperbodyuprightasyourpelvistiltsforwardHowstraightyoucankeepyourtrunkdependsonthestrengthofyourbackerectorsandalignmentofyourlegsEvenatthelowestpositioninthesplittheyshouldbealignedlikethehorse-ridingstanceTodevelopflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstancestarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderIfyouwanttomakefasterprogressdodeepsquatswithweightsWhendoingthesesquatsstandwithyourfeetashoulder-widthapartandtrytokeepyourtoespointingforward

Feelingpainintheoutsideofthehipjointresultsfromnottiltingthepelvisduringabduction(sidewaysmovement)ofthethighsNothavingenoughstrengthoftheinnerthighsfortensingthemwhilestandingfirmlyinthestraddlestance(ldquopinchingthefloorrdquo)canberemediedbysquatsandexercisesthatspecificallytargetinnerthighssuchastheadductorflysandadductorpulldownsshownonthevideoSecretsofStretching

QuestionIseemtobeverytightinthehipssowhenIkeepmybackstraightandtiltmypelvicforwardIcantgetasclosetothefloorasIcanwhenIleanforwardontoasmallchairIsthisOK

AnswerItisOKbutitisbettertodeveloptheabilitytostandintheproperhorse-ridingstanceasthestrengthandflexibilityofthethighshipsandspinecomesinhandyinotherexercisesAlsowhenyouleanonachairinyourisometricstretchesyoutaketheloadoffthethighssoyoudonotstrengthenthemasmuchaswhentheycarryyourwholeweight

QuestionInmymartialartsclassesIhavestudentswhohavestartedalittlelateinlife(28-50)ThemajorityoftheadultstudentshavemoderatetoseverehippainordiscomfortduringkickingdrillsandstretchingexercisesPleasenotethatsomeofthesestudentshavebeenwithmefortwoyearsandlongerandtheystillhavepainwithonlyamoderateincreaseinflexibilityIsthereanythingthatwecandowiththemorshowthemsoastoalleviatethispainanddiscomfortShouldtheybetakinganythingmdashforexamplesharkcartilageorsomeotherjointbuildingsupplementAndwilltheyevergetoverthishurdle

AnswerTheyshouldlearntheproperalignmentofthehipsforstaticanddynamicsidestretchesSeethesecondformoflegraisetothesideinchapter3ldquoDynamicStretchingrdquoandstaticstretchesinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

QuestionAlthoughIcomewithinonefootofafullsidesplitmyrangeofmotionindynamicstretches(whenIswingmylegouttotheside)ismuchworseWhyisthis

AnswerMakesurethatyouletyourpelvistiltforward(ormovebuttockstotherear)whenyouraiseyourlegtothesideThisactionpermitsraisingyourleghighermdashjustastiltingyourpelvisforwardhelpsinthesidesplit

ManypeopleexperiencequiteabitofdiscomfortevenpaininattemptingthisdynamicstretchTheycanonlyraiseeachlegtoabout45degrees(andithurtsthemwhentheydothat)

TheirproblemTheytrytokeeptheirlegstraightandtoraiseitstraightsidewayswhileattemptingtokeeptheirwholebodystraighttooThisistypicallythecauseofdifficultiesandhippainamongbeginnersattemptingthislegraise

TodramaticallyincreasetheheightofthelegraisetothesideyouneedtotiltyourpelvisforwardasyouraiseyourlegsidewaysThealignmentofhipthighlowerlegandfootinaraisingsidekickshouldbethesameasshowninasideviewofthehorse-ridingstance(seesubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo)TolearnitsproperformdothisStandwithyourfeettogetherextendyourrightarmtothesidehandatyourhiplevelpalmdownSlightlybendyourrightleginthehipandkneejointsFormyourfootcorrectly(knifefootsokutoinkaratebalnalintaekwondo)forthesidekick(bigtoeuprestoftoesdownedgeoffoothorizontalandtensed)RaisetherightlegsuchthatyoukickyourpalmwiththesideofyourfootStartfromhiplevelandgraduallyincreasetheheightoflegraisesMakesurethatyouleanforwardandyourkneeisslightlybentandthatitraisesaheadofyourfootKickingyourpalmforcesyoutoalignyourtrunkpelvisandthighjustrightforthegreatestrangeofmotioninyourhipjointsNoteespeciallytheamountanddirectionoftheforwardleaninthedrawingsbelow

Legraisetotheside

Anotherpurposeofkickingyourpalmistokeepthisdynamicstretchfromturningintoaballisticuncontrolledstretchandtopreventoverstretching

QuestionIamintomysecondweekofdoingtheearlymorningstretchiethelegswingsTheonlyproblemisthatwhenIswingmylegtotheside(andsometimesthefront)mybackclicksinaboutthecenterofmyspineIdonotclickwhenIbendmykneewhenIbringmylegbackdownWillIgetthesamestretchifIbendmykneewhenbringingmylegdownfromtheswing

AnswerYesIwouldsuggestcheckingthestrengthofyourbackmusclestoseeiftheirweaknessrelativetothepsoascausestheclicking

[TwoweekslaterthesamereaderwroteBythewaymybackisbetterForthesideswingsIdontthinkIwasleaningforwardortwistingmyupperbodyinthedirectionoftheswingenoughDoingthatseemstohavedonethetrick]

QuestionIfindthatanyextendeduseoflateralmovementinthehipssuchasforthesidekickortheroundhousekickcausesadullacheinmyhipsThisiseventruewhenItrytodomorningdynamicstretchesItseemsmyhipsinterferemorethanmymusclesTheyseemtopopalottoowhendoingthemorningdynamicstretchDoIhaveanyhopetoworkthroughthistoachieveflexibilityfortaekwondokickingIstheresomewaytohelpmyhipstrengthandmobility

AnswerMakesurethatyoualignyourthighshipsandtrunkasshowninthepictureabove(Legraisetotheside)andonthevideoPowerHighKickswithNoWarm-UpforsideandroundhousekicksIfyourhipsacheeventhoughyoudothesemovementsasshowninthisbookandonthevideothenseeanorthopedicsurgeon

QuestionWhenItrytoraisemylegtothesidemyfootturnsoutwardIsthisduetothetightnessofthemusclesinthelegandhipHowdoIgetoverthis

AnswerTurningofthefootoutwardduringlegraisestothesidemaybecausedbytightnessofthemusclesthatrotateyourthighoutward(externalrotatorsofthehip)TrytoincreaseyourhipsinternalrotationbystretchingyourexternalhiprotatorsSeethestretchesatendsofsubchaptersldquoStretchesleadingtothesidesplitrdquoinchapter5ldquoIsometricStretchingrdquoandinchapter6ldquoRelaxedStretchingrdquo

QuestionWhatisthedifferencebetweenlegraisesorfrontsplitswiththefrontlegstraightandbentattheknee

AnswerTheanglebetweenthethighsinafrontsplitandinfrontraise(kick)isgreateroritiseasiertoincreaseitwhenthefrontlegisbentatthekneebecauseyourhamstringisrelaxedthenExercisewithyourfrontlegstraighttobetterstretchthehamstring

HamstringsoriginateabovethehipjointandattachbelowthekneejointBendingyourkneerelievesthetensionofthehamstringandthuspermitsagreaterrangeofflexioninthehipjointInafullfrontsplityourpelvisisalwaystiltedtothefrontinrelationtothefrontthighnomatterwhatyoudowithyourkneesTiltingofthepelvisisnecessaryforrelaxingtheiliofemoralligamentofthehipjointoftherearthighYoucanachieveagreateramountofforwardtiltwhenthekneeofthefrontlegisbentbecausethenthehamstringofyourfrontlegismorerelaxed

QuestionIcandoafrontsplitbutwhenIattemptasidesplitIgetacertainamountofinchesoffthegroundandwhenItrytoslidefurtherintoadeeperpositionIcantbecausemyhipswontletmeandthenextworkoutsessiontheoutsideofmyhipsaresoreandtightHowcanIincreasetheflexibilityofmyhipssothatImaycompletethesidesplit

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoandinsubchapterldquoTestsofflexibilitypotentialrdquoofchapter8ldquoAllTheWhysofStretchingrdquoIfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistorestuntilyourhipsarenotsoreanymoreandthenpracticeyourstretchesstartingfromthe3-stepshorse-ridingstance(seephotobelow)Ifyoucannotperformthetestorassumethe3-stepshorse-ridingstancethenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforsidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

3-stepshorse-ridingstance

QuestionIpracticehamstringstretcheslyingonmybackbutIamabitconfusedastowhetheritisagoodideatoflattenthebackortomaintainthecurveinthelowerbackCanyoushedsomelightonthis

AnswerInsuchastretchkeepingyourbackstraightormaintainingnormallumbarlordosisstretchesmainlythehamstringsArchingyourback(theoppositeoflumbarlordosis)willputconsiderablestretchonthebackmuscles

DynamicStretchesandMorningStretchQuestionWhenyoudescribeldquolegraisesrdquoyourefertoaslowcontrolledliftingofthelegnotaquickswingingactioncorrect

AnswerControlledyesbutnotveryslowSeethebeginningofchapter3ldquoDynamicStretchingrdquo

QuestionIam39yearsoldandIamarelativelynewstudentoftaekwondo(4months)IhavebeenusingyourbookStretchingScientificallywithmuchsuccessMyconcerniswithmylegraisestotheside(dynamicstretches)Iamunabletokickmyhandasitseemsthatmylegsaretoolong(ormyarmtooshort)todothisonthesideIcandosowiththefrontstretchesbutwhenItrywiththesideIusuallyonlyreachmycalfatbestIhavetriedholdingsomethinginmyhandthatldquoextendsrdquomyreachbutIdontalwayshavesomethingavailableandthisfeelsawkwardWhenIhavenothingIusuallytrytofixaleveltoattainsuchasamarkonthewalltouseasareferencepointIdontseemtohaveanyproblemsbutitseemsthatmystretchescouldbemovingintoballisticterritorywithoutafixedtargetAdvice

AnswerHavingastopforexamplethehandforyourlegraisesorkicksisimportantonlyathighvelocitiesofmovementWhenyoudoyourlegraisesslowyoudonotneedanystop

WhenyoudotheraisesfastyoucantrybendingthekneeoftheraisinglegmoreandyoucanmakecontactwiththelowerpartoftheshinoruseakickingpaddleinsteadofyourhandifyourlegsareldquotoolongrdquoThehigheryouraiseyourlegsidewaysoveryourheadthecloseryouaretokickingyourhand

QuestionWhenIdothelegraisestotheback(dynamicstretches)IfeelthestretchinthehamstringofmysupportinglegasopposedtothequadofthelegthatisbeingworkedIsthisnormal

AnswerYesTheldquoweakestlinkrdquoisthefirsttorespondinanyexercise

QuestionIfdoingdynamicstretcheseverymorningresetsthenervouscontrolofmuscularlengthcantstaticstretchesbedoneinthemorningtoachievethe

sameeffectexceptforstaticflexibilityratherthandynamicSothenifeverymorningIdidstaticstretchingIwouldntneedawarm-uptoachievefullstaticflexibilitywouldI

AnswerPerhapsbutIdonotknowTheathleteswhousethemethodofstretchingexplainedinthebookStretchingScientificallyforafewmonthscandisplaytheirmaximalstaticflexibilityatanytimeanyway

TofindouttheeffectofdoingastaticstretchinthemorningwouldtakeanexperimentthatisnotlikelytobeeverconductedWhyBecausefromtheviewpointofpractice-orientedcoachesnoteveryquestionisworthyofresearch

YouseedoingdynamicstretchesinthemorninggivesanobservableincreaseinathletesdynamicflexibilitylaterinthedaywhetherornottheathletesdoanyfullROM(rangeofmotion)staticstretchesintheirmorningoreveningworkouts

ButathleteswhodofullROMstaticstretchesinvariablydodynamicstretches(orfastmovementsthroughoutthefullrangeofmotion)tooSofindingoutwhathelpsthemshowlargeROMinstaticstretchesmdashwhetheritisduetodynamicstretchesdoneinthemorningortostaticstretchesdoneinthemorningorjustaneffectofstaticstretchesdoneduringtheirregularworkoutsmdashrequiresconductinganexperimentthatcouldinterferewiththeirtraining

ThosewhoachievefullROMthroughisometricstretchesafterafewmonthsofcontinuingtrainingcandisplaytheirfullrangeofmotion(forexampledoasplit)anytimemdasheventhoughinitiallythisdidrequirewarmingupThisismuchlikeliftingweightsmdashforabeginnerestablishinganewpersonalrecordmayrequirecarefullywarmingupbutwithcontinuoustrainingafterafewmonthsthesameweightmaybeliftedcold

WhatandWhenForeveryrulethereisanexceptionmdashbutyouneedtoknowtheldquowhyrdquooftheruleandtheldquowhyrdquoandldquohowrdquooftheexception

QuestionWhendoIdodynamicstretcheswhenstrengthexercisesandwhenisometricstretches

AnswerDodynamicstretchesatleasttwiceperdayonceinthemorningandonceduringawarm-upforyourworkout

Dostrengthtraining2-3timesperweekendingwithisometricstretches

QuestionWhatsequenceofstretchesdoIfollowsincesomekickshurtmyback(Ihavehadbacksurgery)

AnswerEliminatestretchesthathurtyourback

QuestionDoIdothestretchroutinesaftermycardio[enduranceworkout]oraftermyweights

AnswerAfterbothAfterastrengthworkoutincludeisometricstretchesinyourstretchingroutineAfteranenduranceworkoutdonotdoisometricstretchesbutratherstaticrelaxedstretches

QuestionCanIdoanearlymorningstretchafterhavingmybreakfast

AnswerYesifyoucanperformasufficientnumberoflegraiseswithadequateintensityandheightwithoutthrowingupyourbreakfast

QuestionCanIdoanykindsofstretches(relaxedforexample)aftermymorningworkout

AnswerYesyoucandorelaxedstaticstretchesafterthemorningworkoutItwillnotdoanyharmifyouwillnotdoanyfullpowerormaximalforcemovementsforacoupleofhoursafterward

QuestionIjogorruneverymorningWillrunningorjoggingaftertheearly

morningstretchadverselyaffectmywholedaysflexibility

AnswerFortherunningorjoggingdoneaftertheearlymorningstretchtoadverselyaffectyourflexibilityyouwouldhavetoconsiderablyfatiguethemusclesofyourlegs

QuestionHowlongshouldyourestbetweensetsofdynamicstretches

AnswerWhatforIfyouneedtorestbetweensetsofdynamicstretchesyoushouldseeadoctor

QuestionWhileIdonotdostaticstretchingtowarmupbutratherdynamic(bythebythishasreallyimprovedmywarm-uptimethanks)Iwaswonderingifitisnecessaryaftertheendofaworkout(especiallyifIdidisometricstretching)todorelaxedstaticstretchesOrisitsafetoskipthemArethereanyrealbenefitstoperformingthem

AnswerThebenefitofdoingisometricandrelaxedstaticstretchingisincreasedpassiverangeofmotionandareducedamountofforceneededtoholdastretchmdashthatisthetensioninstretched-outpositionsTherelaxedstretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingtherelaxedstaticstretchesafterisometricstretchesmayaugmentthesebenefits

Ifyouarenotinterestedinincreasingyourstaticflexibilitythendonotdostaticstretches

QuestionHowmanystaticstretchesshouldIdoinmyworkout

AnswerPickoneortwoisometricstretchesmdashforexampleoneforadductorsandoneforhamstringsmdashandoneortworelaxedstretchesforthesamemusclesDoasmanysetsofisometricstretchesasyouneedtoreachyourcurrentmaximumrangeofmotionbutdonotforceyourselfifyourmusclesaretiredandstaleThreetofivesetsperstretchshouldbeenoughThenafterisometricstretchesyoucandorelaxedstretchesforoneortwominuteseach

QuestionIsitsafetodosixorsevensetsofisometricstretchesinoneworkout

AnswerItshouldbesafeaslongasyoudonotfeelpainwhileexercisingIwouldnotbesurprisedthoughifyouweresosoreafterthisworkoutthatyou

wouldhavetorestthestretchedmusclesforafewdaysInisometricstretchesaswithmoststrengthexercisesitisneithersafenornecessarytoexhaustthemuscles

QuestionInyouropinionisitbettertoseparatetheisometricstretchingofthefrontandsidesplits(onalternatedaysforexample)

AnswerIsometricstretchesforbothsplitscanbedoneinoneworkouteitherinthewayshowninchapter7ldquoSampleWorkoutPlansrdquoorasisshownonthevideoSecretsofStretchingwhereafterasetofstretchesleadingtothesidesplitIstandinadeeplungeandtensethelegsYoumayalsoworkononeofthesplitsuntilyoureachyourdesiredROMItalldependsontheindividual

TomaketherightdecisionyouneedtopayattentiontoyourbodyandnotdisregarditswarningsYoualsoneedtobeingoodshapeIsometricstretchesrequirenormalstrengthwhichinthecaseoflegsmeansbeingabletocomfortablydoatleast10squatswithabarbellofaweightequaltoyourbodyweightEvenwithnormalstrengthyouneedtobewellrestedtoattemptisometricstretchesBythewayproperstrengthpreparation(resultingingreaterthantheabovedescribedminimumstrength)beforelearningthetechniquesofkickingpreventskneeproblemsandotherjointproblemstoo

QuestionThemorningsarethebesttimeofthedayformykarateworkoutsCanIdoisometricstretchesattheendofthosemorningkarateworkoutsordoIhavetodoisometricstretchesintheevening

AnswerItdependsonyourobjectiveIfhavinggreatdynamicflexibilitywithoutawarm-upduringthedayisnotyourobjectivethenyoucandoisometricsinthemorningIfyouwanttobeflexibleduringtheremainderofthedayafteryourmorningkarateworkoutyoucanpostponeisometricsaswellasotherstrenuousstrengthexercisesuntillateafternoonoreveningJustmakesurethatyouwarmupwellYoualwayshavetomonitoryourprogressifyourstrengthandflexibilitykeepimprovingwhileyoudoisometricsinthemorningworkoutsthenitisfinetodothemthen

QuestionIknowthatyouhaverecommendedmanytimesnottodostaticstretchesbeforedynamicmartialartpracticesUnfortunatelymostmartialartsschoolsthatIhaveseendostaticstretchesaspartoftheirwarm-upmineincludedFornumerousreasonsIdonotwanttoleavetheschoolsoIhave

adaptedaldquosystemrdquotogetaroundthisproblemandwouldappreciateyourcommentsFirstIarriveatclassearlyandIspendabout5-10minuteswarmingupandthenIdomydynamiclegstretchesIthengoouttoclasswhichusuallystartswithsomerunninginplaceoraroundthedojangpush-upssit-upsandthensomestaticstretchingWhenthispartcomesIsimplygetintothepositionsbutIdontreallypushthestretchatallSometimesIwillfeelaveryminorstretchinsomeofthepositionsbutthatisallIsthisaneffectivewaytogetaroundthestretchingissueorarethereproblemsevenwiththisldquolightrdquostretching

AnswerYesitisaneffectivewayofdealingwithanignorantinstructorJuststandinginapositionandpretendingtostretchwilldoyounoharmItisnotwhatthethingiscalledmdashforinstanceastaticstretchmdashbutwhatitdoesthatmattersIfyoustretchnotatallorverylittlethenyouwillnotweakenyourmuscles

Beverycautiouswhenyouactuallystretchstaticallyattheendoftheworkoutoranytimeyouassumealdquostretchingrdquopositionbecausesomemoronshavebeenknowntoapproachastretchingathleteandpushhimorherintoagreaterstretch

QuestionDostaticstretcheshavetobepartofaworkoutorcanIdothembythemselves

AnswerItisbettertodothemattheendoftheworkoutwhenyourmusclesarewellwarmedupThisappliesparticularlytoisometricstretchesYoucandorelaxedstretchesbythemselveswhenyouhavealreadycooleddownfromaworkoutbutdothemslowlysoyoudonothurtunpreparedmusclesSuchstretchingwillbemoredifficultandlesseffectivethanstretchingwhenyouarewarmedup

QuestionSincereadingyourbookandviewingthevideoSecretsofStretchingIhavedecidedtoredomyworkoutroutinesEventhoughIwanttodevelopaworkoutthatwillimprovemykarateskillsandflexibilityIalsowanttomaintainandevenimprovemymusclemassinmyupperbody

HereiswhatIhavecomeupwith

Days1235and6DynamicStretchingAMampampPM

Day1ampamp6TechnicalSpeed(techniquesampampkickingdrillssparring)

Day2ampamp5StrengthIhavelistedtheexercisesintheorderIdothem[Thelistofresistanceexercisesshowsisolationexercisesbeforecomplexmovements(legextensionsandlegcurlsbeforesquatsanddeadlifts)exercisesforstabilizingmusclesbeforetheprimemovers(deadliftsbeforehipadductorsandhipflexorexercisesabdomenexercisesbeforebackextensions)]

Day3Aerobics(jumproperunningsprintsrelaxedstretching)

Day4Off

Whatdoyouthink

AnswerBoththevideoSecretsofStretchingandthebookStretchingScientifically(chapter5ldquoIsometricStretchingrdquo)explainhowtoscheduleworkoutsbutyoumanagedtomissitYourTechnicalorSpeedworkoutmustprecedeyourStrengthorEnduranceworkoutaStrengthworkoutmustprecedeanyEnduranceworkoutwhichisfollowedbyadayofcompleterestoractiverest(easyfunactivity)DonotdoaTechnicalorSpeedworkoutonthedayimmediatelyfollowingeitheranexhaustingStrengthoranexhaustingEnduranceworkoutanddonotdoaStrengthworkoutbeforefullyrecoveringafteranexhaustingEnduranceworkoutbecausesuchsequencesofeffortsleadtoovertraining

InsingleworkoutsdonotworkonendurancebeforeanyotherabilitywiththeexceptionofstaticpassiveflexibilitywhichisdevelopedbyrelaxedstretchesStudyScienceofSportsTrainingforanin-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

RegardingyourstrengthexercisesIsuggestthatinsteadoflegcurlsandextensionsyoudomoresquatsanddeadliftssincetheyarebetterforyourkneesBydoingthedeadliftsbeforeadductorexercisesandabdomencrunchesbeforebackextensionsyoubreaktheruleofneverfatiguingthestabilizersmdashinthisinstanceyourbackwhichstabilizesyourlegsorabdomenmuscleswhichstabilizeyourbackmdashbeforetheprimemovers

QuestionThebesttimeformetodomyisometricstretchesandstrengtheningexercisesislateatnightaround2330ormidnightWillthishaveanyeffectonmyflexibilitygainsordoesitmatter

AnswerLatenightisnotthebesttimeforworkingoutbutiftheexercisedoesnotinterferewithyoursleepingwellthenperhapsitisfineforyou

TheimportanceofgettingenoughofhighqualitysleepformakingprogressisexplainedintheneweditionofScienceofSportsTrainingInthatbookyouwillalsofindinformationonthebesttimesduringthedayfordevelopingdifferentabilitiesandskills

GenerallyitisbettertohaveafewhoursbetweentheendoftheworkoutandgoingtobedtoldquowalkoffrdquothefatiguetensionandexcitementoftheworkoutYoumaywanttotrydoingyourstrengtheningandstretchingexercisesinseveralshortsessionseachdedicatedtoonebodypartduringthedayratherthaninonelongsessionlateatnightForexamplesquatsandisometricstretchesinthefirstsessiondeadliftsandrelaxedstretchesinthesecondsessionordeadliftsaloneinthesecondsessionandrelaxedstretchesinthethirdfinalsession

StretchinginWorkoutsforVariousSportsAthleteswhoaskmewhatstretchestheyshoulddoastoundmeDonttheypracticetheirsportandknowtheirmovesDonttheyfeelwhichoftheirmovementsarerestrictedbytightmusclesAtypicalquestiongoesIhaveyourbookStretchingScientificallyhoweverIwashopingforsomethinggearedsolelyfora___[nameofanysporthere]Doyouhaveanythingonstretchingthatisdesignedfor___MyanswerStretchingScientificallyshowsstretchesformostmusclegroupsandsoanyonecanfindinitstretchestosuitanysportorindividualneedNeverthelessreaderskeepaskingsoherearesomespecifics

QuestionIsitrecommendabletodorelaxed(staticpassive)stretchesduringabodybuildingworkoutegstretchingthepectoralismusclesbetweentwosetsofbenchpresses

AnswerItdependsontheamountofresistanceinyourliftsandonhowstrenuouslyyoustretchThegreatertheresistancethemoredangerousitistodostrenuousstaticstretchesbetweensetsMaximalforceproductionisimpairedforseveralminutesafterstrenuousstaticstretchingYourownliftingexperienceshouldtellyouthatResearchconfirmsittoo(Kokkonenetal1998)

Maximalforceproductioninpurelyconcentric(fromastandstill)benchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemovers(Wilsonetal1994)soflexibilitytrainingcouldaffectitadversely

QuestionIliftweightsandhaveboxingpracticeinadayWhichonemdashliftingorboxingmdashshouldIusedynamicandisometricstretchesbeforeandafter

AnswerDynamicstretchesinwarm-upsforeitherworkoutisometricstretchesafterliftingBoxingpracticeasarule(withveryfewexceptions)shouldprecedeliftingandthereasonswhyareexplainedinthesecondeditionofScienceofSportsTraining

QuestionIwanttoknowifyourmethodswillhelpincreasemyflexibilityinregardtodance(balletandjazz)ForexamplemosttechnicaldancekicksrequireanuprightposturewithaturnedoutstraightlegfromthehipwiththepelvistiltedforwardWouldfollowingyourmethodbeappropriateforthekind

ofbodyalignmentsIneedtoachieveorwouldtheyworkagainstmygoals

AnswerThemethodofstretchingdescribedinStretchingScientificallyaffectsprimarilytheneuralcontrolofmusclesandinthecaseofisometricstretchingalsostrengthensmusclesinextendedpositionsItworksregardlessoftheformofyourmovementsaslongasthemovementsthemselvesarenotinjurious

QuestionIhavebeenusingyourstretchingtechniquesforyears(offandonsince1989)andhavehadgoodresultswiththemWhatIamnowinterestedinisstretchingmethodsspecificallytoenhancethegolfswingietoimprovetheshoulderturnandincreasespeedandstrengththroughouttheswing

AnswerDuringyourgolfswingpracticeyoufeelwhichmusclegroupslimityourmobilityandinwhichpositionsFindinthisbookthestretchesthatgiveyouasimilarfeelingorusingtheprinciplesofstretchingyouknowfromthebookdesignstretchestosuityourneed

QuestionWoulddoingallstretchesforallthebodypartsbetoomuchflexibilitytrainingforkarate

AnswerIthinkitwouldbetoomuchforanysportandforanybodysmuscles

QuestionHowshouldIintroducethismethodintomymartialartsworkout

AnswerDodynamicstretchesatthebeginningofyourworkoutaftertheaerobicpartofthewarm-upThendoyourtechniquesorsparringAttheendoftheworkoutdoyourstrengthorconditioningexercisesthendoisometricstretchesandfollowthemwithrelaxedstretchesIfyoudoyourstrengthexercisesinaseparateworkoutthendodynamicstretchesinthewarm-upandisometricstretchesattheendofthatworkoutDorelaxedstretchesinthecool-downofanyworkouteitherafterisometricstretchesorinsteadofthemIdonotrecommenddoingisometricstretcheseverydayTwotofourtimesperweekdependingonthereactionofyourmusclesisenough

QuestionIdomartialartsandtwotothreetimesaweekaftereachgymworkoutwithweightsIrunforcardiovascularconditioningThisbeingthecasewhenshouldIincorporateisometricandrelaxedstretchesafterliftingandbeforerunningorattheendafterboth(ThisfirstsessionIdidIstretchedaftertherunasmyfinalexerciseanddidnotseemtoexperienceanythinguntoward)Ivealwaysthoughtstretchingistobedoneattheveryendtoreturn

musclestotheiroriginalrelaxedlengthaftertraining

AnswerFirstanendurancerun(evenonly20minuteslong)afterastrengthtrainingworkoutreducesgainsinstrengthThisisbecauseoftheconflictingdemandsthatstrengthworkandaerobicenduranceworkputonthebodyingeneralandonthemusclefibersinparticularThisissueisexplainedinseveralstandardtextsonexercisephysiologyThisconflictismostpronouncedifyouuseveryheavyresistancesuchaswhenattemptingtoincreasemaximalstrengthandlesspronouncedwhenyouareusingmoderateresistanceinahighnumberofrepssuchaswhenworkingonmuscularendurance

UsuallyathletesdotheirstrengthworkoutsondifferentdaysthanaerobicenduranceworkoutswithaperiodofrestbetweentheseworkoutssuchthatfatiguefromonekindofworkdoesnotimpairtheabilitytoperformtheotherThepreferredarrangementiswithaerobicendurancedonerightafterthetechnicalorspeedworkoutandmaximalstrengthworkdoneinaseparateworkoutonadifferentdaymdashbutitalldependsonthecurrentprioritiesandonyourspeedofrecoverywhichdependsonhowmuchyourunandliftDedicatingaseparateworkouttostrengthisusuallydonewhendevelopingmaximalstrengthisthepriorityInthiseventworkontheaerobicenduranceisreducedsofatiguefromitdoesnotinterferewithstrengthworkoutsandthestrengthworkoutisthefirstorsecond(aftertechnique)intheweeklyschedule

Allthisnotwithstandingifyourscheduleworksforyouthensticktoitmdashaslongasyouaresatisfiedwithyourprogress

Secondisometricstretchesarestrengthexercisessotheymaylosesomeeffectiveness(asfarasincreasingstrengthinthestretchedpositions)ifdoneafteranendurancerunIthinkitisbesttodothemattheendofastrengthworkoutafterotherstrengthexercisesIfyouwanttodoisometricstretchestogetherwithyourrunningthenitmaybebettertodothembeforetherunandrelaxedstretchesaftertherun

QuestionWhatstretchesdoyourecommenddoingbeforeandafterrunning

AnswerBeforelong-distancerunningyoucanforgostretchingandthendoallyourstretchesafterrunningFormiddledistancesandsprintsIsuggestthefollowingwarm-upandstretcheslightjoggingplusarmcirclesandarmswingslightjoggingpluskickheelstobuttocksmarchwithheeltotoeraiseslegraises

tothefrontlegraisestothebacklegswingsfronttobackwhilestandingononelegAftertherundoeitherisometricorrelaxedstretchesmdashoneforthecalvesthenoneforthehamstringsandoneforhipflexorsIfyouarenotveryfatiguedafteryourrunyoucanalsododynamicstretchesforlegsbeforetherelaxedstretches

IfsomeofyourmusclesaresotightbeforeanyrunthatyouthinkyouneedtostretchthemjusttorunwellmdashthenIthinkyoushouldseeadoctorandnotberunning

QuestionAreyouawareofanylong-termadverseeffectsofrunningorstrengthtrainingonflexibility

AnswerNorunningorstrengthtraininghavenoadverseeffectonflexibilityprovidedyoutrainrationallydoexercisesinthecorrectsequenceandprovideadequateresttoyourbody

QuestionIskateWhatstretcheswouldyousuggestforin-lineskating

AnswerBeforeputtingtheskatesondolegraisestothefrontbackandsidesWiththeskatesongetaholdonsomesupport(abenchorrail)anddosquatsanddeeplungestostretchthemusclesthatlimityourrangeofmotionGraduallyincreaserangeofmotionbyeitherextendinglegsfurtherbackorloweringhipsmoreAfterskatingdoeitherisometricorrelaxedstretchesmdashoneforthehipflexorsthatalsostretchestheshins(seeFrontofthethighstretchesinchapter5andinchapter6)thenoneforyourhamstringsandfinallyoneforyourinnerthighmuscles

QuestionHowshouldskierswarm-upandstretch

AnswerStretchesforcross-countryskiersFirstwarm-upwithwalkingandthenrunningwithsomeside-to-sideagilitymovementstowarmupanklesandkneesThendodynamicstretchessuchaslegraisesbeforeputtingtheskisonAfterputtingtheskisondoturnsandtwistsinonespotandthengetintoadeeplungepositionandswitchlegsslidingthembackandforthDonotgettireddoingthisbeforetherunAftertherunyoucandoituntilyourlegsaretired

StretchesfordownhillskiersFirstwarm-upwithwalkingandthenrunningwithsomeagilitymovements(sidetosidehopsorjumps)ThendodynamicstretchessuchaslegraisesbeforeputtingthebootsonthenwithbootsandskisondoturnsandtwistsinonespotAfterskiingwhilestillontheskisgodownona

turnsandtwistsinonespotAfterskiingwhilestillontheskisgodownonaverygentleslopespreadinglegswideandthenbringingthemtogetherseveraltimeswhichissimilartoisometricstretches

QuestionWhatwouldbeproperwarm-upandstretchesforswimmers

AnswerWarm-upandstretchesforswimmersarmcirclesandswingsfirstoutofwatertheninthewater(soapartofthemovementisdoneagainstresistance)AfterswimmingtakeatoweloraropeorastickanddoisometricorrelaxedstretchesforthearmsThendoisometricorrelaxedstretchesmdashoneforhipflexorsandquadsthenoneforhamstringsoroneforbothlowerbackandhamstringsandoneabdomenandhipflexorsstretch

QuestionWoulddoingweightliftingandallkindsofstretchesinaworkoutbetoomuchforonesmuscles

AnswerThisdependsonthepersonandtheselectionofexercises(includingstretches)Ifyoudonotfeelsoreaftersuchworkoutsthentheyareprobablyokay

FlexibilityandOtherAthleticAbilitiesQuestionSometimeswhenItrytodoisometricstretchingtomymaximumreachmylegstartstoshakeDoyouhaveanyideawhythatmighthappen

AnswerPerhapstheshakingiscausedbyimpairedinter-andintramuscularcoordinationduetofatigueIfsothenitmightberemediedbyimprovedmuscularstrengthormuscularendurance

QuestionHowmanytimesperweekshouldonedoisometricstretchesIsitthesameaswithliftingweightsinwhichcaseeachbodypartisexercised2or3timesperweek

AnswerBothisometricsandliftingweightsarestrengthexercisesTheybothshouldbedoneduringthesameworkout(strengthworkout)MoreinformationonthisandonrelatedsubjectsisinthebookScienceofSportsTraining

QuestionIamtheonlypersonatmyclubwholiftsweightssoyourmethodsarereallyconvenientformebutcantheothersexpecttoattainmaximumflexibilitywithoutenteringthegym

AnswerStrengthtrainingisnecessaryformartialartsandithelpswithdevelopingflexibilitybutitdoesnothavetobedonewithironweightsBodyweightexercisesandexerciseswithapartnermdashforexampleduringandattheendofatypicalmartialartsworkoutmdashcanbedoneinsteadofstandardexerciseswithweights

QuestionIwanttoincreasemyverticaljumpandmaximizemyflexibilityMycoachestellmeIhavetostretchmyhamstringscalfmusclesandAchillestendontoreachpeakjumpingabilityIsittrue

AnswerIdonotthinkthatimprovedflexibilityofthelegswillbeofanyhelpinjumpingupifyouhavenormalrangeofmotioninthehipskneesandankles

IfyouwanttoknowhowtocombineexercisesdevelopingstrengthjumpingabilityflexibilityandotherabilitiesinyourworkoutsforoptimumresultsreadExplosivePowerandJumpingAbilityforAllSports

QuestionDoyoubelievethatlargermusclesmakeyoulessflexiblethansmallerones

AnswerIfyoudefineflexibilityasapassiverangeofextension(howfarcanyouextendyourjointspassively)thennomdashlargermusclesdonotmakeyoulessflexibleIfyoudefineflexibilityasapassiverangeofflexion(howmuchcanyouflexyourjointspassively)thenyesmdashlargermusclescanmakeyoulessflexiblethansmallerones

QuestionCanrelaxedstretchingexercisespreventmusclesfrombecomingbulkyorbig

AnswerNo

QuestionHowdomyisometricstretcheschangeonceIamabletoliftmyselfupfromthefloorwhileinasplit

AnswerIfyouwanttofurtherincreasethestrengthofyourhamstringsandadductorsyoucantrytoincreasetheirtensionbyholdingweightsinyourhandsorputaweightedbeltonorpressorpullagainstsomeimmovableobject

QuestionToincreaseresistanceandthusthetensionofmymusclesinasplitIholdalongstickandpressitagainsttheceilingwhiletryingtoliftmyselffromthesplitWhatdoyouthinkaboutsuchawayofincreasingresistance

AnswerYourideaofusingalongstickthattouchestheceilingtoaddresistancehasanadvantageovermymethodofholdingweightsmdashitallowsyoutoapplyresistanceatpreciseanglesandinmomentsthatyouchooseItalsoseemssaferthanholdingweightsbecauseyoucanapplytensiongraduallyandreleaseitfasterthanyoucanthrowdownthedumbbellsThedrawbackcomparingtheuseofthesticktodumbbellsisthatyoudonotknowpreciselyhowmuchresistanceyouapply

QuestionYousaythatinanattempttodevelopexceptionalstrengthandflexibilityoneshouldcombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsIfliftingweightswhatexercisesdoyourecommend

AnswerSquatslungesstep-upsdeadliftsgoodmornings

QuestionIwouldliketoknowhowyoufeelaboutfreeweightsforsomeonewhoplaystennisandisstudyingaikido[ortrainsforanytwoormoresports]DoyourecommendusingfreeweightsasasupplementaryformofexercisefortheseathleticendeavorsordoyoufeelthatdoingallthreeformsofstretchingissufficientIfyoudobelieveinusingfreeweightswhatroutinewouldyourecommendfortheabovesports

AnswerResistanceexercisesarenecessaryinsportstrainingeveniftheparticularsportseemstorequirelittlestrengthasameansofinjurypreventionandofpreparingthebodyforintensivetechnicalworkoutsNostretchescanreplacefreeweightsasameansofgraduatedresistancetrainingIcannotgiveyouanyldquoroutinerdquoforuseoffreeweightsbecausethechoiceofexercisesdependsontoomanyconstantlychangingfactorsforanyroutinetobeusefulandIcannotteachyouthemethodologyofsportstraininginafewsentencesInsteadIrecommendthevideoSecretsofStretchingwhichcoverstheprinciplesofgeneralathleticconditioningstrengthandflexibilitytrainingorthebookScienceofSportsTraining

QuestionYesterdayIdidaworkoutwithalotofkickingandtodaymyhamstringsaresoreIsthisduetomymusclesnotbeingstrongenoughOrnotflexibleenoughWhatshouldIdotostopmyhamstringsfromgettingsoreTheydonotgetsoreafterliftingweightsmdashonlyafterkicking

AnswerMusclesorenessisasignthatthestructuralstrengthofmusclesisnotcomfortablyabovethedemandputonthesemusclesKicklessandliftmoreMakesurethatyoumovethroughthefullrangeofmotionandgraduallyaddmoreweightinsuchexercisesassquatsgoodmorningsandstiff-leggeddeadliftsIncreasethenumberofkicksinyourworkoutsgradually

QuestionWhydoyouadvisedoinglongsetsofexerciseswithlowresistanceasapreparationforlow-repetitionandhigh-resistancestrengthexercisesandisometricstretches

AnswerMyrecommendationsincreasethestructuralstrengthofthemusclessotheyarelesslikelytobeexcessivelydamagedbystrenuousexercises(Excessivemuscledamageannouncesitselfasdelayed-onsetmusclesorenessoramusclestrainevenacompletemusclerupture)Thestructuralstrengthofamuscleisdeterminedbythestrengthandcross-sectionalareaoftheslow-twitchmusclefibersandbythestrengthoftheconnectivetissuewithinthemuscleSlow-

twitchmusclefibershaverelativelygreaterstructuralstrengththanfast-twitchfibersespeciallythefast-twitchfiberswithlowoxidativecapacities(FrideacutenandLieber1992LieberandFrideacuten2000)Ittakesmoreforcetostretchandultimatelytorupturetheslow-twitchfibersthanthefast-twitchfibersThisisbecausetheslow-twitchfibersaresmallerthanthefast-twitchfibersandhaveagreaterratioofcellularscaffoldingtothecontractileelements(whicharebuiltoflongthinproteinsthatareeasytotear)

Endurancetrainingthatisdoingmanyrepetitionspersetagainstlowresistanceincreasesthestructuralstrengthofslow-twitchmusclefibers(GleimandMcHugh1997)Suchtrainingalsoincreasesthestructuralstrengthoftheconnectivetissuewithinthemuscleprobablythroughtheanabolicactionofhormonesthataredeliveredtothemusclewiththeincreasedbloodflow(Tiptonetal1975)Theconnectivetissuedamageisconsideredanotheroneofthecausesofdelayed-onsetmusclesoreness(McArdleKatchandKatch1996)

QuestionDontyoureducetheflexibilityofyourlegswhenyoudokickingendurancetrainingforyourlegs

AnswerNotifyoumaintainyourflexibilitywithanincreasedamountofstretchingmdashasmuchasittakestoreachyournormalrangeofmotioninthecool-downstretchesaftertheworkoutandnextdayinthedynamicstretchesofthemorningstretch

QuestionIknowyourecommenddeepandheavysquatsforlegstrengthItrainathomeanddonthaveaspotternordoIhavetimetogotoagymImakickboxerandwouldliketoimprovemylegstrengthforuseinmysportandIwaswonderingwhatalternativetoveryheavysquatsImightuseseeingashowitsnotfeasibletosquatheavywithoutaspotterArethereotherexercisesIcoulddothatwouldproduceasimilarleveloflegstrength

AnswerSquatsanddeadliftsaretheeasiestliftstoself-spotIfyouneedaspotterforasquatthenyouareliftingtoomuchmdashespeciallyinthatyouareakickboxerandnotapowerlifterApersonwhotrainsprogressinggraduallycanself-spotsquatswiththehelpofarackorinemergencycaneasilydumpthebarweighingmorethanonesbodyweight

QuestionIdonthaveanyweightstodosquatsordeadliftsCanIsubstitutedoingahighnumberofrepetitionsofweight-freesquats(3setsof100

repetitions)

AnswerWeight-freesquatsmaystrengthenyourwholebodybutmainlyyourthighsTheweight-freesquatswillhavelittleeffectonthemusclesofyourlowerbackwhicharebeststrengthenedwithdeadlift-likemovementsagainstconsiderableresistance

QuestionWhenonedoesdynamicstrengthexercisesforthegroinandhamstringsinpreparationforisometricstretchesisitbetter(ornecessary)todotheexercisesusingthefullrangeofmotionForexampleregularhamstringcurlsuseaverylimitedrangeofmotionwhereasstiff-leggeddeadliftsworkthemuscleinastretchedposition

AnswerGenerallyyesdothestrengthexercisesinthefullrangeofmotionYoumayconsiderdoingheavydeadliftsafterallyourisometricstretchesforhipsIsometricstretchesleadingtothesidesplitandthefrontsplitinvolvestrongtensionsofpsoasmusclesthatattachtothefrontofthelumbarspineBackerectorsarefatiguedbydoingstabilizingworkduringheavydeadliftsbackextensionsorldquogoodmorningsrdquoandsomayspasmduringisometricstretchesforthesplits

QuestionIdarenotdonormalsquatswithabarbellbecausemywholehipandinnerthighareastightenupforaroundtendaysdespitestretchinginthemorningbeforeandaftertrainingIfIjustdohacksquatsIcanwakeupinthemorninganddoafullfrontandsidesplitDoinghacksquatsaloneavoidstargetingtheinnerthighmuscles(thisiswhyIamveryflexiblewithouttouchingtheinnerthighs)IfIdonttouchanyweightsIdropintosplitsmosttimesoftheday

AnswerThemostlikelycauseofthisexcessivesorenessandtightnessafterstrengthexercisesisthatyouarenotstartingwithsufficientlylowweightstomatchtheweaknessofyourmusclesandthenyouarenotprogressinggraduallyenoughsoasnottooverworkthemEverytimeyoufeeltightnessyoubecomealarmedandabandontheexercisethatexposedyourweaknessandthenwonderwhyyoustayweakinthatareaFortheshort-timesatisfactionofbeingabletodosplitswithoutwarm-upnowyouforsakeanyfurtherdevelopmentofbothstrengthandflexibility

QuestionIfalackofstrengthintheadductormusclespreventsdoingaside

splitdoesthissuggestthatajuniorhighcheerleaderwhodoessplitseasilyhastypicallystrongeradductorsthanforexampleanOlympicdecathletewhocannot

AnswerThelackofstrengthintheadductorsofthethighpreventsachievingandperformingondemandasidesplitifyouareusingisometricstretches

Yestypicallyalittlegirlwhocanslidedownintoasplitandthencanraiseherselfupfromthatsplitcanhavethighadductorsstronger(inrelationtoherbodyweight)attheanglesandextensionsoccurringinthesplitthanadecathletewhocanteventhoughhisabsolutemuscularstrengthmaybegreaterForexplanationofthedifferencebetweenrelativemuscularstrengthandabsolutemuscularstrengthseeScienceofSportsTraining

QuestionAfewmonthsagoIbegantrainingtodotheOlympiclifts(snatchandcleanandjerk)IamsostiffthatIcantreceivethebarcorrectlyinthecleanThemainproblemseemstobemyinabilitytoflexmyhipsfullywhilekeepingmylowerbackextendedThispreventsmefromkeepingmytorsouprightandthebarfallsforwardoffmyshouldersTwolesserbutstillsignificantproblemsaregettingmyelbowshighenoughandflexingmyanklesfarenoughinthelowsquatsoastoremainbalancedfronttobackwithoutleaningforwardTheneteffectoftheseproblemsisthatIsimplycantdoacorrectcleanCanyousuggestanyexercisesorwarm-upstohelpwiththeseproblems

AnswerYourproblemscanberemediedbydoinglotsofdeepandwidesquatswithoutabarbellandwithabarbellinbothfrontsquatandbacksquatpositionsFordynamicflexibilitydothesesquatsfastwithlightweightsandforstaticflexibilitydothemslowbutwithheavierweights

YoumightbenefitfromreadinguponananalysisoftheliftsSomeofthebetterbooksonthissubjectareavailablefromIronMind(ironmindcom)

QuestionIhadneverdonemuchinthewayofweighttrainingbeforeandlatelastyearIsufferedashoulderinjuryIwastoldthatIwasprobablynotstretchingmyshouldersproperlybeforeandafterweighttraining(Iwashavingmostproblemswiththeinclinebenchpress)

HavingstudiedStadionsvideoonkicking(PowerHighKickswithNowarm-Up)IamuncertainthatthestretchingmethodsIhavebeenshownarethemosteffectiveThesearestaticstretchesresistingagainstawallYourldquolawof

specificityrdquomakesmewonderifthereisabetterwayCanyouenlightenme

AnswerIneverdoanyformofstaticstretchingpriortoweightliftingoranyresistanceexercisesStaticstretchestemporarilyweakenandpredisposetoinjurythestretchedmusclesStaticstretchesaretobedoneafterandnotbeforeresistanceexercisesbutIamnotawareofanydetrimentaleffectofnotstretchingtheshouldersaftertheresistanceexercisesAfteralliftheresistanceexercisesaredonewithinnormalrangeofmotiontheywillnotreduceit

Yourproblemmayhavemoretodowithdoingtoomuchtoosoonimproperformofmovementsorimproperbalanceofexercises

QuestionYoudontlikehangingbackstretchesbecauseofpossibleligamentstretchingbutyourecommendstiff-legdeadliftsSodoyourecommendonlybendingovertoacertainextentwhendeadliftingietheweightloweredonlytokneeormidcalf

AnswerWhendonecorrectlythedeadliftdoesnotstretchlowerbackligamentsnoreventhelowerbackmusclesInformationonhowtodoadeadliftisinarticleldquoAdvancedStrengthExercisesforLowerBackmdashYourBestInsuranceagainstBackPainrdquopostedatwwwstadioncomstrength-training-for-sports-and-martial-arts

QuestionIhavebeendoingtaekwondoforsevenyearsnowandthestretchingdoneinclass(fartooquickandnotinthecorrectsequencethatyourecommend)hasneverreallyimprovedmyflexibilityIfindthatifIskiptraininginanyformforaboutaweekortwoIammoreflexiblebutthengetsorelaterafterresumingmytaekwondoworkoutEvenwhenfollowingyourguideafterataekwondosessionIamtoosoreandstiff(inmyhamstrings)toworkoutdailybyyourmethodWhatisthecauseofmysorenessandlackofprogressinflexibility

AnswerTherearetwopossiblecausesofyourlackofprogressinflexibilitydevelopment

1Thetaekwondoworkoutsarerunbyapossiblygoodfighterbutalousycoach(Yousaidthatexercisesarenotdoneinthecorrectsequence)

2YourmusclesaretooweakfortheseworkoutsSorenessafteraworkoutindicatesit

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyour

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyourflexibilitystrengthandendurancetosuchalevelthatafterafewmonthsyoucansafelyreturntotaekwondo

YourtraininghastobesystematicwithgraduallyincreasingworkloadsFollowtheadvicefromthisbookorthevideoSecretsofStretching

QuestionHowmanytimesaweekshouldIdostrengthexercisesbeforeIperformtheisometricstretches

AnswerThemostaccurateanswerisAsmanytimesasittakestogetstrongenoughfortheisometricstretches

StrengthtrainingisnottreatedindepthinStretchingScientificallybecauseitisaguidetoflexibilitytrainingforathletesmdashpeoplealreadyfamiliarwithstrengthtrainingThisbookisforathleteswhowanttoupdatetheirknowledgeofflexibilitytrainingandmaximizeitseffectivenessForstrengthtraininginformationseeeitherchapter6ldquoStrengthrdquoofthebookScienceofSportsTrainingorthebookExplosivePowerandJumpingAbilityforAllSportsAllyouneedtoknowaboutstrengthtrainingasitrelatestoisometricstretchesisinchapter5ldquoIsometricStretchingrdquoofthisbook

AsimpleruleforthosenewtostrengthtrainingTypicallystrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldeitherexercisemoreoftenorincreasethenumberofrepetitionsortheresistance

QuestionYourecommendusingdynamicstrengthexercisesuntilthemusclesarereadyforisometricstretchesIdotwosetsof30repetitionsforeachmusclegroup(groinhamstrings)threetimeseverytwoweeksIsthisoftenenoughIgetsoreifIdotheexercisesanymorefrequentlythanthatWhichisbetterAhardworkoutonceaweekoralighterworkouttwiceaweek

AnswerSlowbutsteadyisbetter

QuestionWhenIstretchoutforataekwondoclassIfindthatforthenexttwodaysIamsoreandstiffingroinmusclesFromyourbookIreadthatthisisa

signthatthosemusclesaretooweakThisisthecasewherelongsetsofhighrepstothepointofburnareusedcorrect

AnswerPerhapstheyaretooweakorperhapsyoudotoomuchLongsetsofmovementsatfullrangeofmotionwillhelpifthemusclesaretooweakbutnotifyoualreadydotoomuch

QuestionHereismygeneralworkoutweekDynamicstretcheverymorningandeveningIdonoisometricstretchesyetasIfearthatmymusclesandtendonsareunpreparedforthemIamanxioustobegintohelpmygrossinflexibilityproblems

MondayWednesdayFridayWeighttrainingkickingdrills1-2milerunTuesdayThursdayTaekwondoclassSaturdayLightenduranceworkoutSundayOff

AnswerDoingweighttrainingpriortokickingdrillsaswellasweighttrainingforlowerbodyandrunningonthesamedayarestrangepracticesInyourcasebecauseyourunsolittlerunningonthesamedayasliftingweightsmayhavenoadverseeffectonyourstrengthButifyouareseriousaboutyourfightingformwhydoyourunsolittleProperarrangementsofworkoutsareexplainedinthebookScienceofSportsTraining

QuestionIm45andgettingbackintotaekwondoaftera20-yearlayoff(redbeltthen)Imingoodshapebuteven20yearsagomyflexibilitywasntthatgreatMygoalofcourseistodothesidesplitWhatdoyouthinkofmyworkouts

Myworkoutweekmorningwarm-upthen1-2setslegraisesallthreedirectionssomekickingpractice2wallsquats(leanbackagainstwalllowerdownandholdfor60seconds)Thenrelaxedstaticstretchesinthisorderfrontofthethighstretchinnerthighorbutterflystretch(PNFandrelaxonthisone)lowerbackstretchcalfandhamstringstretch(PNFandrelaxstyleonthisalso)ThenItrydoingasidesplitSomelightjoggingandImonmywaytoworkasamailman

DuringbreaksatworkIstretcharmsandshouldersdo2wallsquatsleaningagainstmytruckfor60secondseachthenIdo2setsoflowerbackandhamstringstretchesIalsodo2setsoflegstretcheseachabout40secAfterIgethomeeatandshowerIdoatleastonesetof12dynamiclegraisesallthreedirectionsTwiceaweekIhavetaekwondoclass(usuallyMondayand

directionsTwiceaweekIhavetaekwondoclass(usuallyMondayandThursday)WednesdayIdoTae-BoaerobicsclassFridaySaturdayandSundayarelightworkoutdaysnoclassesbutsameroutineotherwiseIdontworkonSundayandononeotherdayitrotatesOnmylightdaysItryandsqueezeinwhatIneedtoknowfortaekwondobesideskickingformsandself-defense

AnswerIthinkyoudotoomuchYouworkouteverydayoftheweekasifyoudidnotknowthatrestisanintegralandnecessarypartoftrainingAmorningstretchshouldconsistofdynamicstretchesperhapsoneortworelaxedstretchesforsomeparticularlyinflexiblemusclegroupbutnoisometricorPNFstretchesmdashespeciallybeforelongphysicalefforts

YoudotoomanyisometricstretchesfortoomanymusclegroupsmdashfivemusclegroupsjustinthemorningOneisometricstretchperonemusclegroupuptothreemusclegroupsstretchedperworkoutisplentyChangethestretchforamoreeffectiveoneonceitnolongerincreasesrangeofmotionToreachyourgoalofasidesplityouhavetodoexercisesthatarespecificallydesignedforreachingitYoualsohavetoobserveyourreactiontotheseexercisesandadjustyourtrainingaccordingly

QuestionYousaythatbicyclingisbadforflexibilityoflowerlimbsHavingbeenanavidcyclistIbelieveyouAndyousuggestthatrunningisabetteralternativeforcardiovascularconditioningTruecomparedtobikingtherangeofmotionismuchgreaterbutwouldntusingyourfullrangeofmotionwhilerunningintroducealdquobrakingrdquoeffectasyourfrontkneewouldbesignificantlyinfrontofyourcenterofgravityinturncausingharmfulstresstotheknee

AlsowhatothercardiovascularactivitiesdoyouthinkarenotdetrimentaltoflexibilityIcantthinkofanythatusethefullrangeofmotionofallthebodypartsinvolved

AnswerMyanswertoyourfirstquestion(onthebrakingeffect)NoToseewhyviewtheslow-motionrunonthevideoSecretsofStretchingTohavethisproblemapersonwouldhavetobepathologicallydiscoordinated

AnswertoyoursecondquestionTheactivitiesdonothavetousethefullrangeofmotionofinvolvedjointsmdashitisenoughthatthemusclesthatcrossthesejointsareatorclosetotheirrestinglengthSoforexamplejumpingropedoesnotreducetherangeofmotioninhipjointsunlikecyclingwheremostmusclesthatcrossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesof

crossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesofexercisesotherthanrunningandropejumpingthatarenotdetrimentaltoflexibilityareshadowboxingrunningupstairsandcross-countryskiing

RunningonskiswhetheronthesnoworusingaNordicTrackorotherskimachinepermitsfullextensionsinhipandkneejointssoitdoesnothavethesameeffectonflexibilityasbiking

AgeandStretchingQuestionIveseenyouradsonlearningtodosplitsafter50butImabitskepticalAfterallGeorgeDillman[whodemonstratesasidesplitsuspendedbetweentwochairswhichheachievedatage50]hasbeendoingmartialartsforalongtimeIveonlybeenatit1yearandamover50Howwillyoursystemovercomemylackofflexibility

AnswerOurmethodofstretchingdependsonmakingyourmusclesstrongerinstretchedoutpositionsItmeansthatyoucanimproveyourflexibilityaslongasyouasyoucanincreaseyourmuscularstrengthSoifyoucanmakeprogressliftingmoreandmoreweightsorovercomingmoreresistanceinanystrengthexercisesyoucanstretchmoretooToseeifyourbonestructureorligamentsarenotgoingtolimityourabilitytodosplitstryoursimpleTestsofFlexibilityPotentialshowninchapter8ldquoAlltheWhysofStretchingrdquo

QuestionIam15yearsoldandIamanxioustostartisometricsasIknowthatisometricstretchesarethequickestwaytoachievingsplitsIhavebeenveryinflexiblemostofmylifeandIamstartingmartialarts(taekwondo)IwanttoknowfromaphysiologicalstandpointwhyIcantdoisometricsIhaventgrownsignificantlyinquiteawhileDoesthismeanImreadyformoreintensetraining

AnswerMaybeyoucandoisometricsandmaybeyoucannotItdependsonyourskeletonsmaturity(whetheryouhavefinishedgrowingornot)andyourphysicianshouldbeabletotellyouonewayortheotherMygeneralrecommendationisthatyoungpeoplewhosebonesarestillgrowingdonotdoisometricstretchesanditsbasedontheadvicefromworld-renownedauthorities(seeChildrenandSportsTrainingandScienceofSportsTraining)

Itisrecommendedthatfifteen-andsixteen-year-oldsliftweightsnoheavierthan100oftheirbodyweight(TherationaleisgiveninScienceofSportsTraining)Foranormaladolescentlifting100ofhisorherbodyweightincommonliftssuchasthesquatdeadliftorbenchpressrequiresmuchlessthanthemaximalmuscularcontractionbutinisometricstretchesmusclesaretenseduptothemaximalvoluntarycontractionThatwouldexceedthemagnitudeoftensionthatisconsideredsafeforanimmatureskeleton

BecauseyoursportrequireskickingandnotdoinggymnasticsplitsIrecommendthatyouconcentrateondynamicstretchesasthemainmeansofdevelopingflexibilityanddosomerelaxedstaticstretchesattheendofacool-downafteryourworkouts

QuestionWhatshouldIfocusonwiththeyoungstudentsmdashmorestrengtheningorshouldIstillbefocusingonstretching

AnswerThatdependsonhowyoungthestudentsareWithlittlechildrendomainlydynamicstretchesWitholderchildrenyoucanaddstaticrelaxedstretcheswithyoungpeoplepastpubertyyoucandoallkindsofstretchingaslongastheyarestrongenoughInformationonstrengthtrainingforchildrenandyouthisinthebookChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappy

GenderandStretchingQuestionIveseenyouradHowcometherearenopicturesofwomendoingthechair(orany)splits

AnswerBecausenowomantookthetroubleofsendingaphotoofhersidesplitbetweenchairsYoucanbethefirst

ButseriouslymdashitappearsthatinmartialartsthereareevenfewerwomenwhoundertakeserioustrainingthanthesmallnumberofmenwhodoInothersportssuchasgymnasticsthesituationisdifferentandmanywomengymnastsdisplaysuchsplitseasilyThismayhavetodowiththelesserqualityofthemajorityofinstructorsinmartialartsascomparedtoinstructorsofgymnasticsaswellaswiththeathletesselectionprocessWomengymnastswhoarerationallytrainedbywell-educatedcoacheshavenoneedtostudymybookorvideoandsodonotsendtestimonials

QuestionIsittruethatfemalesaregenerallymoreflexiblethanmales

AnswerItistrueonlyifcomparingforexamplehipflexibilityofthesexesinthegeneralpopulationbutitisnottrueforindividualsandnotnecessarilytrueforotherjointsDontyouknowmenwhoaremoreflexible(inallmajorjoints)thanmanywomen

Femalesallovertheworldtendtohaveagreaterrangeofmotioninthehipjointandintheelbow(Alter1996)ButresultsofstudiesofdifferencesinflexibilitydoneindifferentcountriesmayvaryforotherjointsForexampleastudydoneintheUSAbyREKoslow(1987)showsthat17-and21-year-oldwomenhavegreaterrangeofmotionthan17-and21-year-oldmenintheshoulderwhileastudydoneinItalybyFRepiceetal(1982)showstheopposite

FromobservationofgymnastsmdashathleteswhoarebothselectedforflexibilityandworkalotonflexibilitymdashyoucanseethatwomengymnaststendtobemoreflexiblethanmenofthesameskilllevelIthastodowithdifferencesinthebonestructureandperhapswithwomengymnastshavingmorecompliantligamentsandusuallylessmusclemassaroundalljointsthanmengymnasts

QuestionIswomensabilitytokickhighmuchbetterthanmens

AnswerIfyourefertohighmartialartskicksmdashdeliveringhardimpactwhenkickinghighmdashthenbasedonmyobservationsIwouldsaynoIfyoumeandance-likekicksthenwomenshowgreaterrangeofmotionthanmen

SoundsinandaroundJointsQuestions(frommorethanoneperson)

1Ihavebeendoingoneofthestretchingroutinesfromthebookforthepastweekandhavenoticeda10increaseinmyflexibilityHoweverIhavenoticedthatmyhipsclickmorethantheyusedtoItdoesnthurtbutitdoesclickIsthisasignthatthehipjointislooseningupordoyouthinkIamdoingsomethingincorrectinthestretchingmethod

2SometimeswhenIamstretchingIhearapoppingnoiseinmyhipareaAfterthenoiseIseemtobeabletostretchalittlefurtherIwasjustwonderingwhatthepoppingnoiseis

3JustrecentlymyhiphasbeenpoppingalotAttimesIhavetomakeitpopinordertofeelbetterItalsosometimespopsjustbymewalkingAlsomykneedoesthesamethingWhatswrongandshouldIseeadoctor

4IamveryflexibleandfitHoweverforthepastmonthorsoIhavenoticedthatwhenIdostraightlegfrontraisesorwhatwecall`axekickswhilemyfootiscomingbackdownIwillfeelandhearapoppinginmyhipjointsWhatisthisfromandwhatshouldIdoaboutit

AnswerThenatureofnoisesinthejointsisbestdeterminedbyacompetentphysician

Increasedflexibility(rangeofmotion)maycausegreaterfrequencyofjointclickingorpoppingresultingfromanenhancedleverageofthejointsbones

PainlessclickingorcrackinginthejointsthemselvesisharmlessespeciallyiffollowedbythefeelingofreleaseoftensionandbyincreasedmobilityItusuallyhappenswhenajointispulledorbentintoagreaterrangeofmotionthanusual

ThereisanegativepressureinthejointsItkeepsjointsurfacesfittingcloselyJointsurfacesnormallydonottoucheachotherAthinlayerofsynovialfluidbetweenjointcartilagesprotectsthemfromrubbingagainsteachotherandthereisgas(ofacompositionsimilartoair)dissolvedinthisfluid

Thecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidand

ThecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidandformingabubblebetweenjointsurfaceswhenthebonesarepulledapartfarenoughAfterseveralminutesthegasredissolvesintothefluid(Alter1996)Poppingorcrackingofjointsisnotharmfulpersebutmaybeasignofjointtightnesscausedbyoverlyorunevenlytensedmusclesmdashfromanimproperstrengthtrainingoraneurologicaldysfunction

Poppingorsnappingoutsideofthejointcavitymaybecausedbyaligamentoratendoncatchingonandthenslippingoverabonyprominenceorbydegenerativechangesinthejoint

SomenoisesmaybecausedbytightmusclesForexampleclickingorsnappingoutsideofthehipjoint(ontheoutsideofthepelvis)maybecausedbyatightiliotibialbandandmayberelievedbystretchesofthehipabductors(gluteusmediusgluteusminimustensorfasciaelataepiriformis)Clickingorsnappingtotheinsideofthehipjoint(frontofthepelvis)maybecausedbyatightpsoasMusclescanbecometightasaresultoftoomucheffortortoofrequentexerciseandnotenoughrest

AnothercauseofsoundsinajointisosteoarthritisWhenjointsurfacesarediseasedandthecartilageiseatenawaytheligamentsandtendonscrossingthejointgetslackTheirslackletsthemmoveinandoutoftheirgroovesmakingpoppingsounds

Loosebodiesinajointmakingcreakingnoisesparticularlyinthekneeandhipjointscanbearesultofchondromalacia(softeningofthearticularsurfaces)Thistypeofdegenerationisaccompaniedbyinflammationpainandswelling

KneecapsmayldquopoprdquowhentheysnapinandoutofalignmentwiththethighboneaskneesarebentandstraightenedThismaybecausedbyweakquadricepsCheckwithadoctorifthekneeshurtswellorgetsoreafterworkingoutorafterwalkingupordownthestairs

Clickinginthehipwhenextendingthehipjoint(aswhendroppingthelegafteranaxekick)andadductingthethigh(bringingitbackinward)afterabductingit(raisingittothesidewhilestanding)maybecausedbythetendonoftheiliopsoascomingbackoverthehipjointcapsuleItisnotpainfulunlessonehasinflammationofthebursa(bursailiopectinea)thatliesinfrontofthehipjointandbeneaththeiliopsoastendonAlsothetendonofthetensorfascialatamaysnapforwardoverthegreatertrochanterofthefemurasonemakessweeping

semicircularmovementswiththelowerlimbordoessquatswithfeetpointingoutThismayindicateweaknessofthethighabductorsSuchsnappingisseldompainfulbutdegenerationofthegreatertrochantermayresultwhenitisexperiencedoveralongperiodToremedythisproblemstrengthentheabductormusclesofthehipandstretchthetensorfascialatamdashoneoftheabductors(Arnheim1986)

Fallsorblowstotheoutsideofthehipcandamagethesuperficialtrochantericbursa(asackwithfluidthatliesbetweenthegreatertrochanterandtensorfascialataandpreventsthemfromrubbingagainsteachother)MajorbleedinginthebursamayresultinaclotthatwithtimewillchangeintoadhesionsorloosebodiesTheseadhesionsandloosebodiescancauseinflammationofthebursaandmakecreakingnoisesduringhipmovementInflammationofthebursaisverypainfulevenwhenoneisnotmovingSeeanorthopedicsurgeonoraphysicianknowledgeableinappliedkinesiologytomakesurethatallisokay

Snappingsoundsfromthehipmaybecausedbytheiliofemoralligamentmovingovertheheadofthefemurduringeitherhipflexionorabduction

PainorSorenessandStretchingIkeepgettingquestionsshowingthattheldquonopainnogainrdquofallacystillpersists

QuestionIboughtyourbookStretchingScientificallyandIameagertotryyourmethodIdontwanttohurtmymusclesandsodecreasemyflexibilityHoweverIamstillnotquitesurehowtodeterminewhenIamnotoverstretchingespeciallyduringdynamicstretchingandisometricstretchingWhataresomeofthefeelingsorsignstotellwhenIhavestretchedenoughforaparticularsetIfpainisoneofthemdoesthatmeanIshouldstretchtillithurtseverytime

AnswerYouhavestretchedenoughwhenyoureachthemaximalpainlessrangeofmotionpossibleatthegivenstageofyourtrainingInbothdynamicandinstatic(isometricandrelaxed)stretchingyouareoverstretchingifyoufeelpain

QuestionShouldIfeelaslightsorenessthenextdayortwoafterisometricstretching(3repsof30secsplitholdsbothfrontandside)AndsinceIdofeelsorenessafterthisactivitywhatshouldIdotostretchisometricallywithoutfeelingpaininmymuscles

AnswerSlightsorenessonceinawhileistobeexpectedintrainingbutsorenessoccurringaftereveryapplicationofthesameexercisesinyourcaseisometricstretchesisasignthatyouarenotreadyfortheseexercisesSeethebeginningofchapter5ldquoIsometricStretchesrdquoforhowtoprepareforisometricstretches

QuestionCanIdodynamicstretcheswhenIamsore

AnswerIthinkthatyoucandodynamicstretchessuchasrelaxedlegraisesandarmswingsIwoulddoonlyasmanyrepetitionsandsetsasIdfeelrelaxingandnottiring

QuestionOneyearagoIhadaligamentinjuryinmykneewhichtook6monthstohealAlsoImetwithanaccidentduetowhichIhadtostopmytrainingfor6monthsNowthatImtryingtocomebackstretchingisbecomingverypainful

EvenwithaminorstretchIexperiencerippingpainatthebackofthekneeIwasnevergoodatstretchingIexperiencenormalpainwhilestretchingtheleftlegbutIfeelsomethingtearingatthebackoftherightknee

IsthereawayIcanimprovemystretchingevenwithabadkneeIsitpossibletodosplitsevenwithanakneelikemine

AnswerAcarefulreadingofStretchingScientificallywouldtellyouthereisnosuchnonsenseasldquonormalpainwhilestretchingrdquoIfyoustretchthroughpainyoumayachieveyoursplitsbutyouwillregretitlaterWhetheryoucanachievesplitswithabadkneedependsontheexactnatureoftheinjuryoneffectivenessofrehabilitationandontherationalmethodofflexibilitytraining

QuestionWithinthetwomonthsthatIhavebeenfollowingyourprogrammyflexibilityhasimprovedagreatdealInthesidesplitIamlowerthanIhaveeverbeeninallmy[five]yearsof[karate]trainingUponreceivingyourvideotapeIstoppedgoingtokaratebecauseIwantedtoconcentrateonlyonmysplitsIdidnotwanttogothroughthepainofstretchinginclassInotherwordsIdidnotwanttomixthetwodifferentstylesofstretchingNowthatmyflexibilityhasimprovedIstartedtoattendkarateworkoutsagainandmyjointsaresoreWhenIkickIfeelsomepainevenwhenthekickisbelowthebeltIsthisnormalIknowforafactthatmyjointsaremoretightthanmostpeoplesIsitpossibletochangethis

AnswerRegardingyourquestiononthecauseofjointpainorsorenessafterreturningtokaratetrainingIcannotgiveyouadefiniteanswerbecauseIdonotknowenoughaboutyouandyourtrainingSomeofthepossiblecausesmaybe

a)poorkickingtechniquesuchasbadbodyalignmentnotleaningbackinroundhouseandsidekicks(seethevideoPowerHighKickswithNoWarm-Upforthepropertechniqueanddrills)

b)inadequatestrengthpreparation(asshownandexplainedinthevideoSecretsofStretching)

c)notenough(orwrong)dynamicstretchinginthemorningandlaterintheday(ithastobedonetwiceadayonworkoutdaysduringyourwarm-up)

d)doingtoomuchtoosoonor

e)abnormalorinjuredjoints(consultyourdoctor)

e)abnormalorinjuredjoints(consultyourdoctor)

QuestionAlthoughthebookandthevideogointodepthaboutstretchingIfoundthattheydidnotfullyexplainthestretchestobeperformedbythosewhosufferfromldquoweakkneesrdquoWhatstrengthexerciseswillstrengthenthemusclesthatstabilizetheknee

AnswerIfyourkneeshurtwhenyoudoastretchchangeitsoyourkneebearslessornoweightForexampleinhamstringstretchesoradductorstretchesleadingtoafrontorsidesplitplacethelowerendofyourthighonachairoronanysupportIfbendingyourkneesisnotaproblemyoumaydotheexerciseshownbelow

ThestrengthexercisesthatstabilizethekneeareallthosethataffectmusclesthatoriginateaboveandattachbelowthekneejointTheseexercisesaresquatsstep-upsdeadliftsandgoodmorningsIfyoucannotdotheseexercisesbecauseyourkneeswereinjuredthenyoucandoisometrictensionswithyourkneesheldatanglesatwhichyoudonotfeelpain

QuestionMygroingetsverysorewhenIdothesidesplitexercisesIsthereanythingIcandoaboutthat

AnswerStrengthenyourinnerthighmuscles

QuestionWhenItrytogodownintothesidesplitsIhurtverybadinmyhipsforupto2weeksIsthisnormal

AnswerItistobeexpectedifyouarenotreadyforsidesplitsanddonotknowhowtopositionyourpelvisSeesubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandthedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAlltheWhysofStretchingrdquoforinformation

ontheproperalignmentofpelvisandthighsIfapplyingthisinformationdoesnothelpthenseeadoctor

QuestionAfterahardsquashgamemyshoulderissoreandisbecomingchronicallysoreAlsomyshoulderjointsmakeallkindsofnoisesasImovemyarmsmdashcreakssnapspopsetcItfeelslikeligamentsandtendonsarecatchingonthingsandthensuddenlysnappingfreeThiscantbenormalisitSoIamdoingthestretchingroutinefortheshoulders

AnswerIdonotbelievethatstretchingyourshoulderswillhelpyouSorenessofyourshoulderthatbecomeschroniccanbecausedbyworkingouttoooftenbyweaknessofsomemusclesoftheupperbodythatcausesmisalignmentoftheshoulderjointandthusforcessomeofitsmusclestoworkinefficientlyandbyoverworkingofthebicepsbrachii(whichmaycauseswellingofitslongheadstendonandgrindagainstitsgrooveinthearmbone)

WheneverligamentsortendonsldquoarecatchingonthingsrdquothereisapossibilityofinflammationandeventualdamagetoinflamedstructuresAninflamedtendonofthelongheadofthebicepsswellsrubsagainstthebonygrooveinwhichitmovesandpopsoutofitAsaresultyougetbonespursinthisgrooveAlsotheligamentthatholdsthetendoninthegroovegetsoverstretchedsothetendonpopsoutofiteasierandgetsfurtheraggravatedThebonespursirritatethetendonandmayeventuallyfryit

Shoulderproblemsusuallystartwiththeimpingementsyndromemdashwhenthebicepstendonorrotatorcuffmusclesaresqueezedbetweentheheadofthearmboneandtoppartsoftheshoulderblade(thecoracoacromialarch)ThisimpingementcausesinflammationofthesubacromialbursaandthemusclespassingunderthecoracoacromialarchEventuallyyoucangetrotatorcufftears(partialorcomplete)andbicepstendoninflammationpossiblyendingwithitscompletetearoravulsion(detachment)fromitsoriginWhenyourmusclesandsubacromialbursaareinflamedthecartilageinyourshoulderjointmayalsobeinflamedandbadlydamaged(rippedandshreddedtothepointwhereitdoesnotevenresemblejointcartilage)Youwontfeelthedamagetoyourjointcartilageuntilthejointmechanicschangedrasticallybecausejointcartilagehasnopainreceptors

PartialtearsofmusclesandbonespursmayrequiresurgerytopreventmoreseriousinjuriestothejointandmusclesAsurgicalrepairofarotatorcuffor

bicepstear(oftenbotharepresent)mayputyououtofyoursportforatleastsixmonthsifnotforeverIsuggestyoureadManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbyDarleneHertlingandRandolphMKesslerThisexcellentbookshouldhelpyouevaluatequalificationsofphysicaltherapistsorevendesignyourownprogramoftherapy

AnothercauseoftheswellingofthebicepstendonmaybeadigestiveproblemInsomedigestiveproblemsthelymphaticsystemisoverwhelmedbytoxinsandcannotremovemetabolicwastefromtiredmusclesMusclesthenrecoverpoorlyandstaypainfulweakandsometimestenseDigestivecausesofyourshoulderproblemscanbeaccuratelydiagnosedandremovedbyadoctorspecializinginappliedkinesiologyTofindsuchadoctorinyourareavisitwwwicakcom

InjuriesandStretchingManypeoplewritetomewithquestionsthatcanbesummedupthusldquoIhaveaboo-booIhaveoverdonemyexercisesIhavetornthisorbrokethatwhatshouldIdonowrdquoBeingpoliteIanswertothiseffectldquoIthinkyoushouldntbedoingitbutnowthatyouhavedoneityoushouldseeadoctorrdquoIhavenocluewhytheythinkitmakessensetoaskwhattodoofsomeonewhohasneverseenthemandwhoisnotaphysicianbutaphysicaleducationteacherThebestIknowabouttreatinginjuriesisthisLookforthebestspecialistyoucanfindanddonotbotherwithpeoplewhodonotcomeacrossascompetentandfullycommittedtodothebestthatcanbedoneThenfollowthedoctorsorderswithoutsecond-guessingAgoodinjuryspecialistcantellyouinadvancehowyoursymptomswillchangeovertimeasyouhealwhenyouwillfeelimprovementandhowlongitwilltakeforfullrecovery

QuestionOnedaywhilestretchinginataekwondodojang[gym]inKoreaIwasdoingldquobutterfliesrdquo[seepicturebelow]

WhenmyinstructorsawthatmykneeswerenottouchingthefloorhecameupbehindmeandforcedthemhardandquicklytothefloorThemusclewaspulledintheleftgroinSincethenIhavebeenveryhesitanttostretchbecauseofdullpaininthatareaMaybeImdoingsomethingwrong

AnswerYesmdashyouweredoingsomethingwrongYouwereputtingupwithtoomuchnonsensefromastupidldquoinstructorrdquoNowyoushouldcontactanAppliedKinesiologistoraMuscleActivationTechniquespractitioneroraverygoodorthopaedicsurgeonandhopeforthebestMyexperiencewithphysiciansspecializinginappliedkinesiologyandwithMATpractitionershasbeenvery

goodandthosethatIhavemetarelessconservativeasfarasexerciserecommendationsgoandmoreknowledgeablepatient-orientedandeffectivethanalltheldquosportsmedicinespecialistrdquothatevertreatedme

Thesafestcourseofactionistoalsoseeanorthopedicsurgeonspecializinginsportsinjuries

QuestionAbout4monthsagoIwasstretchingandinjuredthebackofleftlegIwasdoingthesplitswithmyleftlegforwardandtriedtosinkdownfartherthanmybodywouldallowIfeltasuddenldquopoprdquopreciselywheremylegmeetsmybuttIfeltadullpainbutthoughtIwouldbeokayIcouldntrunorwalkfastforalongtimeNow4monthslaterIcanrunbuttheinjurystillpersistsSometimesIhaveadullpainintheareaorfeelsomediscomfortWhatmightthisinjurybeanddoyouhaveanyadvice

AnswerFeelingapopindicatesthatyouhadathirdorfourthdegreestrain(muscletear)Thisisseriousdamagemdashmanymusclefibersarecompletelytornfasciaisdamaged(inthefourthdegreestrainthefasciaandsothewholemuscleistornapart)ThegapinthemuscleisfilledwithbloodThebloodclotsandisthenreplacedwithastiffscarThebiggertheclotthegreaterthescarthelossofmusclesfunctionandthelikelihoodofrepeatinjuryInternalclotscanalsocalcifymdashturnintosharpbonelikebodiesmdashandkeepcuttingthesurroundingmuscletissueTominimizethedamagemusclestrainsmustbetakencareofimmediatelyIfnotthelossofmusclestrengthandelasticitymaybesuchthatfullfunctionwillneverberegainedandfurtherinjurieswilloccurbecauseofit

YousaythatafterfourmonthstheinjurystillpersistssoIassumethatitwasnottreatedbyamedicalprofessional(Ifithadbeenyouwouldbefullyrecoveredbynow)Afterfourmonthsofneglectthereislittlechanceofregainingmostofthepre-injuryfunctionIfyourmusclewastorncompletelybynownothingcanbedonemdashstitchingandreattachingisdonewithintwoweeksofthestrainIfitwasnottorncompletelythenmaybeitneedsremovaloftheexcessivescartissueorofcalcificationToseewhatyoucandotoregainwhatfunctionyoucanseeanorthopedicsurgeonandaphysicianspecializinginappliedkinesiologyInanycasedonotdreamthatstretchingisthesolutiontoyourproblem

QuestionYousaynottoexerciseuntilaninjuryorproblemistotallysolvedDoesthatmeanavoidingstretchingroutinesuntilajointishealed

AnswerUnlesstoldbyadoctorotherwiseIwouldavoidallexercisewithstrongtensionofmusclesaroundthatjointaswellasanymovementsatthemaximumrangeofmotionThismaystillleaveslowdynamicstretchesstaticactivestretchesandgentlerelaxedstaticpassivestretchesavailabletoyou

QuestionIwasdoingverywellforaboutamonthfollowingyourmethodThenItriedaddingthefrontsplitisometricsaftercompletingmyfoursetsof30-secondsidesplitsandIstrainedmygracilismuscleItseemedthatIjustoverworkeditAnysuggestions

AnswerYourgraciliscouldhavebeenexhaustedbythefoursetsofisometricstretchesforthesidesplitandsothefollowingisometricstretchforthefrontsplitwasmorethanitcouldtakeItisworthknowingthatthegracilisisweakenedbyadrenalstressthatcanarisefromworkorfamilystressorfromtrainingloadsexceedingonesabilitytoadapt

TospeeduprecoveryandtohaveachanceofregainingfullstrengthandfunctionincasesofmusclestrainsorligamentsprainsIrecommendseeingimmediatelyadoctorwhoknowsappliedkinesiologyAgoodappliedkinesiologistwillbeabletohelpyourecoverfromthisinjuryandpossiblyteachyouhowtoavoiditinthefuture

QuestionIjustrecentlypulledahamstringinmyrightlegdoingthefrontsplitIrestitforawhiletillthepainisgonebutitisthesamethingalloveragainwhenIresumeisometricstretches

AnswerAbsenceofpaindoesnotmeanthatrecoveryiscompleteWhenthepainisgonetherehabilitationbeginsmdashandthatisalongwayfrombeingreadyforthepre-injurylevelofactivityAnotherpossiblecausefortherecurrenceofyourmusclestrainisthatrestingyourinjuredhamstringdoesnotremovethecauseoftheinjuryHereismyadvice

a)Seeanappliedkinesiologistoranorthopedicsurgeonconcerningyourhamstring(orwhateverinjury)anddowhatyourdoctoradvisesyoutodo

b)Whenpermittedbyyourdoctorstartdoingthefollowingexercisesinthisorderwalkingclimbingstairsrunninguphillsquatshamstringcurlsstiff-leggeddeadlifts(orotherexercisesappropriateforwhatevermusclesyouhavetorehabilitate)Progressfromoneexercisetoanotheronlywhenfeelingnodiscomfortperformingthepreviousone

c)Onlyaftercompleterecovery(whenhamstringsorotherinjuredmusclesofbothlegsareequallystrongequallyflexibleandhaveequalendurance)canyoutryisometricstretchesinvolvingthosemuscles

QuestionAfterreadingaboutyourstretchingtechniqueinamagazineIdecidedtogetyourbookStretchingScientificallyandseeifitwouldworkformeIstartedinandgottoisometricsplitsThingsweregoingokayforawhileandsuddenlyIfeltmygroinmusclegivewayandalotofpainIguessedthatItoreamuscleandittookabouttwoweeksbeforeIstoppedfeelingpaininmygroinIputthebookbackontheshelf(afterthatexperiencewhowouldnt)anddecidedtopickitbackuptonightWellonceagainIgottoisometricsplitsIstartedreallyhigh(almostinawidelegstancewithmylegsstraight)andtensedmyinnerthighsWithoutwarningIfeltapopandagainthepainreturnedNowmygroinhurtsstandingnormallyandwhenpullingthighstotheinsideIm18andIloveweightliftingWhathaveIbeendoingwrongEverytimeIvetriedisometricstretchesIvetornsomethinganditstakenmeoutofcommissionTheremustbesomewaytocorrectwhatImdoingwrongandachievefull(orevenclosetofull)splits

AnswerWhathaveyoubeendoingwrongIsuspectthatyouhavenotgonethroughtheexerciseprogramofpreparingforisometricstretchesthatisdescribedatthebeginningofchapter5ldquoIsometricStretchingrdquoThesameprogramofexerciseswillhelpwiththefinalstagesofrehabilitatingyourmuscletears

YouwritethatyouloveweightliftingDoyoudomostofyourliftsexplosivelyorwithnearmaximalweightsIfsoyoumaybecapableoftensingyourmusclesverystronglyandveryquicklyIfyoudothatwithmusclesoftheinnerthighwhichmostpeopledonotexerciseforstrengthandmuscularenduranceinadductionmovementsyoucantensethemharderthantheirstructurecanwithstandandripthem(Ifyoutenseamuscleorpullonitveryquicklyitstendonmdashifhealthymdashstiffensandsotheenergyisabsorbedmostlybythemusclesbellywhichstretchesortearsmdashdependingontheamountoftheenergy)

OthercausesMusclesthataretiredorinflamedareeasiertotearthanwell-restedandhealthymusclesIfyoutakesteroidsorsupplementsthatincreasetheforceofyourmusclescontractionsthestructuralstrengthofthemusclesmaylagbehindtheircontractilestrengthandmusclebellyoreventendontearsarelikely

likely

ItisbadtotearamuscleItismuchworsetotearitagainYoucanfindoutthenatureofyourinjuryandhowtofullyrehabilitateitbystudyingbooksoninjuriesthatarelistedatTheAthletesBookshelfIespeciallyrecommendManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbecausethisbookexplainshowtorehabilitateafteraninjuryaswellaswhatthelifetimeconsequencesareofnotlettinganinjuredmusclehealnotrehabilitatingitfullyandreinjuringitAnothertitleIrecommendisComplementarySportsMedicine

QuestionIgotyourbookStretchingScientificallyawhilebackandhaveseengreatprogressHoweverIvedevelopedaninjurytomypectineusmuscleonmyinnerleftthighIinjureditsometimebackexactlyhowIinjureditorwhatIdidtoinjureitItrulydontrememberItsbeennaggingmeforawhileandwhenItrytodothesidesplititpositivelykillsmewithpainIwasdowntoabout1-2inchesoffthefloorbeforethepainfromthisinjurycamebackandpreventedanyseriousfurtherattemptsIpaidmyfirstvisittoanappliedkinesiologisttodayThedoctorpointedtoastrained(orpossiblyslightlytorn)leftpectineusHesuggestedreplacingmyrunningprogramwithlotsofswimmingfrequenticingnoweightexercisesatallandlayingoffthestretchingIguessIhavetwoquestions

1InyourexperiencedoesthissoundreasonableorperhapsdoyouknowofanyotherexercisesIcantry

2IwassoclosetothesidesplitIcanwaitawhilelongertoallowaninjurytohealbutinageneralsenseIguessImaskingistherehopeWillIeverbeabletodoit

AnswerYesitsoundsveryreasonableIdonotsecond-guessaphysicianspecializinginAppliedKinesiologywhohasexaminedyouIfyouwanttokeepstretchingbeforeyourpectineushealsyouwillcrippleyourselfforgood

Donotbesoeagertopreserveyourldquoprideandjoyrdquomdashyournear-sidesplitstretchmdashattheriskofapermanentinjuryFirsthealcompletelythenrehabilitatecarefullyandthenstartworkingoutandstretchingmdashafterallwiththerightstretchingmethodthesillysidesplittakesonlyfromafewweekstoafewmonths

QuestionIamfifty-oneyearsoldingoodshapeForseveralyearsIhavenoticedthatmyrightlegismuchtighterthantheleftandrecentlyIhavenoticeddefinitepaininthemiddleoftherightbuttockthatalsoradiatesdownthelegAweekagoIwasdoingastatichamstringstretchsittingonthefloorwhenIfeltastabofpainacrossmylowerbackIhavehadprettybadspasmseversinceandIhavetroublestraighteningupaftersittingDoyouhaveanysuggestionsastohowcanIovercomethisandgetbacktotraining

AnswerItlookslikeyouhavealowerbackproblemthatwasdevelopingforseveralyearsmdashevenbeforeyoufirstnoticedthatyourrightlegistighterthantheleftTofindoutwhenandifyoucanexerciseagainseeanappliedkinesiologistorasomeonetrainedinmuscleactivationtechniques

QuestionIhaverecentlyrecoveredfromalow-backstrainandhavebeentoldtodosit-upsbackextensionsandlegextensionstokeepthemusclesinthisareastrongIwouldliketoknowifdoingtheseexercisesaftermymorningstretchwoulddefeatthepurposeofthedynamicandrelaxedstretches

AnswerNotheseexerciseswouldnotruintheeffectofthestretchesTomaximizetheeffectofbothexercisesandthestretchesyoumaystartyourmorningwithdynamicstretchesthendotheexercisesforyourbackandthendorelaxedstretches

QuestionInsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoyoustatethatpeoplewhoexperiencekneeproblemsshoulddostrengthexercisesWhatarethesestrengthexercises

AnswerClimbingstairssquatsanddeadlifts

QuestionWhatsortofinjurycouldresultfromdoingthesidesplittoesuppositionIbelievethatmythighwasnotrotatedenoughwhileIwasveryclosetothegroundwhenIrotatedmytoesmoretotheceilingIfeltapoppinginmylefthipSubsequenttothisIhaveexperiencedextremelysharppain(whichIassumeistheresultofnervedamageofsomesort)eversinceThepaininsittingrunsfrommysitbones[ischium]throughmyhamstringandintothecalfandankleareasTheinjurywasalmostayearagoandthepainofsittingistheworstbutithassubsidedmdashatfirstIcouldonlysitfor10minutesbeforehavingtogetupnowitisanhourIhavedutifullydonephysiotherapyexercisesandsubmittedmyselftochiropractictreatmentandIhavehadmypelvisx-rayed(no

problemthere)SpecialistscanfindnothingwrongexcepttosaythatitcouldbepressureonthesciaticnerveItookplentyoftimeoffimmediatelyaftertheinjuryandslowlyintroducedmymartialartsandstretchingroutineagainAllofthisanditisstillnothealedDoyouhaveanysuggestions

AnswerTodoasidesplitwithtoesuponehastostartspreadingthelegswhilesittingandnotslideintothissplitYouwouldnotgetintothistroubleifyouhadusedthestretchesshownintheStretchingScientifically

ItseemlikethespecialiststhatyouhaveseenarerightandthesciaticnerveispressedorirritatedbysomethingTofindoutwhatcausestheirritationandwhattodoaboutityouneedtoseesomeonewhoknowshowtotreatmusculoskeletalinjuries

QuestionYourecommendavoidingrelaxedlowerbackstretchesinastandingpositionsoasnottostretchligamentsUnfortunatelywhenIfirststartedtraininginmartialartsthestandingtoetouchwasoneofthemostcommonstretchesandIdidntknowanybetteratthetimeasIwasunawareofyourmethods

IsthereanywayofknowingwhetheryouhavestretchedtheligamentsofthespineandarethereanycorrectiveexercisesthatcanreshortenthemFurthermorecanhangingfromabarasinhanginglegraisesalsostretchlowerbackligaments

AnswerTofindoutwhetheryouhavestretchedtheligamentsofthespineseeanorthopedicsurgeonOverstretchedligamentsmaybeassociatedwithbackpainbecauseofhypermobilityofbackjointsorbecauseofentrapmentofthetissuesthatnormallywouldbekeptoutofthejointbytheligaments(HertlingandKessler1996)

IdonotknowifitispossibletofullyreshortentheoverstretchedligamentsWithageligamentsofthespinebecomeshorterbutsodothevertebraldisksandtheendresultmaybeligamentouslaxityandbackpainfromthecausesgivenaboveRehabilitationofoverstretchedligamentsconsistsofrefrainingfromstretchingthemanddoingstrengthexercisesforthemusclessupportingthespineIntimetheligamentsmayregainsomeoftheirintegrity(HertlingandKessler1996)

UnlessyoualreadyhaveweakenedligamentsandmusclesofthebackhangingfromabarshouldnotoverstretchthemForhealthypeoplehangingfromabar

fromabarshouldnotoverstretchthemForhealthypeoplehangingfromabardoesnotputsuchstressontheligamentsasbendingforwardwithahunchedbackItislikepullingonastickversusbendingit

NoSuccessManyproblemsdescribedherearisefromnotpayingattentiontowhatiswritteninthisbookandfromneglectingstrengthtrainingpreparationpriortostartingintensivestretchingprogram

QuestionItriedtodeterminemyflexibilitypotentialforasidesplitIcanttiltthepelvisforwardandrotatemythighoutwardIfIcantdothatthendoIhaveahipstructureproblemorisitjustthatmyhipligamentsareverytightWhatshouldIdotoovercomethisproblem

AnswerIthinkthatyouhavemisunderstoodthesidesplittestItseemsthatyoutriedtosimultaneouslytiltyourpelvisforwardandrotateyourthighoutwardThatmustbereallydifficultItrieditandIcouldnotdoiteither

ThetestdoesnotrequiretiltingyourpelvisforwardmdashonlyrotatingyourthighandraisingittothehiplevelReadthesubchapterldquoTestsofflexibilitypotentialrdquoinchapter8ldquoAlltheWhysofStretchingrdquocarefullyanddothetestasshown

QuestionIhavebeenusingisometricstretchesforthefrontandsidesplitsforthreemonthsandhadmadesomeprogressalthoughnotasmuchasIwouldhavelikedHoweverrecentlyIseemtohaveldquohitthewallrdquosotospeakandcanprogressnofurtherIamstillteninchesfromafrontsplitand14inchesfromasidesplitIhavedonetheldquosplittestrdquoandhavetherightrangeofmotionAreweakadductorsholdingmebackandwouldadductorfliesbethebestmethodoftargetingtheseareasMyoveralllegstrengthisverygoodotherwise

AnswerIfindeedyoupassbothsplittests(testsofhipjointsmobilityandthighmuscleslength)thenldquohittingthewallrdquomaybecausedbyweaknessofthemusclesstretchedinthesplits(thighadductorspsoashamstrings)sostrengtheningthemmayhelpInyourstrengthworkoutsdosquatsfrontandsidelungesdeadliftsandgoodmorningsMakesureyoudoyourstrengthexercisesinthefullrangeofmotionldquoHittingthewallrdquomayalsobecausedbydoingtheisometricstretchesallthetimethesameoldwaymdashwiththesameamountoftensioninthesamebodyalignmentonthesamesurfaceTrytensingharderleaningyourtrunkandbendingkneesmoreorlessandstretchingonmoreorlessslipperysurfaceperhapsevenslidingupanddowninstretchedoutstances

QuestionIhaveyourbookStretchingScientificallyandthevideoIbelievethatmyproblemismyhipAsachildIdislocatedmyhipandhavebeenmoreflexibleinonelegthantheotherWhenIdothestretchingexercisesIfeelpaininmyhipsbeforeIevenbegintofeelanytypeofstretchinmylegmusclesWhenIfirststarttodoasidesplitIcanonlymovemyfeetapart2-3feetuntilIgetwarmedupandthetightnessisfrommyhipsWhenIsittodobutterfliesmylegsdonotevencomeclosetotouchingthefloorIsthereanythingthatyoucantellmetohelp

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandinchapter8ldquoAlltheWhysofStretchingrdquo(seethedrawingCorrectalignmentofthighsandpelvisinsidesplit)IfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistostrengthenandstretchthemusclescontrollingyourhipjointsbypracticingyourstretchesinpositionsshownonthosepagesIfevenwithagoodwarm-upyoucannotperformtheTestofFlexibilityPotentialthenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforasidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

ThefactthatthetightnessofyourhipsisrelievedbywarmingupmaymeanthatthecauseoftightnessisasofttissueresistanceratherthanthebonestructureTofindoutforsureseeeitheragoodorthopedicsurgeonoraphysicianknowingAppliedKinesiology

QuestionIamtwentyyearsoldandamextremelyinflexibleparticularlyintheshouldersandhipsIhavebeeninterestedinandworkedatmartialartsoffandonforthepastthreeyearsbutasmuchIwanttobegoodatitIamalwaysdisheartenedbymyinflexibilityIamalmostpositivethatIdonothaveandneverhavehadnormaljointrotationandIcannotdotheside-splittestinStretchingScientificallywhilekeepingmyhipsandraisedleginastraightlineThebookassumesthatmostpeoplewouldpassthistestandsaysnothingaboutwhatdotoifsomeonedoesnothaveldquonormalrdquorangeofmotionintheirhipjointsIrealizethatsincethebookdoesnotmentionitIprobablywillneverbeabletohavefullproperjointrotationbutIjustwanttoimproveitasmuchaspossiblenotnecessarilyformartialartsbutmostimportantlyformyhealth

AnswerIfyoudotheside-splittestproperlyandcannotpassitthenyoumaynothavenormalmobilityofyourhipjointsIfthemobilityofyourhipjointsis

limitedbytheirbonestructurethenyouwillnotbeabletodothefullsidesplitStillifyoukeepworkingonyourflexibility(butwithoutforcingyourjoints)youmayachieveagreaterrangeandeaseofmotionthanifyoudont

QuestionIsitpossibletoincreasetheoutsiderotationofthethighwithstrengthandorstretchingexercises

AnswerThatdependswhatlimitstheoutsiderotationofthethighItmaybelimitedbythebonestructureofyourhipjoint(nothingcanbedoneaboutthat)ortightnessofsofttissues(ligamentsandmusclesmdashthiscanbeworkedon)Ifligamentsatthefrontofthehipjointrestrictyourrangeofoutsiderotationandabductionthenflexingthehipjoint(leaningyourtrunkforward)shouldletyouspreadyourlegswiderbecauseitrelaxesthoseligamentsIfthemusclesthatresistoutwardrotationaretooshortthenexercisesmayelongatethemTrysumosquatsorballetsquats(withfeetpointingoutbutwithouttwistingtheknees)andstretchesinpositionsofmaximaloutwardrotationofthethighorcombinedmaximaloutwardrotationandabductionofthethigh

Asampleinitialpositionforastretchforoutside(external)rotationofthethighliefacedownbendoneknee90degreessotheshinisverticalletthatshinfallinwardanddownsoitisascloseaspossibletotheotherstraightleg

Asampleinitialpositionforastretchforcombinedoutwardrotationandabductionofthethighsitinhalflotus(halfIndiansquat)grabtheankleofthebentlegsoyoucanpullitupputtheotherhandonthekneeofthebentlegsoyoucanpushitdown

Anotheroptionistopatientlyworkonthehorse-ridingstancemdashstartinghighandwithfeetonlyshoulder-widthapartandgraduallyprogressinglowerandthenwiderJustmakesurethatyourstanceisperfectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchestupThewiderandloweryourstancethemoreforwardyouwillhavetotiltyourpelvisAtallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorfixyoursacrumandgetlowerbackandneckpains

QuestionIamfindingitquitedifficulttoassumethehalflotusposition(usedformeditationinShorinjiKempo[amartialart])althoughIamverycloseto

beingabletodofullsideandfrontsplitsIwonderifyoucouldrecommendanystretchesorstrengthexercisestohelpmegetintothelotusposition

AnswerToincreasetherangeofabductionandexternalrotationinthehiptryusingthisstretch

ItcanbemademoreeffectivebyputtingsandbagsonyourthighsclosetoyourbentkneesYoucanalsostretchonethighatatimesittingwithonelegstraightinfrontofyouandtheotherbentwithitsanklerestingonthethighofthestraightlegInsuchahalf-butterflystretchpressyourbentkneedownwithyourarmoruseasandbagtoincreaserangeofmotionandprovideresistanceasinisometricstretchesIthinkitisnotagoodideatoincreaseyourrangeofmotionbystretchingtheligamentsofyouranklesandkneesasthiswillpredisposeyoutoinjuriesItisbetternottodothelotuspositionrightthantohavelaxligamentsAlsoIhavenoticedthatthepeoplewhocandolotuspositiondonothavemuchmusclemassontheirthighsSlimthighsmaymakeiteasiertocrossthelegsandputthetopsoffeetoranklesonthethighsthanmassivethighs

QuestionIhavetriedyourstretchingmethodsandIfindthatthetensioninmyadductorsisgreatandIcannotreallygetanyclosertothefloorinthesidesplitsposition(Slidingdownfromthehorse-ridingstanceIamatleast16inches[40centimeters]fromthefloor)

Havingdonesprintsfor17-oddyearsand10yearsofweights(includingpowerliftingandOlympicliftingmovements)IknowIhavethestrengthbutfindIamcurrentlystuckIcannotdotheside-splittestandhavemyfootpointingupwardsasImovetotryandhavemyhipsinlinemyfootwantstopointtothesideIcangetquitelowdoingafrontsplitbuthavealittletroublegettingthehipstostraighten

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

AnswerWhatisthemaximalrangeofoutsiderotationofyourthigh(seephotobelow)

Ifitislessthan50degreesinthehipjoint(orlessthan70degreesoffootturnout)thenperhapsthatiswhatkeepsyoufromslidinglowerintothesidesplitThefactthatyourfootturnsinwardduringtheside-splittestseemstoindicatethatyoudonothaveenoughrangeofmotionintheoutsiderotationThismaybecausedbythebonestructureofyourhipjointortightnessofyoursofttissuesmdashligamentsandmusclesForsolutionsseemyanswertotheprecedingquestion

YourstrengthfromsprintingandliftingweightsmaybespecificforthesprintingandliftingmovementsyouhavedonebutnotforstandingintheverywidestanceswhenthighadductorshavetotenseinanearmaximalstretchDoingsumosquatsballetsquatsdeepfrontandsidelungesandthehorse-ridingstanceshouldimproveyouradductorsabilitytosupportyourweightinwidestraddlestances

ByhavingldquoalittletroublegettingthehipstostraightenrdquointhefrontsplitIassumeyoumeankeepingthepelvisfromtiltingforward(keepinghipsfromflexing)IfsothenyoutrytodothenearimpossibleInthefrontsplitthepelvisshouldbetiltedforwardtowardthefrontleg

QuestionIama36-year-oldmartialartistwhohasbeenpracticingabouteightyearsIhavebeenanathleteallmylifeandhaveusedmanystrengthandstretchingtechniquesYourmethodshavebeenthemosteffectiveformeAfterusingyourmethodsIfindmykicksarestrongerthanbeforeandIcanldquorecallrdquomymaximumstretchwithverylittlewarm-upTheproblemIseemtohavenowisthatIhavereachedaldquostickingpointrdquoinmysidesplitsandcantgetfurtherdownthanwhatyoushowinthethirdphotoofsubchapterldquoStretchesleadingto

thesidesplitrdquoinchapterldquoIsometricStretchingrdquo(seephotobelow)ImaintainmybodyintheuprightpositionwhendoingsidesplitsanddontusemyhandsforbalanceIusuallydothreetofivesetsholdingeachtensionfor20-30secondsandconcentrateonstrengthgainsasyousuggestIhaverereadyourbookseveraltimesanditappearstomethatImusingyourmethodscorrectlyWhythencantIprogressbeyondthestickingpoint

AnswerThecauseofastickingpointmaybeanyoneofthefollowing

a)lackofstrengthofallmusclesofthethigh(trylowsquatsone-leggedsquatsdeadliftsadductorflysadductorpulldowns)

b)nottiltingpelvisforwardwhilespreadinglegsintoasplitasshownbythedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAllTheWhysofStretchingrdquo(YourpelvismovesontheaxisjoiningbothhipjointsAforwardtiltmakestheinletofthepelvisfacefrontmorethaninanaturalpositionabackwardtiltmakesitfacemoreupward)

c)notgettingenoughrestbetweenworkouts(seetheScienceofSportsTrainingformethodsofevaluatingsufficiencyofrecoveryorreadinessforworkingout)or

d)doingisometricexercisestoooften(2-4timesperweekisenough)

QuestionIamstuckatmycurrentflexibilityrangeImabitsoreaftermyisometricstretchesIdonthaveanysharppainsmymusclesjustfeelstiffIfeelthissorenessintheareaabovemythighs[infrontofmypelvis]myinnerthighsdontbothermeInadductorflyesIcurrentlyuseaweightbootwithabout12lb

oneachfootIuse27lbfortheadductorpulldownload

AnswerYourproblemmayhavetodowithweaknessofyourpsoasmusclesmdashthesorenessinfrontofyourpelvisindicatesitItmaybecausedbyoverworkingthembynothavingsufficientlystrengthenedthemwithlegraisesbeforestartingadductorexercises(seethevideoSecretsofStretching)orbyawrongdietThismaybecheckedbyveryspecifictestsofAppliedKinesiology

QuestionIamalmosttwentyyearsoldingoodshapeandexerciseregularlyandeatverywellIcanreachafrontsplitalmostperfectlywithnowarm-upbutmyrangeofmotioninasidesplitisonlyalittleoverninetydegreesAfterjoggingandthenstretchingisometricallyforthirtyminutesincludingholdingmysidesplitwithnohandsfortwominutesmyrangeofmotionincreasessignificantly(aboutnineinchesoffthefloor)howeverthenextdaymyflexibilityisasifIhadneverstretchedatall

AnswerThefactthatyoucangetsoclosetothesidesplit(onlynineinchesabovethefloor)eventhoughittakesalongsessionofstretchingmeansthatthemostlikelylimitationofyourROMpriortothissessionandonthedayafteristheweaknessofyourmusclesandnotthestructureofyourhipjointsIrecommendthatyoufollowthewholeprogramofstrengthexercisesforhipsandthighsthatespeciallyemphasizesthemusclesthatlimitsidewaysmotioninthehipjointshownonthevideoSecretsofStretching

Ifyoustretchisometricallyfor30minutesthennowonderyoucannotmakeprogressDoingthismuchstrenuouseffortiscounterproductiveLookatthevideoSecretsofStretchingandseehowandforhowlongthestretchesaredone

AlsoconsiderifthejoggingthatyoudopriortostretchingistoointensiveortoolongAsImentioninStretchingScientificallyfatiguingenduranceworkshouldnotbedonebeforestrengtheffortsAerobicenduranceworkshouldnotbedonebeforestrengtheffortsforreasonsexplainedintheScienceofSportsTrainingbutlightaerobiceffortscanbeengagedinafteranystrenuousefforts(speedstrengthanaerobicendurance)asameansofspeedinguprecoveryThisiswhymostofthesampleworkoutsshowninStretchingScientificallyendwithmarchingorjumpingrope

Doyoustartyourisometricstretchforasidesplitfromthehorse-ridingstancepositionshowninthephotobelow(itisfromthesubchapterldquoStretchesleading

tothesidesplitrdquo(chapter5ldquoIsometricStretchingrdquo)Ifnotthenyoumaybeoverstrainingyourthighadductorssotheycannotrecoverfullybetweenworkoutsandsoyouarestuckatthesamerangeofmotion

ImpatienceSomanyaskldquoArewethereyetHowmuchlongerrdquoasiftheyhadnoexperiencewithanyphysicaltrainingandnosenseofitseffectsontheirbodies

QuestionIamwithinonefootofdoingacompletesidesplitHowdoyoufeelwhenyoucandoitImeandoyouonedaystartyourisometricsandgodownallthewaytoafullsidesplitforthefirsttimeIsthereanythingelseIcandotogetoverthehumpandbeabletodothesidesplit

AnswerYouwillnoticethatyouslidelowerandcanstandlowerorinawiderstraddlewithoutmuchchangeintheeffortandwithoutdiscomfortToldquogetoverthehumprdquokeeptrainingandletsmallchangesaccumulateuntilyoufindtobeeasywhatwasoncedifficult

QuestionWhatdeterminesthespeedofprogressinstretching

AnswerThespeedofprogressinstretchingdependsonyourinitialstrengthlevelandinitialflexibilitylevelandonhowrationalyourtotaltrainingprogramisNormallyittakeswellunderayeartodeveloptheabilitytoperformsplitsIwouldliketotakethisopportunitytogiveyouoneessentialtrainingtipConsiderisometricstretchestobestrengthexercisesandapplythemassuchUsesufficientrestbetweenworkoutsDonotdomoreexercisesthanyouneediedonotdomorethantwoisometricstretchesperworkout(youmaydoafewrepetitionsofastretchbutdonotdomanyvariousstretches)Donotoverworkanygroupofmuscles

QuestionWhencanIexpecttodoasidesplitviaisometricstretcheswithoutawarm-upIhavebeenabletodoasidesplitattheendofmyisometricworkoutforabouttwomonthsnowbutittakesabout3setsofstretchestogetthatfardownandIstillstartfromnearlythesameheightabovethefloor

AnswerThereasonsforyouhavingtowarmupbeforeyoucandoafullsidesplitmaybethat

1Yourexercisesalthougheffectiveenoughtoletyoudothesidesplitdidnothaveenoughtimetochangethemusclesofyourlegsasmuchasittakestodosplitswithoutanywarm-upor

splitswithoutanywarm-upor

2Yourbodyhasnotldquolearnedrdquoyetthatslidingintoasplitissafe(Thispossibilitycannotbeconsideredseparatelyfromthefirstone)

Inmyexperienceaninstantsplit(withisometricstretchorwithoutit)cantakefromacoupleofmonthstoafewmonthsafterbeingcapableofdoingafullsplit

Iwouldadvisedoingheavysquatslungesanddeadlifts(normalandsumo)untilyoucanliftweightsheavierthanyourbodyweightinthesquatandabouttwicethebodyweightindeadliftsandusingisometrictensionstoraiseupfromthestraddlestance(extremelylowhorse-ridingstance)andultimatelyfromthesidesplit

QuestionWhatarethepossiblecausesofinconsistencyinflexibilityMyownflexibilityisoftenveryinconsistentFromweektoweeksometimesevendaytodayitvariesanywherefromnearsplittothatofarankbeginnerIseemtohavetheworstflexibilityandmostsorenessadayortwoafteraparticularlygoodkickworkoutinwhichmylegswereverylimberandrelativelyfreeofpain

AnswerYousayldquorelativelyfreeofpainrdquoDoesthismeanthatmostofthetimeyourlegshurtIfsonowonderyourflexibilitysuffersmdashtiredorhurtmusclesarelessflexiblethanrestedandhealthyonesFromwhatyousayitseemsthattheinconsistencyinthelevelofflexibilityyoudisplayiscausedbyirrationaltrainingYoudonothaveenoughstrengthandmuscularenduranceforyourkickingworkoutsandsoaftersuchaworkoutyouaresoreandinflexible

QuestionIdliketoaskyouwhyafterachievingagreatstretchmymusclesseemtotightenagainForexampleIgetmyselfintoafulllotusandthenforawholeweekafterIcantgetevenclosetoit

AnswerIthinkthattherearetwopossiblereasonsforyourproblem

1Youmaybeoverstretchingyourmuscles

2Youmaybeoverworkingthemwithotherexercises

QuestionYouindicatethatsorenessafterisometricexercisesistheresultofoverdoingtheexercisesAfteranisometricworkoutIcanreallyldquofeelrdquothemusclesofmyhamstringsandinnerthighswhenIflexthembutthereisno

painDoesthismeanIamovertraining

AnswerItdependshowlongaftertheworkoutyoufeelthesorenessUsethesamejudgmentasyouwouldinthecaseofliftingweights

QuestionIntheeventthatItrainmyhipflexorsorgluteiveryhardandtheyfeeltiredorsoreshouldIskipdynamicstretchessinceIwouldusethosemusclestoraisemylegs

AnswerUsuallynotifyoudodynamicstretchescorrectlybutultimatelyitdependsonhowsoreyougetYoushouldnotbeinsuchapoorshapeastohavedifficultieswithafewlegraisesnextdayafterahardworkout

QuestionWhenonehasacoupleofdaysoffmdashduetomusclesorenessorjustrestdaysmdashdoesitcauseflexibilitytodecreaseandsetonebackintrainingschedule

AnswerFlexibilityusuallydoesnotdecreasemuchandmayevenincreasebecauseoftherestthemusclesgotIfyoudoisometricstretchesoranystrengthexercisesevenwhenyouaresorebecauseyouaresoanxiousnottoloseyourflexibilitytemporarilyyoumayinjureyourselfandloseitpermanentlyYoucandorelaxedstretcheshoweverevenifyourmusclesaresoreaslongasdoingthesestretchesdoesnotcausepain

QuestionIvebeenusingyourtechniquesforamonthnowwithgoodimprovementwhenIslidedownintoasidesplitHoweverwhenIsitdownandtrytospreadmylegsintoastraddletheredoesntseemtobeanyimprovementthereWhyisthis

AnswerThereasonswhyyoucanstretchyourlegsfurtherwhilestandinginastraddlestancethanwhilesittingarethese

1ToslidedownfromastraddlestanceyouusealternatingtensionsandrelaxationstosuppressyourstretchreflexandsotoslideyourlegsfurtherapartWhenyouaresittingyoudonottenseyourinnerthighsandevenifyouwantedtothereisnothingtogiveyouanadequateresistance

2Whenyoustandthemusclesofyourthighsaretensedandsothestretchreflexmaybedepressed(Duringanisometrictensionthestretchreflexisdepressed)Whenyouaresittingyourthighsarerelaxedandsothestretchreflexisnotdepressed

isnotdepressed

3Youhaveusedisometricstretchesforonlyamonthandthatisnotenoughtimetoshowmuchimprovementinyourrangeofmotioninastaticactivestretch(Spreadinglegswhilesittingwithnopressureagainsttheinsideofthelegsamountstoastaticactivestretch)

QuestionIhavebeentryingforacoupleofmonthstodothesidesplitMyproblemisthatIstillseemtobeaboutthesamedistanceoffthefloornowasIwasthen

Mytrainingroutineconsistsofgoingtothegym3-4timesaweekandliftingweightsforallpartsofthebodyIdosquatslegcurlslungesandhacksquatsformylegsThenwhenIgohomeandjustbeforeIgotobedatnightIdothe100reps[ofadductorflys]fortheinsideofmylegandthenIdotheisometricexercisesforthesidesplit

AnswerYoumaybedoingtoomuchIfyoudo100adductorflyesandisometricstretcheseveryeveningorevenjustontheeveningsafterliftingweightsinthegymthennowonderyouhavetighthipsandotherproblemsAtleastfourtimesperweekyouaredoingtwostrengthworkoutsforthesamemusclegroupsonthesamedaymdashifyouliftseriousweightsitisonlyamatterofashorttimebeforeyougetinjured

YoumayneedtodecreaseorincreasetheresistanceorchangethefrequencyofyourworkoutsmdashdependingonyourreactionFormethodsofmatchingyourtrainingtoyourrecoveryseeScienceofSportsTraining

StretchingMachinesandOtherStrangePracticesQuestionIhavehearditsaidbymanymartialartiststhatstayinginafullsidesplitforhoursatatimeincreasesflexibilityIsthistrueorjustamyth

AnswerJudgeityourselfWhatdotheyhavetoshowforit

QuestionCanastretchingmachinebeusedtoaidstretching

AnswerThereisnoneedforusingstretchingmachinesInrelaxedstretchesforthehipsandthighsyoucanaseasilyrelaxintoastretchonyourownonasmoothfloorIfyoutrydoingisometricstretchesforhipsandthighsinastretchingmachinethemachinewillmakeitmoredifficultforyoutotenseyourmusclesbecauseitpreventstheweightofyourbodyfrompressingonyourthighsandthusforcingthemtotensemoreTheharderyoutenseinisometricstretchesthegreateristhefollowingrelaxationandtheresultingstretch

Inmy25yearsoflivinginPolandIhavenotseenevenonestretchingmachineandIworkedoutinthebestequippedtraininghallsinWarsaw(atAWFmdashtheUniversitySchoolofPhysicalEducation)andinseveralothercitiesIdidntseeastretchingmachineanywherebecauseathletesdonotneedstretchingmachines(ActuallyIhaveneverheardorseenanymentionofstretchingmachinesinanycountryoftheSovietBlocIthinktherewasnotasinglestretchingmachineinthewholeSovietBlocmdashwhowouldneedit)Forable-bodiedpersonsthestretchingmachinesareawasteofmoneyassimplestretchesonthefloordojustaswellorbetter

Ifyouwanttostretchthemusclesofyourshouldersandarmsthenaropewithknotsheldbehindyourbackandworkedwithyourhandslikearosaryorprayerbeadsisallyouneed

Stretchingmachinesldquomaybeparticularlyhelpfulforspecialpopulationssuchastheelderlyandthosewithphysicalproblemsthatpreventthemfromexecutingcertainstretchesbythemselvesrdquo(ldquoStretchingMachinesrdquo1999)UnlessyouhavebeenseverelyinjuredorhaveacripplingdiseaseyoudonotneedamachinetoincreaseyourflexibilityManufacturersofstretchingmachinesknowittooThe

editorsofGeorgiaTechSportsMedicineampampPerformanceNewsletterreportastudyofstretchingmachinesconductedattheUniversityofOregonandfundedbyacompanythatmanufacturesstretchingmachinesThestudyshowedflexibilitygainsamongpeoplewhostretchedonthemachinesbuttheirgainswerenotcomparedtothepeoplewhostretchedwithoutmachines(ldquoStretchingMachinesrdquo1999)

OtherQuestionWhatisthedifferencebetweenyourbookandyourvideoonstretchingDoIneedthevideoShouldIbuyyourvideotogetmyfullflexibility

AnswerStretchingmethodsshowninthebookandonthevideoarethesameThebookshowsstretchesforthewholebodyItonlymentionsbutdoesnotshowexercisesotherthanstretchesthatdevelopstrengthandendurancewhilepromotingflexibilityThebooktellsyouallthatyoumustknowaboutflexibilitybutyouhavetodeviseyourownexerciseprogramonthebasisoftheprovided(andabundant)information

ThevideoshowsstretchesaswellasrecommendedenduranceandstrengthexercisesforyourlegsandtrunkThevideoisoftheldquodo-alongrdquotypeIfyoudonotknowmuchaboutstrengthtrainingifyourflexibilitysuffersbecauseoflackofstrengthifdoingstretchesmakesyourbacktiredifyouareoftensoreafteraworkoutmdashthenthevideomayhelpyou

QuestionWhydontyoumakeavideoforathleteswhohaveaparticularlevelofflexibilityforexamplethosewhocannotreachtheirtoes

AnswerThismethodworksregardlessofanybodyslevelofflexibilityExercisesaredemonstratedatafairlyhighrangeofmotionbutonecandothematanyrangenomatterhowlowandincreaseitgradually

ResourcesforFurtherStudyScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformancebyThomasKurz(IslandPondVTStadionPublishingCompany)2001

Thiscomprehensivetextdelvesdeeplyintotopicssuchasspeedinguprecoveryusingtime-andenergy-efficienttrainingmethodsavoidingovertrainingandinjuriesapplyingprovenmethodsoftrainingtospecificsportsandmaintainingahighlevelofconditionandskillsforyearsYouwilllearnwaystoplanandcontroltrainingforeachworkoutoveraspanofyears

SecretsofStretchingExercisesfortheLowerBody(DVD98min)featuringTomKurz(IslandPondVTStadionPublishingCompany)1990

ThisvideofeaturesanintroductiontogeneralconditioningandfollowsthatwithfourexerciseroutinesmdashoneforbeginnersoneforintermediateandtwoforadvancedathletesYouwilllearnplentyofhow-tosThefocusisoncombiningflexibilitytrainingwithstrengthtraining

PowerHighKickswithNoWarm-Up(DVD80min)featuringMacMierzejewski(IslandPondVTStadionPublishingCompany)1996

Thisvideoteacheseverythingthereistoknowaboutkicksbodyalignmentsthatallowkickinghighandwithpowerwithoutanywarm-upfootworkdrillsanddevelopingpowerSimpleexercisesmakesurethatyourhipsandkneesdonthurtwhenyouthrowhighsideandroundhousekicksYouwilllearntheldquolittlerdquodetailsofkickingtechniquesthatletyoukickhighandwithpowerwithoutawarm-upwhileatthesametimereducingyourchanceofinjury

ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesbyTadeuszStarzynskiandHenrykSozanski(IslandPondVTStadionPublishingCompany)1999

HowwellyoujumpandhowpowerfullyyoupunchpullorthrowdependsonyourexplosivepoweronyourspecialenduranceforexplosivemovementsandonyourspeedcoordinationandflexibilityExplosivePowerandJumping

AbilityforAllSportstellsyouhowtodevelopeachoftheseabilities

ChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappybyJoacutezefDrabik(IslandPondVTStadionPublishingCompany)1996

HereiswhatLyleJMicheliMDDirectorofSportsMedicineatChildrensHospitalBostonPresidentoftheAmericanCollegeofSportsMedicineandFellowoftheAmericanAcademyofPediatricssaidaboutthisbook

ldquoThisbookrepresentsthecumulativeknowledgeandexperienceoftheauthorandmanyofhis[EastEuropean]colleaguesrelatedtotheprogressivepreparationandtrainingforchildreninorganizedsportsrdquo

AppendixAHipJointandShoulderJointinAbduction

ThefollowingphotographstakenbyProfCiszekandDrSmigielski(1997)showconfigurationofthebonesandligamentsofthehipjointandtheshoulderjointinpureabductionandinabductionwithexternalrotation

Fig1Bonesofthehipjointinmaximalabductionmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4roofofjointsocket

Fig2Bonesofthehipjointinmaximalabductionmdashbackview

1roofofjointsocket

2femoralneck

Fig3Bonesofthehipjointinabductionwithexternalrotationmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4lessertrochanter

Fig4Bonesofthehipjointinabductionwithexternalrotationmdashbackview

1greatertrochanter

2lessertrochanter

3femoralhead

Fig5Bonesofthehipjointinabductionwithmoreexternalrotationmdashbackview

1roofofjointsocket

2greatertrochanter

3lessertrochanter

Fig6Bonesofthehipjointinabductionwithexternalrotationmdashtopview

1iliacfossa

2femoralhead

3femoralneck

4greatertrochanter

Fig7Bonescartilageandligamentsofthehipjointinmaximalabductionmdashfrontview

1iliaccrest

2insertionofrectusfemoris

3iliacfossa

4greatertrochanter

5labrumacetabulare

6pubofemoralligament

Fig8Hipjointinmaximalabductionwithexternalrotationmdashbackview

1femoralhead

2capsule

3roofofjointsocket

4freespaceinthejointcavity

Fig9Bonesoftheshoulderjointinglenohumeralabductionmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromionprocess

5greatertubercle

6lessertubercle

7coraco-acromialligament

Fig10Bonesoftheshoulderjointinabductionwithexternalrotationmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromion

5greatertubercle

6lessertubercle

7coraco-acromialligament

AppendixBNormalRangeofMotion(Kapandji197419821987Potter1986)

Neck

Extension55degTrytopointupwithchin

Flexion40degTouchsternumwithchin

Lateralbending35degBringearclosetoshoulder

Rotation70degleftandrightTurnheadfartotheleftthenright

LumbarSpine

Extension30degBendbackward

Flexion60degBendforwardatthewaist

Lateralbending20degBendtotheside

Shoulder

Abduction180degBringarmsidewaysup

Adduction30deg-45degBringarmtowardthemidlineofthebody

Horizontalextension30deg-40degSwingarmhorizontallybackward

Horizontalflexion130degSwingarmhorizontallyforward

Verticalextension45deg-50degRaisearmstraightbackward

Verticalflexion180degRaisearmstraightforward

Externalrotation80degBendarmandmoveforearmawayfrom

Externalrotation80degBendarmandmoveforearmawayfromabdomen

Internalrotation110degBendarmandbringforearmbehindandawayfromback

Elbow

Extension180degStraightenoutlowerarm

Flexion150degBringlowerarmtothebiceps

Pronation80deg-85degTurnlowerarmsopalmfacesdown

Supination90degTurnlowerarmsopalmofthehandfacesup

Wrist

Extension70degBendwristsobackofhandnearsoutersurfaceoflowerarm

Flexion80deg-90degBendwristsopalmnearsinnersurfaceoflowerarm

Radialdeviation15degBendwristsothumbnearsradius

Ulnardeviation30deg-50degBendwristsosmallfingernearsulna

Hip

Extension30degMovethighbackwardwithoutmovingpelvis

Flexion110deg-130degFlexkneeandbringthighclosetoabdomen

Abduction45degSwingthighawayfrommidline

Adduction30degBringthightowardandacrossthemidline

Externalrotation45degFlexkneeSwinglowerlegtowardmidline

Internalrotation40degFlexkneeSwinglowerlegawayfrommidline

Knee

Extension5deg-10degbeyond180degStraightenoutkneeasmuchaspossible

Flexion160degTouchcalftohamstring

Ankle

Extension(Dorsiflexion)20degBendanklesotoespointup

Flexion(Plantarflexion)45degBendanklesotoespointdown

Eversion20degTurnfootsothesolefacesout

Inversion30degTurnfootsothesolefacesin

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  • Introduction Getting the Most Out of This Book
  • 1 Flexibility in Sports
    • Injury prevention and flexibility
      • 2 How to Stretch
        • Methods of stretching
        • Early morning stretching
        • Stretching in your workout
        • The use of partners in stretching
        • Children and flexibility training
        • The elderly and flexibility training
          • 3 Dynamic Stretching
            • Arms
            • Legs
            • Trunk
              • 4 Static Active Stretching
              • 5 Isometric Stretching
                • When you are not ready for isometrics
                • When you are ready
                • How to select your stretches
                • Neck
                • Forearm
                • Arms shoulders chest
                • Legs
                • Stretches leading to the side split
                • Stretches leading to the front split
                • Splits and high kicks
                • Trunk
                • Recap
                  • 6 Relaxed Stretching
                    • Neck
                    • Forearm
                    • Arms shoulders chest
                    • Legs
                    • Stretches leading to the side split
                    • Stretches leading to the front split
                    • Trunk
                      • 7 Sample Workout Plans
                      • 8 All the Whys of Stretching
                        • Anatomy physiology and flexibility
                        • Tests of flexibility potential
                        • Practical conclusions for sports training
                        • Recap
                          • 9 Questions and Answers on Stretching
                            • Does This Method Really Work And How
                            • Body Alignment for Hip Stretches
                            • Dynamic Stretches and Morning Stretch
                            • What and When
                            • Stretching in Workouts for Various Sports
                            • Flexibility and Other Athletic Abilities
                            • Age and Stretching
                            • Gender and Stretching
                            • Sounds in and around Joints
                            • Pain or Soreness and Stretching
                            • Injuries and Stretching
                            • No Success
                            • Impatience
                            • Stretching Machines and Other Strange Practices
                            • Other
                            • Resources for Further Study
                              • Appendix A Hip Joint and Shoulder Joint in Abduction
                              • Appendix B Normal Range of Motion
                              • Bibliography
Page 7: Stretching Scientifically: A Guide to Flexibility Training

AllrightsreservedNopartofthisbookmaybereproducedinanyformorbyanymeanswithoutwrittenpermissionfromthepublisherexceptforbriefquotationsincludedinareview

Copyrightcopy198719901991199420032015byThomasKurz

PrintedintheUnitedStatesofAmerica

ISBN978-0-940149-15-1

EditingbyRScottPerry

CoverDesignbyTLCGraphicscopy2003wwwTLCGraphicscom

CoverPhotobyChuckShahood

BookDesignbyEvaChodkiewicz-Swider

DrawingsbyEvaChodkiewicz-Swider

PhotographybyChuckShahoodandDonWhipple

IdedicatethisbooktothelateAntoniZagorskiandthelateTadeuszSadowskiWithouttheirhelpitwouldhaveneverbeenwritten

WarningmdashDisclaimer

TheauthorandStadionPublishingCompanyarenotliableorresponsibletoanypersonorentityforanydamagecausedorallegedtobecauseddirectlyorindirectlybytheinformationcontainedinthisbook

Consultyourphysicianbeforestartinganyexerciseprogram

Duetotherapidincreaseofrangeofmotionsomemartialartists

experiencewhileusingthismethodofflexibilitytrainingtheymaykickhigherthantheyareusedtoandmisstheirtargetsWithalittlepracticehowevertheywillregaintheiraccuracy

Wheneverthereareparticularcautionsforyoutoobservetheyaresignaledforyoulikethis

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

TABLEOFCONTENTS

Introduction

GettingtheMostOutofThisBook

1 FlexibilityinSports

Injurypreventionandflexibility

2 HowtoStretch

Methodsofstretching

Earlymorningstretching

Stretchinginyourworkout

Theuseofpartnersinstretching

Childrenandflexibilitytraining

Theelderlyandflexibilitytraining

3 DynamicStretching

Arms

Legs

Trunk

4 StaticActiveStretching

5 IsometricStretching

Whenyouarenotreadyforisometrics

Whenyouareready

Howtoselectyourstretches

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Splitsandhighkicks

Trunk

Recap

6 RelaxedStretching

Neck

Forearm

Armsshoulderschest

Legs

Stretchesleadingtothesidesplit

Stretchesleadingtothefrontsplit

Trunk

7 SampleWorkoutPlans

8 AlltheWhysofStretching

Anatomyphysiologyandflexibility

Testsofflexibilitypotential

Practicalconclusionsforsportstraining

Recap

9 QuestionsandAnswersonStretching

DoesThisMethodReallyWorkAndHow

BodyAlignmentforHipStretches

DynamicStretchesandMorningStretch

WhatandWhen

StretchinginWorkoutsforVariousSports

FlexibilityandOtherAthleticAbilities

AgeandStretching

GenderandStretching

SoundsinandaroundJoints

PainorSorenessandStretching

InjuriesandStretching

NoSuccess

Impatience

StretchingMachinesandOtherStrangePractices

Other

ResourcesforFurtherStudy

10 AppendixAHipJointandShoulderJoint

11 AppendixBNormalRangeofMotion

12 Bibliography

IntroductionGettingtheMostOutofThisBookTheessenceofflexibilitytrainingpresentedinthisbookisthesimultaneousdevelopmentofstrengthandflexibilityworkingwithyourbody(especiallythenervoussystem)forfullflexibilitywithnowarm-up

ThemethodofaccomplishingthesegoalscanbesummedupinasingleparagraphTenseyourmusclespriortorelaxingandstretchingthemandtensethemeverytimewhenyouwanttoincreaseyourrangeofmotionduringastretchTosimultaneouslydevelopstrengthandflexibilitytenseyourmuscleswhiletheyarefullystretchedAsyourstrengthinstretchedpositionsincreasessodoesyourrangeofmotionandyourabilitytouseincreasinglygreaterrangeofmotionwithoutawarm-upTodeveloptheabilitytoinstantaneouslyshowfullflexibilityindynamicmovementsdodynamicstretches(suchasarmorlegswings)forafewminutestwiceeverydayThatisallTherestaredetailsbutthesedetailsmakeallthedifferencebetweeneffectivetrainingandfruitlessdrudgeryThatiswhattherestofthisbookisabout

HowtousethisbookThisbookgivesyoualltheinformationyouneedtoaccomplishthemaximumflexibilitypermittedbythebonestructureofyourjointsandbytheirligamentsYouwillbeabletodisplayyourincreasedflexibilitywithoutanywarm-upinbothdynamicmovementssuchaskicksandinstaticpositionssuchassplits

Readchapter1ldquoFlexibilityinSportsrdquoforfundamentalinformationaboutthekindsofflexibilityThinkofitasthebasicdefinitionsyouneedtoknowInadditionyouwillfindkeyprinciplesregardinginjurypreventionandsomecautionsaboutpossiblecausesofdifficultiesyoumayencounter

YouwillfindmanyexercisesherebutyouneedonlyafewofthemtogainalltheflexibilityyouneedforyoursportWhichexercisesyouneeddependsmainlyonyoursportandonyourpersonalcharacteristics

Ifyouareagymnastyouneedalltypesofflexibilitysoyouwillselectneededexercisesfromchapters3(ldquoDynamicStretchingrdquo)4(ldquoStaticActiveStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareakaratekakickboxertaekwondoplayeroranathleteofanycombatsportthatcallsforfull-extensionkicksyouwillselectfromamongtheexercisesshowninchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareaswimmerortrack-and-fieldathleteyouwillselectexercisesfromchapters3(ldquoDynamicStretchingrdquo)5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)

Ifyouareawrestler(Greco-Romanfree-stylejudosamboorother)youwillneedexercisesmainlyfromchapters5(ldquoIsometricStretchingrdquo)and6(ldquoRelaxedStretchingrdquo)Ifyourtechniquecallsforgreatdynamicflexibilityofthelegssuchastheinnerthighripofjudoandotherstylesofjacketwrestlingyouwillalsoneedoneormoreexercisesfromchapter3(ldquoDynamicStretchingrdquo)

Nomatterwhatsportyouparticipateinyoushouldreadchapter2ldquoHowtoStretchrdquoIttellswhentodowhichexercisesandhowtoarrangetheminany

singleworkoutChapter7ldquoSampleWorkoutPlansrdquoshowshowtoapplytheprinciplesofarrangingtheexercisesinpracticeTheseexamplesarenotforslavishimitationbuttoillustratearationalselectionandflowofexercises

Chapter8ldquoAlltheWhysofStretchingrdquowillgiveyouafullunderstandingofthismethodofflexibilitytrainingKnowingthetheorywhytheexercisesaretobedoneinsomeparticularwayandwhattheireffectisonthebodyhelpswithdesigningtrainingprograms

Chapter9ofthebookldquoQuestionsandAnswersonStretchingrdquoconsistsoftypicalquestionsonflexibilitytrainingfromathletesIfyoureadthewholebookyouwillknowanswerstonearlyallthesequestionsinwhichcasethecontentofthischapterwillserveprimarilyforyouramusement

1FlexibilityinSports

Therearesixkindsofflexibilitywithclassificationdependingonthecharacterofthemusclesactionandonthepresenceorabsenceofanexternalforcethataidsmovingthroughtherangeofmotionorassumingandmaintainingastretchedposition(TumanyanandKharatsidis1998)Thesesixkindsare

dynamicactiveflexibility(onlyusingthemusclesofthemovingbodypart)dynamicpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlesslimitofmotion)dynamicpassiveflexibilityoverthepainthresholdanduptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximallimitofmotionpermittedbypaintolerance)staticactiveflexibility(onlyusingthemusclesofthestretchedbodyparttoholdastretchedposition)staticpassiveflexibilitybelowthepainthreshold(usingasmuchexternalassistanceasneededtoreachthepainlessmaximumstretch)andstaticpassiveflexibilityuptopaintolerance(usingasmuchexternalassistanceasneededtoreachthemaximalstretchpermittedbypaintolerance)

Practicallyspeakinghoweverintrainingpracticeusuallythreekindsofflexibilityaredeliberatelydevelopedmdashdynamicactivestaticactiveandstaticpassive(belowthepainthreshold)

DynamicactiveflexibilityThisistheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsItisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxationoftheextendedmuscleswithcontractionofthemovingmuscles

Examplesofdynamicactiveflexibility

StaticactiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingonlythetensionoftheagonistsandsynergistswhiletheantagonistsarebeingstretchedOneexampleisliftingthelegandkeepingithighwithoutanysupportAnathletesstaticactiveflexibilitydependsontheathletesstaticpassiveflexibilityandonthestaticstrengthofthemusclesthatstabilizetheposition

Examplesofstaticactiveflexibility

StaticpassiveflexibilityThisistheabilitytoassumeandmaintainextendedpositionsusingyourweight(splits)orusingstrengthnotcomingfromthestretchedlimbssuchasliftingandholdingalegwithyourarmorbyotherexternalmeans

Examplesofstaticpassiveflexibility

Passiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreatertheflexibilityreserveandthegreaterthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasactiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityproportionaltotheincreaseofstaticflexibility(Matveyev[Matveev]1981)

TheprinciplesofflexibilitytrainingarethesameinallsportsOnlytherequiredlevelofagivenkindofflexibilityvariesfromsporttosport

TheflexibilityofanathleteissufficientlydevelopedwhenthemaximalreachofmotionsomewhatexceedsthereachrequiredincompetitionThisdifferencebetweenanathletesflexibilityandtheneedsofthesportiscalledldquotheflexibilityreserverdquoorldquotensilityreserverdquoItallowstheathletetodotechniqueswithoutexcessivetensionandpreventsinjuryAchievingthemaximumspeedinanexerciseisimpossibleatyourextremerangesofmotioniewhenyouhavenoldquoflexibilityreserverdquo

Thetrainingofflexibilityaswellasofanyothermotorabilityshouldproceedinformfromgeneraltosport-specificmdashreflectingtheneedsofparticularsportsInchoosingstretchesyoushouldexamineyourneedsandtherequirementsofyouractivityForexampleifyouareahurdleryouneedmostlyadynamicflexibilityofhipstrunkandshouldersToincreaseyourrangeofmotionyouneedtododynamiclegraisesinalldirectionsbendsandtwistsofthetrunkandarmswingsYoucanperfectyourtechniquebydoingvariousdynamicexercisesconsistingofwalkingorrunningoverthehurdlesThehurdlersstretchastaticexercisedoesnotfitintoyourworkoutbecauseitstrainsyourkneebytwistingitSimplefrontandsidesplitsarebetterforstretchingyourlegsTheexplanationthatinthehurdlersstretchyourpositionresemblestheoneassumedwhilepassingthehurdleispointlessYoucannotlearndynamicskillsbyusingstaticexercisesandviceversaThetechniqueofrunningoverthehurdlesisbetterdevelopedinmotion

InkarateorkickboxingpunchesblowsandkicksshouldhittheirtargetswithmaximumspeedSometargetsrequirenearlyfullystretchedmusclesofthehittinglimb(inthecaseofkicksalsoofthesupportingleg)Yournervous

hittinglimb(inthecaseofkicksalsoofthesupportingleg)YournervoussystemhasawayofmakingsurethatastretchparticularlyasuddenonedoesnotendabruptlycausingamuscletearButagradualslowingdownbeforethemomentofcontactwillspoiltheimpactThereforeyouhavetotrainyournervoussystemsoyoucanhavemaximalspeedatthemomentofcontactevenifitisclosetothemaximalreachofmotioninthismovementInthecaseofkicksyoucanlearnthisskillbyusingyourhandasatargetforthemCentersinyourbrainthatregulatecoordinationandrapidmovementsknowaboutthehandTheyknowwhereitisandthatitcanstopthekicksothelegdoesnothavetobesloweddowngraduallytopreventoverstretching

Examplesofexercisesdevelopingtheabilitytokickwithmaximumspeedattherangesofmotionrequiredinfighting

YoumustfirstdeveloptheabilitytomoveyourlimbswithmoderatespeedwithinafullrangeofmotioninjointsinordertodothesespecifickickingdrillsYoushouldstartatalowerheighttoavoidinjuryfromanysuddencontractionofrapidlystretchedmusclesYoucanusethisexerciseonlyinawarm-upbecauseofthelimitedvarietyofkicksthatyoucanpracticethisway

FightersrelyingonhighkicksastheircombattechniquesshouldspendafewminutesinthemorningonthedynamicstretchingoftheirlegsStartingslowlytheyshouldgraduallyraisethelegshigherLatertheyshouldincreasethespeedoftheirmovementsperhapsevenusingthepreviouslydescribedldquohand-kickingrdquodrillPracticalexperience(NorthKoreanSovietblocscommandounits)showsthatdoingtheactualcombatkicksinthismorningstretchisnotnecessarytobeabletodothemlaterinadaywithoutawarm-up

Wrestlers(freestyleGreco-Romanjudoandothers)needespeciallygreatstaticstrengthinextremerangesofmotiontogetoutofholdsandlocksTheywillbestdevelopthisstrengthbyisometricstretchingandliftingweightsthroughthefullrangeofmotionalongappropriatepaths

GymnastsandacrobatsmustdisplayahighdegreeofdevelopmentofallkindsofflexibilitywithgreateremphasisonstaticactiveflexibilitythaninanyothersportTrainingforanddisplayingstaticactiveflexibilityrequiresgoodstrengthinthetrunkmusclesespeciallyinthelowerback

RowersshouldhavehamstringslongenoughtoallowthemtoleanfarforwardatthecatchphaseoftherowingstrokewithoutflexingthelumbarspinemuchIfthehamstringsareshorttherowerscompensatebyflexingthespinemorethan50ofitsmaximumrangeofflexionSuchflexingcombinedwiththehighcompressiveandshearingforcesactingonthespineduringrowingcontributestohyperflexionofthespinemdashwhichcorrelatesstronglywithlowbackpain(ReidandMcNair2000Howell1984)

SwimmersshouldhavelonghamstringsandchestmusclesWhendoingthebreaststrokeifyougoupanddowninthewaterinsteadofmovingjustunderthesurfaceitmeansthatyourchestmusclesaretooshortInthebackstrokethisshortnessalsocausesyourfacetosubmergewhenthearmentersthewater

shortnessalsocausesyourfacetosubmergewhenthearmentersthewaterwhichiswhenyouwanttotakeabreathInthecrawlshorthamstringspullyourfeetoutofthewaterandmakeyourlegworkinefficientPoorflexibilityofanklesandtoesmakesaswimmerridelowinthewater(Ankleflexibilitycanbeimprovedbywearingfinswhiledoingkicksetsandtoeextensionsandcurlsimproveflexibilityandstrengthofthetoes)

YoushouldbecarefulinchoosingyourstretcheshoweverbecausetoomuchflexibilityinsomepartsofthebodycanbedetrimentaltoyoursportsperformanceorjustunhealthyForexampleeventhoughswimmersneedmorethananormalrangeofmotionintheshoulderstheirinternalrotatorsstretchesshouldnotgobeyondthefrontalplaneofthebodytoavoiddamagingthejointcapsuleandcartilageatthefrontofshoulderjointwhichwouldleadtoshoulderinstability(BakandMagnusson1997)Forcedstretchingmdashpastthepointwhereyoucanmoveusingthestretchedmusclesmdashcandamagethecapsuleoftheshoulderjointleadingtoshoulderinstabilityandpain(McMasterandTroup1993McMasteretal1998)Femalegymnastswithsymptomsofmusculoskeletaldisordersofthelowerbackcantouchthefloorbehindtheirfeetinastandingpositionfartherthanthosewithoutsymptoms(Kirbyetal1981)Thismaybecausedbyhavingweakoroverstretched(inhibitedbyexcessivestretching)hamstringsormusclesofthebuttocks(Walther2000)Anotherpossiblecauseofthelowbackdiscomfortingymnastswhocantouchthefloorveryfarbehindtheirheelsinastandingpositioncouldbepoorforminperformingstretchesforlumbarflexionsuchasthetoe-touchingstretchesmdashroundingthebackwhenleaningforwardDuringsuchstretchesthespineshouldbekeptldquostraightrdquomdashwithitsnormalnaturalcurvesjustlikewhenyouarestandinguprightmdashsothemovementoccursmainlyinthehipjointsRoundingthelowerbackcanoverstretchitsmusclesandligamentsandcausealifetimeofbackpain(Alter1996)

SomeOlympicweightliftersmayneedtotightenthemusclessurroundingthehipandkneejointsfortheproperexecutionofliftsMusclesthataretoorelaxedatlonglengthlettheweightlifterldquosinkrdquotoodeeponthelegswhilegettingunderthebarbellThismakesitdifficulttostandupandcompletethelift

RunningeconomyhasbeenassociatedwithdecreasedflexibilityStiffnessofthecalfmusclesandAchillestendonenhancesldquoelasticenergystorageandreturnrdquoduringeveryrunningstepandthesmallrangeofmotionofexternalrotationinthehipreducesthemetaboliccostofthemuscularactivityneededforstabilizing

thepelvisduringlong-distancerunning(Craibetal1996)ExcessivemobilityinthejointsdiminishesstabilityofthebodycausingscatteringoftheforcesactingonitThisinturnnecessitatesadditionalmusculartensioninmovementswherepartsofthebodyhavetobestabilizedtosupportheavyloads(Raczek1991)Suchscatteringofforcesmdashforexamplecausedbyanexcessivelyloosetrunkatthemomentoftakeoffmdashreducesperformanceinjumping(Wazny1981b)

Maximalforceproductioninbenchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemoversifthebenchpressisdonewithoutarebound(Wilsonetal1994)soflexibilitytrainingcouldaffectitadverselybutperformanceinabenchpressdonewithareboundbenefitsfromflexibilitytraining(Wilsonetal1992)Performanceinsprint(aspeed-strengtheffort)improvedwhenbothweighttrainingandstretchingwereincludedwithsprinttrainingascomparedtosprinttrainingalone(Dintiman1964)AttheveryleastDintimansexperimentshowedthataddingstretchingtosprinttrainingdidnotlowertherunningspeed

Totakeadvantageofareboundthestifferthemusclesandtendonsthebetterprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanrequiredforfullutilizationofthereboundthenhighstiffnessdoesnothelpanditmaybeeconomicaltoincreaserangeofmotionevenatthecostofloweringsomewhatthestiffnessofyourinvolvedmusclesandtendons(Wilsonetal1992)

Havingmusclessoshortandstifftheylimittherangeofmotionrequiredinyoursportmaycauseanoveruseinjury(Krivickas1997Howell1984)

AnotherfacttoconsiderwhiledecidingwhethertostretchSaxtonandDonnelly(1996)showedthatresistanceexercisesconsistingofeccentricmuscleactions(inwhichmusclestenseastheyarebeingstretched)causedlossofstrengthatshortmusclelengthAccordingtothemthislossofstrengthatshortlengthsuggeststhatanincreaseinmusclelengthhasoccurredperhapsduetoelongationofthesarcomeresorelongationofconnectivetissueofthemuscleandtendonorboth

InjurypreventionandflexibilityWhetherhighorlowflexibilitypreventsorpredisposesforinjuriesinsportsdependsonthesportandontheathletesfavoritetechniquesInsomesportspoorflexibilityinsomemovementsmaycauseoveruseinjurieswhileinothersalessthanaverageflexibilityimprovesperformanceHereiswhatGleimandMcHugh(1997)say

ldquoItispossiblethatflexibilitypatternswhichrepresentriskfactorforonesportmaynotdosoforanotherNoclearrelationshipcanbedescribedbetweenflexibilityandinjurythatisapplicabletoallsportsandlevelsofplayWhileincreasedflexibilityisimportantforperformanceinsomesportsthatrelyonextremesofmotionformovementdecreasedflexibilitymayactuallyincreaseeconomyofmovementinsportswhichuseonlythemidportionofrangeofmovementrdquo(GleimandMcHugh1997)

MostmusclestrainsldquoarebelievedtooccurduringeccentriccontractionswhichcancausedamagewithinthenormalrangeofmotionIfinjuriesusuallyoccurwithinthenormalrangeofmotionwhywouldanincreasedrangeofmotionpreventinjuriesrdquo(Shrier2000)

AmuscledoesnothavetobemaximallystretchedtobetornMuscletearsaretheresultofaspecialcombinationofastretchandacontractionatthesametime(Garrett1996)andneitherthestretchnorthecontractionhastobemaximalSometimesthecontractionisreallyaspasmresultingfromachronicweaknessofthemuscleEventhemostflexibleathletecandevelopanoveruseinjurythatmanifestsitselfasamusclespasmIftheathletecontinuestoexercisewithamusclespasmeventuallyastrongtensionoftheaffectedmusclemay(andoftendoes)tearitSoyouseethatgreatflexibilityalonewillnotpreventinjuriesActuallyexcessivedevelopmentofflexibilityleadstoirreversibledeformationofthejointswhichdistortspostureandadverselyaffectsperformance(Matveyev[Matveev]1981)Forexamplerepeatedforcefulhyperextensionsofthebackmaydamagevertebrainadolescents(HarveyandTanner1991)Inbaseballandswimminglaxityoftheglenohumeraljointpredisposesthejointforinjuries(Fleisigetal1995McMasteretal1998Pappasetal1985)

Lowbackpainmayresultfromlaxityofjointsotherthanthoseofthebackmdashlaxligamentsofankleandkneejointsincreasetheriskoflowbackpain(Nadleretal1998)Youcancompensateforlaxligamentsbystrengtheningthemusclescrossingagivenjoint(Krivickas1997Zeliskoetal1982)

Therearefourmaincausesofinjuriesgreatdifferencesinstrengthbetweentwoopposingmusclegroupsstrengthandflexibilityimbalancesbetweenthesamemusclegroupsonbothsidesofthebodyadifferenceoffatigability(muscleendurance)betweenthelimbsandimbalancesinactivityofmuscles(Burkett1970Knapiketal1991Murphy1991Orchardetal1997McMasteretal1991Rudy1987Tyleretal2001)AccordingtoMurphy(1991)imbalancesinactivityaremorelikelytocauseaninjurythanimbalancesinstrength

Differencesinstrengthofthesamemusclegroupsonbothsidesofthebodywhenmeasuredatagivenvelocityshouldnotexceed10percent(FeiringandDerscheid1989)

MorespecificinformationontheproperratiosofstrengthamongmusclegroupsisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance

UnbalancedflexibilityieanabnormallylargerangeofmotioninsomemovementsbutlessthannormalinothermovementsinthesamejointmaycontributetoinjuriesInclassicalballetwheredancershaveanextraordinaryrangeofexternalrotationandabductionofthehipcombinedwithlessthannormalinternalrotationandadduction30ofdancerscomplainoflateralkneepainand33ofanteriorhippain(Reidetal1987)Innonathleticpeoplearangeofexternalrotationinthehipsgreaterbymorethan10degreesthantherangeofinternalrotationisassociatedwithlowbackpain(Ellisonetal1990)SoforsafetyssakedosomestretchesindirectionsthatarenottypicalforyoursportoratleastdosomeofyourstretchesinthefullrangeofmotionForexampledolegswingsfromfulladduction(acrossyourbody)tofullabductionorarmrotationsfromfullexternalrotationtofullinternalrotation

BalancingtheflexibilityofallthemusclesinajointandimprovingthestrengthandenduranceoftheweakermusclesaretheeasiestmeasuresforpreventionofinjuriesAcarefulanalysisofyourformofmovementmayalsoholdthekeytoinjurypreventionAgoodtechniquefeelseffortlessEliminatethosemomentsinyourtechniqueinwhichyouusethemaximaltensionofalreadystretched

yourtechniqueinwhichyouusethemaximaltensionofalreadystretchedmusclestocounterthefastmovementofarelativelybigmassSuchmovementsmayleadtotearsinthemusclesofasupportingleginkickingforexampleLikewiseifyouabruptlystrainagainstgreatexternalresistanceoragainsttheinertiaofyourbodyitmayleadtoamusclestrainmdashforexampleahamstringtearinstartingasprintfromthestartingblocks

IfonemusclegroupormusclesofonelimboronesideofthebodyaremoretensedthanothermusclesyoumayhaveanerveproblemormisalignedbonesForexampleatwistedpelviswillcauseonehamstringtobemoretensedthantheotherStretchingoverlytensedmusclescannotfixthecauseoftheirabnormaltensionInthisexampleitneitherrealignsthepelvisnoraddressesthecauseofthismisalignmentwhichcanbeneurologicalormechanicalWhilestretchingmaytemporarilymakeyoufeelbetteritwillnotremovethethreatofpotentialinjuryThisiswhystaticstretchingbeforeworkingoutdoesnotpreventinjuriesResearchbearsthisoutmdashthemajorityofstudiesshowstaticstretchesbeforeworkingouttobedetrimentalorofnobenefitforinjuryprevention(Shrier2000)Pre-exercisestaticstretchingdoesnotpreventsorenesstendernessortheforcelossthatfollowseccentricexercise(Johanssonetal1999)

Ininstancesofexcessivetension(excessiveneuralstimulation)orweakness(excessiveneuralinhibition)causedbymisalignedjointsorneurologicalproblemstypicalstrengthtrainingexerciseswillnothelpyoueitherTypicalstrengthexerciseswilleitheroverstresstheoverlytensedmusclesorwillbypasstheweakonesbyrecruitingotherstodotheirjobTofixsuchproblemsyouneedthehelpofaphysicaltherapistproficientwithmuscletestingandactivationtechniqueswhoamongothermodesoftreatmentmayprescribespecialexercisesfornormalizingthetensionofmuscles

ThefactthatstaticstretchingoranystrenuousstretchingrightbeforeexercisingisuselessorevenharmfuldoesnotmeanthatyoumaynotstretchstrenuouslyatallJustdoitaftertheotherexercisesInthecaseofexercisesthatdoconsiderabledamagetothemusclessuchasveryhardresistanceexercisesdostretchesseveralhourslaterStretchingduringtheacutephaseofmuscledamagewouldcompoundthedamageEvenstaticstretchingcanputenoughstressonthemusclefiberstodamagethemForpersonsjustbeginningaworkoutprogramstretchingalonemdasheitherballisticorstaticmdashmaycausedelayedonsetmusclesorenesswhichisasymptomofmuscledamage(Smithetal1993)

Thisisahow-to-do-itbookaboutstretchingbutyouneededtoknowalittlewhy-to-do-itbeforeyougotstartedNowyouarereadytobegin

2HowtoStretchTherightstretchingmethodwillletyouhavegreatflexibilityevenwithoutawarm-upSuchflexibilityisessentialforcoachessotheycandemonstrateatechniqueimmediatelywhenitisneededAlackofthisabilityindicateseitherthatthestretchingmethodyouuseisincorrectyouarechronicallyfatiguedorboth

CautionInspiteofhavingthisabilityyoushouldnotabuseitItisfinetodoafewfullrange-of-motionmoveswithoutwarm-upbutnotmanyTakekickboxingorkaratekicksforexamplemdashkicksinvolvesuddentwistingorbendingofthetrunksonotwarmingupcanresultinbackpainThebackiswrappedindeeplayersofmusclesandthelargeranddeeperthemassofmusclesthemoretimeittakestowarmitupWarmingupbeforeeffortfacilitatesrecoveryafterit

DevelopinggreatflexibilityisoneoftheeasiesttasksinathletictrainingIttakeslittletimeandefforttoreachanexceptionallevelWithrationaltrainingflexibilityimprovesfromdaytoday(Ozolin1971)WhythendosomanypeoplespendhoursweeklyyearafteryearandgetsuchmeagerresultsHerearethemostcommoncausesofdifficultiesindevelopingathleticformflexibilityinparticular

Thewrongwarm-upDoingstaticstretchesdoesnotsufficientlyraisemuscletemperatureitdoesnotincreasebloodflowthroughmusclesitdoesnotwarmupjointsorprepareyouforfurthereffort

ThewrongtrainingloadTrainingloadsthataretoogreatwithoutenoughrestcausechronicfatigueIfyoubeginyourworkoutstillsoreafterthepreviousoneyouareaskingforaninjuryoratleastyouhamperyourfurtherprogress

ThewrongsequenceofeffortsIfyouusethewrongsequenceofeffortsinaworkoutorinamicrocycleitmaydoubleortripleyourrecoverytime(AmicrocycleisasetofworkoutsItusuallylastsoneweekInformationonhowtoarrangeworkoutsinmicrocyclesisinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

ThewrongmethodsIncorrectmethodsofteachingskillsmayresultintoomanyrepetitionsofagivenexerciseandchroniclocalfatigueChoosingmethodsthatdevelopathleticabilitiesandskillsinwaysthatinterferewiththedevelopmentofflexibilityaswellastotalathleticdevelopmentisreallyanumbrelladifficultythatcoversalltheproblems

ApplyingthemethodologyyoufindadvocatedhereinyourtrainingwillpreventyoufrommakinganyoftheprecedingmistakesTheseprinciplesareincludedinthedescriptionsofstretchingmethodsIfyoufollowtheinstructionstotheletteryouwillnotgowrong

MethodsofstretchingThereareseveralmethodsforimprovingflexibilityInthisbookyouwillfindonlythesafestandmostefficientoftheseYourchoiceofmethod(orcombinationofmethods)dependsonyoursportandtheshapeyouarein

DynamicstretchingDynamicstretchinginvolvesmovingpartsofyourbodyandgraduallyincreasingreachspeedofmovementorbothPerformyourexercises(forinstancelegraisesorarmswings)insetsofeighttotwelverepetitionsIfafterafewsetsyoufeeltiredmdashstopFatiguecausesadecreaseintheamplitudeofyourmovementsDoonlythenumberofrepetitionsthatyoucandowithoutdiminishingyourrangeofmotionMorerepetitionswillonlysetthenervousregulationofthemuscleslengthattheleveloftheselessthanbestrepetitionsandmaycauseyoutolosesomeofyourflexibilityWhatyourepeatmoretimesorwithagreatereffortwillleaveadeepertraceinyourmemoryAfterreachingthemaximalrangeofmotioninajointinanydirectionofmovementyoushouldnotdomanymorerepetitionsofthismovementinagivenworkoutEvenifyoucanmaintainyourcurrentmaximalrangeofmotionovermanyrepetitionsyouwillsetanunnecessarilysolidmemoryoftherangeofthesemovementsYouwillthenhavetoovercomethesememoriesinordertomakefurtherprogress

DynamicstretchesdonotinvolvestoppingandholdingthestretchedpositionSuchholdingisthefeatureofstaticactivestretches(seedefinitionbelowonthispage)

Onerelativelyrecentstudy(Bandyetal1998)confusestheissuesomewhatbymisnamingcertainstaticactivestretchesasldquodynamicrangeofmotionexercisesrdquoAreadermisledbythattermwhichBandyappliestoraise-and-holdstretchesmightwronglyconcludethatdynamicstretchingdoesntmeasureuptowhatitissupposedtodo

WhatisdynamicstretchingsupposedtodoItincreasesdynamicactiveflexibilityYourbodyinmotionincreasesitsspeedofmovementoritsrangeorbothTheseareresultsyoumeasureindynamicmotionsnotinstaticpositions

DonotconfusedynamicstretchingwithballisticstretchingeitherInballisticstretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyand

stretchesyouusethemomentumofafast-movingbodyoralimbtoforciblyandabruptlyincreasetherangeofmotionBallisticmovementcannotbeadjustedorcorrectedoncestartedBallisticorbouncestretchesmayresultinimmediateaswellasresidualpainmdashthesymptomofldquominuteinjurytosofttissueinvolvedinthestretchingrdquowhichthesubsequentstrenuousexercisesmayaggravateldquotothepointofseriousmuscledamagerdquo(LoganandEgstrom1961)NelsonandKokkonen(2001)showedthatmaximalforceinkneeflexiondeclinedontheaverageby75andinkneeextensionby56aftersix15-secondballisticstretchesmdashbobbinginastretchmdasheventhoughmorethan10minutespassedbetweenballisticstretchingandstrengthtests

Indynamicstretching(asopposedtoballisticstretching)therearenobobbingbouncingorjerkymovementsandthemovementsarecontrolledthoroughlyeventhoughtheyarequitefastIndynamicstretchingthestretchisnotsuddenunlikeinballisticstretching

Practicallythesamedynamicstretch(forexamplealegswing)canbeperformedwithcontrolthroughthewholerangeofmovementorwithnocontroloverasubstantialpartofthemovementwhenthestretchtakesplaceorasanythinginbetween

StaticactivestretchingStaticactivestretchinginvolvesmovingyourbodyintoastretchandholdingittherethroughthetensionofthemuscle-agonistsinthismovementYoumaynoticethattheharderyoutensetheagonisticmusclesthelessresistanceyoufeelfromthestretchedmuscles

Staticactivestretchesincreasebothyourstaticactiverangeofmotionandyourstaticpassiverangeofmotion(Bandyetal1998RobertsandWilson1999)Longer(15seconds)staticactivestretchesaremoreeffectiveforincreasinganactiverangeofmotionthanshorter(5seconds)onesBothdurations(5secondsand15seconds)causesimilarincreasesinthepassiverangeofmotionmdashwhichexceedthestaticactiverange(RobertsandWilson1999)

RelaxedstretchingforstaticpassiveflexibilityRelaxedstretchinginvolvesrelaxingyourbodyintoastretchandholdingittherebytheweightofyourbodyorbysomeotherexternalforceThistypeofstretchingismoreeffectivethandynamicstretchingforincreasingthestaticpassiverangeofmotionanddecreasingtheamountofforceneededtoholdastretchmdashthetensioninastaticposition(McNairandStanley1996McNairetal2001)Relaxedstretchesincreasestaticpassiverangeofmotionmorethanstaticactivestretches(Bandy

etal1998)

RelaxedstretchesrelievecrampsofoverstimulatedmusclesSlowandlightrelaxedstaticstretchingisusefulinrelievingspasmsoccurringinmusclesthatarehealingafteraninjuryorarejustsore(deVries1961)StretchingofsoremuscleshowevermayfurtherdamagethemAfterallsorenessisasignofmuscletissuedamageandSmithetal(1993)showedthatstretchingmaycausedelayedonsetmusclesorenessSoifyoufeelthatastretchmayrelievespasmsinthesoremusclestobesafestretchlightlymdashonlyasmuchasittakestofeelrelief

CautionAfteraninjuryyoushouldnotexerciseorstretchatalluntilyouhavehealedsufficientlyandyouhavecheckeditwithyourdoctor

Forincreasingstaticrangeofmotionthemosteffectivedurationofrelaxedstretchesis30secondsandthemosteffectivefrequencyisonceperday(BandyandIrion1994Bandyetal1997)

IsometricstretchingforstaticpassiveflexibilityUsingpositionssimilartothoseinstaticpassivestretchingandaddingthestrongtensionsofstretchedmusclesyoucancausepostcontractiverelaxationsandsubsequentlyincreasesinthestretch(TheserelaxationsfollowingstrongtensionsfeeljustlikeDrJacobsonsProgressiveRelaxation)Foragreatereffectasyourelaxthestretchedmuscleyoucantenseitsantagonistsiethemusclesthatopposeit(EtnyreandAbraham1986a)Eventuallywhenyouachieveyourmaximal(atthisstageoftraining)stretchyouholdthelasttensionforseveralsecondsThisincreasesthestrengthofthemusclesinthispositionEvenwithouttheselasttensionscontract-relaxstretchingimprovesyourrangeofmotionbothinpassiveandactivemovementsaswellasyourstrengthinconcentricisometricandespeciallyineccentricactions(Handeletal1997)

Isometricstretchingisthefastestandthemostefficientmethodofincreasingstaticpassiverangeofmotion(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)BecauseofthestrongandlongtensionsinthistypeofstretchingapplyitaccordingtothesameprinciplesasotherstrengthexercisesYoushouldallowsufficienttimeforrecoveryafterexercisingdependingonyourshapeandonthetotalvolumeofexercisestheirintensityandthesequenceofeffortsDonotexercisesohardas

tomakeyourmusclessoreanddonotexercisesoremusclesstrenuouslyMusclesorenessisaccompaniedbylossofstrengthandofrangeofmotion(MilesandClarkson1994)soifyoumakeyourmusclessoreoftenyouwillreduceyourflexibilityMuscleshorteningismostpronounced2daysafterperformingtheexercisesthatcausedmusclesoreness(Clarksonetal1992)Itisagoodideatodoisometricstretchesinstrengthworkoutsandondayswhenrecoveringfromtheseworkoutsdoeitherstaticrelaxedstretchesorreplacethelastlongtensioninyourisometricstretchesbyjustholdingtherelaxedmusclesinthefinalstretch

ToincreasestaticpassiveflexibilitydoisometricstretchesatleasttwiceaweekdependingonyourrecoverythoughWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekThebesttimeforisometricstretchingistheendofaworkoutmdashthisisthetimewhenisometricstretchesaremosteffective(Molleretal1985)Formaintainingflexibilityitmaybeenoughtodoisometric(contract-relax)stretchingonceperweek(Wallinetal1985)Youwillgethelpinsortingthesevaryingrecommendationsinchapter5

Doingbothisometricandstaticactivestretchingyouwillmostquicklydevelopstaticformsofflexibility

Todeveloppassivemobilityupto90ofwhatisanatomicallypossibleforankleandkneejointsitusuallytakesupto30daysforjointsofthespineupto60daysandforhipjointsfrom60to120days(StarzynskiandSozanski1999)

TumanyanandDzhanyan(1980)intheirresearchonpassiveandactiveformsofstaticflexibilityshowedthat

mdashpassivestretchingwhichincreasespassiverangeofmotioncausesparallelincreasesinactiverangeofmotionwiththedifferencebetweenthemunchanged

mdashstrengthexercisesdonethroughoutthefullrangeofmotionincreaseactiverangeofmotionandsoreducethedifferencebetweenpassiveandactiverangeofmotionand

mdashdoingbothpassivestretchingandstrengthexercisesincreasesbothpassiveandactiverangeofmotionwhiledecreasingthedifferencebetweenthem

Strengthexercisesforincreasingflexibilityaresimilartostretchesexceptthatwhatwouldbethefinalpositionofastretchistheinitialpositionofastrength

whatwouldbethefinalpositionofastretchistheinitialpositionofastrengthexerciseForexamplestrengthexercisesforincreasingshoulderflexibilityaredonefromstretchedpositionswithresistancelightenoughtostretchtheexercisedmuscleswithoutthedangerofoverstretchingthem(Platonov1997PlatonovandFesenko1990)Making3-to5-secondstopsatthemaximalstretchincreasestheeffectivenessoftheseexercises(Platonov1997)Whentheresistanceisjustright(nottooheavy)therangeofmotionincreasesineachsuccessivesetofsuchexercisesIfthestrengthexercisesmerelyinvolveallmusclesaroundajointbutdonotputthemonastretchineverypossibledirectiontheymaycauselossofflexibilityintheunexerciseddirections(GirouardandHurley1995)

EarlymorningstretchingIfyouneedtoperformmovementsrequiringconsiderableflexibilitywithnowarm-upyououghttomaketheearlymorningstretchapartofyourdailyroutine(Ozolin1971Wazny1981b)EarlymorningstretchingwhichyouwoulddobeforebreakfastconsistsofafewsetsofdynamicmovementsmdashforexamplearmswingsandlegraisestothefrontrearandsidesBeforedoingthesedynamicstretcheswarmupallyourjointswitheasymovementsDothestretchingbeforebreakfastbecauseafterthemealbloodflowinthemusclesisdiminishedwhichdecreasesflexibilityandbecausedoingdynamicstretchessuchashighlegraiseswithafullstomachisnotgoodfordigestion

DonotdoisometricstretchesinthemorningifyouplantoworkoutonstrengthorflexibilitylaterinthedayIsometricstretchesmaybetooexhaustingforyourmusclesifyoudothemtwiceadayYoumustallowasufficienttimeforrecoverybetweenexercises

Thewholeearlymorningroutinecantakeabout30minutesforbeginnersandonlyafewminutesforadvancedmdashafterreachingthedesiredlevelofflexibilityyouwillneedlessworktomaintainitYoushouldnotgettiredduringthemorningstretchingThepurposeofthisstretchingistoresetthenervousregulationofthelengthofyourmusclesfortherestofthedayRememberDonotworktoohardbecausefatiguereducesyourrangeofmotionindynamicmovementsandifyouoverdoityouwilldefeatthepurposeofthisexercise

Usuallynospecialcool-downisneededaftertheearlymorningstretchingIfindoingagreatnumberofrepetitionsyoumanagetoconsiderablyraiseyourtemperatureandpulserateslowdownthepaceofthelastsetsandthenspendaminuteortwowalkingIfyouhavelotsoftimeinthemorningyoucanalsodosomerelaxedstaticstretchesattheendofyourmorningstretch

StretchinginyourworkoutInyourtrainingusedynamicstretchesrightafterwakingupasyourmorningstretchandlateratthebeginningofyourworkoutasapartofawarm-up(Wazny1981b)Dostaticstretchesafterdynamicexercisessuchasrunningjumpingthrowingkickingorwrestlingthatmakeupthemainpartofyourworkoutpreferablyinacool-downIfyouneedtodisplaystaticflexibilityinthecourseofyourworkoutoreventthendotheseexercisesattheendofthewarm-up

Aproperlydesignedworkoutplanincludesthefollowingparts

1Thegeneralwarm-upincludingcardiovascularwarm-upandgeneraldynamicstretching(nostaticstretchesunlessyouareagymnastandtheroutineyoupracticeincludesstaticflexibilitydisplayssuchassplitsandbridges)

2Thespecificwarm-upinwhichmovementsresemblemorecloselytheactualsubjectoftheworkout

3Themainpartoftheworkoutinwhichyourealizeyourtaskforthisworkout

4Thecool-down

Thewholewarm-upshouldtakenomorethan30minutesDedicateabout10minutesofthistimetodynamicstretchingWarmingupshouldinvolveagradualincreaseintheintensityofyourexercisesTowardtheendofawarm-upusemovementsthatresemblemorecloselythetechniquesofyoursportorthetaskassignedforthisworkout

InNewYorkCityIhaveseenpeoplesittingonheatersinordertowarmupbeforeakickboxingworkoutApparentlytheydidnotrealizethatwarminguphastoprepareallsystemsofthebodyinorderforyoutoperformattopefficiencyIthastoaffecttheheartbloodvesselsnervoussystemmusclesandtendonsandthejointsandligamentsmdashcertainlynotjustoneareaofthebodyOneofthebestbooksonphysicaltherapy(HertlingandKessler1996)hasitrightldquoWarm-upisanincreaseinbodyheatbyactivemuscleuseforthepurposesofloweringsoft-tissueviscosityandenhancingbodychemicaland

metabolicfunctionstoprotectandpreparethebodyformoreaggressivephysicalactivityActivemuscle[warm-up]islikelytobemoreproductivethanpassivemeansofheatingbecausepassiveheatingdoesnot[adequately]enhancethemetabolicandcardiacfactorswhicharealsoimportantrdquo

Beginyourwarm-upwithlimberingupsuchasjointrotationsstartingeitherfromyourtoesoryourfingersMakeslowcircularmovementsuntilthejointmovessmoothlythenmovetothenextoneIfyoustartfromyourfingersmoveontoyourwristsfollowedbyyourelbowsshouldersandneckContinuewithtwistingandbendingofyourtrunkfollowedbymovementsinthehipsthekneestheanklesandfinallythetoesIfyoustartfromyourtoestheorderisreversedTheprinciplesarefromdistantjointstoproximal(tothecenterofthebody)fromoneendofthebodytotheother(toptobottomorviceversa)endingwiththepartofthebodythatwillbestressedmostinthenextexerciseThislastprincipleappliestoallpartsofaworkout

NextengageinfiveminutesofaerobicactivitysuchasmarchingorjoggingcombinedwithtrunktwistsleansarmswingsskipskneeraisesorshadowboxingmdashanythinghavingasimilareffectonthecardiovascularsystemFlexibilityimproveswithanincreasedbloodflowinthemuscles(Wazny1981b)

FollowthiswithdynamicstretchesmdashlegraisestothefrontsidesandbackandarmswingsforexampleDolegraisesinsetsoftentotwelverepetitionsperlegDoarmswingsinsetsoffivetoeightrepetitionsDoasmanysetsasittakestoreachyourmaximumrangeofmotioninanygivendirectionThetotalnumberofrepetitionsneededforreachingthemaximalrangeofmotionincreaseswithageItmaytake15-25repetitionsfor8-year-oldstoreachthemaximumrangeinshoulderandhipjointsbut30-45repetitionsfor17-year-olds(Raczek1991)Forproperlyconditionedathleteseventhosewhoaremucholderusuallyonesetineachdirectionisenoughwarm-uphowever

Doingstaticstretchesinthewarm-upforaworkoutthatconsistsofdynamicactionsiscounterproductiveanditcertainlydoesnotpreventinjuries(Shrier1999Popeetal2000)Thegoalsofthewarm-upareanincreasedawarenessimprovedcoordinationimprovedelasticityandcontractibilityofmusclesandagreaterefficiencyoftherespiratoryandcardiovascularsystemsStaticstretchesisometricorrelaxedjustdonotfitinhereIsometrictensionswillonlymakeyoutiredanddecreaseyourcoordinationPassiverelaxedstretchesontheother

handhaveacalmingeffectandcanevenmakeyousleepyAproperwarm-upimprovesthemechanicalchemicalandneuralaspectsofyourmusclesfunctionandthuspreventsinjuriesbutanimproperwarm-upincludingwrongstretchingmaypredisposeyoutoinjuries(Safranetal1989)

SomereasonsnottodostaticstretchesbeforeexerciseaccordingtoShrier(19992000)

mdashThereisnoscientificevidencethatstaticstretchingbeforeexercisereducestheriskofinjury

mdashEvenmildstaticstretchingcandamagemusclecells

mdashStaticstretchingincreasespaintolerance

InthewordsofDrShrier(2000)ldquoItdoesnotseemprudenttoincreaseonestolerancetopainpossiblycreatesomedamageatthecytoskeletallevelandthenexercisethisdamagedanesthetizedmusclerdquo

ForaperiodfromseveralsecondsuptofiveminutesfollowingastaticstretchyoucannotdisplayyourtopagilityormaximalspeedbecauseyourmusclesarelessresponsivetostimulationmdashyourcoordinationisoffRelaxedstaticstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandcontractileforceforuptoonehour(Fowlesetal2000)Relaxedstaticstretchesimpairtheactivityoftendonreflexesmdashseveral30-secondstaticstretchesofthecalfmusclesreducethepeakforcetheforceriserateandthehalfrelaxationrateoftheAchillestendonreflex(RosenbaumandHennig1995)

Maximalforceproductionisimpairedforseveralminutesafterstrenuousstretchingwhetherstaticorballisticbouncing(Stretchingisstrenuouswhenyoudoitatthepainthresholdanditislightwhenyoufeelasensationofstretchbutnotpain)Kokkonenetal(1998)showedthatmaximalforceinkneeflexiondeclinedontheaverageby73andinkneeextensionby81aftersix15-secondstaticstretcheseventhough10-25minutespassedbetweenstaticstretchingandstrengthtestsMaximalforceofthelegsmaydeclinelessornotatallifanathletewalksforafewminutesfollowingstaticstretchingandpriortoresistanceexerciseaninadvertentrevelationduetopoordesignofastudybyMorgan(2000)Reductionofactivationorimbalanceinactivitythatfollowsstaticstretchingismorelikelytocauseaninjurythanareductioninstrength(Murphy1991)(Thisappliestoasingleworkoutandnottolong-termtrainingAlong-term[3-12weeks]stretchingprogrammayimprovestrengthperformance[KokkonenandLauritzen1995Wilsonetal1992Worrelletal1994])

AlloftheabovenotwithstandingEastEuropeansportstrainingauthoritiesconsideralternatingstretcheswithsetsofresistanceexercises(foreithermaximalstrengthorformuscularendurance)averyeffectivemeansfordevelopingbothflexibilityandstrength(Platonov1997PlatonovandFesenko1990)Youhavetokeepinmindthata)exercisesdevelopingmaximalstrengthneednotinvolveovercomingmaximalresistancenormovingatahighvelocityandb)anathletewhowantstoalternateresistanceexerciseswithstretchesneeds

andb)anathletewhowantstoalternateresistanceexerciseswithstretchesneedstobewellattunedtotheeffectsofeitheroftheseexercisesonhisorhermusclesInsuchalternatingworkeachsetofstretchescausesanincreaseoftherangeofmotionovertheinitialvalueandeachfollowingsetofresistanceexercisescausesareductionintherangeofmotionbuttheincreasesarelargerthanreductionssothefinalrangeofmotionisconsiderablygreaterthantheinitialrange(Platonov1997)

StaticstretchingreduceddropjumpperformanceandtendedtodecreaseexplosiveforceproductionProprioceptiveNeuromuscularFacilitation(PNF)stretchinghasasimilareffectbutnotstatisticallysignificantmdashmeandropjumpperformancereducedby32andmeanexplosiveforceproductionreduced33(YoungandElliott2001)InYoungandElliottsstudyjustasinMorgansthetestedathletesalsowalkedforafewminutesbetweenstretchesandjumpswhichmaybethereasonforsuchsmalldecreasesinperformance

CautionIfyoutrytomakeafastdynamicmovementimmediatelyafterastrenuousstretchwhetherstaticorbouncingyoumayinjurethestretchedmuscles

Afterthegeneralwarm-upyoucanmoveontoasport-ortask-specificwarm-upThechoiceofexercisesinthespecificwarm-updependsonyoursportandonthesubjectoftheworkoutmdashdifferentifdevelopingstrengthisthesubjectdifferentifdevelopingenduranceanddifferentyetiflearningatechniquewitheachtechniquerequiringdifferentwarm-upandlead-upexercises(StructuringworkoutsfordevelopingthoseandotherabilitiesandskillsisexplainedinScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformance)

Aspecificwarm-upshouldblendwiththemainpartofyourworkoutWhenthemainpartisoveritisthentimeforthecool-downandfinalstretchingUsuallyyouwouldonlyusestaticstretcheshereYoucanstartwiththemoredifficultstaticactivestretchesthatrequirearelativeldquofreshnessrdquoAfteryouhaveachievedyourcurrentmaximumreachinthesestretchesmoveontoeitherisometricorrelaxedstaticstretchesorbothfollowingtheisometricstretcheswithrelaxedstretches

CautionPickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyouhaveatthisstageofyourtraining

reachthelimitofmobilitythatyouhaveatthisstageofyourtraining

AfteralltheisometricstretchesyoucandorelaxedstretchesforthesamemusclegroupsmdashifyoufeellikeitTherelaxedorstaticpassivestretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingrelaxedstaticstretchesafterisometricstretchesmayincreaseyourpassiverangeofmotionandreducetensioninstaticstretchesfurtherthanusingeithertypeofstretchesaloneAfterthefinalstretchesmarchorwalkaroundthegymortrackforafewminutestohelptheneuralregulationofyourmusclesreturntonormal

ThisistheendofyourworkoutIfyoudonotparticipateinanysportstrainingbutstillwanttostretchjustskipthespecificwarm-upandthemainpartofworkoutDoonlythestretchesstartingwiththedynamicandendingwiththestatic

QuestionIam29yearsoldIdothestrengthworkouttwiceaweekandIusethefollowingexercises

warm-up5minutes

dynamicstretches

squat(3x12)

isometricstretch

adductorflies(100reps)

goodmorninglift(3x12)

relaxedstaticstretch

IpickonlyoneexercisepermusclegroupbothinisometricandstaticandIdoit3-5timestensingineachtime3-5timesforthreetofivesecondsIsthissequenceandmethodcorrect

AnswerYesthisisanexampleofagoodsequenceofexercises

Ifyoufollowmyadvicetotheletterandtherestofyourathletictrainingisrunrationallyyoushouldbeabletodisplayyourcurrentlevelofflexibilitywithinamonthwithoutanywarm-upBycurrentlevelofflexibilityImeanthelevelyounormallydisplayduringaworkoutwhenyouaresufficientlywarmedupOfcourseitisstillbettertowarmupbeforeanyexercisesBeingabletodosplitsandhighkickswithoutawarm-updoesnotmeanthatyouarereadytoexerciseWarmingupletsyouperformefficientlyduringyourworkoutorsportseventandspeedsuptherecoveryafterwardMusclespreparedforworkdonotgetasmuchmechanicalandchemicaldamageastheunpreparedones

AfteryouattaintherequiredreachofmotionyoumayreducetheamountofworkdedicatedtomaintainingthisflexibilityMuchlessworkisneededtomaintainflexibilitythantodevelopitYouwillhavetoincreasetheamountofldquomaintenancerdquostretchingasyouagehowevertocountertheregressofflexibilityrelatedtoaging

TheuseofpartnersinstretchingThepracticeofusingpartnersinstretchingisawasteoftimeanditisdangerousThehelperisneitherstretchingnorrestingThedangerofusingapartnerinstretchingisobviousThepartnerdoesnotfeelwhatyoufeelHeorshecaneasilystretchyouabitmorethanyouwouldlikeIfyoufeelpainandletyourpartnerknowaboutitbythetimethepartnerreactsitcanbetoolate

ChildrenandflexibilitytrainingPreschoolchildren(ages2to5)donotneedtodedicateasmuchtimetoflexibilityexercisesasolderchildrenandadultswhomayhavetospendasmuchas5-15minutesperworkoutonflexibilityTheirbodiesaresopliablethatinthecourseofnaturalplaytheywillputtheirjointsthroughthefullrangeofmotion(Drabik1996)

Fromtheageof6to10themobilityofshoulderandhipjointsisreducedTopreventthisreductionofmobilitychildreninthisagerangemustdodynamicstretchesforshoulders(armraisesandarmrotationsinalldirections)andhips(legraisesinalldirections)Flexibilityofthespinereachesitsnaturalmaximumatages8-9(Drabik1996)Strivingtoincreasethespinesrangeofmotionbeyondthenaturalmaximumaswellasrepetitivebendingandtwistingofthespinemaycauseallsortsofproblemsmdashstressfracturestothegrowthplatesofthevertebraespondylolysisspondylolisthesisandslippeddiscsmdashresultinginlifelongbackproblems(Micheli1990)Somegymnastspayfortheirspinesgreatflexibilitybywearingbodybracesandspendingtherestoftheirlifeinpain

Avoidstaticstretchesofallkinds(passiveactiveisometric)inchildrenstrainingbecauseexcitationdominatesoverinhibitioninachildsnervoussystemThismeansthatitishardforchildrentostaystillrelaxandconcentrateproperlyonfeedbackfromtheirmusclesforperiodsaslongasstaticstretchesrequire(Drabik1996)IsometricstretchesrequireconcentrationandbodyconsciousnesstoproperlyinterpretsensationscomingfromthestretchedandstronglytensingmusclessoasnottoinjurethemIsometricstretchesthatstartfromthestandingpositionleadingtothesidesplitputsidewardforceonthekneesThisforcecanwithrepeatedapplicationstretchtheligamentsanddeformjointsurfacesofthekneesandthuscauselooseandknockedknees(Alter1996)

CautionDonotdoballisticisometricandstrenuousrelaxedstretchesbeforethesecondstageofadolescencebecausechildrensmusclesdonotresiststretchingasmuchasthoseofadultsandthesekindsofstretchescausetheirligamentstobestretched(Raczek1991)Ballisticstretchesinwhichyoubouncetoincreaseyourmaximumstretcharerisky(Ciullo

inwhichyoubouncetoincreaseyourmaximumstretcharerisky(CiulloandZarins1983)andmostlyuseless

Staticactivestretchesespeciallyliftingthelegandholdingithighwithoutanysupportcompressthespineandmayincreaselordosisbecausetheybendandtwistthespinewhilethehipflexor(iliopsoas)ofthatliftedthighispullingatthelumbarvertebraeIfyouhavetodosuchlegliftsasmightbethecaseingymnasticsforexampleyoushouldimmediatelyfollowthemwithexercisesandstretchesthatcorrectlordosis(pelvictiltsforwardbends)

Ages10to13(beforethegrowthspurt)iswhenyouintensifyflexibilitytrainingbecausechildrenbygainingmassfasterthanheightgetstrongerandmoreactiveIncreasedactivitywithoutanincreasedamountandintensityofstretchesmayreducetheirflexibility(Drabik1996)

Duringthegrowthspurt(13to15)heightmayincreasenearlyoneinchinamonthMicheli(1990)statesthatmusclesandtendonsdonotelongateasquicklyasgrowingbonesandtheresultinglossofflexibilityleadstooveruseinjuriesSpecificallyMichelisaysanexcessivelumbarlordosisleadingtobackinjuriesresultsfrombonesofthespinegrowingfasterthanitsmusclesandthatpaininthekneecapandeventuallydestructionofitscartilageiscausedbydoingtoomuchknee-bendingwhenthequadricepsistightenedbytherapidgrowthofthighbones(Micheli1990)Alargestudyonmorethan900highschoolstudentshoweversuggeststhatlossofflexibilityisnotcausedbygrowthbutonlyassociatedwithit(Feldmanetal1999)Inanycasestretchesshouldtargetthesemusclesthatareoverlytightotherwisethechildwilldevelopbadpostureorgetinjured(Micheli1990)Duringthisfirststageofadolescenceallbonesligamentsandmusclesareweakenedandyoushouldthereforeavoidstressingthetrunkbymanyrepetitionsofbendsandtwists

Inthesecondstageofadolescenceafterthegrowthspurt(15to19)youcanintensifyflexibilitytrainingonceagainanddosport-specificstretchesinqualityandquantitysimilartothoseforadults(Drabik1996)

LPMatveev(Matveyev[Matveev]1981)pointsoutthattheeffectivenessofflexibilitytrainingisgreatestduringchildhoodandteenageyearsandwarnsagainstexceedingtherangesofmotionpermittedbynormaljointstructureldquoExcessivedevelopmentofflexibilityleadstoirreversibledeformationofjointsandligamentsdistortsstanceandadverselyaffectsmotorabilitiesrdquohesays

TheelderlyandflexibilitytrainingCanyouimproveyourflexibilityifyouarefiftyorsixtyyearsoldWhynotEighty-year-oldpeoplecanHowfaryoucanimproveinabsolutetermsiewhatrangeofmotionyoucanachievedependsontheinitiallevelofyourflexibilityandstrength

Pastmaturitybothflexibilityandstrengthdeclinepartlyduetoagingandpartlyduetoinactivity(Basseyetal1989Gersten1991JamesandParker1989)Strengthandflexibilitytrainingcandecreasetheage-relatedlossofstrengthandmaintainorrestoreflexibility(AmericanCollegeofSportsMedicinePositionStand1998Buckwalter1997)Strengthtrainingalonewithoutanystretchingmdashwithresistancepermittingmaximally6-10repetitionswithoutstrainingatafullrangeofmotionmdashcanincreaseflexibilityoftheelderly(Barbosaetal2002)

Evenelderlymenandwomenoverseventyyearsoldcanincreasetheirflexibility(Brownetal2000Lazowskietal1999)Withstrengthtrainingtheelderlyevenintheir90scanincreasetheirstrengthandmusclemassmdashnotasfastandasmuchasyoungpeoplebuttheycan(Fiataroneetal1990Lexelletal1995)andtheresponsivenesstostrengthtrainingdeterminestheeffectivenessofisometricstretchesmdashthemostintensestretchesmdashaslongasthestructureofthepersonsjointsisnotanobstacle

Ultimatelywhetheranelderlypersoncanincreasehisorherflexibilitydependsontheindividual

Toseeifthestructureofjoints(shapeofbonesandlengthofligaments)permitsreachingtheextremesofnormalrangeofmotionperformtestssuchasthoseshowninthechapter8ldquoAlltheWhysofStretchingrdquoToseeifagivenkindofstretchesworksforyoumdashtrythemandseeForexampletoseeifisometricstretchesareeffectiveandsafetrythemIfcontractingastretchedmusclehelpstoincreasetherangeofmotionuponrelaxingthismusclethentheisometricstretchesareeffectiveIfrepeatingthesestretcheseverycoupleoreveryfewdaysdoesnotcauseapersistentmusclesorenessorpainorweaknessmdashthenmostlikelytheyaresafeSimilartrialscanbemadewithotherkindsofstretches

InthefollowingchaptersyouwillfindapracticaldemonstrationofprinciplesdiscussedupuntilnowTheexercisesareshowninthesequencethatyoushoulduseinaworkoutfromdynamicmovementstostaticonesgraduallymovingfromaverticaltoahorizontalpositioneachexerciseevolvingfromapreviousoneYouwillfindmorethantheabsolutelyessentialnumberofstretchesforaparticulargroupofmusclesThiswayinplanningaworkoutyouhavemanyexercisestochoosefromandarrangeinamethodicallycorrectsequencethatsuitsthesubjectoftheworkoutThisdoesnotmeanthatyoushoulddoalloftheminanyofyourworkoutsmdashoneofeachtypeofstretchforagivengroupofmusclesisusuallyenoughSoinaworkoutyouwoulddoonedynamiconeisometricandonerelaxedstretchforthehamstringforexampleConsiderthefacilitieswhereyouwillworkoutandwhatkindofexerciseswillprecedeandfolloweachstretchYoudonotwanttositinapuddletostretchyourhamstringforexampleYoudonotwanttodirectlychangepositionfromstandingtolyingdown(orviceversa)withoutstretchingintheintermediatepositions

MostphotographsinthefollowingchaptersshowonlythefinalpositionsofstretchesTostartdoinganyofthesestretchesyoudonothavetoleanyourtrunkspreadyourlegsortwistyourarmsasfarasthesephotographsshow

3DynamicStretchingDynamicflexibilitytheabilitytoperformdynamicmovementswithinafullrangeofmotioninthejointsisbestdevelopedbydynamicstretchingThiskindofflexibilitydependsontheabilitytocombinerelaxingtheextendedmuscleswithcontractingthemovingmusclesBesidesperfectingintermuscularcoordinationdynamicstretchingreducespassiveresistancetomovementthroughouttherangeofmotion(McNairandStanley1996McNairetal2001)

FatigueusuallyreducesdynamicflexibilitysodonotdodynamicstretchingwhenyourmusclesaretiredunlessyouwanttodevelopaspecificenduranceandnotflexibilityDynamicstretchingismosteffectivewhenyoucarryitoutdailytwoormoretimesaday(Ozolin1971)RussianresearcherLPMatveev(Matveyev[Matveev]1981)citesoneexperimentOnegroupofathletesdidtwosessionsofdynamicstretchingeverydayforfivedayswiththirtyrepetitionspersessionResults(increasesindynamicrangeofmotion)forthatgroupweretwiceasgreatasforthegroupthatfollowedaregimenthesameineveryrespectexceptwithadayofrestfollowingeachworkingday

AccordingtoMatveeveighttotenweeksissufficienttoachieveimprovementresultingfromactingonthemusclesAnyfurtherincreaseofflexibilityisinsignificantanditdependsonlong-termchangesofbonesandligamentsSuchchangesrequirenotintensivebutratherextensivetrainingieregularloadsoverthecourseofmanyyears(Matveyev[Matveev]1981)

DynamicstretchesareperformedinsetsgraduallyincreasingtheamplitudeofmovementsinasetThenumberofrepetitionspersetis5-15ThenumberpersessionneededtoreachthemaximalrangeofmotioninajointdependsonthemassofmusclesmovingitmdashthegreaterthemassthemorerepetitionsAreductionofrangeisasigntostopAwell-conditionedathletecanusuallymakeasetof40ormorerepetitionsatmaximalamplitude(Matveyev[Matveev]1981)

Dodynamicstretchesinyourearlymorningstretchandasapartofthegeneralwarm-upinaworkout(Stretchinginthemorningisjustaseffectiveasatanyothertimemdashprovidedyouwarm-upwell[MatveyevMatveev1981Wazny1981b])Ondaysyoudonotworkoutyoustillshoulddodynamicstretches

twiceeverydaymdashonceintheearlymorningstretchandoncemorelaterintheafternoonTheafternoonstretchingsessioncanincludethesamedynamicstretchesasthemorningstretchIfyouworkatnightandsleepduringthedaydotwosessionsofdynamicstretchingtoooneafteryouwakeupandonemoreafewhourslater

StartyourmovementsslowlygraduallyincreasingtherangeandthespeedofmovementsDonotldquothrowrdquoyourlimbsratherldquoleadrdquoorldquoliftrdquothemcontrollingthemovementalongtheentirerangeThenafteryouhavenearlyreachedyourfullrangeofmotionyoucanincreasethevelocityofthelimbsothelastfewinchesofitstrajectorycanbelesscontrolledmdashbutstillthestretchshouldnotbesuddenLoganandMcKinney(1970)applytheprincipleofspecificadaptationtoimposeddemandsinthecaseofflexibilityThisprinciplemeansthateventuallyeitherattheendofthefirstsetofdynamicstretchesorinothersetsyoushouldstretchatavelocitynotlessthan75ofthemaximalvelocityusedinyouractualskillakickforexample

AsarulesynchronizeyourbreathwithstretchessoyoubreatheoutwithflexingyourspineorcompressingyourribcageandbreatheinwhenextendingyourspineandexpandingyourribcageThisishowitisdoneindynamicexercisesofyogamdashSuryanamaskar(Grochmal1986)Forexamplebreatheoutwhenbendingyourtrunkforwardsoyouendyourexhalationatthegreateststretchbutwhenbendingyourtrunktothebackbreathein

Dynamicstretches

Neck

UsuallyyouusenospecialdynamicstretchesfortheneckWhatyouhavedoneatthebeginningofyourwarm-up(doingjointrotations)shouldbeenough

Arms

Swingyourarmsbackwardatvaryingangles

CrossingyourarmsinfronttouchyourshoulderbladeswithyourhandsthenstraightenthearmsandtouchyourhandsbehindyourbackToincreasetherangeofmotiontothebackyoucanrotateyourarmsinwardsothepalmsofyourhandsfaceout

Legs

BeginnersmayhavetostartwithagreatnumberofrepetitionsmdashfourtofivesetsoftentotwelverepetitionsperleginanygivendirectionveryslowlyincreasingtheheightatwhichthelegisraisedYoucanswitchthelegaftereachrepetitionorafterasetAfteramonthortwoyouwillnoticethatittakeslessrepetitionstoreachamaximumrangeofmotionEventuallyonesetoftwelverepetitionsineachdirectionperlegwillbeenough

LegraisetothefrontWithyourhandasatargetitiseasytoevaluateyourprogressMaintaingoodposture(straighttrunk)andyourhandcanserveasastopforverydynamic(explosive)legraisesStartaslowasfeelscomfortableKeepyoursupportinglegstraightitsheelonthegroundifpossible

LegraisetothesideThelegraisetothesideisthesameasafrontraiseexceptyourarmisstretchedtothesideandyouraiseyourlegsideways

AnotherformofthesideraiseThisformisusefulformartialartistsThefootofthelegabouttoberaisedpointsforwardsandcontactwithyourpalmismadebythesideofthefootYourhipswillhaveatendencytomovetothebackandyourtrunkwillleanforwardwhichisallrightbutdonotleanforwardanymorethan

necessaryGraduallyincreasetheheightatwhichyouplaceyourhandstartingathiplevel

IftheoutsideofyourhipshurtswhenyoudohighlegraisestothesideorsidekicksyouneedtotiltyourpelvisforwardwhileyoukickIfyoudontyouwilljamtheneckofyourthighboneintothecartilagecollarattheupperedgeofthehipsocketIfyouhavecoxavara(abendingoftheneckofthefemur)youcouldalsojamthegreatertrochanteragainstyourhipbone

LegswingfromtheoutsidetotheinsideYoucanagainuseyourhandasatargetTrytobringthelegasfaraspossibleacrossyourfront

LegraisetothebackUsinganyformofsupportataboutyourhipheightraisethelegashighaspossibleFeelthestretchinginfrontofyourthigh

Ifusingasupportletsyouraiseyourlegshighertothefrontandsidesmdashuseit

Trunk

Ifyoursportsdisciplinerequiresarapidtwistingandbending(withgreatamplitude)ofthetrunkaddthefollowingsetofexercisestoyourstretchingroutinesYoucanexpecttoreachfullmobilityofthetrunk(thejointsofyourvertebralcolumn)inagivendirectionafter25-30repetitionsofagivenexercise

YoucandodynamicstretchesforthetrunkstandingorsittingAsittingpositionisbetterbecauseitisolatesthejointsofthetrunk(vertebralcolumn)fromthelegjointsAlsorapidfrontandsidebendsinastandingpositioncanbecomeballisticstretchesandinjureyou

RotationsSitdownandtwistyourtrunkfromsidetosideTrytokeepyourhipsandlegsimmobile

SidebendsWhilesittingdownleanfromsidetoside

ForwardbendsLeanforwardfromasittingpositionDonotkeepyourbackstraightLetitgetroundIfyoukeepitstraightyouwillstretchyourhamstringsinsteadofyourback

BendstothebackLieonyourstomachandraiseyourtrunkusingyourarmsandthemusclesoftheback

BVSermeev(1968)studieddynamicstretchesandrecommendsthefollowingnumbersofrepetitionspersetandperworkout

ArmsMaximalrangeofmotion(ROM)isreachedafter5-10armswingsinanygivendirectionthereforetheseareminimumnumberspersetfordevelopingdynamicflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthearmand15-30forarmcirclesformaintainingflexibility15-25repetitionsoffull-rangemovementsperworkoutareenough

LegsandhipsMaximalROMinanygivendirectionofhipmovementsisreachedafter10-15legraisesinagivendirectionfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedperworkoutare30-40forflexion-extensionofthethighandthesameforabductionofthethighformaintainingflexibility15-25repetitionsoflegraisesperworkoutareenough

TrunkMaximalROMofthetrunk(thejointsofyourvertebralcolumn)inflexionandextensionisreachedafter25-30repetitionsofdynamictrunkstretchesfordevelopingflexibilitythetotalnumbersofrepetitionsrecommendedare40-70perworkoutformaintainingflexibility30-40repetitionsperworkoutareenough

4StaticActiveStretchingItisdifficulttodevelopstaticactiveflexibilitytothelevelofyourdynamicorstaticpassiveflexibilityYouhavetolearnhowtorelaxstretchedmusclesandyouhavetobuildupthestrengthofthemusclesopposingthemsothatpartsofyourbodycanbeheldinextendedpositionsAlthoughthiskindofflexibilityrequiresisometrictensionstodisplayityoushouldalsousedynamicstrengthexercisesforitsdevelopmentIntrainingtoholdyourlegextendedtothesideforexamplekeepraisingandloweringitslowlyinonecontinuousmotionWhenyoucandomorethansixrepetitionsaddresistance(ankleweightspulleysorrubberbands)AfterdynamicstrengthexercisesdoacoupleofstaticactivestretchesholdingthelegupforsixsecondsorlongerthendostaticpassiveflexibilityexerciseslikeisometricorrelaxedstretchesYourstaticactiveflexibilitydependsonyourstaticpassiveflexibilityandstaticstrength

CautionInthecaseofholdinglegextensionsyoumusthaveastronglowerbackMyruleofthumbforbackstrengthisliftingcomfortablymdashwithoutpsychingupandteethgrindingmdashatleasttwiceyourbodyweightinthedeadliftIfyouconsiderthisexcessiveyouarewelcometolearnfromyourownexperience

IfyoursportrequiresonlydynamicflexibilitymdashforkickingsaymdashthenyoudonotneedstaticactivestretchesHoldingthelegupisnotdevelopingdynamicflexibilitynordynamicstrengthItisdevelopingastaticactiveflexibilityandstaticstrengthrequiredofgymnastsbutnotsomethingthatkickersneed

StaticactivestretchesthatinvolvemusclesofthebacksuchaslegextensionsandtrunkexercisescompressthespinesqueezeintervertebraldiscsandmayincreaselordosisThiscompressionisespeciallyharmfulbecauseitoccurswhenthespineisalreadybentorbentandtwistedTominimizedamagedostretchessuchasforwardbendsandpelvictiltsimmediatelyaftertheseexercisesThesestretcheswillrelievespasmsofthebackmusclesandincreasetheamountofspacebetweenvertebrae

StaticactivestretchesandstrengthexercisesInthelinedrawingsthatfollowyouwillseeexamplesofstrengthexercisesandstaticactivestretcheseachexamplefollowedbyaphotoofitsresult

Armextensiontotheback

Legflexion

Legabduction

Legextension

Hamstringandbackstretch

Sidebend

Trunkrotation

Backextension

5IsometricStretchingInthischapterandinchapter6ldquoRelaxedStretchingrdquoyouwilllearnhowtodevelopstaticpassiveflexibilityPassiveflexibilityusuallyexceedsactive(staticanddynamic)flexibilityinthesamejointThegreaterthisdifferencethegreaterthereservetensilityorflexibilityreserveandthepossibilityofincreasingtheamplitudeofactivemovementsThisdifferencediminishesintrainingasyouractiveflexibilityimprovesDoingstaticstretchingalonedoesnotguaranteeanincreaseofdynamicflexibilityequaltotheincreaseofstaticflexibility

StaticflexibilitymayincreasewhenyourmusclesaresomewhatfatiguedThisiswhyyoushoulddostaticstretchingattheendofaworkout

IsometricstretchingisthefastestmethodofdevelopingstaticpassiveflexibilityItalsoimprovesactiveflexibilityaswellasstrengthinconcentricisometricandeccentricactions(Handeletal1997)Thereareindicationsthatitcauseslongitudinalgrowthofmusclefibers(Handeletal1997)

IsometricstretchingisnotrecommendedforchildrenandadolescentathleteswhosebonesarestillgrowingYourbonesshouldbematureandyourmuscleshavetobehealthyandstrongforyoutouseisometricstretching

CautionIfyouneglectedyourstrengthtrainingorweredoingitincorrectlyisometricstretchesmayharmyourmuscles

WhenyouarenotreadyforisometricsWhenamuscleisweakduetoimproperstrengthtrainingorwhenitisstretchedwithtoomuchforceitcanbecomeexcessivelydamagedDependingontheamountofstressandalsoonthestrengthofthemusclethisdamageatamicroscopiclevelcanannounceitselfasmusclesorenessoritcanamounttoacompletemuscletear(musclestrain)TomakethemusclestrongeryoushoulddostrengthexerciseswithlightresistanceandahighnumberofrepetitionsDotheseexercisesslowlyMakefullstopsatthebeginningandattheendofeachmovementYoushoulddoatleastthreesetswithaminimumof30repetitionspersetexercisingthemusclesthataremostlikelytobeoverstretchedinyoursportortheonesthatyouintendtostretchisometricallyinthenearfutureGoodresultsarealsobroughtaboutbydoinglongsinglesetsof100to200repetitions

YoushoulddothesehighrepetitionexercisesattheendofyourstrengthworkoutsaftertheregularheavyweightslowrepetitionexercisesAfterthesehighrepetitionexercisesyoushoulddorelaxedstretchesforthesamemuscles

TypicallystrengthworkoutsorstrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldexercisemoreoften

Beself-observantTrialanderrorwillteachyoubywhatincrementsyoucanincreaseresistanceandhowfrequentlyyoucanworkoutwithoutgettingsoreMusclesorenessisaccompaniedbylossofstrengthandbyshorteningofthemusclesmdashmostpronouncedontheseconddayaftertheoverlystrenuousexercise(Clarksonetal1992)Thosewhoexerciseonarigidschedulemdashforexampleeveryotherdaymdashdespitebeingsoreafterthepreviousworkoutmayseetheirflexibilitygettingprogressivelyworseratherthanbetter

ItisdifficulttostatehowlongyouneedtoperformthehighrepetitionexercisesafteryouhavefoundoutthatyourmusclesaretooweakforisometricsTofindoutyouhavetoperiodicallytestthereactionofyourmusclestoisometricstretchesIfyourmusclesgetsoreitmeansthattheyarestilltooweak

WhenyouarereadyRememberthecautioninchapter2Pickonlyoneisometricstretchpermusclegroupandrepeatittwotofivetimesusingasmanytensionsperrepetitionasittakestoreachthelimitofmobilitythatyounowhave

RussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricexercisesfourtimesaweektentofifteenminutesperdayusingtensionslastingfivetosixsecondsTheamountoftensionshouldincreasegraduallyandreachamaximumbythethirdandfourthsecondIntheparticularcaseofisometricstretchingyoucanholdthelasttensionappliedatyourmaximalstretchmuchlongerforuptothirtysecondsorsometimesevenafewminutesIfyouarejustbeginningisometrictrainingyoushouldstartwithmildtensionslastingtwotothreesecondsIncreasethetimeandtheintensityoftensionasyouprogressAnyattempttodevelopstrengthbyisometricexercisesonlymayleadtoastagnationofstrengthinonlysixtoeightweeksTodevelopexceptionalstrengthaswellasflexibilitycombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsusingthesamemusclesAfterafewweeksyoumayhitaplateaumdashregulatingthetensionandlengthofmuscleswillstopbringinganyimprovementsinyourstretchesDonotworryDoyourexercisesconcentratingonthestrengthgainsyouwillachieveThesegainsareshownbytheincreasedtimeyoucanmaintainapositiontheamountofweightyoucansupportortheabilitytostandup(slideupwalkup)fromyourattemptsatsplitsAftersometimewhenyourstrengthimprovesyouwillnoticeagreatincreaseinyourflexibility

IfasaresultofisometricstretchingoranyotherexercisesyourmuscleshurtreducetheintensityoftheexercisesorstopworkingoutsoyoucanhealcompletelyWhenthepainisgoneifisometricsasstretchesorasstrengthexerciseswerethecauseoftheproblemprepareyourselfforusingthemagainbydoingnormaldynamicstrengthexercisesgraduallyincreasingresistanceIfforexamplestretchingyourlegsbyisometricstretchescausedpaininanyofthelegmusclesstopexercisingWaittillthepainisgonethentrymarchingrunningrunningupaninclineclimbingstairsordoingsquatsLateryoucanalsodoisolatedstrengthexercisesusingthepreviouslydescribedmethod(seesubchapterldquoWhenyouarenotreadyforisometricsrdquo)oflowweightandahighnumberofrepetitionsDotheseexercisesfocusingonyourweakorpreviously

injuredmusclesAftertheseexercisesandattheendofregularworkoutsuserelaxedstretchesinsteadofisometriconesuntilyoufullyrecoverReintroduceisometricsintoyourtraininggraduallyadjustingthenumberandthestrengthofthetensionsaswellasthefrequencyinthetrainingweekMakeadjustmentsaccordingtowhatyoufeelinyourmusclesWheneverythingisallrightyouwillnotfeelanypainorsoreness

Severalstudieshavebeenconductedtodeterminethenumberandfrequencyoftheisometrictensionsneededforthegreateststrengthgain(keepinmindthatanincreaseofstrengthinisometricstretchesmeansanincreasedlengthofmuscles)Inonestudy(HettingerandMuumlller1953)subjectswithonce-per-daysessionsusing66ofmaximumcontractionhadresultsequaltosubjectsusing80ofmaximumcontractionperformedfivetimesperdayAnotherstudy(MuumlllerandRoumlhmert1963)showsthegreateststrengthdevelopmentwhenusingfivetotenmaximalcontractionsperdayfivedaysperweekStillotherresearchers(Fox1979)reportthatusingmaximalcontractionseveryotherdayisbestRussianresearcherMatveev(Matveyev[Matveev]1981)recommendsdoingisometricsfourtimesaweekusingmaximaltensionheldforfivetosixsecondsandrepeatingeachexercisethreetofivetimesThisisthemethodIfollowedbecausemybodyrespondedtoitwellYoumayneedadifferentnumberstrengthandweeklyscheduleofisometrictensions

IsometricstretchestoincreaseflexibilityshouldbedoneatleasttwiceaweekbutitalldependsonyourrecoveryIfyourmusclesaresorethennoisometricstretchingshouldbedoneaslongassorenessisfeltWallinetal(1985)recommendsisometricorcontract-relaxstretchingfromthreetofivetimesaweekforincreasingflexibilityandformaintainingitonlyonceperweek

FollowingismyweeklyschedulewhichsuitedmewellatthetimeIposedforthephotographsinthisbookItmaybelesssuitableforsomeonewhoworksonendurancemoreoftenordoesmoreorlessresistancetrainingthanIdidThisscheduleservesprimarilyasanillustrationoftheoverarchingprincipleoftrainingmethodologywhichcanbesummedupldquoWorkonspeedortechniquebeforeworkingonstrengthworkonstrengthbeforeworkingonendurancerdquoViolatingthisprincipleleadstochronicfatigueovertrainingoreveninjuriesConsiderablyfatiguedmusclesarelessflexiblethanrestedones

MondaymdashatechnicalworkoutdedicatedtolearningorpracticingsportstechniquesfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrunning

intheday20-30minutesofaerobicrunning

Tuesdaymdashastrengthworkoutconsistingofstrengthexercisesforthesportfollowedbyisometricstretching

WednesdaymdashanenduranceworkoutthatdevelopsenduranceforthesportnoisometricstretchingalthoughImightdorelaxedstretchesaftertheworkout

Thursdaymdashdayoff

FridaymdashatechnicalworkoutfollowedbylightisometricstretchingRightafterstretchingorlaterintheday20-30minutesofaerobicrun

Saturdaymdashaspeed-strengthworkoutconsistingofstrengthexerciseswithstressonspeedofmovementsfollowedbyisometricstretching

Sundaymdashdayoff

OnMondayandFridaymystretchingaswellasmywholeworkoutwaslighterthanonthefollowingday(TuesdaySaturday)

Asyouseeinmyscheduleatechnicalorspeedworkoutprecedesastrengthorenduranceworkoutastrengthworkoutprecedesanexhaustingenduranceworkoutwhichisfollowedbyadayofcompleterestoractiverestmdashsomeeasyfunactivity

AtechnicalorspeedworkoutshouldnotbedoneonthedayimmediatelyfollowingeitheranexhaustingstrengthoranexhaustingenduranceworkoutandastrengthworkoutisnottobedoneafteranexhaustingenduranceworkoutbecausesuchsequencesofeffortsleadtoovertrainingScienceofSportsTraininggivesthein-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

IfyouliftweightsordosomeothertypeofdynamicresistancetrainingdoisometricstretchesafteryourdynamicresistanceexercisesOndayswhenyouworkyourlegsendyourworkoutwithoneortwoisometricstretchesforyourlegsOndayswhenyouworkyourupperbodydoisometricstretchesforarmsandshouldersforexample

IfyouldquolistenrdquotoyourbodyyouwillbeabletofindthecombinationofexercisesthatworksforyouForexampleyoumaygetbestresultsdoing

exercisesthatworksforyouForexampleyoumaygetbestresultsdoingisometricstretcheseveryotherdayoreverythirddayAnymusclesorenessorpainisasignaltostopexercisesDonotresumeyourtrainingifyoufeelanydiscomfortorevenatraceofpain

IsometricstretchesTherearethreemethodsofdoingisometricstretches

FirstmethodStretchthemuscles(notmaximallythough)andwaitseveralsecondsuntilthemechanismregulatingtheirlengthandtensionreadjuststhenincreasethestretchwaitagainandstretchagainWhenyoucannotstretchanymorethiswayapplyshortstrongtensionsfollowedbyquickrelaxationsandimmediatestretches(withinthefirstsecondofrelaxation)tobringaboutfurtherincreasesinmusclelengthTheforceofthesetensionsisfrom50to100ofmaximalvoluntarycontraction(Enokaetal1980)Holdthelasttensionforupto30seconds

SecondmethodStretchasmuchasyoucantensethestretchedmusclesandholdthisstretchedandtensedpositionuntilyougetmusclespasmsthendecreasethestretchthenincreaseittenseitandsoonThelasttensionshouldbeheldforuptofiveminutesItmakessomepeoplescream

ThirdmethodThisistheoneIusedtogettheresultsshowninthisbookStretchthemusclesbutnottothemaximumthentenseforthreetofivesecondsthenrelaxandpreferablywithinthefirstsecondandnolaterthanthefifthsecondstretchagainAlternativelypriortostretchingmaximallytensethemusclesabouttobestretchedforafewsecondsandthenrelaxandwithinthefirstsecondstretchthemAtthenearmaximalstretchtenseagainforafewsecondstoonceagaintriggerthepostcontractivestretchreflexdepressionandlowerresistancetoastretchStretchfurtherandfurtheruntilyoucannotincreasethestretch

Tensingthemusclesinapositioninwhichtheyareneithermaximallystretchednormaximallyshortenedmdashinwhichtheirtensioncanbegreatestmdashisfollowedbyagreaterrangeofmotionincreasethantensingofalreadyconsiderablystretchedmuscles

ExperimenttofindoutwhatstrengthanddurationofthetensiongivesyouthemoststretchuponrelaxationForthegreatesteffectduringastretchtensethemusclesopposingthestretchedones(EtnyreandAbraham1986a)Somestretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthis

stretchesmdashforexamplestandingstretchesforthelegsmdashcannotbedoneinthismanner

Graduallyinthecourseofseveralworkoutsincreasethetimeofthelasttensiontoabout30secondsAfteraminuteofrestrepeatthesamestretchDothreetofiverepetitionsofawholestretchperworkout

InallthesemethodsyoushouldconcentrateonthestrengthgainsinastretchedpositionWhenyoucannotincreasethestretchconcentrateontensingharderorlongerorbothIntimeitwilltranslateintoagreaterstretchToincreasethetensionofamuscleatanygivenlengthmdashputmoreweightonitInsplitsnotsupportingyourselfwithyourarmswillhelp

NomatterwhichmethodofisometricstretchingyouchoosewhendoingthestretchesbreathenaturallywithdeepandcalmabdominalbreathsInhalepriortotensingexhaleorholdthebreathduringmaximaltensioninhaleatthebeginningofrelaxationandifconvenientexhalewithfurtherrelaxationandstretch(Ofcourseifyoutensemuchlongerthanyournormalexhalationthenyouhavetoinhaleandexhaleseveraltimesduringatension)InsomepositionsitmaynotbeconvenienttoexhalewhilerelaxingandincreasingthestretchbetweenthetensionsInsuchcasesinhaleduringrelaxationandstretchingDuringthelaststretchifyouenditwiththephaseofrelaxationtrytoexhaleasyouincreaseyourrangeofmotion

HowtoselectyourstretchesChoosingtheisometricstretchesyoushoulddodependsontheformofthemovementsinwhichyouneedgreaterrangeofmotionChoosingwhichonetodofirstdependsonthemusclegroupthatyoufeelisthefirstobstacleForexampleyouwanttodoafullfrontsplitandassoonasyouassumetheinitialpositionforthestretchyoufeelthemoststretchinthecalfofthefrontlegThissignalsthatyourfirststretchshouldbeforyourcalfAnotherexampleIfyouwanttobringyouroutstretchedarmsbehindyourbackwhileholdingastickinanarrowgripandthefirstresistancecomesfromelbowflexorsmdashitmeansthattheelbowflexorsaretheonestostretchfirst

FollowingareexamplesofisometricstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

Neck

TurnyourheadtothesideblockitwithyourhandandtryturningitbackagainsttheresistanceofyourarmRelaxandturnfurtherinthesamedirectionTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacktrapeziussternocleidomastoideusspleniuscapitisetcervicisrectuscapitisposteriormajorsemispinaliscapitisetcervicisobliquuscapitisinferiormultifidus

cervicis

LeanyourheadtowardtheshoulderandblockitwithyourarmTensethestretchedmusclesoftheneckasifyouaretryingtostraightenyourheadRelaxandbringitclosertotheshoulderTenseagainHoldthelasttensionforupto30secondsChangesides

Astretchformusclesoftheneckandtheupperbacksternocleidomastoideusspleniuscapitisscalenusanteriorscalenusmediusscalenusposteriorspleniuscervicisiliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

BendyourwristHoldyourhandtenserelaxflexmoreHoldthelasttensionforupto30secondsChangehands

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

BendyourwristintheoppositedirectionTenserelaxflexagainHoldthelasttensionforupto30secondsChangehands

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

ArmsshoulderschestThesestretchesarefortennisplayersswimmersgymnastsbasketballplayersteamhandballplayersgolfersdiscusandjavelinthrowersandhockeyplayersStudentsofcertainmartialarts(Indianmukiboxingwushusambo)thatrequireagreatmobilityoftheshoulderswillfindtheseexercisesusefulJudoandsambowrestlerscyclistsskatersandhockeyplayerscanusestretches2and4ascorrectiveexercisesforaroundedback

1HoldthestickverticallyinfrontofyouTensethearmthatholdsthetopendasiftopullthestickdownRelaxandtostretchtheraisedarmpushthestickupwiththearmthatholdsitsbottomendAstretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapeziuslatissimusdorsi

2StartingfromthispositionbringthesticktothepositionbehindyourbackandtenseallthestretchedmusclesRelaxbringingthesticktothefrontMakingyourgripnarrowerbringthesticktothebackandtenseagainWhenthegripissonarrowthatyoucannotloweryourarmsanymorestopandtensethestretchedmusclesforupto30secondsThisexercisestretchesthefrontofthearmsshouldersandthechestbrachioradialisbicepsbrachiicoracobrachialisdeltoideuspectoralismajorpectoralisminorteresmajorserratusanteriorsubscapularis

CautionDonotforcethestretchbackbeyondthepointatwhichyoucanstilltensethestretchedmusclesForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

OutsiderotationofyourarmsmakesiteasiertomovethembackorupThisissimilartorotatingthethighsoutsidewhenspreadingyourlegsRotatingyourarmexternallymakesthegreatertuberosityofthehumeruspassbehindtheacromion(aboneontopoftheshoulder)insteadofhittingitsoyoucanmovethearmfurtherbackorupStretchbotharmstogethersomovementsofyourspinedonotcompensatefortherangeofmovementintheshouldergirdleastheywouldinasingle-armstretch

3ChangethegripTwistthestickTenseyourupperbackshouldersandtricepsRelaxMoveyourhandsfurtherapartonthestickTwistitagainandtensethestretchedmusclesHoldthelasttensionforupto30secondsAstretchforthemusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

4ThroughsuccessivetensionsandrelaxationscrawlyourhandstowardeachotherHoldthelasttensionforupto30secondsSwitchthepositionofyourhandsandrepeattheexerciseAstretchformusclesofarmsshoulderschestandupperbacktricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatus

Thevelocityofoverarmpatternmovementssuchasbaseballthrowsorvolleyballservesandspikesisrelatedtotherangeofoutwardrotationofthearm(Sandstead1968)ThepositionofmaximumoutwardrotationoftheshoulderiswhereanteriorshoulderinjurieshappenhoweversoworkonyourshoulderflexibilitywithexercisesthatdevelopbothflexibilityandstrengthInward(internal)rotationofyourarmwithabungeecordorspringorweightonapulleystartingfromapositionofnearlymaximaloutward(external)rotationwilldevelopstrengththroughthewholerangeofmotionDothisexercisewithyourarmbentattheelbowandkeepyourelbowclosetoyourside

exercisewithyourarmbentattheelbowandkeepyourelbowclosetoyoursideHoldthebungeecordorhandleoftheweightcablesoitspullrotatesyourarmandmovesyourforearmawayfromyourabdomenTenseyourmusclesandbringyourforearmtoyourabdomen

Ifyouletthebungeecordpullyourarmtothelimitofitsoutwardrotationandtensefromthereyourtensioncanbeusedtooverridethestretchreflex(postcontractivestretchreflexdepression)andsoletyoustretchthemusclesthatresistoutwardrotationoftheshoulderTostretchfirsttenseveryhardinthepositionnearthelimitofthemotionthenrelaxandwithinthefirstsecondofthatrelaxationletyourarmbepulledorrotatedfurtherThenyoucanrepeatthecycleoftensionandrelaxationuntilyoucantstretchanymoreYoucanapplythistypeofstretchingwhichsimultaneouslystrengthensmusclesintheextremerangeofmotioninothermovementsintheshoulderandinotherjoints

Inward(internal)rotationofthearmwithabungeecordstartingfromapositionofnearlymaximaloutward(external)rotation(topdrawing)Thisexerciseshouldbebalancedwithoutward(external)rotationofthearm(bottomdrawing)

Legs

Stretchesleadingtothesidesplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitasidesplitHerearesomestretchesleadingtothesidesplitTheyareusefultomartialartistssoccerplayersskiershurdlersdancersskatersgymnastsandwrestlers(especiallyofjacketwrestlingstylessuchasjudoandsambo)

TodoasidesplitfromastandingpositionflexyourhipsandkneesinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceYourthighsshouldbeparalleltotheflooratanywidthtoespointforwardandchestupAtthebeginningofasidesplitattemptwhileyouarestandinginthehorse-ridingstanceyourbuttocksshouldbeatthesamelevelasyourknees

InnerthighstretchesFromthishorse-ridingstancetensetheinsideofyourthighsasiftryingtoldquopinchrdquoorsqueezethefloorbetweenyourfeetRelaxandspreadyourlegsfurtherKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotloweryourselfanymorewithoutpainHoldthelasttensionforupto30secondsWhendoingthisexercisedonotsupportyourselfwithyourarmsGetoutofthestretchwithoutusingyourarmsThisisastretchformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Ifyouareaproperlytrainedathleteyoushouldnothaveanydifficultystandinginalowhorse-ridingstanceAfterallstancessimilartoitareencounteredin

inalowhorse-ridingstanceAfterallstancessimilartoitareencounteredinmanysportsforexamplewrestlingweightliftingvolleyballskiingkaratebasketballmdashjusttonameafew

Ifyoufindthisstancedifficultthengraduallydeveloptheflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstanceStarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderKeepyourtoespointingstraightaheadmdashifyouletyourtoespointtothesidesasyouwidenthestanceyouwillbegrindingyourkneecartilage(specificallythemedialmenisci)Atallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorlockyoursacrumandgetlowerbackandneckpainsBonesofthepelvismdashtheinnominatebonessacrumandcoccyxmdashmoveinrelationtoeachotherinconcertwithphasesofbreathing(Walther2000)(Yestheymoveeventhoughmedicalstudentsareoftentaughtthatthereisnomovementinthesacroiliacjoint)Themusclesthatstabilizethepelvisorcrossthesacroiliacjointshouldnotbekepttensedhardinpositionsoratatimewhenthatwouldinterferewiththosemovements

Youarereadytodoanisometricside-splitstretchwhenyoucanstandcomfortablyatleastacoupleofminutesinahorse-ridingstancetwiceaswideasyourshoulderswithyourthighsparalleltothefloor

QuestionWhenIattempttodosidesplitseventhoughIbelieveIamusingthecorrectpostureIfeelapainintheouterpartofmyhipjointsEventhoughIfeelthatthemusclesofmyinnerthighsmightstretchfurtherIfeelseverelylimitedbythispainItalmostfeelsasthoughmyjointsareldquolockedrdquopreventinganyfurthermovementIsthisconditionnormal

AnswerYourcomplaintistypicalforthosewhowhileattemptingthesidesplitdonotflextheirhipjointsenoughWhenyourhipsarenotflexedenoughtheyjamandtheonlywaytospreadyourthighswideristotiltyourpelvisforward(thesamewayaswhenyouleanyourtrunksoitisparalleltothefloor)

TodoasidesplitfromastandingpositionthehipjointshouldbeflexedinthesamewayandatleastasmuchaswhenyouaresittingonalowchairThisissimilartotheso-calledhorse-ridingstanceThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjoint

TogetfromthispositiontothefullsidesplitshouldtakeyouaboutonemonthAtthisstagepeoplewithweakkneesmayexperienceproblemsInsuchcasesstrengthexercisesforthemusclesstabilizingthekneeswillhelp

AnotherversionoftheinnerthighstretchGraduallyincreasetheheightofthesupportorthedistancefromthesupportinglegtothesupportInthelattercaseusesomethingstableandnottoohighmdashforexampleapileofgymnasticpadsmdashasyoursupport

AfullsidesplitSpend30secondsormoreinthispositiontensingtheinsideofyourthighsTryliftingyourselfoffthefloorbythesheerstrengthofyourlegsEventuallyyoushouldbeabletoslideupfromthesplittoastandingpositionwithoutusingyourarmsThenyoucantryafullsidesplitinsuspension

AnexerciseforadifferentkindofasidesplitmdashasidesplitwithtoespointingupwardThisisastretchforthemusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineusandmusclesofthebuttocksgluteusmediusandgluteusminimus

TwomoreversionsofthepreviousstretchTensethemusclesthatfeelstretchedandrelaxthemtoincreasetheanglebetweenyourlegsKeeprepeatingthiscycleoftensionandrelaxationuntilyoucannotstretchanymorewithoutpain

Asidesplitwithtoespointingupward

Afullsidesplitinsuspension

CautionAlossofbalancemayputyourmusclesoutofcommissionforayearormoreYourfirstattemptsshouldbedoneonobjectslowenoughsothatyoucanrestonthefloorwithouttearingthemusclesshouldyouhappentoloseyourbalance

SidesplitsarenotdifficultAnybodywithnormalrangeofmotioninthejointsofthehipsandlowerbackcandothemoncelearningthecorrecthip-pelvisalignmentandwithalittlestrengthtrainingoftheadductorsWeaknessoftheadductorsisthemainobstacletodoingsidesplitsWeakadductorstenseverystronglywhenyoutrytospreadyourlegsinthestraddlestanceThestrongertheyarethelesstensionpainandresistancethereiswhilespreadingyourlegs

theyarethelesstensionpainandresistancethereiswhilespreadingyourlegsallthewaytothefloorGenerallythestrongerthemusclethelessactivationitneedstosupportanygivenload(deVries1980)

Anotherfullsidesplitinsuspension

Tobalancestretchesforthesidesplitwhichstressedthethighadductorsandinternalrotatorsdothefollowingstretchesforthemusclesmovingthethighawayfromthebody(thighabductors)andmusclesturningthethighoutward(externalrotatorsofthethigh)

OuterthighandhipstretchesBringonelegacrossyourcenterlineTensethemusclesofyourouterthighandhipasifyouwantedtomoveyourthighupandoutthenrelaxandbringthelegfurtheracrossanddowntofeelmorestretchTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownThesearestretchesformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

AstretchformusclesrotatingthethighoutwardBendyourkneeandturnyourthighandfootinwardGrabyourthighjustabovethekneeandholdasyoutrytoturnyourthighoutwardRelaxandturnyourthigh(andyourfoot)moreinwardThisisastretchforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40ordmofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40ordmofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

Ifyouhavetriedthetestofflexibilitypotential(inchapter8ldquoAlltheWhysofStretchingrdquo)youalreadyknowwhetherornotyourjointswillpermitafrontsplitHerearesomestretchesleadingtothefrontsplitThesestretchesareimportantforcyclistsdancersgymnastsskatersskierstrackandfieldathleteswrestlers(especiallyjudokaandsambowrestlers)andmartialartists

Frontofthethighstretches

TensethemusclesthatbringyourthighforwardandstraightenyourkneeRelaxstretchtenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesbothforthemusclesthatbringthethighupandforward(hipflexors)forexampleinrunningandforthemusclesthatstraightenthekneeiliacuspsoasmajorpectineusobturatoriusinternusadductormagnusadductorlongusadductorbrevisgracilisquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusgluteusminimustensorfasciaelatae

CalfstretchesGrabandpullyourtoestowardyourselfPointyourfootforwardagainsttheresistanceofyourarmsRelaxpullthetoesclosertoyourselfandstartpointingthefootforwardagainHoldthelasttensionforupto30secondsChangelegsThesearestretchesformusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevisIfyoudothesestretcheswithyourkneebentyoustretchthesoleusandwiththekneestraightyoustretchboththesoleusandgastrocnemius

TostrengthenandstretchmusclesofthecalfthatlimitthedorsiflexionoftheankleaswellasallmusclesofyourthighsandbuttocksdodeepsquatswithfeetkeptflatonthegroundDonotbouncejustgodownaslowaspossibleandthenraiseuptensingthestretchedmusclesDofrontandsidelungesinthesamefashionIfyoucannotsquatwithyourfeetfullyontheflooritmeansthatyoursoleusistooshortTheremedyistodoincreasinglydeepsquatsortodothecalfstretchesshownabove

stretchesshownabove

Goodforwardrangeofmotionintheankle(dorsiflexion)permitsyoutoleanmoreandreachwithyourarmsfurtherforwardinadeepsquatmdashlikemakingavolleyballsaveorperformingawrestlinglegpick

HamstringstretchesUsingoneofthepositionsshownabovestretchyourhamstringbydecreasingtheanglebetweenyourthighandyourtrunk(inthesittingstretch)orincreasingtheanglebetweenyourthighs(inthestandingandinlyingstretches)Keepyourspinestraighttostretchyourhamstringsandnotyourlowerbackandtiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretchTensethehamstringasiftobringitbackdownandthenrelaxitPullyourlegtowardyourselforifusingasupportmovethesupportinglegfurtherbackTenseagainrelaxandstretchmoreHoldthelasttensionforupto30secondsChangethelegThesearestretchesforhamstringsbuttocksandsomeofthepelvicmusclesbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)piriformis

Toincreasetherangeofforwardflexioninyourhipsandatthesametimetostrengthenmusclesofthelowerbackbuttocksandhamstringsdoldquogoodmorningsrdquoandstiff-legdeadliftsUseweightslightenoughtoletyoumovethroughthefullrangeofmotion

Pinchthefloortensingthehamstringofyourfrontlegyourquadricepsandtheso-calledrunnersmusclesoftherearlegRelaxandloweryourhipsTenseagainHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthethighsbuttocksandpelvisiliacuspsoasmajorquadriceps(rectusfemorisvastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimus

Fullfrontsplitinsuspension

SplitsandhighkicksAsakickerwhyshouldyoubeinterestedindoingafrontsplitmdashastaticstretchnonspecificforkickingthatrequiresstaticflexibilitywhilekicksrequiredynamicflexibilityBeingabletodothefrontsplitfacilitates(thoughitisnotnecessaryfor)learninghighsideandroundhousekicksmdashthepositionoflegsinafrontsplitisthesameasinhighsideandroundhousekicks(therearleginthissplitcorrespondstothekickinglegandthefrontlegtothesupportingleg)Ifyoucandothefrontsplityoucanpracticethehighsideandhighroundhousekicksslowlyenoughtocontrolandcorrectyourbodyalignmentespeciallyofthesupportingleginrelationtothekickinglegandofthetrunkinrelationtothelegs

Frontsplit(rotated)andahighroundhousekick

ThesidesplitifdoneaccordingtomymethodofdevelopingflexibilityandstrengthbothatthesametimestrengthensthemusclesoftheinnerthighThesearethemusclesofthesupportinglegthatarestressedwhenyoudohighkicksDuringakickthekickinglegdisplaysonlydynamicflexibilitybutthestretchonthesupportinglegismorelikeastaticstretchalbeitshortevenabruptTheinnerthighofthesupportinglegtenseswhilebeingstretchedbythemomentumofyourwholebodymovingtowardatargetTostrengthenthemusclesofthe

innerthighyoucaneithertensetheminawidestraddlestanceandeventuallyinasidesplitoryoucandoresistanceexercisessuchasadductorflyesandadductorpulldowns(shownonthevideoSecretsofStretchingavailablefromStadionPublishing)

TrunkFollowingarestretchesfortrackandfieldathletes(throwers)wrestlersjudokagymnastsdancersandtennisplayers

SidebendsDonottwistorleanforwardMoveonlytothesideTensethestretchedsideasiftostraightenuprelaxandtryleaningfurthertothesideHoldthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthesideoftheabdomenandofthebackquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisexternusobliquusabdominisinternuspsoasmajor

LowerbackandhamstringstretchesGrabyourlegsandtenseyourbackasiftryingtostraightenupRelaxleanforwardandtenseagainHoldthelasttensionforupto30secondsTofeelthestretchinthemusclesofyourbackrounditslightlyKeepingyourbackstraightstretchesmostlyyourhamstrings

Thesearestretchesforthemusclesofthebackbuttocksandhamstringslongissimusdorsiiliocostalismultifidusgluteusmaximusgluteusmediusadductormagnusbicepsfemorissemitendinosussemimembranosuspiriformisandmusclesofthecalves

TrunkrotationsTwist(rotate)yourtrunkandgrabyourfootorputyourhandsonthegroundTensethestretchedmusclesofyourtrunkrelaxandtwistfurtherTenseagainrelaxstretchandholdthelasttensionforupto30secondsChangesidesThesearestretchesformusclesofthebackandtheabdomensemispinalismultifidustransversospinalisobliquusabdominisexternusobliquusabdominisinternus

AbdomenstretchTenseyourabdomenasiftryingtopullyourhipsforwardanddownRelaxloweryourhipsandtenseagainHoldthelasttensionforupto30secondsThisisastretchforthefrontoftheabdomenmusclesonthefrontof

thespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

AmoreintenseversionofthepreviousstretchalsoaffectingthefrontofthethighsUsuallyyourlowerbackwillgetverytensewhileyoudotheseabdomenstretchesYoucanevengetcrampsTorelaxthebackdothefollowingldquocounterstretchrdquowhichyoucandowithouttensing

RecapIsometricstretchesarestrenuousexercisesrequiringadequaterestbetweenapplicationsForbestresultssupplementthemwithdynamicstrengthexercisesasdescribedinsubchapterldquoWhenyouarenotreadyforisometricsrdquoIntheworkoutalldynamicexercisesmustprecedetheisometricswithfewexceptions(OneexampleofanexceptionYoucanincludeisometrictensioninvolvingmultiplejointsbeforespeed-strengthactionsbecausesuchtensionscanactasastimulatingfactor[GullichandSchmidtbleicher1996SiffandVerkhoshansky1999]Ifyouelecttodothistheisometrictensionhastobedoneinapositionsimilartothatinwhichthemaximalforceistobegeneratedinthefollowingspeed-strengthaction)Youshoulddotheisometricstretchesafterallthedynamicexercisesratherthanbeforebecauseoftheadverseeffectoncoordinationthatisometricshave

RemembermdashapartnerinstretchingcancauseaninjuryIfyouneedsomeoneshelpindoinganystretchesitmeansthatyouarenotreadyforthemItisbettertogoslowlybutsteadily

6RelaxedStretchingRelaxedstretchesareyetanothermeansofdevelopingstaticpassiveflexibilityAlthoughmuchslowerthanisometricstretchesrelaxedstretcheshavesomeadvantagesoverisometricsTheydonotcausefatigueandyoucandothemwhenyouaretiredProblemsareunlikelyTherearetwomajordrawbacksyourmuscularstrengthinextendedpositionsforallpracticalpurposesdoesnotincreaseasaresultofrelaxedstretchingandrelaxedstretchesareveryslowThesamepersonwhoinusingisometricsgetsintoafullsidesplitin30secondswithoutawarm-upmaytakeuptotenminutesofrelaxedstretching(withnowarm-up)togettothissamelevelWithinacoupleofmonthsofdoingrelaxedstretchesthistimegetsshorterAftersomemoremonthsitmaytakeyoufromonetotwominutestodoafullsplit(Withagoodwarm-upofcourseyoucandoitatonce)

Inyourworkoutdorelaxedstretchesattheendofacool-downjustbeforethefinalwalkormarchDothemafterisometricstretchesorinsteadofthemIfyouhaveenoughtimeinadayyoucanalsodothemwheneveryoufeellikeitwithoutawarm-up

Relaxedstretchesdecreasestrengthbyimpairingactivationofthestretchedmusclesforuptofiveminutesafterthestretchandthecontractileforceforuptoonehour(Fowlesetal2000)

IndoingthesestretchesassumepositionsthatletyourelaxallyourmusclesThisistheoppositeofwhatyoudoinisometricstretchesSomeisometricstretchesaredoneinpositionsdesignedtomaximallytensethestretchedmusclesmdashforexamplebyplacingyourweightonthemasinsideandfrontsplitstretchesInrelaxedstretchingyouwantaslittleweightonyourmusclesaspossibleInsplitsleanthebodyforwardandsupportitwithyourarmsRelaxcompletelyThinkaboutslowlyrelaxingallyourmusclesDonotthinkaboutanythingenergeticorunpleasantLookinthedirectionofthestretchandbreathecalmlywithdeepabdominalbreaths

UsuallyitiseasiertoincreaseastretchduringexhalationmdashexceptwhenastretchinvolvesbendingthespinebackwardThisishowitisdoneinyogapostures(Grochmal1986)Soifyoutwistyourbackandneckorjustyourneckandraiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretch

raiseyourheadtolookupandbehindyourselfasfarasyoucanyouwillstretchandseefurtheratinhalationIfduringthesametwistyoulookdown(tipyourheaddown)youwillstretchandseefurtheratexhalation

RelaxingintoastretchatsomepointyouwillfeelresistanceWaitinthatpositionpatientlyandafterawhileyouwillnoticethatyoucanslideintoanewrangeofstretchAfterreachingthegreatestpossiblestretch(greatestatthisstageoftraining)holditfeelthemildtensioninstretchedmusclesGetoutofthestretchafterspendingabout30secondsinthefinalpositionYoucanstayinthestretchlongermdashaminuteortwomdashbutforincreasingtherangeofmotionthemosteffectivedurationofrelaxedstretchesis30seconds(BandyandIrion1994)andthemosteffectivefrequencyisonceperday(Bandyetal1997)DonotstayinastretchuntilyougetmusclespasmsYoucanrepeatthestretchafteraminute

FollowingareexamplesofrelaxedstretchesforvariouspartsofthebodyDontmakethemistakeofthinkingyouaresupposedtodoallthesestretches(seethepenultimateparagraphofchapter2)

RelaxedstretchesMostofthefollowingrelaxedstretcheslooksimilartotheisometricstretchesforthesamemusclesThedifferenceisthatintherelaxedstretchesthestretchedmusclesarenottensedtooverridethestretchreflexInrelaxedstretchesyoupullgentlyandcontinuouslyonthestretched(andrelaxed)bodypartunlikeinisometricstretchesinwhichyoupullstronglyagainstthealternatelytensedandrelaxedmuscles

Neck

PutyourhandonyourcheekoryourchinTurnyourheadtothesideGentlypullwithyourhandtoincreasetherangeofmotion

Musclesstretchedtrapeziussternocleidomastoideusspleniuscapitisetcervicissemispinaliscapitisetcervicisrectuscapitisposteriormajorobliquuscapitisinferiormultifiduscervicis

PutyourhandonthesideofyourheadLeanyourheadtowardtheshoulderGentlypullwithyourhandtoincreasethestretch

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenus

Musclesstretchedsternocleidomastoideusspleniuscapitisetcervicisscalenusanteriorscalenusmediusscalenusposterioriliocostaliscervicislongissimuscapitislevatorscapulae

Forearm

Bendyourwristgentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheflexorsofthehandflexorcarpiradialispalmarislongusflexorcarpiulnarisflexordigitorumsublimisflexordigitorumprofundus

Bendyourwristintheoppositedirectiongentlypullingwithyourotherhandtoincreasethestretch

Astretchfortheextensorsofthehandextensorcarpiradialislongusextensorcarpiradialisbrevisextensordigitorumcommunisextensorcarpiulnaris

Armsshoulderschest

HoldthestickverticallyinfrontofyouRelaxtheraisedarmandtostretchitpushthestickupwiththearmthatholdsitsbottomend

Astretchforthemusclesofshoulderchestandupperbackteresmajorteresminordeltoideuspectoralismajorpectoralisminorrhomboideustrapezius

latissimusdorsi

BringthesticktothepositionbehindyourbackusingthenarrowestgrippossibleDonotforcethestretchbeyondthesensationofapleasantstretch

CautionForcedstretchingcandamagetheshoulderjointcapsulewhich

CautionForcedstretchingcandamagetheshoulderjointcapsulewhichleadstoshoulderinstabilityandpain

Astretchformusclesofthefrontofthearmsshouldersandthechestbicepsbrachiibrachioradialiscoracobrachialisdeltoideuspectoralismajorserratus

anteriorsubscapularis

YoucanstretchthesamemusclesdoingthisstretchNotetheoutsiderotationofthearmwhichmakesiteasiertomovethearmbackorup

Changeyourgriponthestickandtwistit

Astretchformusclesoftheupperbacktrapeziusrhomboideuslatissimusdorsi

ThisisanotherformoftheupperbackstretchCrawlyourhandsonyourbackasfarasyoucan

GrabyourhandsbehindyourbackIfyoucannotuseapieceofropeorasticktocrawlyourhandstowardeachotherInturnspulldowntheupperhandthenpullupthelowerhandtofeelagoodstretch

MusclesstretchedtricepsanconeusdeltoideuspectoralismajorlatissimusdorsiteresmajorsupraspinatusRememberthatstretchingbothyourarmstogethereliminatestheinfluenceofmovementinthespineontherangeofmotioninyourshouldergirdle

Legs

Stretchesleadingtothesidesplit

PlaceyourlegonanysupportEitherleantowardthislegormovetheotherlegawayfromthesupportifthissupportisstableenough

Youcanalsoliftyourlegwithyourhand

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

StretchthemusclesofbothyourinnerthighsinthispositionShiftyourweightbetweenyourlegsandarmstogetthebeststretchWhenyourlegstensehelpthemrelaxbyputtingmostofyourweightonyourarmsWhenthelegsrelaxslideintoagreaterstretchbyshiftingyourweightback

HereisonemoreevenmilderinnerthighstretchSitdownbendyourkneesandpullyourfeettogetherNowlowerthethighsusingonlythestrengthofthemusclesthatabductandrotatethemexternallyDonotpushwithyourhands

Stretchesformusclesoftheinnerthighadductormagnusadductorbrevisadductorlongusgracilispectineus

Tobalancestretchesforthesidesplit(stretchesforthethighadductorsandinternalrotators)dothefollowingstretchesforthethighabductorsandtheexternalrotatorsofthethigh

OuterthighandhipstretchesBringonelegacrossyourcenterlinetofeelastretchinyourouterthighandhipTostretchthefront-outerhip(morestretchonthetensorfasciaelatae)pointthethighdownTofeelthestretchmainlyintheouterpartofbuttocksbringthethighuptowardyourchestAstretchformusclesabductingthethighgluteusminimusgluteusmediusgluteusmaximustensorfasciaelataepiriformis

StretchesformusclesrotatingthethighoutwardStandinguprightbendyourkneeandturnyourthighandfootinwardAlternativelyyoucanstretchthesamemuscleswhilesittingwithlegsbentatthekneesandfeetaboutshoulderwidthapartLeanbackalittleandsupportyourtrunkwithyourarmsbyplacing

yourhandsonthefloorbehindyourhipsAttempttotouchthefloorbetweenyourlegswiththekneeThesearestretchesforexternalrotatorsofthethigh(themusclesthatlimititsinternalrotation)piriformisobturatoriusinternusobturatoriusexternus(onlyupto40degofinternalrotationofthethigh)quadratusfemorispectineus(onlyupto40degofinternalrotationofthethigh)gluteusmaximusgluteusmedius(posteriorfibers)gluteusminimus(posteriorfibers)

Stretchesleadingtothefrontsplit

CalfstretchesPullyourtoestowardyourselfFeelthestretchinginthemusclesofthecalfgastrocnemiussoleusplantarisflexorhallucislongustibialisposteriorflexordigitorumlongusperoneuslongusperoneusbrevis

HamstringstretchesUsinganyoftheaboveshownpositionsstretchyourhamstringsKeepyourbackstraighttomakesureyoustretchmainlythehamstringsTiltyourpelvisforward(pushbuttockstotherear)tofeelmorestretch

Musclesstretchedbicepsfemorissemimembranosussemitendinosusadductormagnusgluteusmaximusgluteusmediuspiriformis

FrontofthethighstretchesThesearestretchesforthemusclesofthefrontofthethighandtheso-calledrunnersmuscles(hipflexors)originatinginsidethepelvisandinfrontofthespineiliacuspsoasmajorrectusfemorisquadriceps(vastuslateralisvastusmedialisvastusintermedius)sartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusminimus

SitinthefrontsplitLeanyourtrunkforwardandbackwardtostretchallthemusclesofthethighbuttocksandpelvis

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastus

Musclesstretchediliacuspsoasmajorrectusfemorisvastuslateralisvastusmedialisvastusintermediussartoriusadductormagnusadductorlongusadductorbrevisgracilispectineustensorfasciaelataeobturatoriusinternusgluteusmaximusgluteusmediusgluteusminimusbicepsfemorissemimembranosussemitendinosuspiriformis

Trunk

SidebendsBendyourtrunktothesideDonottwistorleanyourtrunkforward

Thesearestretchesforthemusclesofthebackandthesideoftheabdomenquadratuslumborumlongissimusdorsiiliocostalisobliquusabdominisinternusobliquusabdominisexternuspsoasmajor

TrunkrotationsRotateyourtrunkasfarasittakestofeelamildstretchYoucanincreasethestretchandhelpyourselfkeepitbyputtingyourhandonyourlegoronthefloor

Musclesstretchedobliquusabdominisexternusobliquusabdominisinternussemispinalismultifidustransversospinalis

AbdomenstretchesThesestretchesareforthefrontofyourabdomenandthemusclesonthefrontofthespineandtheinsideofthepelvisrectusabdominisobliquusabdominisexternusobliquusabdominisinternusquadratuslumborumiliacuspsoasmajorpsoasminor

LowerbackstretchesStretchasmuchasittakestorelaxthemusclesofthebackandnotstretchitsligamentsStretchingtheligamentsofthebackweakensitThisiswhyyouwillnotseeherearelaxedstretchforthebackinastandingpositionTheweightoftheupperbodyhangingonyourroundedandrelaxedspinecanstretchitsligamentsInthesittingstretchtofeelstretchinginthe

musclesofyourbackrounditslightlyInthesittingstretchkeepingyourbackstraightstretchesmostlyyourhamstring

Musclesstretchedlongissimusdorsiiliocostalismultifidus

7SampleWorkoutPlansHereyougetexamplesofhowtochooseexercisesdependingonthetaskofyourworkoutandwhentodotheminthecourseoftheworkoutYouwillfindseveralsportdisciplineslistedEachisrepresentedbyoneworkoutwiththetaskcommonforthatdiscipline

ThesearejustexamplesandnotprescriptionsInaprofessionallyruntrainingprocessnoworkoutisthesameEachworkouthaseitheradifferenttaskorthetaskisrealizedbyadifferentmeanseverytimeDifferenttasksanddifferentmeansoftheirrealizationareassignedtoworkoutsdependingontheageclassandconditionoftheathletesInplanningaworkoutthecoachhastotakeintoconsiderationtheworkoutsdonethusfarthenexttasksthatneedtobedonewhentheathletesneedtheirformtopeakandmuchmoreToputitsimplyyourskilllevelandconditionchangefromworkouttoworkoutandsodoyourexerciseneeds

ThepropersequenceofstretchesinaworkoutisdynamicstaticactiveisometricrelaxedYoudonothavetodoallthesetypesofstretchesinaworkoutYoucanskiptheonesthatyoudonotneedbutdonotaltertheorderunlessyouhaveagoodreasonandknowwhatyouaredoingForexampleitsometimesmaymakesensetodoastaticstretchbeforedynamicstretch(butnotbeforesomehighpowerormaximalforcemovementssuchaspowerfulkicks)

InthefollowingexamplesyouwillseeonlytheflexibilityexercisesrelatedtothetaskoftheworkoutTheexercisesofthemainpartoftheworkoutarenotshown

DisciplineTrackandFieldmdashHurdlesTaskoftheworkoutThetechniqueofpassingthehurdlesnoworkonthestartfromtheblocksoronthefinish

DisciplineGymnasticsTaskoftheworkoutThedevelopmentofflexibilityandtheperfectionofthehandstand(ataskusuallyrealizedwithchildrenninetotenyearsold)

DisciplineKickboxingTaskoftheworkoutThehighroundhousekick

DisciplineJudoTaskoftheworkoutTeachingO-Soto-Gari(bigoutside

sweep)

DisciplineBodybuildingTaskoftheworkoutDevelopingstrengthintheupperbackchestforearmsandlowerlegs

DisciplineSwimmingTaskoftheworkoutSpeedinthebutterflystroke

8AlltheWhysofStretching

InthischapteryouwilllearnthewhysofflexibilityandstretchingThismethodofdevelopingflexibilityworksforyouregardlessofwhetherornotyouunderstanditsphysiologicalbasisaslongasyoudotheexercisesexactlyasprescribedinchapters1-6NeverthelessthemoreyouknowthebetteryourchoiceofexercisesandthegreaterthelikelihoodofgettingtheresultsyouwantInformationmdashgoodinformationmdashalsogivesyouthebasisforcounteringbadadviceyoumayreceiveNotethiswellMentalrigiditymdashtheinabilitytoabandonfixedideaswhilesolvingproblemsasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)Coordinationisconsideredamotorexpressionofintellect(Wazny1981a)

Flexibilityistheabilitytoperformmovementsofanyamplitude(extentorrange)inajointoragroupofjointsGreaterrangemeansgreaterflexibility

AhighlevelofoverallflexibilityhelpsonetoperformeconomicallyinfencingandinvarioustypesofwrestlingmdashGreco-Romanfreestylejudosamboshuai-chiao

CertainsportsmdasheggymnasticsjavelinthrowkickboxingmdashrequireamaximaldevelopmentofflexibilityinallorsomeofthemajorjointsjustfortheexecutionoftheirbasictechniquesJustthereverseistrueinsomeothersThegreatertheflexibilityofsomejointstheworseperformanceForexamplelong-distancerunnersloserunningeconomywithgreaterdorsiflexionofthefootandexternalrotationinthehipjoint(Craibetal1996)

InsportscallingforagenerationofmaximumpowerinmovementbeforepunchingjumpingthrowingorhittingaballorputtingtheshotathletesinstinctivelymakeamovementintheoppositedirectionknowingthataprestretchwillincreasetheirpowerThisiscalledstretch-shortencycleIndynamicconcentricactionsmusclesworkbestifyoucontractthemfromanoptimalstretchLongerormoreextendedmusclescanexertforceontheobject(ballshotfist)onalongerpathandthusforalongertimeacceleratingitmore

PoorflexibilityofsomemusclesmaycontributetoinjuriesinsomeactivitiesorsportsForexampleinastudybyWitvrouwetal(2001)athleteswithpatellartendinitis(jumpersknee)tendedtohavelowerflexibilityoftheirquadriceps(rangeofmotion860deg[standarddeviation124deg])thanathleteswithoutpatellar

tendinitis(1326deg[standarddeviation149deg])Inthecaseofrowinghamstringstooshorttopermitasmuchanteriorrotationofthepelvisasittakestokeepthelumbarspinefromflexingmorethan50ofitsmaximumrangeofflexionatthecatchphaseoftherowingstrokecontributetohypermobilityofthelumbarspine(ReidandMcNair2000)Hypermobilityofthelumbarspinecorrelatesstronglywithlowbackpaininrowers(Howell1984)Increasinghamstringflexibilityloweredthenumberofoveruseinjuriesoflowerlimbsinmilitarybasictraining(HartigandHenderson1999)

Flexibilityisjoint-specificSomejointsofanindividualcanhaveaflexibilitygreaterthanaveragewhilesomeotherjointscanhavelessthanaverageflexibilitymdashthesamepersoncanhavenormalmobilityinthehipjointsbutsufferfromimpingementoftheshoulderandonejointofanypairofjointsmaybemoremobilethantheotherFlexibilityinajointisthesumofjointmobilityItdependsprimarilyontheshapeofjointsurfacesthelengthandpliabilityofligamentsandjointcapsulesthelengthorthecomplianceofmusclesassociatedwiththatjointFlexibilityalsodependsonyouremotionalstateonthetemperatureofyourbodythetimeofdayonthewarm-upinitialpositionoftheexerciserhythmofmovementspreparatorytensingofyourmusclesandonyourstrength(Marciniak1991TumanyanandKharatsidis1998)

Warm-upexerciseshaveaveryspecificeffectontheflexibilityofvariousjointsForexamplejoggingforfiveminutesprepareswellforanklestretchesbutisapoorpreparationfortrunkstretchesPeoplewhodidnotjogpriortotrunkstretchesimprovedtrunkflexibilitymorethanpeoplewhojogged(Willifordetal1986)Joggingputsmoststressonthemusclesmovingtheanklesandtheanklesgothroughmostoftheirrangeofmotionbutduringjoggingthemusclesofthetrunkkeepitsmovementstoaminimum

FlexibilityjustlikecoordinationisaffectedbytheemotionsbecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsThisbecomesobviouswhenanathlete(oranyoneforthatmatter)attemptsjugglingbalancingorstretchingwhenemotionallyupsetFlexibilityincreasesduringexcitement(Wazny1981b)

SomemotorqualitiesareinbornsuchasspeedotherssuchasbalancehavetobedevelopedatacertainagetoreachanexceptionallevelFlexibilityislikestrengthandendurancehoweverinthatitcanbebroughttohighlevelsbyanybodyandatanytimeinapersonslifeaslongasthejointsurfacespermitnormalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsports

normalmobility(Wazny1981b)OzolinarenownedRussianauthorityonsportstrainingsaysldquoFlexibilityimprovesfromdaytodaystrengthfromweektoweekspeedfrommonthtomonthendurancefromyeartoyearrdquo(Ozolin1971)OutsideofpathologicalcasesexceptionalflexibilityisnotinbornandrequiresworkIfamorethannaturalrangeofmotionisneededmdashforexamplemorethan50degreesofturn-out(externalrotation)inahipjointwhichisdesiredinballetmdashthenitmaybenecessarytoelongateligamentsofthejoint(Reid1988)TheearlieronestartsflexibilityexercisestheeasieritistostretchtheligamentsofthehipInthecaseofthehipjointitisbesttostartbeforetheageof11beforetheangulationoftheneckofthethighbonebecomesstableandbeforetheligamentsbecomestrongerandtighter(RyanandStephens1988)BythewayresearcherssomeusingX-rayshavefoundthatdancersunusuallylargerangeofexternalrotationinthehipjointisduetostretched-outligamentsandnottoanabnormalshapeoftheirthighboneiefemoralretroversion(Reid1988)

CautionFlexibilitycanbeworsenedbyspendingmostofyourtrainingtimemovingjointsthroughashortenedrangeofmotionaswithsomebasketballplayerswhospendmostoftheirplayingtimeinacrouchedpositionneglectgeneralexercisesandendupwithshortenedhipandkneeflexors(Orlikowska1991)

Youcanimproveflexibilitybydoingexercisessuchasrunningswimmingandliftingweightsaslongasyourlimbsgothroughthefullrangeofmotion(TumanyanandDzhanyan1980Williamsetal1988)(LiftingheavyweightsdoesnotreduceflexibilityaslongastheexercisesaredoneinthefullrangePowerlifterswhododeadliftshaveagreaterrangeofhipflexionthanpeoplewhodonotdodeadlifts[Chang1988]Eventheelderlycanincreasetheirflexibilityasaresultofstrengthtrainingatthefullrangeofmotionwithresistancepermitting6-10repetitionswithoutstrainingmdashandwithoutanyadditionalstretchingexercises[Barbosaetal2002])

ForresistanceexercisestoincreaseflexibilitytheyhavetobeperformedalongthesamepathasthemovementinwhichtheincreaseofrangeofmotionissoughtwiththemusclesthatlimittherangeofmotionovercomingresistancewhenstretchedineveryrepetitionResistanceexercisesforincreasingflexibilityhavetolooklikestretchesinotherwordsbutwiththeactivemovementdoneintheoppositedirectionandagainstresistanceTheamountofresistancemustbesuchastopermitthefullrangeofmotioninmostrepetitionsoftheexerciseofcourseForexampletoincreaseshoulderflexibilitydostrengthexercisesfromastretchedpositionwithresistancelightenoughtostretchtheexercisedmuscles

astretchedpositionwithresistancelightenoughtostretchtheexercisedmuscleswithoutdangerofoverstretchingorofwrenchingtheshoulder(PlatonovandFesenko1990)Resistanceexercisesmaycauselossofflexibilityifthe

musclestobestretchedarenottheprimemoversintheexerciseexercisesaredonealongadifferentpaththanthatinwhichrangeofmotionistobeincreasedorresistanceistooheavytopermitthefullrangeofmotion

Evenstaticpassivestretchesdonefor30secondsbeforeandaftertheresistanceexercisesmaynotoffsetthiseffectasshownintheelderlybyGirouardandHurley(1995)

NotallathletescanalwaysliftweightsorrunwithlongstridestomovetheirlegsthroughafullrangeofmotionthoughAtsomestagesoftrainingtheseexercisescaninterferewiththedevelopmentoftheirsport-specificformProperlychosenstretchingexercisesarelesstime-andenergy-consumingthansuchindirectmethodsasliftingweightsorrunning

ApartfromincreasingtherangeofmovementinyourjointsstretchinghasotherfunctionsinyourworkoutAtthebeginningoftheworkoutsomedynamicstretchescanbegoodwarm-upexercisesAttheendofitasapartofthecool-downstretchingfacilitatesrecoveryItregulatesmusculartensionandrelievesmusclespasms(deVries1961)Afterstretchingbloodflowinmusclesisimproved

RelaxedstaticstretchesrelievemusclecrampsCrampshappentoexcessivelytensedmusclesespeciallytochronicallyusedmuscles(MilesandClarkson1994)whichiswhytheyarerelievedbypassivestretchingofthecrampedmusclesorbytensingtheirantagonists(Prolongedprofusesweatingmayresultinsuchelectrolyteimbalanceastocausecrampstoobutthenmorethanjustastretchisneededtorelievethem)

AnatomyphysiologyandflexibilitySkeletalmuscleconsistsofmanymusclefibers(cells)arrangedinparallelbundlesMusclecellscangrowindiameterbyincreasingthethicknessandnumberofmyofibrilsandinlengthbyformingadditionalsarcomeresmdashthecontractileelementsofamusclecelllinedendtoendwithineachmyofibrilMusclecellshavetheabilitytocontractandifrelaxedareveryextensibleWhenamusclecontractstwokindsofprotein(actinandmyosin)inthesarcomeresofitscellsslidealongoneanotherInthebodyamusclecanbecontractedto70orstretchedto130ofitsnormalrestinglength(VanderShermanandLuciano2001)ldquoNormalrestinglengthrdquoisthelengththatthemuscletakesupinthebodyinatypicalrestingattitudeOutsidethebodythemusclecanbecontractedto60ofitslengthandstretchedmorethan130Asamuscleisstretchedbeyonditsrestinglengthitsforceofcontractiongraduallydropsnearingzeroat200ofrestinglength(WilmoreandCostill1999)Musclecontractswithgreatestforceatitsnormalrestinglength

Amountofoverlapofactinandmyosininasarcomeremdashthecontractileelementofamusclecellmdasha)contractedb)restingandc)stretched

Whenamuscleisstretchedthesarcomeresinthemiddleofthemusclefibersaremoreelongatedthanthesarcomeresattheendsofthemusclefibers(Goldspink1968)

Exercisesinwhichmusclestenseastheyarebeingstretchedforexampleeccentrictensionsandcontract-relaxstretchescausechangesinthemusclefibersthatindicateanadditionofnewsarcomeresandthuslengtheningthemusclefibers(Frideacuten1984Handeletal1997LieberandFrideacuten2000)Sofartheactualincreaseintheserialsarcomerenumberhasbeenshowninratsthatdideccentricexercise(LieberandFrideacuten2000)

Researchsuggeststhatthebiggerthemusclesaroundajointthegreateristhepassiveresistancetomovementthroughouttherangeofmotion(Magnussonet

al1997Chlebounetal1997)Thispassiveresistancecanbedecreasedveryeffectivelybycontinuousmovementssuchasdynamicstretchesorresistanceexercisesdonethroughoutthefullrangeofmotion(McNairetal2001McNairandStanley1996Wilsonetal1992)Resistancetrainingofcalfmuscles(resistance70of1RM5setsof10repsfor8weeks)withoutstretchingforexampleincreasespassiveresistancetomovementthroughouttherangeofmotionbutaddingstaticstretchingavoidsthisincrease(Kuboetal2002a)Isometricstrengthexercisesiftheyarethesolemodeofstrengthtrainingincreasethehamstringspassiveresistancethroughouttherangeofmotionevenwhendonetogetherwithpassivestaticstretches(Klingeetal1997)Arationalstrengthtrainingisneverlimitedtoasingletypeofexercisehoweversothiseffectofisometricexercises(detrimentalforsomeathletes)isoffsetbytheinfluenceofalltheothertypesofexercisesForexamplestretchinganddoingresistanceexercisesthroughoutthefullrangeofmotionlowersthestiffnessofmuscle-tendonunit(Wilsonetal1992)

Afibrousconnectivetissuesheath(epimysium)encasesthewholemuscleBundlesofmusclecellsandevensinglecellsarealsosurroundedbythesametissue(perimysiumandendomysium)Thetensiongeneratedbymusclecellsistransferredtothefibersofconnectivetissue

TendonsarecordlikeextensionsofthistissueCollagenfibersamajorelementoffibrousconnectivetissuehavegreatstrengthlittleextensibilityandnoabilitytocontractThesefibersarearrangedinwavybundlesallowingmotionuntiltheslackofthesebundlesistakenupExtensionofatendonbeyondfourpercentofitslengthbreakscross-linksbetweencollagenfibersandstartsirreversibledeformationFurtherextensionbeyondeightpercentofthetendonslengthweakensthetendonasmorecross-linksbreakuntiliteventuallyruptures(RenstroumlmandJohnson1986)WithagemoleculesofcollagenchangebybecomingmorerigidwhichisreflectedingeneralbodystiffnessAnimproperuseofisometricoreccentrictensionscanputtoomuchstressonmusclecellsandcollagenfibersdamagingthemandcausingdelayedonsetmusclesoreness

Collagenfiberssurroundingmusclefibersattheirjunctionwiththetendon

Thestifferthetendonsthebetteruseofelasticenergyinstretch-shortencyclemovementsprovidedyouhavetherequiredrangeofmotion(Kuboetal1999)Ifyourrangeofmotionislessthanthatrequiredfortakingfulladvantageofthestretch-shortencyclethenitmaybebeneficialforyoutoincreasetherangeofmotionatthecostofloweringthestiffnessofinvolvedmusclesandtendons(Wilsonetal1992)Doingdynamicresistancetrainingtogetherwithstaticstretchinggivesthebenefitsofincreasedtendonstiffnessandincreasedreuseofelasticenergyinastretch-shortencyclewithoutchangingorincreasingthepassiveresistancetothestretch(Kuboetal2002a)

Isometricstrengthtrainingincreasesthestiffnessoftendonsandthelongertheisometriccontractionsthegreatertheincreaseinstiffness(Kuboetal2001bKuboetal2001a)

Youcanpermanentlyelongatetendonsandconnectivetissuesheathswithminimalstructuralweakeningbylow-forcebutlong-durationstretchingwithtemperaturesofthetendonsatmorethan103degFToincreasetheamountofpermanentelongationyoumaintainthisstretchwhiletendonsandsheathscooldownThisfitsthedescriptionofarelaxedstretchdoneafterthemainpartofyourworkoutduringthecool-downwiththisqualifierthestretchmustbeattherangeofmotionatwhichmusclefibersposelessresistancethanthefibrousconnectivetissue

Resistanceexerciseswithmovementsofmaximalamplitudedevelopingbothstrengthandflexibilityareaneffectivemeansofincreasinglengthandextensibilityoftendonsandconnectivetissuesheathsofmuscles(Platonov1997)

Thejointcapsuleisaconnectivetissuesleevethatcompletelysurroundseach

movablejointImmobilizationforafewweekscauseschemicalchangesinthecollagenfibersofthejointcapsulethatwillrestrictyourflexibility

TheligamentsholdingyourjointstogetheraremadeprimarilyofcollagenfibersTheyhavemoreelasticfibersmadeoftheproteinelastinthandotendonsStretchingligamentsleadstoloose-jointednessandcanbeeffectivelyappliedonlywithchildrenInadultsanage-relatedincreaseintherigidityofcollagenfibersmakesanystretchesaimedatelongatingligamentshazardousWhenchildrenstretchballisticallyorstaticallytheirmusclesdonotcontractasstronglyasanadultsandtheirsofterligamentscanbestretched(Raczek1991)IfaligamentisstretchedmorethansixpercentofitsnormallengthittearsThereisnoneedtostretchligamentstoperformeventhemostspectaculargymnasticorkaratetechniquesThenormalrangeofmotionissufficientStretchingligamentsdestabilizesjointsandthusmaycauseosteoarthritis(Beightonetal1983)

Onecanhavetightligamentsandgoodmuscleflexibilityorlooseligamentsandpoormuscleflexibility(KrivickasandFeinberg1996)

BoneisadynamiclivingtissuemadeofcollagenfibersassociatedwithcrystalsofcalciumandphosphorusExercisescanchangethedensityandshapeofbonesTheformsofjointsurfacescoveredbyaglasslikesmoothandelasticcartilagealsochangeinthelong-termprocessofexerciseegdynamicstretchingorliftingweightsDependingontheamountofstress(exerciseforexample)bonesandjointscanadapttoitorbedestroyedbyit

TestsofflexibilitypotentialHerearesimpletestsyoucandotoseeifthestructureofyourjointsandthelengthofligamentswillnotkeepyoufromdoingsplits

FrontsplitIftheanglebetweenthefrontandrearlegislessthan180degreeswiththefrontlegstraightflexthekneeofyourfrontlegandseewhathappens

Frontsplitwithfrontlegstraight

DeeplungeThekneeofthefrontlegisflexedandtheanglebetweenthighsis180degrees

IfyoustartedtostretchpasttheagewhenelongatingligamentswasfeasibleyouprobablyhavedifficultytouchingthegroundwiththefrontthighoftherearleginthissplitWhatkeepsyoufromdoingthisisusuallynotamusclebutaligament(ligiliofemorale)runninginfrontofyourhipjointItistightenedbyanextensionofthehip(posteriortiltingofthepelvisormovingthethightothebackwhilekeepingthepelvisstraight)Flexingthehip(tiltingthepelvisforwardormovingthethightothefront)relaxesthisligamentToachieveaniceflatfrontsplityouneedtostretchthehamstringofthefrontlegandthemusclesofthelowerbacksoyoucantiltthepelvisforwardwhilekeepingthetrunkupright

Tomakesurethatthemuscles(hipflexors)pullingyourthighforwardarenotexceptionallyshortdothistestLieonatableonyourbackwithyourlowerlegshangingovertheedgePullonelegwithitskneeflexedtowardyourchestKeepyourbackflatonthetableIftheotherlegleftlyingonthetableisliftedbythismovementbeforetheanglebetweenyourthighsreaches120degreesyouriliopsoas(hipflexor)needssomestretching

youriliopsoas(hipflexor)needssomestretching

Iliopsoaslengthtest

SidesplitApersonunabletodoacompletesplitcanbringoneofthethighsintothepositionitwouldhaveinrelationtothehipinthesplitoratleastgetitmuchclosertothispositionthanwhenspreadingbothlegsatthesametimeNomusclesrunfromonelegtoanotherIfyoucandoonehalfofthesplitonlythereflexivecontractionofthemuscles(andnottheligamentsorthemusclesconnectivetissuesheaths)preventsyoufromdoingacompletesplitwithequaleasePeoplewiththickthighbonesandlargeandbroadpelvisesmaynothaveenoughrangeofmotioninthehipjointtopositiontheirlegasshowninthefollowingtestandsocannotdoacompletesidesplit(Kapandji1987)

IfyouthinkthatthestructureofyourhipswillnotletyoudosidesplitstrythistestThelegrestingonthechairisinthepositionitwouldhaveinasplit

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveas

Onemoretestofthepotentialtodoasidesplitmdashitisnotascomprehensiveastheprecedingtestbutitisinformativenonetheless

OutsiderotationofthethighinfirstballetpositionNearly90degreesofturnoutofthefootareachievedby50to70degreesofexternalrotationatthehipplusabout20degreesofexternalrotationatthekneeandankle(Reid1988RyanandStephens1988)Notetherelationoftheangle(lessthan90degreesfromthecenterline)inthispositiontotheangle(lessthan180degrees)betweenthethighsinasidesplit

Theamountofoutsiderotationofthefemurinthehipdecidesthequalityofyoursidesplit(Kushneretal1990)Thisrotationislimitedbythelengthoftheligamentsofyourhipjointsbythemusclesthatrotatethethighinsideandinafewcasesbytheconfigurationofthighbones

Normallyadductorspullthethighinwardandrotateitoutwardbutifthethighisrotatedoutwardasmuchasittakestodoasidesplitorafirstballetpositionadductorsalsohelptorotateitinward(Geselevich1976)whichmeansthatinadditiontobeingstretchedbyabductionadductorsarealsostretchedbyextremeoutsiderotationandcanthuslimitthisrotation

Notethatindoingasidesplityounotonlyspreadyourlegssidewaysbutalsoyoutiltyourpelvisforward(thesamewayaswhenyouleanforwardsoyourtrunkisparalleltothefloorpushingyourbuttockstotherear)androtateyourthighsoutward

InasidesplitwiththefeetpointingupyoutiltyourpelvisalittlebutrotatethethighsmaximallyoutwardInasidesplitwiththefeetpointingforwardyoutilt

yourpelvisstronglyforwardandyourthighsrotateoutwardastheyarespreadapartThealignmentofthehipsandthighsinbothtypesofthesidesplitisthesameYoucannotdothissplitwithoutsomecombinationofrotatingyourthighsoutwardandtiltingyourpelvisforwardSpreadingthelegswithouttheseadditionalmovementstwistsandtightenstheligamentsofthehipandjamsthetopsofthenecksofyourthighbonesagainstthecartilagecollar(labrumacetabulare)attheupperedgeofyourhipsocketItmayalsomdashiftheanglebetweentheneckandtheshaftofthethighboneislessthan125deg(coxavara)mdashjamthegreatertrochantersagainstthehipboneabovethejointsocketStretchingtheligamentsatthefrontandbottomofthehipjoint(iliofemoralandpubofemoralligaments)letstheheadofthethighboneslippartiallydownwardoutofthejointsocketduringabductionThispermitsagreaterangleofabductionbeforetheneckofthethighbonecontactstheupperedgeofthejointsocket(CiszekandSmigielski1997)Thedownsideisalessstablehipjoint

Thisjammingofeithertheneckofthethighintothecartilageorinthecaseofpeoplewithcoxavaraofthegreatertrochantersagainstthehipbonesisthecauseofpainandlimitssidewaysmovementinboththesidesplitandtheraisingsidekick

Theforwardtiltofthepelvis(hipflexion)unwindsallcapsularligamentsofthehipamongthemthepubofemoralligamentwhichresistsabductionandoutwardrotationandtheiliofemoralligamentwhichresistsoutwardrotation(Kapandji1987)Boththetiltandtheoutwardrotationofthethighrepositionthesocketofthehipjointinrelationtotheneckofthethighbonesothebrimofthejointcavityisfacedwiththeflatfrontalsurfaceofthethigh-neck(theneckofthethighboneisflattenedfront-to-back)andthegreatertrochanterfacesthespacebehindthejointsocket(CiszekandSmigielski1997)Seefigures4-6inAppendixA(Asimilarease-of-movementtechniquehappensintheshoulderjointmdashyoucanmoveyourarmalittlefurtherupsidewayswithoutmovingyourshoulderbladeifyourotateyourarmoutwardsothegreatertuberosityofthearmbonedoesnothittheacromionortheligamentthatstretchesbetweentheacromionandcoracoidprocess)

Anotherwayoffindingthecorrectalignmentistousethehorse-ridingstanceastheinitialpositionforyourisometricstretchesleadingtothesidesplitThehorse-ridingstanceavertsirritationoftheupperbrimofthehipsocketandtheresultingpainabovethehipjointJustmakesurethatyourstanceiscorrectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchest

yourthighsparalleltotheflooratanywidthtoespointingforwardandchestup

Correctalignmentofthighsandpelvisinsidesplits

TosumitallupyoucannotdothesidesplitwithoutcombiningtheoutwardrotationofyourthighswithaforwardtiltofyourpelvisAndyestherearepeoplewhosehipjointsmaynothaveenoughrangeinthesemotionstopermitdoingasidesplitThosearethepeoplewiththickthighbonesandlargeandbroadpelvises(Kapandji1987)

Intheexamplesofjointmobilitytests(inchapter8ldquoAlltheWhysofStretchingrdquo)relievingthetensionofthemusclesaroundthejointincreasesitsrangeofmotionIfyoucanperformthesetestsofjointstructureandligamentlengththismeansthatonlymusculartensionpreventsyoufromdoingsplitsMusculartensionhastwocomponentsthetensionactivelygeneratedbythecontractileelementsofstimulatedmusclefibersandthepassivetensionpresenteveninaninactivedenervatedmuscleduemainlytotheconnectivetissuesassociatedwiththemuscleandtoamuchlesserdegreethemicrostructureofmyofibrils(restingtension)Someauthors(MJAlterHAdeVriesSASoumllveborn)declaretheconnectivetissuetensiontobethemainfactorrestrictingflexibilityTheyadvocateslowstaticstretchingeveninawarm-upasifmuscleswerepiecesoffabrictobeelongatedtoadesiredsizeInthemusclestretchedtowellover100ofitsrestinglengthhowevertherestingtensionisasmallfractionofthetensionduetoactivecontractionEventuallyatapproximately120ofamusclesrestinglengththetwocomponentsofmuscle

tensioncontributeaboutequallytototaltension(SchotteliusandSenay1956)(Rememberthat130ofrestinglengthisusuallythemaximumstretchofamuscleinthebody)Atgreaterlengthstheresting(passive)tensionincreaseswhiletheactivetensiongeneratedbycontractingmusclefibersdecreases

RecentresearchgivesconflictinganswersastowhatlimitsflexibilityorrangeofmotionmdashneuralfactorsorthemechanicalpropertiesofamusclewithitsconnectivetissueInthecaseofsinglestretchesofthehamstringsMagnussonetal(1998)concludethateitheraslowdynamicpassivestretchorastaticpassivestretchincreasesrangeofmotionldquobyincreasingstretchtolerance[aneuralfactor]whiletheviscoelasticcharacteristics[mechanicalproperties]ofthemuscleremainunalteredrdquoHalbertsmaetal(1996)showedasimilarresultafterone10-minutesessionofstaticpassivestretchesInanotherstudyMagnussonetal(1996a)showedthatProprioceptiveNeuromuscularFacilitation(PNF)stretchingofhamstringsincreasedrangeofmotionmorethanpassivestaticstretchingandconcludedthatPNFstretchingalteredstretchperception(againaneuralfactor)ThisdiffersfromtheconclusionofMcHughetal(1998)thatflexibilityisdeterminedbymechanicalpropertiesofmusclesratherthanbyneuralfactorsbecauseinthecaseofslowstaticstretchesofthehamstringwithmusclesofthethighcompletelyrelaxedldquoseventy-ninepercentofvariabilityinmaximumrangeofmotioncouldbeexplainedbythepassivemechanicalresponsetostretchrdquo

Long-termstudiesaresimilarlyambiguousMagnussonetal(1996b)concludethatthreeweeksofslowstaticstretchingofhamstringmusclesincreasedrangeofmotionasldquoaconsequenceofincreasedstretchtolerance[aneuralfactor]ratherthanachangeinmechanicalorviscoelasticpropertiesofthemusclerdquobecausethepassiveresistancetostretchdidnotchangeAlsosimilarwastheconclusionofHalbertsmaandGoeken(1994)afterfourweeksofpassivestaticstretchingofhamstringsIncontrastKuboetal(2002b)concludedthatthreeweeksofstaticpassivestretchingofthecalfmusclesloweredpassiveresistancetostretchbyaffectingtheconnectivetissueinthemuscleThreeweeksofstretchingthecalvesusingthecontract-relaxmethodalsoresultedinloweringthepassiveresistancetostretchinanexperimentbyToftetal(1989)Wilsonetal(1992)showedthateightweeksofstretchingchestmusclesincreasedflexibilityandreducedstiffnessofmusculo-tendinousunitmdashprobablybyreducingstiffnessofthetendons

Noneofthesestudiesshowswithabsolutecertaintythatflexibilityisdecisivelydeterminedeitherbytheneuralfactorsorbythemechanicalpropertiesofthe

determinedeitherbytheneuralfactorsorbythemechanicalpropertiesofthemuscleespeciallyofitsconnectivetissue

TherearecertainlyargumentsfortheconsiderableroleofthenervoussystemindeterminingflexibilityForinstancethreedifferenttypesofstretchesincreasethestaticrangeofmotioninvaryingdegreesbothinasinglestretchaswellasinseveralsessionsofstretching(Holtetal1970Tanigawa1972)Soacontract-relaxstretchincreasesrangeofmotionmorethanastaticpassivestretchandacontract-relax-antagonist-contractstretchincreasesrangeofmotionmorethanacontract-relaxstretch(EtnyreandAbraham1986a)ThesestretchesdifferintheutilizationandsequenceofmuscletensionsmdashactionsthataffectthenervousregulationofstretchedmusclesFurtherTanigawa(1972)showedthatwhilethesubjectswhousedcontract-relaxstretchingforthreeweekstwiceperweekgainedmorerangeofmotionthanthosedoingpassivestretchestheyalsolostmorerangeduringoneweekofnotstretchingIfconnectivetissuewerethechiefdeterminantofflexibilitythesedifferentgainsandlosseswiththetwotypesofstaticstretcheswouldntmakesense

Forpracticalpurposesaslongasyoufeelyourmusclescontractinresponsetoastretchitmeansthatrelaxingthemusclescanimproveyourstretchandthatyoushouldconcernyourselfmorewithnervousregulationofyourmusclestensionandlesswithyourmusclesconnectivetissue

Thenervoussystemregulatestensionandthusthelengthofyourmusclesbyinfluencingthecontractileelement(Theillustrationbelowsumsupwhatfollows)

Structuresandnervepathwaysinvolvedincontrolofamuscleatthelevelofitscorrespondingsegmentofspinalcord

SeveralnervecellsreceivesignalsfromandsendsignalstoeachmuscleNervecellsreceivingthesignalsarecalledsensoryneuronsDirectlyorthroughotherneuronstheycontactnervecellsthatsendsignalstothemusclesThecellswhosenervefibersconductsignalstothemusclesarecalledmotoneuronsTheircellbodiesarelocatedinthespinalcordorinthebrainstemOtherneuronscontactandinfluencemotoneuronsSomecanstimulatethemotoneuronswhichcausesacontractionofthemusclefibersinnervatedbythemSomecaninhibit(block)motoneuronscausingarelaxationofmusclefibersInmovementswhenthemotoneuronsofonesetofmusclesarestimulatedmotoneuronsofthemusclesopposingthemareinhibitedThisiscalledreciprocalinhibitionItallowsyoutomove

NeuronscausingcontractionofmusclesarecalledmotoneuronsAlphaDoingdynamicstretchesasawarm-upforadynamicactionrequiresstimulatingmotoneuronsofthemovingcontractingmusclesinawaythatissimilartothestimulationtheywillreceiveduringtheactionDuringstaticstretchesthosemotoneuronsarenotstimulatedinsuchaway

MusclespindlesareembeddedwithinamuscleatthemidpointsofsomemusclefibersTheyconsistofspecialkindsofmusclefibers(intrafusalmusclefibers)thatcancontractonlyattheirendsAttheircenterarethestretchreceptorsTherearetwokindsofstretchreceptorsonerespondingonlytothemagnitudeofthestretchandanotherthatrespondstoboththemagnitudeandthespeedofstretching(Bishop1982)StretchreceptorsinastretchedmusclesendsignalsthatreachamotoneuronAlphaandcauseittosendimpulsestothemuscleForexamplewhenamuscleisstretchedbytappingitstendonasintestingtheknee-jerkreflexreceptorsinthespindlessendimpulsesthatreachmotoneuronsAlphastimulatingthecontractionofthismuscleanditssynergistsorcooperatingmusclesThesameimpulsesentbystretchreceptorsinhibitsmusclesantagonistictoitandsoyourlegkicksThisknee-jerkreflexisanexampleofamyotaticorstretchreflexAquickstretchcausesacontractionpreventingfurtherstretchingThiscontractionlowersthestimulationofthespindles

Duringanisometriccontractionthefrequencyofsignalsfromthemusclespindleisdecreased(Bishop1982Orlikowska1991VanderShermanandLuciano2001)ThismaybetheneuralmechanismbehindyournotfeelingstretchingwhenyouaretensingamusclestretchedbelowthepainthresholdsuchasduringthetensingphaseofanisometricstretchThiseffecttogetherwithwhathappenstoamuscleasitisstretchedandtensedmayalsoexplainwhyitiseasiertoincreaserangeofmotionafteranisometrictensionthanwithoutitAsastretchedmuscleistensedthesarcomeresinthemiddleofmusclefibersshortenandstretchthesarcomeresatthefibersendstogetherwiththefibrousconnectivetissueinserieswiththempickinguptheslackRelaxingaftersuchtensionreleasestheslackandthiscouldbewhyyoucanextendtherangeofmotionfurtherbeforefeelinganewstretchlimit

TheGolgiorgansarelocatedinthetendonatitsjunctionwiththemuscleanddetectchangesintensiongeneratedeitherbycontractingamuscleorbystretchingitThemosteffectivestimulusforGolgiorgansisanactivemusclecontraction(Houketal1971)EachGolgiorganisconnectedwithfromfivetotwenty-fivemusclefibersAsthecontractingmusclepullsonthetendonitcausestheGolgiorganstofireimpulsesinrelationtotheforceofcontraction(Bishop1982)TheseimpulsesactivateassociationneuronswhichthensendtheirimpulsestoinhibitthemotoneuronsAlphaofthecontractingmuscleThisstopstheflowofimpulsesfromthemotoneuronsAlphatothemuscle(ThisistheusualexplanationforthemechanismofPNF[ProprioceptiveNeuromuscular

Facilitation]andisometricstretching)TheGolgiorgansmayalsoinfluencemotoneuronsGamma(Bishop1982)

RenshawcellsaresmallnervecellslocatedclosetothemotoneuronsAlphaTheyareconnectedthroughsynapseswithmotoneuronsandareactivatedbytheimpulsesthatthesemotoneuronssendtomusclefibersRenshawcellsthroughtheiraxonssynapsebackbothonthemotoneuronsthatactivatethemandonothersImpulsesfromtheRenshawcellsinhibitmotoneuronsThiscircuitregulatesthefrequencyofimpulsesreceivedbymusclesandkeepsthemfrommakingcontractionsthataretoostrongRenshawcellsareconnectedwithboththesmall(tonic)motoneuronsAlphainnervatingslow-twitchmusclefibersandwiththelarge(phasic)motoneuronsAlphainnervatingfast-twitchmusclefibersRenshawcellsaremorestronglyexcitedbyimpulsesfromphasicmotoneuronsactivatedinvoluntarycontractionsthanbyimpulsesfromtonicmotoneuronsbutwhenexcitedtheyinhibittonicmotoneuronswhicharemostresponsivetothestretchreflexmuchmoresothanarephasicones(Bishop1982)ThisisanotherpossibleexplanationofPNFandisometricstretching

ThereareneuralcircuitsandpathwaysthatmaycauselessenedresistancetostretchmoreformallycalledpostcontractivereflexdepressionPostcontractivereflexdepressionfollowsastrongvoluntarycontractionofthemuscleItpermitsagreaterrangeofmotionincreasethanstretchingwithoutaprecedingcontractionNomatterwhattheexactcauseoflesseningtheresistancetostretchtheresistanceissmallestimmediatelyuponrelaxationfollowingacontractionofthemusclesabouttobestretched(MooreandKukulka[1991]haveshownthatreflexesareweakestwithinthefirstsecondofrelaxationafteracontractionofthemuscleandthenrecovertonearly70oftheirnormalvaluesbythefifthsecondThismaybewhyyourstretchiseasiestwithinthefirstsecondaftertheendofacontraction)Resistancetostretchingcanbereducedevenmorebyimmediatelyfollowingtherelaxationofthestretchedmuscleswithcontractionoftheirantagonists(EtnyreandAbraham1986aEtnyreandAbraham1986bEtnyreandAbraham1988)

MotoneuronsGammaarelocatedinthespinalcordclosetomotoneuronsAlphaTheseneuronsregulatethetensionofintrafusalfibersinmusclespindlessothatifthewholemuscleisshortenedthespindlecanadjustandstillbeabletodetectchangesinmusclelengthTherearetwotypesofmotoneuronsGammastaticanddynamicStaticGammadeterminelengthsensitivityofreceptorsinthemusclespindlewithlittleeffectonvelocitysensitivityDynamicGamma

determinevelocitysensitivitywithlittleeffectonlengthsensitivity(Bishop1982)

ThebrainthroughitspathwaysofnervefibersconductingimpulsesdownwardssimilarlyaffectsmotoneuronsAlphaandGammabuttheGammaaremoresensitiveStaticGammamotoneuronswhichregulatethemusclespindlesdetectionofthemagnitudeofastretcharestimulatedbythecoldcenterandinhibitedbytheheatcenterinyourhypothalamus(Bishop1982)StaticmotoneuronsGammaarethuseasiertoactivatewhenyourbodytemperatureislowandsoyourflexibilityworsensthen(WhencoldisappliedlocallyforexampletoasinglemusclegrouptheeffectmaybeoppositemdashthestretchingmaybecomeeasierThisisbecauselocalcoolingreducesthesensitivityofmusclespindlesbutnotoftheGolgiorgans[MeeusenandLievens1986Strzelczyk1996])

MentalstresspainanxietyandfearthankstothesesamedescendingpathwaysactivatemotoneuronsGammawhichincreasethestretchreflexthusmakingyoulessflexible(Soumllveborn1989)Thisisonemorereasonnottodostaticpassivestretchesduringawarm-upwhenyoumaybeexcitedorevenanxiousaboutthechallengingactivitiesahead(ThewaysofwarminguptodealwithprestartanxietyandprestartapathyaredescribedinthebookScienceofSportsTraining)

DescendingpathwaysmotoneuronsGammaspindlemusclefibersstretchreceptors(inaparticularspindle)sensoryneurons(innervatingaparticularspindle)andamotoneuronAlphaarecollectivelycalledtheGammaloopTheGammaloopactivitymeasuresandinfluencesthelengthandtensionofamuscleThankstothisloopthesameweightcanbesupportedbydifferentlengthsofamuscleorthesamelengthcansupportdifferentweightsTheGammaloopregulatesthesensitivityofmusclespindlesIfbecauseofloweredtonusaninsufficientamountofimpulsescomesfromstretchreceptorstheGammaloopcompensatesmakingthemusclespindlesshorterThismaybewhypeopleexperiencestiffnessuponfirstawakening

Yourkinestheticormuscleandjointsenseisservedbymorethanthealready-describedkindsofreceptors(musclespindlesandGolgiorgans)Therearereceptorsofpainpressurejointpositionandmovementlocatedinthejointcapsulesligamentstendonsmusclesandtheirfasciaeandinskin

ThecombinedinputfromallthereceptorsinfluencesyourreflexivereactionstochangesinyourbodypositionandmusculartensionYouractualreflexesareneverassimpleastheoversimplifieddescriptionofaknee-jerkUsuallythewholebodyrespondstoanystimulusRecallthetest(seethetestsofflexibilitypotentialearlierinthischapter)whereyoucouldseewhetherthebonesandligamentsofyourhipswouldletyoudoasidesplitThereisnomuscleorligamentrunningfromonethightoanotheryetevenifyouhavepassedthetestyoucannotdoacompletesidesplitwithoutsometrainingWhenyouspreadbothlegsatthesametimethereflexivecontractionofthemusclesonbothsidesofthebodygetsinyourwayReflexesserveusefulpurposesinnormalcircumstancesandwhenyourlegsslidesidewaysthetensionoftheadductorsandtheirsynergistsonbothsidesofthebodyisneededtomaintainuprightposture

SomuchforthereflexiveregulationofmusculartensionNowconsiderthebrainsroleincontrolofmusculartensionthrougheitherstimulatingorinhibitingthemotoneurons

SomeofthenervefibersconductingkinestheticinformationgotothecerebellumwherewithoutyourbeingawareofityourtonuscoordinationandbalanceareregulatedOtherfibersgotothecerebralcortextheouterlayerofthebrainwhichcontainshighercentersthatinterpretandcorrelatesensorydataThesefibersprovideyouwithsensorydatayouareconsciousofthedatayoufeelTheneuronslocatedinthecerebralcortexcontactmotoneuronsthroughthedescendingpathways

DescendingpathwaysconsistofnervefibersoriginatinginthecerebralcortexandendinginthespinalcordThesefiberseitherdirectlycontactthemotoneuronsAlphaGammaorassociationneuronsinthespinalcord(thedirectdescending)orfirstsynapsewithneuronsinnervecentersbelowthecortexandinthecerebellumInturnthoseneuronseventuallysynapseonmotoneuronsAlphaGammaoronassociationneurons(themultineuronaldescendingpathways)ThedirectpathwaysgovernprecisevoluntarymovementsThroughconsciousdecisionstomakecertainmovementsortocontractgroupsofmusclesyoucanoverridesomeofyourreflexes

Themultineuronaldescendingpathwaysareresponsibleforthecontrolofrapidmovementsposturalmechanismsthecoordinationofsimultaneousmovementsoflocomotionandthecoordinationoffinevoluntarymovementswithpostural

mechanismsTheconnectionbetweenthecerebellumandtheareasofthebraingoverningemotions(hippocampusamygdalaseptalareas)makesmusculartonusandcoordinationdependentonemotionsandviceversa(Grochmal1986)Mentalstressincreasesamplitudeanddecreasesthefrequencyofmuscletremorpossiblybyincreasingthegainofthestretchreflex(Growdonetal2000)

YogausesthisconnectionYogaexercises(asanas)donotusetensioninastretchedpositionByholdingrelaxedmusclesinapositionjustshortofpainandreflexivecontractionYogis(inalong-termprocess)graduallylowerthesensitivityofthemechanismsregulatingthetensionandlengthofthemusclesYogastretchesseemtobealitmustestorasortofbiofeedbackmonitortellingthepractitionerhowproper(fromaYogapointofview)hisorherstateofmindis

PracticalconclusionsforsportstrainingMusclefibersareverystretchablebutinthemuscletheyareconnectedwiththelessstretchablefibrousconnectivetissueThisfactisusedtoexplainthelossofflexibilitysolelyasaresultoftheshorteningoftheconnectivetissueinandaroundthemusclesSuchshorteningcanbecausedbylackofmovementorbyexercisingregularlywithinlessthanafullrangeofmotion

ButthereismoretoitthanthatDifferentstretchingmethodsbringaboutdifferingresultsdynamicstretchingimprovesdynamicflexibility(dynamicrangeofmotionandresistancetostretchingthroughouttherangeofmotion)staticstretchingimprovesstaticflexibility(staticrangeofmotion)andtoalimitedextentdynamicflexibility(MoscovandLacourse1992)Continuousmovementsdecreaseresistancetostretchingthroughouttherangeofmotionmoreeffectivelythanstaticstretchingwhilestaticstretchingmoreeffectivelyincreasestherangeofmotionanddecreasestheamountofforceneededtoholdastretchortensioninastaticposition(McNairandStanley1996McNairetal2001)Furthermorethestretchingmethodyouchoosemdashballistic(bobbingupanddowninastretchnotadvisable)staticrelaxedorisometricmdashaffectstheamountoftimetoreachthecurrentmaximumineachstretchingsessionandtimetoachievedesiredresults(EtnyreandAbraham1986aHoltetal1970LucasandKoslow1984Sadyetal1982Tanigawa1972)Afterexercisesincreasingrangeofmotionthroughactivemovements(forexampledynamicstretchesorstaticactivestretches)theincreaseofflexibilitylastslongerthanafterpassivestretching(StarzynskiandSozanski1999)ThepossiblechangesinconnectivetissuesresultingfromstretchingbyanyofthesemethodsdonotexplainallthedifferencesThesedifferencesaremostlikelytheresultofthewayagivenkindofexerciseactsuponthenervoussystem

MusclesareusuallylongenoughtoallowforafullrangeofmotionpermittedbythestructuresofjointsItisthenervouscontroloftheirtensionhoweverthathastoberesetforthemusclestoshowtheirfulllengthThisisthemostlikelyexplanationwhytenminutesofdynamicstretchinginthemorningletsyoudisplayyourfullrangeofmotionindynamicmovementslaterinadaywithoutawarm-upRegularlyrepeatingmovementsthatdonotuseafullrangeofmotioninthejoints(egbicyclingcertainexercisesofOlympicweightliftingstandardpush-upsonthefloor)howeversetsthenervouscontroloflengthandtensioninthemusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishes

themusclesatthevaluesrepeatedmostoftenormoststronglyandsodiminishestherangeofmotion(Orlikowska1991)ImmediatelyafterafatiguingjogoraslowruninwhichtheathleteslegsmovedatareducedrangeofmotionbothdynamicandstaticflexibilityofthehipsandkneesaretemporarilydiminishedItseemstobetheresultofincreasedsensitivityofstretchreceptorsmdashneuralcompensationfortheeffectsoffatigueonthemusclescontractionsWhilethiscompensatorymechanismissupposedtoworkinallfatigue-inducingandhigh-tensionexercises(Hayes1976)itdoesnotcausesuchadrasticreductionofflexibilityifintheseexerciseslimbsmovethroughtheirfullrangeofmotionSodisplayingyourfullrangeofmotionwhilefatigued(butnotextremelyfatigued)afterdoingheavydeepsquatsiseasierthanafteralongrun

Theotherfactorindiminishingtherangeofmotionrelevanttomanysuccessiveworkoutsisshorteningofmusclefibers(lossofserialsarcomeres)inthemusclesthatworkonlyoverareducedrangeofmotion(Williamsetal1988)EasternEuropeancoacheswillnotlettheirgymnastsridebicyclesasameansofendurancetrainingforexampleeventhoughtheyseemtohavealltheflexibilitytheyneed

StrenuousworkoutsslightlydamagethefibersofconnectivetissueinthemusclesUsuallythesemicro-tearshealinadayortwobutalossofflexibilityissupposedlycausedbythesefibershealingatashorterlengthTopreventthissomephysiologistsrecommendstaticstretchingafterstrengthworkoutsAllthissoundsverygoodbutthesamegymnastswhoarekeptfrombicyclingrunwithmaximalaccelerationstoimprovetheirspecificenduranceSuchrunningisastrenuousintensivestrengtheffortforlegmusclesbutinfastrunninglowerlimbmusclesworkthroughafullrangeofmotioninthehipandkneejointsandbecauseofthatthereisnoadverseeffectonflexibilityIfconnectivetissuewereafactorthenstretchingafteraworkoutwouldbeenoughandthesegymnastscouldridebicycleswiththesameresultThesituationwithstandardpush-upsisverysimilarIfyoudoacoupleofhundredadayonthefloorsothemusclesofyourchestshouldersandarmscontractfromashortenedpositionnoamountofstaticstretchingwillmakeyouabaseballpitcherorajavelinthrower

TherearetwotypesofstretchreceptorsonedetectingthemagnitudeandspeedofstretchingtheotherdetectingmagnitudeonlySensitivityofeachtypeofreceptorisdeterminedbytherespectivetypeofmotoneuronsGamma(throughregulatingtensionofeithertypeofintrafusalfibersinmusclespindles[Bishop1982McArdleKatchandKatch1996])Thismayexplainwhyflexibilitytrainingisspeed-specific

trainingisspeed-specific

Staticstretchesimprovestaticflexibilityanddynamicstretchesimprovedynamicflexibilitywhichiswhyitdoesnotmakesensetousestaticstretchesasawarm-upfordynamicactionThereisconsiderablebutnotcompletetransferfromstatictodynamicflexibility(MoscovandLacourse1992)

Dynamicstretchingbymovementssimilartothetaskmdashforexamplelegraisesbeforekickinglungesbeforefencingarmswingsbeforeplayingtennismdashdonewithgraduallyincreasingrangeandspeedofmotionfacilitateneuralpathwaysthatwillbeusedinthetask(Facilitationmeansincreasedexcitabilityofneuronsbymeansofrepetitiveuseortheaccumulationofimpulsesarrivingfromotherneurons)Thesemovementsofgraduallyincreasingrangeandspeedofmotionrequiremuscularcontractionsincreasinglysimilartothoseofthetask(kickfencingattackserve)Thesecontractionscausearteriolesandcapillariesintheworkingmusclestodilateinproportiontotheforceofcontraction(McArdleKatchandKatch1996)Flexibilityimproveswithanincreasedflowofbloodinstretchedmuscles(Wazny1981b)

StaticstretchesdonotfacilitatethesepathwaysdonotpreparethenervoussystemandbloodvesselsinmusclesforthedynamictaskYouevensweatdifferentlywhenwarmingupwithdynamicactionsthanwhendoingstaticstretchesDuringdynamicexercisesyousweatalloverandyoursweatishotDuringstaticstretchingyousweatlittlemainlyonthefaceThistellsyouthatstaticstretchingisapoorwarm-up

Flexibilitytrainingisalsoposition-specificResearchdonebyNicolasBreit(1977)comparingtheeffectsofstretchinginthesupineandtheerectpositionshowsthat

a)subjectswhotrainedinanerectpositiontestedbetterinthispositionthansubjectswhotrainedinasupinebuttestedinanerectposition

b)greatergainswererecordedforbothgroupsinasupinetestpositionthaninanerecttestpositionThesubjectstestedintheerectpositionhadtoovercomeanextraamountoftensioninthemusclestheystretchedbecauseofthereflexesevokedbystandingandbendingover

Youcanusethepostcontractivereflexdepressionorincreasedldquostretchabilityrdquo(lowerresistancetoastretchfollowingastrongcontraction)causedbyanyoftheexplainedmechanismsbycontractingamusclebeforerelaxingand

theexplainedmechanismsbycontractingamusclebeforerelaxingandstretchingitThisincreasestheamountofpossiblestretchThecontractioncanbeshortmdash3secondsmaybeenough(NelsonandCornelius1991)Thestretchhastobedonewithinfivesecondsofrelaxationaftercontractionandpreferablyinthefirstsecond

Afterreachingamaximalstretch(maximalforyouatagivenstageofyourtraining)tensingthemuscletoholdthispositionlongerthanthefewsecondstypicallyusedtocausethepostcontractiverelaxationfurtherincreasesyourstaticstrengthinthismaximalrangeofmotionorstretchAstrengthincreaseinextremerangesofmotion(causedbysystematicisometricstretchingorresistanceexercisesinafullrangeofmotion)seemstobearesultatleasttoadegreeofthelongitudinalgrowthofmusclefibersLong-termexerciseinwhichhumanmusclestenseastheyarestretchedcauseschangesinthemusclefibersthatindicatetheirlengtheningthroughaddingnewsarcomeres(Frideacuten1984)Handeletal(1997)conductedastudyinwhichathletesdidcontract-relaxstretches(stretcheswithisometriccontractions)foreightweeksandshowedchangesinstrengthdisplayedthroughouttherangeofmotionthatindicatedlongitudinalgrowthofmusclefibersbytheadditionofsarcomeresTheoppositehappenswhenexercisesaredoneexclusivelyatareducedrangeofmotionmdashthereislossofsarcomeresandmusclesshorten(Williamsetal1988)

Strongmusclestenselessthanweakonestosupportthesameload(MoritanianddeVries1979Ploutzetal1994)ThestrongmusclescanbemoreelongatedwhilestillcomfortablyovercomingresistanceInthemusclesofstrongpeoplewhoregularlyovercomehighresistancemotorunits(severalmusclefibersandanervecellactivatingthem)synchronizetheiractionevenwhenovercominglowresistance(Hayes1976)ThismaybewhyathleteswhosethighmusclesarestrongenoughtoslideupfromasplittostandinguprightcanslidedownintoasplitwithlessmuscletensionandresistancetothestretchthanweakerpersonsPerhapswhenallmotorunitstensetogetherevenmoderatelythestretchreflexismoredepressedthanifonlysomemotorunitsweretensingveryhardeitherbecauseofstimulatingagreaternumberofGolgiorgansorbecauseofthemechanicaleffectonallthemusclefibersandtheconnectivetissueinserieswiththem

AspeopleagechangesoccurintheirmusclesthatareassociatedwithadecreaseinstrengthandflexibilitymdashlossofmusclemassandincreasedstiffnessoffibrousconnectivetissueDoesthatmeanthattheelderlycannoteffectivelyuseisometricstretchesNoitdoesnotmdashbecausethesechangescanbeoffsetby

strengthtrainingmdasheveninveryoldage(Fiataroneetal1990Evans1999)AslongasyourjointsarenotdeformedandpermitnormalrangeofmotionandthereisnocontraindicationforstrengthtrainingyoucanbenefitfromisometricstretchesWhatrangeofmotionyoucanachieveandhowfastdependsontheinitiallevelofyourflexibilityandstrengthIfyourmusclesarelongenoughforsplits(youcancheckitwithtestsshownearlierinthischapter)youmightbeabletomakethemstrongenoughtosupportyouinasplitmdasheventhoughgainsinabsolutetermsmaycomemoreslowlythaninthecaseofyoungpeople

CoordinationandflexibilitydependonyouremotionstoobecauseoftheconnectionbetweenthecerebellumandtheareasofthebrainresponsibleforemotionsTryjugglingbalancingorstretchingwhenyouareupset

TheopeningcautionyoureadisworthrepeatingMentalrigiditymdashtheinabilitytoabandonfixedideasasignoflowintelligencemdashisusuallyaccompaniedbyalowlevelofphysicalflexibilitymdashperhapsduetotheconnectionbetweenflexibilityandcoordination(Matveyev[Matveev]1981)andcoordinationisconsideredamotorexpressionofintellect(Wazny1981a)

RecapThefollowingfactorsarelistedinorderoftheirimportanceinimprovingflexibility

ThegreatestandfastestgainsaremadebyresettingthenervouscontrolofmuscletensionandlengthSpecialstrengthexercisescanstimulatethemusclefiberstogrowlongerandelongatethefibrousconnectivetissueassociatedwiththemuscleStretchingtheligamentsandjointcapsulesandultimatelyreshapingjointsurfacestakesyearsandbringsaboutthesmallestamountofimprovement(Matveyev[Matveev]1981)

9QuestionsandAnswersonStretchingThesearetypicalquestionsfromreadersofthisbookAmongthemmaybejustthetypethatyouwanttoaskStudytheanswersandperhapsyouwillbeabletoapplythemtoyoursituation

DoesThisMethodReallyWorkAndHowPeoplewhodontbelievewhattheyseeaskthevariationsofthequestionldquoIsittrulypossiblerdquobecauseIguesstheywerenotexposedtorationalsportstraining

QuestionIsittrulypossibletoproduceapermanentinstantlyaccessibleflexibilitythatrequiresnowarm-uporanyotherpreparation

AnswerYesOtherwisewhatisthepointofpracticingmartialartstechniquessuchashighkicksiftheyrequireawarm-upIpersonallyknowmanyathleteswhocandisplaymuchgreaterflexibilitywithoutawarm-upthanwhatIshowinthisbookOfcourseIcandoeverythingthatyouseeinthisbookalsowithoutawarm-upIfyourcoachorinstructorcannotteachyouhowtohavesuchflexibilitythenittellsyousomethingabouthisorherknowledgeofhumanphysiologyandofthemethodologyofsportstraining

QuestionHowlongittakestodofullfrontandsidesplitsusingyourbook

AnswerItdependsonyourstrengthandinitialflexibilitySomepeoplereachsplitswithinamonthwhileothersneedseveralmonths

QuestionWhydoesthebodyhaveanaturaltendencytopreventonefromdoingasplitIknowthatIhavetheabilitytodoasplitbecausewhenIdosidelunges(onelegextendedandonelegpulledinsupportingmybody)Icandoaldquohalf-splitrdquoThatisIcanfullyabduct(extendtotheside)onelegtillmypelvishitsthefloormdashbutwithmyotherlegpulledinunderneathmeIcandothiswithbothlegsbutnotatthesametimeWhydoesthenervoussystemhavetobetrainedtoallowforfullyabductingbothlegsatthesametime

AnswerTofindoutmoreaboutthenervoussystemreadaboutthereflexesinneurologytextbooksorreadchapter8ofthisbook

ApartfromyournervoussystemnotbeingusedtospreadingbothlegsatthesametimeyouradductorsmaybeweakWeakadductorstenseharderandstopyourlegssidewisemovementearlierthanstrongadductorswhenslidingyourlegsapartinastraddlestanceThewidertheanglebetweenyourlegsthelessefficientisyouradductorsleverageandthehardertheytensetokeepthelegs

efficientisyouradductorsleverageandthehardertheytensetokeepthelegsfromslidingapart

QuestionIwonderabouttheresultsofyourmethodinpeoplepastthirtyyearsofageIstartedtaekwondoinmylate30sandcurrentlyIam42yearsoldIwouldliketoknowifitispossibleformetodothesplitswithoutinjuringmyself

AnswerAslongasyourmusclesareresponsivetostrengthtraining(youfeeltheyaregettingstronger)theyarealsoresponsivetostretchingWehaveplentyoftestimonialsfrompeoplepasttheir30ssayingandshowingthattheyjustachievedafullsidesplit

QuestionMostofthestretchesyoushowarepracticeddailyatmymartialartsschoolInfactmostofthemweretaughttousinhighschoolAlsoisometricsordynamictensionisnothingnewtothiscountrySowhyshouldyourresultsbebetter

AnswerItisnotexercisesalonethatmakemymethodeffectiveItisthewayofarrangingtheminthepropersequenceduringaworkoutduringadayandduringaweeklycycleofworkoutsDoingthesameexercisesinthewrongorderreducestheireffectivenessIexplainhowvariouscoordinationspeedstrengthenduranceandflexibilityexercisesinfluenceeachotherSomeexercisesshouldfolloweachotherandsomeshouldnot

QuestionIpracticekarateandmyteachercanliftalegandholditsteadyabovehisshoulderWillyourstaticactivestretchesletmeachievethistypeofstrengthsoIcankickhigherandwithmorepower

AnswerYesandnoStaticactiveflexibilityexerciseswillhelptodevelopyourabilitytoliftandholdthelegbutnottomakeyourkicksmorepowerfulSpecificstrengthforakickeristhestrengththatletsyoupackawallopinakicknottoholdalegupSpecificstrengthforkickingisdevelopedbykickingaheavybagkickingintolayersofspongekickingwithbungeecordsattachedtolegsandotherdynamicexercisessimilartokickingStrengthjustlikeflexibilityisspecifictothespeedofmovementitsangleandrangeofmotion(McArdleKatchandKatch1996)

QuestionDoyouhaveascheduleofwhatwhenandinwhichorderstretchesaredonetoachieveafullsplitIhaveStretchingScientificallybutIthinka

specificroutinewouldbebetter

AnswerWhilethebookdoesnotgivespecific(specificforwhomandwhen)routinesitexplainstheprinciplesofselectingandsequencingexercisessoreaderswhostudiedchapters2and7knowwhentodowhattypeofstretchesdependingontheirneedsandlimitations

QuestionHowdoyougetonthosechairs

AnswerOnewayistostandonthemwhentheyareclosetoeachotherandthenspreadyourlegswiththechairsAnotherwayistoplacethechairssotheyareasfarapartasyourfeetinasplitandthendoahandstandbetweenthemloweryourlegsontothechairsandpushoffthefloorwithyourhandstoassumethefinalpositionWhentryingtolearnthisskillyoushouldstartbyusingtwobooksorsmallblocksofwood

QuestionHowoftenshouldsuspendedsplitsbetriedandhowdoyoumaintainyourstrengthandflexibilityonceyouhaveachievedasuspendedsplit

AnswerEverytimeyoucanliftyourselfoffthefloorwhilesittinginasplityouareprovingthatyouhaveenoughstrengthtodoasuspendedsplitIdonotseeanyreasonformostathletesevertotryanactualsuspendedsplitIdidittocatchyourattentionbutasfarasstrengtheninglegsgoestherearemanybetterandsaferexercises

QuestionIhavepurchased[StretchingScientifically]andyourvideoSecretsofStretchingWhilemysidesplitshaveimprovedmyfrontsplitsarestilllackingInmystyleofChinesemartialartswemustbeabletodropintofrontandsidesplitsIcanslowlylowerintoafullsidesplitbutifItrytodropintooneIcanonlycomewithinonefootofthefloorAsformyfrontsplitsIamstuckatlessthansixinchesfromthefloorWhatcanIdotoremedythis

AnswerOneofthewaysoftrainingfortheabilitytodropintosplitsisdevelopingsuchstrengthastobeabletoslideupfromasplittoastandingpositionYoualreadyknowtheexercisesyouneedforthispurposeandthemethodofusingthembecausetheyareshownonthevideoSecretsofStretching

QuestionArethesidesplitandthefrontsplitindependentordependentImeanthatifIcantdoasidesplitIcantdoafrontsplitandviceversaCanIdoanisometricstretchforasidesplitonlywithoutdevelopingmyfrontsplit

ability

AnswerFlexibilityisjoint-andmuscle-specificOnecanbeabletodoaflatsidesplitwithoutbeingabletodoaflatfrontsplitandviceversaIfyourhipjointshavenormalmobilitythenyoucanachievesittingflatinbothsplitsbutonlyifyouworkonbothofthemIsometricstretchingforoneofthesplitswillhelpsomewhatwiththeotherThereissometransferofthetrainingeffectbetweenthetwosplitsbecausesomemusclesarestretchedbybothofthemmdashbutnottothesamedegree

BodyAlignmentforHipStretchesQuestionWhatisthedifferencebetweensuspendedsidesplitswithtoespointingforwardandwithtoespointingupward

AnswerThesplitwithtoespointingforwardstressesmainlythethighadductorsandrequireslessoutsiderotationofthehipjointthanthesplitwithtoespointingupwardThesuspendedsplitwithtoespointingupwardstressesyourhamstringsinadditiontothighadductorsandformaintainingbalancerequiresgreateroutwardrotationofthehipjointthanthesplitwithtoespointingforward

QuestionMygoalistodoacompletesidesplitwiththetoespointingupwardCanIdoisometricstretcheswithmyheelsonthefloorandmytoespointingupwardWillthisstrengthenthecorrectmusclesorwillitthrowmyhipsoutofalignmentforsplits

AnswerThesafeisometricstretchforthesidesplitwiththetoespointingupwardisshowninsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

Turningyourtoesupwhileslidingdownintoasidesplitwithoutholdingontosomefirmsupportisaskingforamuscletearorworse(ajointcapsuletearoraligamentsprain)becauseofhavingnocontrolovertheslidinglegsandtheprecariousbalance(SeethesectiononldquoInjuriesandStretchingrdquolaterinthischapterfordescriptionsofoutcomeswithsuchastretch)Themostvulnerablemuscleseemstobetheadductormagnusbecauseinthetoes-uppositionabductioniscombinedwiththeexternalrotationofthethighsotheadductormagnusisstretchedmorethaninthenormalsidesplitwithsolesofthefeetontheground

QuestionIhavereadStretchingScientificallyandfindithelpfulIcannotdothesidesplitshoweverIambeyondthestartingpositionyoushowinyourbookbutnotatasidesplitIamnotclearonthepositionofthefeetWhengoingintoasidesplitshouldthesolesofmyfeetremainplantedonthegroundorshouldIallowtheinnersidesofmyfeettobeonthegroundwhichwouldresultinthesolesofmyfeetnotbeingplantedonthegroundWhenIallowthe

innersidesofmyfeettobeonthegroundmylegstendtobendatthekneescausingpainHowimportantisthepositionofthefeetinthestraddleposition

AnswerThepositionofyourfeetinthestraddlestance(orthehorse-ridingstance)isimportantforreasonsexplainedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoPlantyourfeetasshownonthefirsttwophotosinthatsubchapteraslongasyouareinthehorse-ridingstancemdashhoweverwideWhenyouspreadyourlegssowidethatyouarenolongerineventhewidesthorse-ridingstancethenyourfeetwillturnandyourweightwillbesupportedbytheinsidesofyourlowerlegsandfeetWhenyouaresolowinthesplitthatyourweightissupportedbytheinsidesofyourlowerlegsyourkneesshouldnothurt

QuestionInoneofmyKung-FutrainingsessionsIwastoldbyafellowstudentthatpracticinglegraisesinthemorningwasgoodforflexibilityItrieditoutonlytofindthatIhadpaininmykneesandhipsfromtryingitAfterreadingyourbookIdiscoveredthatmyhipswereinthewrongplaceandIwaskeepingmylegtoostraightNotsurprisinglythepainwentawayandIvestartedtomakeprogressMyproblemnowisthatwhenIminthewidehorse-ridingstanceIgetpaininmykneesCoulditbethatImmakingasimilarmistakeandcausingthepain

AnswerKneepaininthehorse-ridingstancemaybecausedbyawrongpositionofthefeet(notpointingforward)andbydoingtoomuchtoosoon(stancetoodeepstandingtoolong)Inthecorrecthorse-ridingstanceyoucannothaveyourlegsstraight

QuestionWhenIstandinkibadachi(thehorse-ridingstance)andtrytogolowerIgetapaininmylowerbackandtheonlywaytorelievethisistoleanforwardCouldyourecommendanystretchestorelievethepainAlsoIlosethestrengthtopinchthefloorafteracoupleofcyclesoftensingandspreadingmylegs

WhenIdothesidesplitIcantdothesplitwithtoespointingforwardIhavetoleanmywholeupperbodyforwardIfItrytodothesplitwithtoespointingforwardwhilekeepingmybodyuprightIfeelpainintheupperoutsideregionofthethighs

AnswerTheseproblemsareslightlydifferentbuttheansweristhesamefor

bothAtendencyforleaningforwardwhenstandinginastraddlestanceisnormalYouleanforwardbecauseyourpelvispositionsitselfforgreaterrangeofhipabductionbuttheweaknessorinflexibilityofyourlowerback(orboth)keepsyoufromkeepingyourupperbodyuprightasyourpelvistiltsforwardHowstraightyoucankeepyourtrunkdependsonthestrengthofyourbackerectorsandalignmentofyourlegsEvenatthelowestpositioninthesplittheyshouldbealignedlikethehorse-ridingstanceTodevelopflexibilityandstrengthofyourthighshipsandlowerbackinthehorse-ridingstancestarthighandwithfeetonlyshoulder-widthapartandgraduallyprogresslowerandthenwiderIfyouwanttomakefasterprogressdodeepsquatswithweightsWhendoingthesesquatsstandwithyourfeetashoulder-widthapartandtrytokeepyourtoespointingforward

Feelingpainintheoutsideofthehipjointresultsfromnottiltingthepelvisduringabduction(sidewaysmovement)ofthethighsNothavingenoughstrengthoftheinnerthighsfortensingthemwhilestandingfirmlyinthestraddlestance(ldquopinchingthefloorrdquo)canberemediedbysquatsandexercisesthatspecificallytargetinnerthighssuchastheadductorflysandadductorpulldownsshownonthevideoSecretsofStretching

QuestionIseemtobeverytightinthehipssowhenIkeepmybackstraightandtiltmypelvicforwardIcantgetasclosetothefloorasIcanwhenIleanforwardontoasmallchairIsthisOK

AnswerItisOKbutitisbettertodeveloptheabilitytostandintheproperhorse-ridingstanceasthestrengthandflexibilityofthethighshipsandspinecomesinhandyinotherexercisesAlsowhenyouleanonachairinyourisometricstretchesyoutaketheloadoffthethighssoyoudonotstrengthenthemasmuchaswhentheycarryyourwholeweight

QuestionInmymartialartsclassesIhavestudentswhohavestartedalittlelateinlife(28-50)ThemajorityoftheadultstudentshavemoderatetoseverehippainordiscomfortduringkickingdrillsandstretchingexercisesPleasenotethatsomeofthesestudentshavebeenwithmefortwoyearsandlongerandtheystillhavepainwithonlyamoderateincreaseinflexibilityIsthereanythingthatwecandowiththemorshowthemsoastoalleviatethispainanddiscomfortShouldtheybetakinganythingmdashforexamplesharkcartilageorsomeotherjointbuildingsupplementAndwilltheyevergetoverthishurdle

AnswerTheyshouldlearntheproperalignmentofthehipsforstaticanddynamicsidestretchesSeethesecondformoflegraisetothesideinchapter3ldquoDynamicStretchingrdquoandstaticstretchesinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo

QuestionAlthoughIcomewithinonefootofafullsidesplitmyrangeofmotionindynamicstretches(whenIswingmylegouttotheside)ismuchworseWhyisthis

AnswerMakesurethatyouletyourpelvistiltforward(ormovebuttockstotherear)whenyouraiseyourlegtothesideThisactionpermitsraisingyourleghighermdashjustastiltingyourpelvisforwardhelpsinthesidesplit

ManypeopleexperiencequiteabitofdiscomfortevenpaininattemptingthisdynamicstretchTheycanonlyraiseeachlegtoabout45degrees(andithurtsthemwhentheydothat)

TheirproblemTheytrytokeeptheirlegstraightandtoraiseitstraightsidewayswhileattemptingtokeeptheirwholebodystraighttooThisistypicallythecauseofdifficultiesandhippainamongbeginnersattemptingthislegraise

TodramaticallyincreasetheheightofthelegraisetothesideyouneedtotiltyourpelvisforwardasyouraiseyourlegsidewaysThealignmentofhipthighlowerlegandfootinaraisingsidekickshouldbethesameasshowninasideviewofthehorse-ridingstance(seesubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquo)TolearnitsproperformdothisStandwithyourfeettogetherextendyourrightarmtothesidehandatyourhiplevelpalmdownSlightlybendyourrightleginthehipandkneejointsFormyourfootcorrectly(knifefootsokutoinkaratebalnalintaekwondo)forthesidekick(bigtoeuprestoftoesdownedgeoffoothorizontalandtensed)RaisetherightlegsuchthatyoukickyourpalmwiththesideofyourfootStartfromhiplevelandgraduallyincreasetheheightoflegraisesMakesurethatyouleanforwardandyourkneeisslightlybentandthatitraisesaheadofyourfootKickingyourpalmforcesyoutoalignyourtrunkpelvisandthighjustrightforthegreatestrangeofmotioninyourhipjointsNoteespeciallytheamountanddirectionoftheforwardleaninthedrawingsbelow

Legraisetotheside

Anotherpurposeofkickingyourpalmistokeepthisdynamicstretchfromturningintoaballisticuncontrolledstretchandtopreventoverstretching

QuestionIamintomysecondweekofdoingtheearlymorningstretchiethelegswingsTheonlyproblemisthatwhenIswingmylegtotheside(andsometimesthefront)mybackclicksinaboutthecenterofmyspineIdonotclickwhenIbendmykneewhenIbringmylegbackdownWillIgetthesamestretchifIbendmykneewhenbringingmylegdownfromtheswing

AnswerYesIwouldsuggestcheckingthestrengthofyourbackmusclestoseeiftheirweaknessrelativetothepsoascausestheclicking

[TwoweekslaterthesamereaderwroteBythewaymybackisbetterForthesideswingsIdontthinkIwasleaningforwardortwistingmyupperbodyinthedirectionoftheswingenoughDoingthatseemstohavedonethetrick]

QuestionIfindthatanyextendeduseoflateralmovementinthehipssuchasforthesidekickortheroundhousekickcausesadullacheinmyhipsThisiseventruewhenItrytodomorningdynamicstretchesItseemsmyhipsinterferemorethanmymusclesTheyseemtopopalottoowhendoingthemorningdynamicstretchDoIhaveanyhopetoworkthroughthistoachieveflexibilityfortaekwondokickingIstheresomewaytohelpmyhipstrengthandmobility

AnswerMakesurethatyoualignyourthighshipsandtrunkasshowninthepictureabove(Legraisetotheside)andonthevideoPowerHighKickswithNoWarm-UpforsideandroundhousekicksIfyourhipsacheeventhoughyoudothesemovementsasshowninthisbookandonthevideothenseeanorthopedicsurgeon

QuestionWhenItrytoraisemylegtothesidemyfootturnsoutwardIsthisduetothetightnessofthemusclesinthelegandhipHowdoIgetoverthis

AnswerTurningofthefootoutwardduringlegraisestothesidemaybecausedbytightnessofthemusclesthatrotateyourthighoutward(externalrotatorsofthehip)TrytoincreaseyourhipsinternalrotationbystretchingyourexternalhiprotatorsSeethestretchesatendsofsubchaptersldquoStretchesleadingtothesidesplitrdquoinchapter5ldquoIsometricStretchingrdquoandinchapter6ldquoRelaxedStretchingrdquo

QuestionWhatisthedifferencebetweenlegraisesorfrontsplitswiththefrontlegstraightandbentattheknee

AnswerTheanglebetweenthethighsinafrontsplitandinfrontraise(kick)isgreateroritiseasiertoincreaseitwhenthefrontlegisbentatthekneebecauseyourhamstringisrelaxedthenExercisewithyourfrontlegstraighttobetterstretchthehamstring

HamstringsoriginateabovethehipjointandattachbelowthekneejointBendingyourkneerelievesthetensionofthehamstringandthuspermitsagreaterrangeofflexioninthehipjointInafullfrontsplityourpelvisisalwaystiltedtothefrontinrelationtothefrontthighnomatterwhatyoudowithyourkneesTiltingofthepelvisisnecessaryforrelaxingtheiliofemoralligamentofthehipjointoftherearthighYoucanachieveagreateramountofforwardtiltwhenthekneeofthefrontlegisbentbecausethenthehamstringofyourfrontlegismorerelaxed

QuestionIcandoafrontsplitbutwhenIattemptasidesplitIgetacertainamountofinchesoffthegroundandwhenItrytoslidefurtherintoadeeperpositionIcantbecausemyhipswontletmeandthenextworkoutsessiontheoutsideofmyhipsaresoreandtightHowcanIincreasetheflexibilityofmyhipssothatImaycompletethesidesplit

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoandinsubchapterldquoTestsofflexibilitypotentialrdquoofchapter8ldquoAllTheWhysofStretchingrdquoIfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistorestuntilyourhipsarenotsoreanymoreandthenpracticeyourstretchesstartingfromthe3-stepshorse-ridingstance(seephotobelow)Ifyoucannotperformthetestorassumethe3-stepshorse-ridingstancethenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforsidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

3-stepshorse-ridingstance

QuestionIpracticehamstringstretcheslyingonmybackbutIamabitconfusedastowhetheritisagoodideatoflattenthebackortomaintainthecurveinthelowerbackCanyoushedsomelightonthis

AnswerInsuchastretchkeepingyourbackstraightormaintainingnormallumbarlordosisstretchesmainlythehamstringsArchingyourback(theoppositeoflumbarlordosis)willputconsiderablestretchonthebackmuscles

DynamicStretchesandMorningStretchQuestionWhenyoudescribeldquolegraisesrdquoyourefertoaslowcontrolledliftingofthelegnotaquickswingingactioncorrect

AnswerControlledyesbutnotveryslowSeethebeginningofchapter3ldquoDynamicStretchingrdquo

QuestionIam39yearsoldandIamarelativelynewstudentoftaekwondo(4months)IhavebeenusingyourbookStretchingScientificallywithmuchsuccessMyconcerniswithmylegraisestotheside(dynamicstretches)Iamunabletokickmyhandasitseemsthatmylegsaretoolong(ormyarmtooshort)todothisonthesideIcandosowiththefrontstretchesbutwhenItrywiththesideIusuallyonlyreachmycalfatbestIhavetriedholdingsomethinginmyhandthatldquoextendsrdquomyreachbutIdontalwayshavesomethingavailableandthisfeelsawkwardWhenIhavenothingIusuallytrytofixaleveltoattainsuchasamarkonthewalltouseasareferencepointIdontseemtohaveanyproblemsbutitseemsthatmystretchescouldbemovingintoballisticterritorywithoutafixedtargetAdvice

AnswerHavingastopforexamplethehandforyourlegraisesorkicksisimportantonlyathighvelocitiesofmovementWhenyoudoyourlegraisesslowyoudonotneedanystop

WhenyoudotheraisesfastyoucantrybendingthekneeoftheraisinglegmoreandyoucanmakecontactwiththelowerpartoftheshinoruseakickingpaddleinsteadofyourhandifyourlegsareldquotoolongrdquoThehigheryouraiseyourlegsidewaysoveryourheadthecloseryouaretokickingyourhand

QuestionWhenIdothelegraisestotheback(dynamicstretches)IfeelthestretchinthehamstringofmysupportinglegasopposedtothequadofthelegthatisbeingworkedIsthisnormal

AnswerYesTheldquoweakestlinkrdquoisthefirsttorespondinanyexercise

QuestionIfdoingdynamicstretcheseverymorningresetsthenervouscontrolofmuscularlengthcantstaticstretchesbedoneinthemorningtoachievethe

sameeffectexceptforstaticflexibilityratherthandynamicSothenifeverymorningIdidstaticstretchingIwouldntneedawarm-uptoachievefullstaticflexibilitywouldI

AnswerPerhapsbutIdonotknowTheathleteswhousethemethodofstretchingexplainedinthebookStretchingScientificallyforafewmonthscandisplaytheirmaximalstaticflexibilityatanytimeanyway

TofindouttheeffectofdoingastaticstretchinthemorningwouldtakeanexperimentthatisnotlikelytobeeverconductedWhyBecausefromtheviewpointofpractice-orientedcoachesnoteveryquestionisworthyofresearch

YouseedoingdynamicstretchesinthemorninggivesanobservableincreaseinathletesdynamicflexibilitylaterinthedaywhetherornottheathletesdoanyfullROM(rangeofmotion)staticstretchesintheirmorningoreveningworkouts

ButathleteswhodofullROMstaticstretchesinvariablydodynamicstretches(orfastmovementsthroughoutthefullrangeofmotion)tooSofindingoutwhathelpsthemshowlargeROMinstaticstretchesmdashwhetheritisduetodynamicstretchesdoneinthemorningortostaticstretchesdoneinthemorningorjustaneffectofstaticstretchesdoneduringtheirregularworkoutsmdashrequiresconductinganexperimentthatcouldinterferewiththeirtraining

ThosewhoachievefullROMthroughisometricstretchesafterafewmonthsofcontinuingtrainingcandisplaytheirfullrangeofmotion(forexampledoasplit)anytimemdasheventhoughinitiallythisdidrequirewarmingupThisismuchlikeliftingweightsmdashforabeginnerestablishinganewpersonalrecordmayrequirecarefullywarmingupbutwithcontinuoustrainingafterafewmonthsthesameweightmaybeliftedcold

WhatandWhenForeveryrulethereisanexceptionmdashbutyouneedtoknowtheldquowhyrdquooftheruleandtheldquowhyrdquoandldquohowrdquooftheexception

QuestionWhendoIdodynamicstretcheswhenstrengthexercisesandwhenisometricstretches

AnswerDodynamicstretchesatleasttwiceperdayonceinthemorningandonceduringawarm-upforyourworkout

Dostrengthtraining2-3timesperweekendingwithisometricstretches

QuestionWhatsequenceofstretchesdoIfollowsincesomekickshurtmyback(Ihavehadbacksurgery)

AnswerEliminatestretchesthathurtyourback

QuestionDoIdothestretchroutinesaftermycardio[enduranceworkout]oraftermyweights

AnswerAfterbothAfterastrengthworkoutincludeisometricstretchesinyourstretchingroutineAfteranenduranceworkoutdonotdoisometricstretchesbutratherstaticrelaxedstretches

QuestionCanIdoanearlymorningstretchafterhavingmybreakfast

AnswerYesifyoucanperformasufficientnumberoflegraiseswithadequateintensityandheightwithoutthrowingupyourbreakfast

QuestionCanIdoanykindsofstretches(relaxedforexample)aftermymorningworkout

AnswerYesyoucandorelaxedstaticstretchesafterthemorningworkoutItwillnotdoanyharmifyouwillnotdoanyfullpowerormaximalforcemovementsforacoupleofhoursafterward

QuestionIjogorruneverymorningWillrunningorjoggingaftertheearly

morningstretchadverselyaffectmywholedaysflexibility

AnswerFortherunningorjoggingdoneaftertheearlymorningstretchtoadverselyaffectyourflexibilityyouwouldhavetoconsiderablyfatiguethemusclesofyourlegs

QuestionHowlongshouldyourestbetweensetsofdynamicstretches

AnswerWhatforIfyouneedtorestbetweensetsofdynamicstretchesyoushouldseeadoctor

QuestionWhileIdonotdostaticstretchingtowarmupbutratherdynamic(bythebythishasreallyimprovedmywarm-uptimethanks)Iwaswonderingifitisnecessaryaftertheendofaworkout(especiallyifIdidisometricstretching)todorelaxedstaticstretchesOrisitsafetoskipthemArethereanyrealbenefitstoperformingthem

AnswerThebenefitofdoingisometricandrelaxedstaticstretchingisincreasedpassiverangeofmotionandareducedamountofforceneededtoholdastretchmdashthatisthetensioninstretched-outpositionsTherelaxedstretchespermitstayinginmaximallyextendedpositionslongerthantheisometricstretchesDoingtherelaxedstaticstretchesafterisometricstretchesmayaugmentthesebenefits

Ifyouarenotinterestedinincreasingyourstaticflexibilitythendonotdostaticstretches

QuestionHowmanystaticstretchesshouldIdoinmyworkout

AnswerPickoneortwoisometricstretchesmdashforexampleoneforadductorsandoneforhamstringsmdashandoneortworelaxedstretchesforthesamemusclesDoasmanysetsofisometricstretchesasyouneedtoreachyourcurrentmaximumrangeofmotionbutdonotforceyourselfifyourmusclesaretiredandstaleThreetofivesetsperstretchshouldbeenoughThenafterisometricstretchesyoucandorelaxedstretchesforoneortwominuteseach

QuestionIsitsafetodosixorsevensetsofisometricstretchesinoneworkout

AnswerItshouldbesafeaslongasyoudonotfeelpainwhileexercisingIwouldnotbesurprisedthoughifyouweresosoreafterthisworkoutthatyou

wouldhavetorestthestretchedmusclesforafewdaysInisometricstretchesaswithmoststrengthexercisesitisneithersafenornecessarytoexhaustthemuscles

QuestionInyouropinionisitbettertoseparatetheisometricstretchingofthefrontandsidesplits(onalternatedaysforexample)

AnswerIsometricstretchesforbothsplitscanbedoneinoneworkouteitherinthewayshowninchapter7ldquoSampleWorkoutPlansrdquoorasisshownonthevideoSecretsofStretchingwhereafterasetofstretchesleadingtothesidesplitIstandinadeeplungeandtensethelegsYoumayalsoworkononeofthesplitsuntilyoureachyourdesiredROMItalldependsontheindividual

TomaketherightdecisionyouneedtopayattentiontoyourbodyandnotdisregarditswarningsYoualsoneedtobeingoodshapeIsometricstretchesrequirenormalstrengthwhichinthecaseoflegsmeansbeingabletocomfortablydoatleast10squatswithabarbellofaweightequaltoyourbodyweightEvenwithnormalstrengthyouneedtobewellrestedtoattemptisometricstretchesBythewayproperstrengthpreparation(resultingingreaterthantheabovedescribedminimumstrength)beforelearningthetechniquesofkickingpreventskneeproblemsandotherjointproblemstoo

QuestionThemorningsarethebesttimeofthedayformykarateworkoutsCanIdoisometricstretchesattheendofthosemorningkarateworkoutsordoIhavetodoisometricstretchesintheevening

AnswerItdependsonyourobjectiveIfhavinggreatdynamicflexibilitywithoutawarm-upduringthedayisnotyourobjectivethenyoucandoisometricsinthemorningIfyouwanttobeflexibleduringtheremainderofthedayafteryourmorningkarateworkoutyoucanpostponeisometricsaswellasotherstrenuousstrengthexercisesuntillateafternoonoreveningJustmakesurethatyouwarmupwellYoualwayshavetomonitoryourprogressifyourstrengthandflexibilitykeepimprovingwhileyoudoisometricsinthemorningworkoutsthenitisfinetodothemthen

QuestionIknowthatyouhaverecommendedmanytimesnottodostaticstretchesbeforedynamicmartialartpracticesUnfortunatelymostmartialartsschoolsthatIhaveseendostaticstretchesaspartoftheirwarm-upmineincludedFornumerousreasonsIdonotwanttoleavetheschoolsoIhave

adaptedaldquosystemrdquotogetaroundthisproblemandwouldappreciateyourcommentsFirstIarriveatclassearlyandIspendabout5-10minuteswarmingupandthenIdomydynamiclegstretchesIthengoouttoclasswhichusuallystartswithsomerunninginplaceoraroundthedojangpush-upssit-upsandthensomestaticstretchingWhenthispartcomesIsimplygetintothepositionsbutIdontreallypushthestretchatallSometimesIwillfeelaveryminorstretchinsomeofthepositionsbutthatisallIsthisaneffectivewaytogetaroundthestretchingissueorarethereproblemsevenwiththisldquolightrdquostretching

AnswerYesitisaneffectivewayofdealingwithanignorantinstructorJuststandinginapositionandpretendingtostretchwilldoyounoharmItisnotwhatthethingiscalledmdashforinstanceastaticstretchmdashbutwhatitdoesthatmattersIfyoustretchnotatallorverylittlethenyouwillnotweakenyourmuscles

Beverycautiouswhenyouactuallystretchstaticallyattheendoftheworkoutoranytimeyouassumealdquostretchingrdquopositionbecausesomemoronshavebeenknowntoapproachastretchingathleteandpushhimorherintoagreaterstretch

QuestionDostaticstretcheshavetobepartofaworkoutorcanIdothembythemselves

AnswerItisbettertodothemattheendoftheworkoutwhenyourmusclesarewellwarmedupThisappliesparticularlytoisometricstretchesYoucandorelaxedstretchesbythemselveswhenyouhavealreadycooleddownfromaworkoutbutdothemslowlysoyoudonothurtunpreparedmusclesSuchstretchingwillbemoredifficultandlesseffectivethanstretchingwhenyouarewarmedup

QuestionSincereadingyourbookandviewingthevideoSecretsofStretchingIhavedecidedtoredomyworkoutroutinesEventhoughIwanttodevelopaworkoutthatwillimprovemykarateskillsandflexibilityIalsowanttomaintainandevenimprovemymusclemassinmyupperbody

HereiswhatIhavecomeupwith

Days1235and6DynamicStretchingAMampampPM

Day1ampamp6TechnicalSpeed(techniquesampampkickingdrillssparring)

Day2ampamp5StrengthIhavelistedtheexercisesintheorderIdothem[Thelistofresistanceexercisesshowsisolationexercisesbeforecomplexmovements(legextensionsandlegcurlsbeforesquatsanddeadlifts)exercisesforstabilizingmusclesbeforetheprimemovers(deadliftsbeforehipadductorsandhipflexorexercisesabdomenexercisesbeforebackextensions)]

Day3Aerobics(jumproperunningsprintsrelaxedstretching)

Day4Off

Whatdoyouthink

AnswerBoththevideoSecretsofStretchingandthebookStretchingScientifically(chapter5ldquoIsometricStretchingrdquo)explainhowtoscheduleworkoutsbutyoumanagedtomissitYourTechnicalorSpeedworkoutmustprecedeyourStrengthorEnduranceworkoutaStrengthworkoutmustprecedeanyEnduranceworkoutwhichisfollowedbyadayofcompleterestoractiverest(easyfunactivity)DonotdoaTechnicalorSpeedworkoutonthedayimmediatelyfollowingeitheranexhaustingStrengthoranexhaustingEnduranceworkoutanddonotdoaStrengthworkoutbeforefullyrecoveringafteranexhaustingEnduranceworkoutbecausesuchsequencesofeffortsleadtoovertraining

InsingleworkoutsdonotworkonendurancebeforeanyotherabilitywiththeexceptionofstaticpassiveflexibilitywhichisdevelopedbyrelaxedstretchesStudyScienceofSportsTrainingforanin-depthexplanationofwhythesameexercisesgivedifferentresultsdependingontheirsequenceinaworkoutandintheweeklysequenceofworkouts

RegardingyourstrengthexercisesIsuggestthatinsteadoflegcurlsandextensionsyoudomoresquatsanddeadliftssincetheyarebetterforyourkneesBydoingthedeadliftsbeforeadductorexercisesandabdomencrunchesbeforebackextensionsyoubreaktheruleofneverfatiguingthestabilizersmdashinthisinstanceyourbackwhichstabilizesyourlegsorabdomenmuscleswhichstabilizeyourbackmdashbeforetheprimemovers

QuestionThebesttimeformetodomyisometricstretchesandstrengtheningexercisesislateatnightaround2330ormidnightWillthishaveanyeffectonmyflexibilitygainsordoesitmatter

AnswerLatenightisnotthebesttimeforworkingoutbutiftheexercisedoesnotinterferewithyoursleepingwellthenperhapsitisfineforyou

TheimportanceofgettingenoughofhighqualitysleepformakingprogressisexplainedintheneweditionofScienceofSportsTrainingInthatbookyouwillalsofindinformationonthebesttimesduringthedayfordevelopingdifferentabilitiesandskills

GenerallyitisbettertohaveafewhoursbetweentheendoftheworkoutandgoingtobedtoldquowalkoffrdquothefatiguetensionandexcitementoftheworkoutYoumaywanttotrydoingyourstrengtheningandstretchingexercisesinseveralshortsessionseachdedicatedtoonebodypartduringthedayratherthaninonelongsessionlateatnightForexamplesquatsandisometricstretchesinthefirstsessiondeadliftsandrelaxedstretchesinthesecondsessionordeadliftsaloneinthesecondsessionandrelaxedstretchesinthethirdfinalsession

StretchinginWorkoutsforVariousSportsAthleteswhoaskmewhatstretchestheyshoulddoastoundmeDonttheypracticetheirsportandknowtheirmovesDonttheyfeelwhichoftheirmovementsarerestrictedbytightmusclesAtypicalquestiongoesIhaveyourbookStretchingScientificallyhoweverIwashopingforsomethinggearedsolelyfora___[nameofanysporthere]Doyouhaveanythingonstretchingthatisdesignedfor___MyanswerStretchingScientificallyshowsstretchesformostmusclegroupsandsoanyonecanfindinitstretchestosuitanysportorindividualneedNeverthelessreaderskeepaskingsoherearesomespecifics

QuestionIsitrecommendabletodorelaxed(staticpassive)stretchesduringabodybuildingworkoutegstretchingthepectoralismusclesbetweentwosetsofbenchpresses

AnswerItdependsontheamountofresistanceinyourliftsandonhowstrenuouslyyoustretchThegreatertheresistancethemoredangerousitistodostrenuousstaticstretchesbetweensetsMaximalforceproductionisimpairedforseveralminutesafterstrenuousstaticstretchingYourownliftingexperienceshouldtellyouthatResearchconfirmsittoo(Kokkonenetal1998)

Maximalforceproductioninpurelyconcentric(fromastandstill)benchpressoneoftheeventsofpowerliftingispositivelyrelatedtothestiffnessofprimemovers(Wilsonetal1994)soflexibilitytrainingcouldaffectitadversely

QuestionIliftweightsandhaveboxingpracticeinadayWhichonemdashliftingorboxingmdashshouldIusedynamicandisometricstretchesbeforeandafter

AnswerDynamicstretchesinwarm-upsforeitherworkoutisometricstretchesafterliftingBoxingpracticeasarule(withveryfewexceptions)shouldprecedeliftingandthereasonswhyareexplainedinthesecondeditionofScienceofSportsTraining

QuestionIwanttoknowifyourmethodswillhelpincreasemyflexibilityinregardtodance(balletandjazz)ForexamplemosttechnicaldancekicksrequireanuprightposturewithaturnedoutstraightlegfromthehipwiththepelvistiltedforwardWouldfollowingyourmethodbeappropriateforthekind

ofbodyalignmentsIneedtoachieveorwouldtheyworkagainstmygoals

AnswerThemethodofstretchingdescribedinStretchingScientificallyaffectsprimarilytheneuralcontrolofmusclesandinthecaseofisometricstretchingalsostrengthensmusclesinextendedpositionsItworksregardlessoftheformofyourmovementsaslongasthemovementsthemselvesarenotinjurious

QuestionIhavebeenusingyourstretchingtechniquesforyears(offandonsince1989)andhavehadgoodresultswiththemWhatIamnowinterestedinisstretchingmethodsspecificallytoenhancethegolfswingietoimprovetheshoulderturnandincreasespeedandstrengththroughouttheswing

AnswerDuringyourgolfswingpracticeyoufeelwhichmusclegroupslimityourmobilityandinwhichpositionsFindinthisbookthestretchesthatgiveyouasimilarfeelingorusingtheprinciplesofstretchingyouknowfromthebookdesignstretchestosuityourneed

QuestionWoulddoingallstretchesforallthebodypartsbetoomuchflexibilitytrainingforkarate

AnswerIthinkitwouldbetoomuchforanysportandforanybodysmuscles

QuestionHowshouldIintroducethismethodintomymartialartsworkout

AnswerDodynamicstretchesatthebeginningofyourworkoutaftertheaerobicpartofthewarm-upThendoyourtechniquesorsparringAttheendoftheworkoutdoyourstrengthorconditioningexercisesthendoisometricstretchesandfollowthemwithrelaxedstretchesIfyoudoyourstrengthexercisesinaseparateworkoutthendodynamicstretchesinthewarm-upandisometricstretchesattheendofthatworkoutDorelaxedstretchesinthecool-downofanyworkouteitherafterisometricstretchesorinsteadofthemIdonotrecommenddoingisometricstretcheseverydayTwotofourtimesperweekdependingonthereactionofyourmusclesisenough

QuestionIdomartialartsandtwotothreetimesaweekaftereachgymworkoutwithweightsIrunforcardiovascularconditioningThisbeingthecasewhenshouldIincorporateisometricandrelaxedstretchesafterliftingandbeforerunningorattheendafterboth(ThisfirstsessionIdidIstretchedaftertherunasmyfinalexerciseanddidnotseemtoexperienceanythinguntoward)Ivealwaysthoughtstretchingistobedoneattheveryendtoreturn

musclestotheiroriginalrelaxedlengthaftertraining

AnswerFirstanendurancerun(evenonly20minuteslong)afterastrengthtrainingworkoutreducesgainsinstrengthThisisbecauseoftheconflictingdemandsthatstrengthworkandaerobicenduranceworkputonthebodyingeneralandonthemusclefibersinparticularThisissueisexplainedinseveralstandardtextsonexercisephysiologyThisconflictismostpronouncedifyouuseveryheavyresistancesuchaswhenattemptingtoincreasemaximalstrengthandlesspronouncedwhenyouareusingmoderateresistanceinahighnumberofrepssuchaswhenworkingonmuscularendurance

UsuallyathletesdotheirstrengthworkoutsondifferentdaysthanaerobicenduranceworkoutswithaperiodofrestbetweentheseworkoutssuchthatfatiguefromonekindofworkdoesnotimpairtheabilitytoperformtheotherThepreferredarrangementiswithaerobicendurancedonerightafterthetechnicalorspeedworkoutandmaximalstrengthworkdoneinaseparateworkoutonadifferentdaymdashbutitalldependsonthecurrentprioritiesandonyourspeedofrecoverywhichdependsonhowmuchyourunandliftDedicatingaseparateworkouttostrengthisusuallydonewhendevelopingmaximalstrengthisthepriorityInthiseventworkontheaerobicenduranceisreducedsofatiguefromitdoesnotinterferewithstrengthworkoutsandthestrengthworkoutisthefirstorsecond(aftertechnique)intheweeklyschedule

Allthisnotwithstandingifyourscheduleworksforyouthensticktoitmdashaslongasyouaresatisfiedwithyourprogress

Secondisometricstretchesarestrengthexercisessotheymaylosesomeeffectiveness(asfarasincreasingstrengthinthestretchedpositions)ifdoneafteranendurancerunIthinkitisbesttodothemattheendofastrengthworkoutafterotherstrengthexercisesIfyouwanttodoisometricstretchestogetherwithyourrunningthenitmaybebettertodothembeforetherunandrelaxedstretchesaftertherun

QuestionWhatstretchesdoyourecommenddoingbeforeandafterrunning

AnswerBeforelong-distancerunningyoucanforgostretchingandthendoallyourstretchesafterrunningFormiddledistancesandsprintsIsuggestthefollowingwarm-upandstretcheslightjoggingplusarmcirclesandarmswingslightjoggingpluskickheelstobuttocksmarchwithheeltotoeraiseslegraises

tothefrontlegraisestothebacklegswingsfronttobackwhilestandingononelegAftertherundoeitherisometricorrelaxedstretchesmdashoneforthecalvesthenoneforthehamstringsandoneforhipflexorsIfyouarenotveryfatiguedafteryourrunyoucanalsododynamicstretchesforlegsbeforetherelaxedstretches

IfsomeofyourmusclesaresotightbeforeanyrunthatyouthinkyouneedtostretchthemjusttorunwellmdashthenIthinkyoushouldseeadoctorandnotberunning

QuestionAreyouawareofanylong-termadverseeffectsofrunningorstrengthtrainingonflexibility

AnswerNorunningorstrengthtraininghavenoadverseeffectonflexibilityprovidedyoutrainrationallydoexercisesinthecorrectsequenceandprovideadequateresttoyourbody

QuestionIskateWhatstretcheswouldyousuggestforin-lineskating

AnswerBeforeputtingtheskatesondolegraisestothefrontbackandsidesWiththeskatesongetaholdonsomesupport(abenchorrail)anddosquatsanddeeplungestostretchthemusclesthatlimityourrangeofmotionGraduallyincreaserangeofmotionbyeitherextendinglegsfurtherbackorloweringhipsmoreAfterskatingdoeitherisometricorrelaxedstretchesmdashoneforthehipflexorsthatalsostretchestheshins(seeFrontofthethighstretchesinchapter5andinchapter6)thenoneforyourhamstringsandfinallyoneforyourinnerthighmuscles

QuestionHowshouldskierswarm-upandstretch

AnswerStretchesforcross-countryskiersFirstwarm-upwithwalkingandthenrunningwithsomeside-to-sideagilitymovementstowarmupanklesandkneesThendodynamicstretchessuchaslegraisesbeforeputtingtheskisonAfterputtingtheskisondoturnsandtwistsinonespotandthengetintoadeeplungepositionandswitchlegsslidingthembackandforthDonotgettireddoingthisbeforetherunAftertherunyoucandoituntilyourlegsaretired

StretchesfordownhillskiersFirstwarm-upwithwalkingandthenrunningwithsomeagilitymovements(sidetosidehopsorjumps)ThendodynamicstretchessuchaslegraisesbeforeputtingthebootsonthenwithbootsandskisondoturnsandtwistsinonespotAfterskiingwhilestillontheskisgodownona

turnsandtwistsinonespotAfterskiingwhilestillontheskisgodownonaverygentleslopespreadinglegswideandthenbringingthemtogetherseveraltimeswhichissimilartoisometricstretches

QuestionWhatwouldbeproperwarm-upandstretchesforswimmers

AnswerWarm-upandstretchesforswimmersarmcirclesandswingsfirstoutofwatertheninthewater(soapartofthemovementisdoneagainstresistance)AfterswimmingtakeatoweloraropeorastickanddoisometricorrelaxedstretchesforthearmsThendoisometricorrelaxedstretchesmdashoneforhipflexorsandquadsthenoneforhamstringsoroneforbothlowerbackandhamstringsandoneabdomenandhipflexorsstretch

QuestionWoulddoingweightliftingandallkindsofstretchesinaworkoutbetoomuchforonesmuscles

AnswerThisdependsonthepersonandtheselectionofexercises(includingstretches)Ifyoudonotfeelsoreaftersuchworkoutsthentheyareprobablyokay

FlexibilityandOtherAthleticAbilitiesQuestionSometimeswhenItrytodoisometricstretchingtomymaximumreachmylegstartstoshakeDoyouhaveanyideawhythatmighthappen

AnswerPerhapstheshakingiscausedbyimpairedinter-andintramuscularcoordinationduetofatigueIfsothenitmightberemediedbyimprovedmuscularstrengthormuscularendurance

QuestionHowmanytimesperweekshouldonedoisometricstretchesIsitthesameaswithliftingweightsinwhichcaseeachbodypartisexercised2or3timesperweek

AnswerBothisometricsandliftingweightsarestrengthexercisesTheybothshouldbedoneduringthesameworkout(strengthworkout)MoreinformationonthisandonrelatedsubjectsisinthebookScienceofSportsTraining

QuestionIamtheonlypersonatmyclubwholiftsweightssoyourmethodsarereallyconvenientformebutcantheothersexpecttoattainmaximumflexibilitywithoutenteringthegym

AnswerStrengthtrainingisnecessaryformartialartsandithelpswithdevelopingflexibilitybutitdoesnothavetobedonewithironweightsBodyweightexercisesandexerciseswithapartnermdashforexampleduringandattheendofatypicalmartialartsworkoutmdashcanbedoneinsteadofstandardexerciseswithweights

QuestionIwanttoincreasemyverticaljumpandmaximizemyflexibilityMycoachestellmeIhavetostretchmyhamstringscalfmusclesandAchillestendontoreachpeakjumpingabilityIsittrue

AnswerIdonotthinkthatimprovedflexibilityofthelegswillbeofanyhelpinjumpingupifyouhavenormalrangeofmotioninthehipskneesandankles

IfyouwanttoknowhowtocombineexercisesdevelopingstrengthjumpingabilityflexibilityandotherabilitiesinyourworkoutsforoptimumresultsreadExplosivePowerandJumpingAbilityforAllSports

QuestionDoyoubelievethatlargermusclesmakeyoulessflexiblethansmallerones

AnswerIfyoudefineflexibilityasapassiverangeofextension(howfarcanyouextendyourjointspassively)thennomdashlargermusclesdonotmakeyoulessflexibleIfyoudefineflexibilityasapassiverangeofflexion(howmuchcanyouflexyourjointspassively)thenyesmdashlargermusclescanmakeyoulessflexiblethansmallerones

QuestionCanrelaxedstretchingexercisespreventmusclesfrombecomingbulkyorbig

AnswerNo

QuestionHowdomyisometricstretcheschangeonceIamabletoliftmyselfupfromthefloorwhileinasplit

AnswerIfyouwanttofurtherincreasethestrengthofyourhamstringsandadductorsyoucantrytoincreasetheirtensionbyholdingweightsinyourhandsorputaweightedbeltonorpressorpullagainstsomeimmovableobject

QuestionToincreaseresistanceandthusthetensionofmymusclesinasplitIholdalongstickandpressitagainsttheceilingwhiletryingtoliftmyselffromthesplitWhatdoyouthinkaboutsuchawayofincreasingresistance

AnswerYourideaofusingalongstickthattouchestheceilingtoaddresistancehasanadvantageovermymethodofholdingweightsmdashitallowsyoutoapplyresistanceatpreciseanglesandinmomentsthatyouchooseItalsoseemssaferthanholdingweightsbecauseyoucanapplytensiongraduallyandreleaseitfasterthanyoucanthrowdownthedumbbellsThedrawbackcomparingtheuseofthesticktodumbbellsisthatyoudonotknowpreciselyhowmuchresistanceyouapply

QuestionYousaythatinanattempttodevelopexceptionalstrengthandflexibilityoneshouldcombineisometricstretcheswithdynamicstrengthexercisessuchasliftingweightsIfliftingweightswhatexercisesdoyourecommend

AnswerSquatslungesstep-upsdeadliftsgoodmornings

QuestionIwouldliketoknowhowyoufeelaboutfreeweightsforsomeonewhoplaystennisandisstudyingaikido[ortrainsforanytwoormoresports]DoyourecommendusingfreeweightsasasupplementaryformofexercisefortheseathleticendeavorsordoyoufeelthatdoingallthreeformsofstretchingissufficientIfyoudobelieveinusingfreeweightswhatroutinewouldyourecommendfortheabovesports

AnswerResistanceexercisesarenecessaryinsportstrainingeveniftheparticularsportseemstorequirelittlestrengthasameansofinjurypreventionandofpreparingthebodyforintensivetechnicalworkoutsNostretchescanreplacefreeweightsasameansofgraduatedresistancetrainingIcannotgiveyouanyldquoroutinerdquoforuseoffreeweightsbecausethechoiceofexercisesdependsontoomanyconstantlychangingfactorsforanyroutinetobeusefulandIcannotteachyouthemethodologyofsportstraininginafewsentencesInsteadIrecommendthevideoSecretsofStretchingwhichcoverstheprinciplesofgeneralathleticconditioningstrengthandflexibilitytrainingorthebookScienceofSportsTraining

QuestionYesterdayIdidaworkoutwithalotofkickingandtodaymyhamstringsaresoreIsthisduetomymusclesnotbeingstrongenoughOrnotflexibleenoughWhatshouldIdotostopmyhamstringsfromgettingsoreTheydonotgetsoreafterliftingweightsmdashonlyafterkicking

AnswerMusclesorenessisasignthatthestructuralstrengthofmusclesisnotcomfortablyabovethedemandputonthesemusclesKicklessandliftmoreMakesurethatyoumovethroughthefullrangeofmotionandgraduallyaddmoreweightinsuchexercisesassquatsgoodmorningsandstiff-leggeddeadliftsIncreasethenumberofkicksinyourworkoutsgradually

QuestionWhydoyouadvisedoinglongsetsofexerciseswithlowresistanceasapreparationforlow-repetitionandhigh-resistancestrengthexercisesandisometricstretches

AnswerMyrecommendationsincreasethestructuralstrengthofthemusclessotheyarelesslikelytobeexcessivelydamagedbystrenuousexercises(Excessivemuscledamageannouncesitselfasdelayed-onsetmusclesorenessoramusclestrainevenacompletemusclerupture)Thestructuralstrengthofamuscleisdeterminedbythestrengthandcross-sectionalareaoftheslow-twitchmusclefibersandbythestrengthoftheconnectivetissuewithinthemuscleSlow-

twitchmusclefibershaverelativelygreaterstructuralstrengththanfast-twitchfibersespeciallythefast-twitchfiberswithlowoxidativecapacities(FrideacutenandLieber1992LieberandFrideacuten2000)Ittakesmoreforcetostretchandultimatelytorupturetheslow-twitchfibersthanthefast-twitchfibersThisisbecausetheslow-twitchfibersaresmallerthanthefast-twitchfibersandhaveagreaterratioofcellularscaffoldingtothecontractileelements(whicharebuiltoflongthinproteinsthatareeasytotear)

Endurancetrainingthatisdoingmanyrepetitionspersetagainstlowresistanceincreasesthestructuralstrengthofslow-twitchmusclefibers(GleimandMcHugh1997)Suchtrainingalsoincreasesthestructuralstrengthoftheconnectivetissuewithinthemuscleprobablythroughtheanabolicactionofhormonesthataredeliveredtothemusclewiththeincreasedbloodflow(Tiptonetal1975)Theconnectivetissuedamageisconsideredanotheroneofthecausesofdelayed-onsetmusclesoreness(McArdleKatchandKatch1996)

QuestionDontyoureducetheflexibilityofyourlegswhenyoudokickingendurancetrainingforyourlegs

AnswerNotifyoumaintainyourflexibilitywithanincreasedamountofstretchingmdashasmuchasittakestoreachyournormalrangeofmotioninthecool-downstretchesaftertheworkoutandnextdayinthedynamicstretchesofthemorningstretch

QuestionIknowyourecommenddeepandheavysquatsforlegstrengthItrainathomeanddonthaveaspotternordoIhavetimetogotoagymImakickboxerandwouldliketoimprovemylegstrengthforuseinmysportandIwaswonderingwhatalternativetoveryheavysquatsImightuseseeingashowitsnotfeasibletosquatheavywithoutaspotterArethereotherexercisesIcoulddothatwouldproduceasimilarleveloflegstrength

AnswerSquatsanddeadliftsaretheeasiestliftstoself-spotIfyouneedaspotterforasquatthenyouareliftingtoomuchmdashespeciallyinthatyouareakickboxerandnotapowerlifterApersonwhotrainsprogressinggraduallycanself-spotsquatswiththehelpofarackorinemergencycaneasilydumpthebarweighingmorethanonesbodyweight

QuestionIdonthaveanyweightstodosquatsordeadliftsCanIsubstitutedoingahighnumberofrepetitionsofweight-freesquats(3setsof100

repetitions)

AnswerWeight-freesquatsmaystrengthenyourwholebodybutmainlyyourthighsTheweight-freesquatswillhavelittleeffectonthemusclesofyourlowerbackwhicharebeststrengthenedwithdeadlift-likemovementsagainstconsiderableresistance

QuestionWhenonedoesdynamicstrengthexercisesforthegroinandhamstringsinpreparationforisometricstretchesisitbetter(ornecessary)todotheexercisesusingthefullrangeofmotionForexampleregularhamstringcurlsuseaverylimitedrangeofmotionwhereasstiff-leggeddeadliftsworkthemuscleinastretchedposition

AnswerGenerallyyesdothestrengthexercisesinthefullrangeofmotionYoumayconsiderdoingheavydeadliftsafterallyourisometricstretchesforhipsIsometricstretchesleadingtothesidesplitandthefrontsplitinvolvestrongtensionsofpsoasmusclesthatattachtothefrontofthelumbarspineBackerectorsarefatiguedbydoingstabilizingworkduringheavydeadliftsbackextensionsorldquogoodmorningsrdquoandsomayspasmduringisometricstretchesforthesplits

QuestionIdarenotdonormalsquatswithabarbellbecausemywholehipandinnerthighareastightenupforaroundtendaysdespitestretchinginthemorningbeforeandaftertrainingIfIjustdohacksquatsIcanwakeupinthemorninganddoafullfrontandsidesplitDoinghacksquatsaloneavoidstargetingtheinnerthighmuscles(thisiswhyIamveryflexiblewithouttouchingtheinnerthighs)IfIdonttouchanyweightsIdropintosplitsmosttimesoftheday

AnswerThemostlikelycauseofthisexcessivesorenessandtightnessafterstrengthexercisesisthatyouarenotstartingwithsufficientlylowweightstomatchtheweaknessofyourmusclesandthenyouarenotprogressinggraduallyenoughsoasnottooverworkthemEverytimeyoufeeltightnessyoubecomealarmedandabandontheexercisethatexposedyourweaknessandthenwonderwhyyoustayweakinthatareaFortheshort-timesatisfactionofbeingabletodosplitswithoutwarm-upnowyouforsakeanyfurtherdevelopmentofbothstrengthandflexibility

QuestionIfalackofstrengthintheadductormusclespreventsdoingaside

splitdoesthissuggestthatajuniorhighcheerleaderwhodoessplitseasilyhastypicallystrongeradductorsthanforexampleanOlympicdecathletewhocannot

AnswerThelackofstrengthintheadductorsofthethighpreventsachievingandperformingondemandasidesplitifyouareusingisometricstretches

Yestypicallyalittlegirlwhocanslidedownintoasplitandthencanraiseherselfupfromthatsplitcanhavethighadductorsstronger(inrelationtoherbodyweight)attheanglesandextensionsoccurringinthesplitthanadecathletewhocanteventhoughhisabsolutemuscularstrengthmaybegreaterForexplanationofthedifferencebetweenrelativemuscularstrengthandabsolutemuscularstrengthseeScienceofSportsTraining

QuestionAfewmonthsagoIbegantrainingtodotheOlympiclifts(snatchandcleanandjerk)IamsostiffthatIcantreceivethebarcorrectlyinthecleanThemainproblemseemstobemyinabilitytoflexmyhipsfullywhilekeepingmylowerbackextendedThispreventsmefromkeepingmytorsouprightandthebarfallsforwardoffmyshouldersTwolesserbutstillsignificantproblemsaregettingmyelbowshighenoughandflexingmyanklesfarenoughinthelowsquatsoastoremainbalancedfronttobackwithoutleaningforwardTheneteffectoftheseproblemsisthatIsimplycantdoacorrectcleanCanyousuggestanyexercisesorwarm-upstohelpwiththeseproblems

AnswerYourproblemscanberemediedbydoinglotsofdeepandwidesquatswithoutabarbellandwithabarbellinbothfrontsquatandbacksquatpositionsFordynamicflexibilitydothesesquatsfastwithlightweightsandforstaticflexibilitydothemslowbutwithheavierweights

YoumightbenefitfromreadinguponananalysisoftheliftsSomeofthebetterbooksonthissubjectareavailablefromIronMind(ironmindcom)

QuestionIhadneverdonemuchinthewayofweighttrainingbeforeandlatelastyearIsufferedashoulderinjuryIwastoldthatIwasprobablynotstretchingmyshouldersproperlybeforeandafterweighttraining(Iwashavingmostproblemswiththeinclinebenchpress)

HavingstudiedStadionsvideoonkicking(PowerHighKickswithNowarm-Up)IamuncertainthatthestretchingmethodsIhavebeenshownarethemosteffectiveThesearestaticstretchesresistingagainstawallYourldquolawof

specificityrdquomakesmewonderifthereisabetterwayCanyouenlightenme

AnswerIneverdoanyformofstaticstretchingpriortoweightliftingoranyresistanceexercisesStaticstretchestemporarilyweakenandpredisposetoinjurythestretchedmusclesStaticstretchesaretobedoneafterandnotbeforeresistanceexercisesbutIamnotawareofanydetrimentaleffectofnotstretchingtheshouldersaftertheresistanceexercisesAfteralliftheresistanceexercisesaredonewithinnormalrangeofmotiontheywillnotreduceit

Yourproblemmayhavemoretodowithdoingtoomuchtoosoonimproperformofmovementsorimproperbalanceofexercises

QuestionYoudontlikehangingbackstretchesbecauseofpossibleligamentstretchingbutyourecommendstiff-legdeadliftsSodoyourecommendonlybendingovertoacertainextentwhendeadliftingietheweightloweredonlytokneeormidcalf

AnswerWhendonecorrectlythedeadliftdoesnotstretchlowerbackligamentsnoreventhelowerbackmusclesInformationonhowtodoadeadliftisinarticleldquoAdvancedStrengthExercisesforLowerBackmdashYourBestInsuranceagainstBackPainrdquopostedatwwwstadioncomstrength-training-for-sports-and-martial-arts

QuestionIhavebeendoingtaekwondoforsevenyearsnowandthestretchingdoneinclass(fartooquickandnotinthecorrectsequencethatyourecommend)hasneverreallyimprovedmyflexibilityIfindthatifIskiptraininginanyformforaboutaweekortwoIammoreflexiblebutthengetsorelaterafterresumingmytaekwondoworkoutEvenwhenfollowingyourguideafterataekwondosessionIamtoosoreandstiff(inmyhamstrings)toworkoutdailybyyourmethodWhatisthecauseofmysorenessandlackofprogressinflexibility

AnswerTherearetwopossiblecausesofyourlackofprogressinflexibilitydevelopment

1Thetaekwondoworkoutsarerunbyapossiblygoodfighterbutalousycoach(Yousaidthatexercisesarenotdoneinthecorrectsequence)

2YourmusclesaretooweakfortheseworkoutsSorenessafteraworkoutindicatesit

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyour

Myadviceistostopattendingtaekwondoworkoutsandgraduallybringyourflexibilitystrengthandendurancetosuchalevelthatafterafewmonthsyoucansafelyreturntotaekwondo

YourtraininghastobesystematicwithgraduallyincreasingworkloadsFollowtheadvicefromthisbookorthevideoSecretsofStretching

QuestionHowmanytimesaweekshouldIdostrengthexercisesbeforeIperformtheisometricstretches

AnswerThemostaccurateanswerisAsmanytimesasittakestogetstrongenoughfortheisometricstretches

StrengthtrainingisnottreatedindepthinStretchingScientificallybecauseitisaguidetoflexibilitytrainingforathletesmdashpeoplealreadyfamiliarwithstrengthtrainingThisbookisforathleteswhowanttoupdatetheirknowledgeofflexibilitytrainingandmaximizeitseffectivenessForstrengthtraininginformationseeeitherchapter6ldquoStrengthrdquoofthebookScienceofSportsTrainingorthebookExplosivePowerandJumpingAbilityforAllSportsAllyouneedtoknowaboutstrengthtrainingasitrelatestoisometricstretchesisinchapter5ldquoIsometricStretchingrdquoofthisbook

AsimpleruleforthosenewtostrengthtrainingTypicallystrengthexercisesforagivenmusclegrouparedonetwoorthreetimesperweekHowoftenyoushoulddostrengthexercisesdependsonyourreactiontothemIfyourmusclesaresorethenextdayaftereverystrengthworkoutevenifyoumakesomeprogressitmeansthatyouexercisetoooftenortoomuchIfyoudonotgetmusclesorenessbutmakepoorprogressitmaymeanthatyoushouldeitherexercisemoreoftenorincreasethenumberofrepetitionsortheresistance

QuestionYourecommendusingdynamicstrengthexercisesuntilthemusclesarereadyforisometricstretchesIdotwosetsof30repetitionsforeachmusclegroup(groinhamstrings)threetimeseverytwoweeksIsthisoftenenoughIgetsoreifIdotheexercisesanymorefrequentlythanthatWhichisbetterAhardworkoutonceaweekoralighterworkouttwiceaweek

AnswerSlowbutsteadyisbetter

QuestionWhenIstretchoutforataekwondoclassIfindthatforthenexttwodaysIamsoreandstiffingroinmusclesFromyourbookIreadthatthisisa

signthatthosemusclesaretooweakThisisthecasewherelongsetsofhighrepstothepointofburnareusedcorrect

AnswerPerhapstheyaretooweakorperhapsyoudotoomuchLongsetsofmovementsatfullrangeofmotionwillhelpifthemusclesaretooweakbutnotifyoualreadydotoomuch

QuestionHereismygeneralworkoutweekDynamicstretcheverymorningandeveningIdonoisometricstretchesyetasIfearthatmymusclesandtendonsareunpreparedforthemIamanxioustobegintohelpmygrossinflexibilityproblems

MondayWednesdayFridayWeighttrainingkickingdrills1-2milerunTuesdayThursdayTaekwondoclassSaturdayLightenduranceworkoutSundayOff

AnswerDoingweighttrainingpriortokickingdrillsaswellasweighttrainingforlowerbodyandrunningonthesamedayarestrangepracticesInyourcasebecauseyourunsolittlerunningonthesamedayasliftingweightsmayhavenoadverseeffectonyourstrengthButifyouareseriousaboutyourfightingformwhydoyourunsolittleProperarrangementsofworkoutsareexplainedinthebookScienceofSportsTraining

QuestionIm45andgettingbackintotaekwondoaftera20-yearlayoff(redbeltthen)Imingoodshapebuteven20yearsagomyflexibilitywasntthatgreatMygoalofcourseistodothesidesplitWhatdoyouthinkofmyworkouts

Myworkoutweekmorningwarm-upthen1-2setslegraisesallthreedirectionssomekickingpractice2wallsquats(leanbackagainstwalllowerdownandholdfor60seconds)Thenrelaxedstaticstretchesinthisorderfrontofthethighstretchinnerthighorbutterflystretch(PNFandrelaxonthisone)lowerbackstretchcalfandhamstringstretch(PNFandrelaxstyleonthisalso)ThenItrydoingasidesplitSomelightjoggingandImonmywaytoworkasamailman

DuringbreaksatworkIstretcharmsandshouldersdo2wallsquatsleaningagainstmytruckfor60secondseachthenIdo2setsoflowerbackandhamstringstretchesIalsodo2setsoflegstretcheseachabout40secAfterIgethomeeatandshowerIdoatleastonesetof12dynamiclegraisesallthreedirectionsTwiceaweekIhavetaekwondoclass(usuallyMondayand

directionsTwiceaweekIhavetaekwondoclass(usuallyMondayandThursday)WednesdayIdoTae-BoaerobicsclassFridaySaturdayandSundayarelightworkoutdaysnoclassesbutsameroutineotherwiseIdontworkonSundayandononeotherdayitrotatesOnmylightdaysItryandsqueezeinwhatIneedtoknowfortaekwondobesideskickingformsandself-defense

AnswerIthinkyoudotoomuchYouworkouteverydayoftheweekasifyoudidnotknowthatrestisanintegralandnecessarypartoftrainingAmorningstretchshouldconsistofdynamicstretchesperhapsoneortworelaxedstretchesforsomeparticularlyinflexiblemusclegroupbutnoisometricorPNFstretchesmdashespeciallybeforelongphysicalefforts

YoudotoomanyisometricstretchesfortoomanymusclegroupsmdashfivemusclegroupsjustinthemorningOneisometricstretchperonemusclegroupuptothreemusclegroupsstretchedperworkoutisplentyChangethestretchforamoreeffectiveoneonceitnolongerincreasesrangeofmotionToreachyourgoalofasidesplityouhavetodoexercisesthatarespecificallydesignedforreachingitYoualsohavetoobserveyourreactiontotheseexercisesandadjustyourtrainingaccordingly

QuestionYousaythatbicyclingisbadforflexibilityoflowerlimbsHavingbeenanavidcyclistIbelieveyouAndyousuggestthatrunningisabetteralternativeforcardiovascularconditioningTruecomparedtobikingtherangeofmotionismuchgreaterbutwouldntusingyourfullrangeofmotionwhilerunningintroducealdquobrakingrdquoeffectasyourfrontkneewouldbesignificantlyinfrontofyourcenterofgravityinturncausingharmfulstresstotheknee

AlsowhatothercardiovascularactivitiesdoyouthinkarenotdetrimentaltoflexibilityIcantthinkofanythatusethefullrangeofmotionofallthebodypartsinvolved

AnswerMyanswertoyourfirstquestion(onthebrakingeffect)NoToseewhyviewtheslow-motionrunonthevideoSecretsofStretchingTohavethisproblemapersonwouldhavetobepathologicallydiscoordinated

AnswertoyoursecondquestionTheactivitiesdonothavetousethefullrangeofmotionofinvolvedjointsmdashitisenoughthatthemusclesthatcrossthesejointsareatorclosetotheirrestinglengthSoforexamplejumpingropedoesnotreducetherangeofmotioninhipjointsunlikecyclingwheremostmusclesthatcrossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesof

crossthehipjointworkcontinuouslywhileconsiderablyshortenedExamplesofexercisesotherthanrunningandropejumpingthatarenotdetrimentaltoflexibilityareshadowboxingrunningupstairsandcross-countryskiing

RunningonskiswhetheronthesnoworusingaNordicTrackorotherskimachinepermitsfullextensionsinhipandkneejointssoitdoesnothavethesameeffectonflexibilityasbiking

AgeandStretchingQuestionIveseenyouradsonlearningtodosplitsafter50butImabitskepticalAfterallGeorgeDillman[whodemonstratesasidesplitsuspendedbetweentwochairswhichheachievedatage50]hasbeendoingmartialartsforalongtimeIveonlybeenatit1yearandamover50Howwillyoursystemovercomemylackofflexibility

AnswerOurmethodofstretchingdependsonmakingyourmusclesstrongerinstretchedoutpositionsItmeansthatyoucanimproveyourflexibilityaslongasyouasyoucanincreaseyourmuscularstrengthSoifyoucanmakeprogressliftingmoreandmoreweightsorovercomingmoreresistanceinanystrengthexercisesyoucanstretchmoretooToseeifyourbonestructureorligamentsarenotgoingtolimityourabilitytodosplitstryoursimpleTestsofFlexibilityPotentialshowninchapter8ldquoAlltheWhysofStretchingrdquo

QuestionIam15yearsoldandIamanxioustostartisometricsasIknowthatisometricstretchesarethequickestwaytoachievingsplitsIhavebeenveryinflexiblemostofmylifeandIamstartingmartialarts(taekwondo)IwanttoknowfromaphysiologicalstandpointwhyIcantdoisometricsIhaventgrownsignificantlyinquiteawhileDoesthismeanImreadyformoreintensetraining

AnswerMaybeyoucandoisometricsandmaybeyoucannotItdependsonyourskeletonsmaturity(whetheryouhavefinishedgrowingornot)andyourphysicianshouldbeabletotellyouonewayortheotherMygeneralrecommendationisthatyoungpeoplewhosebonesarestillgrowingdonotdoisometricstretchesanditsbasedontheadvicefromworld-renownedauthorities(seeChildrenandSportsTrainingandScienceofSportsTraining)

Itisrecommendedthatfifteen-andsixteen-year-oldsliftweightsnoheavierthan100oftheirbodyweight(TherationaleisgiveninScienceofSportsTraining)Foranormaladolescentlifting100ofhisorherbodyweightincommonliftssuchasthesquatdeadliftorbenchpressrequiresmuchlessthanthemaximalmuscularcontractionbutinisometricstretchesmusclesaretenseduptothemaximalvoluntarycontractionThatwouldexceedthemagnitudeoftensionthatisconsideredsafeforanimmatureskeleton

BecauseyoursportrequireskickingandnotdoinggymnasticsplitsIrecommendthatyouconcentrateondynamicstretchesasthemainmeansofdevelopingflexibilityanddosomerelaxedstaticstretchesattheendofacool-downafteryourworkouts

QuestionWhatshouldIfocusonwiththeyoungstudentsmdashmorestrengtheningorshouldIstillbefocusingonstretching

AnswerThatdependsonhowyoungthestudentsareWithlittlechildrendomainlydynamicstretchesWitholderchildrenyoucanaddstaticrelaxedstretcheswithyoungpeoplepastpubertyyoucandoallkindsofstretchingaslongastheyarestrongenoughInformationonstrengthtrainingforchildrenandyouthisinthebookChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappy

GenderandStretchingQuestionIveseenyouradHowcometherearenopicturesofwomendoingthechair(orany)splits

AnswerBecausenowomantookthetroubleofsendingaphotoofhersidesplitbetweenchairsYoucanbethefirst

ButseriouslymdashitappearsthatinmartialartsthereareevenfewerwomenwhoundertakeserioustrainingthanthesmallnumberofmenwhodoInothersportssuchasgymnasticsthesituationisdifferentandmanywomengymnastsdisplaysuchsplitseasilyThismayhavetodowiththelesserqualityofthemajorityofinstructorsinmartialartsascomparedtoinstructorsofgymnasticsaswellaswiththeathletesselectionprocessWomengymnastswhoarerationallytrainedbywell-educatedcoacheshavenoneedtostudymybookorvideoandsodonotsendtestimonials

QuestionIsittruethatfemalesaregenerallymoreflexiblethanmales

AnswerItistrueonlyifcomparingforexamplehipflexibilityofthesexesinthegeneralpopulationbutitisnottrueforindividualsandnotnecessarilytrueforotherjointsDontyouknowmenwhoaremoreflexible(inallmajorjoints)thanmanywomen

Femalesallovertheworldtendtohaveagreaterrangeofmotioninthehipjointandintheelbow(Alter1996)ButresultsofstudiesofdifferencesinflexibilitydoneindifferentcountriesmayvaryforotherjointsForexampleastudydoneintheUSAbyREKoslow(1987)showsthat17-and21-year-oldwomenhavegreaterrangeofmotionthan17-and21-year-oldmenintheshoulderwhileastudydoneinItalybyFRepiceetal(1982)showstheopposite

FromobservationofgymnastsmdashathleteswhoarebothselectedforflexibilityandworkalotonflexibilitymdashyoucanseethatwomengymnaststendtobemoreflexiblethanmenofthesameskilllevelIthastodowithdifferencesinthebonestructureandperhapswithwomengymnastshavingmorecompliantligamentsandusuallylessmusclemassaroundalljointsthanmengymnasts

QuestionIswomensabilitytokickhighmuchbetterthanmens

AnswerIfyourefertohighmartialartskicksmdashdeliveringhardimpactwhenkickinghighmdashthenbasedonmyobservationsIwouldsaynoIfyoumeandance-likekicksthenwomenshowgreaterrangeofmotionthanmen

SoundsinandaroundJointsQuestions(frommorethanoneperson)

1Ihavebeendoingoneofthestretchingroutinesfromthebookforthepastweekandhavenoticeda10increaseinmyflexibilityHoweverIhavenoticedthatmyhipsclickmorethantheyusedtoItdoesnthurtbutitdoesclickIsthisasignthatthehipjointislooseningupordoyouthinkIamdoingsomethingincorrectinthestretchingmethod

2SometimeswhenIamstretchingIhearapoppingnoiseinmyhipareaAfterthenoiseIseemtobeabletostretchalittlefurtherIwasjustwonderingwhatthepoppingnoiseis

3JustrecentlymyhiphasbeenpoppingalotAttimesIhavetomakeitpopinordertofeelbetterItalsosometimespopsjustbymewalkingAlsomykneedoesthesamethingWhatswrongandshouldIseeadoctor

4IamveryflexibleandfitHoweverforthepastmonthorsoIhavenoticedthatwhenIdostraightlegfrontraisesorwhatwecall`axekickswhilemyfootiscomingbackdownIwillfeelandhearapoppinginmyhipjointsWhatisthisfromandwhatshouldIdoaboutit

AnswerThenatureofnoisesinthejointsisbestdeterminedbyacompetentphysician

Increasedflexibility(rangeofmotion)maycausegreaterfrequencyofjointclickingorpoppingresultingfromanenhancedleverageofthejointsbones

PainlessclickingorcrackinginthejointsthemselvesisharmlessespeciallyiffollowedbythefeelingofreleaseoftensionandbyincreasedmobilityItusuallyhappenswhenajointispulledorbentintoagreaterrangeofmotionthanusual

ThereisanegativepressureinthejointsItkeepsjointsurfacesfittingcloselyJointsurfacesnormallydonottoucheachotherAthinlayerofsynovialfluidbetweenjointcartilagesprotectsthemfromrubbingagainsteachotherandthereisgas(ofacompositionsimilartoair)dissolvedinthisfluid

Thecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidand

ThecrackingsoundiscausedbythisgasdissolvingoutofthesynovialfluidandformingabubblebetweenjointsurfaceswhenthebonesarepulledapartfarenoughAfterseveralminutesthegasredissolvesintothefluid(Alter1996)Poppingorcrackingofjointsisnotharmfulpersebutmaybeasignofjointtightnesscausedbyoverlyorunevenlytensedmusclesmdashfromanimproperstrengthtrainingoraneurologicaldysfunction

Poppingorsnappingoutsideofthejointcavitymaybecausedbyaligamentoratendoncatchingonandthenslippingoverabonyprominenceorbydegenerativechangesinthejoint

SomenoisesmaybecausedbytightmusclesForexampleclickingorsnappingoutsideofthehipjoint(ontheoutsideofthepelvis)maybecausedbyatightiliotibialbandandmayberelievedbystretchesofthehipabductors(gluteusmediusgluteusminimustensorfasciaelataepiriformis)Clickingorsnappingtotheinsideofthehipjoint(frontofthepelvis)maybecausedbyatightpsoasMusclescanbecometightasaresultoftoomucheffortortoofrequentexerciseandnotenoughrest

AnothercauseofsoundsinajointisosteoarthritisWhenjointsurfacesarediseasedandthecartilageiseatenawaytheligamentsandtendonscrossingthejointgetslackTheirslackletsthemmoveinandoutoftheirgroovesmakingpoppingsounds

Loosebodiesinajointmakingcreakingnoisesparticularlyinthekneeandhipjointscanbearesultofchondromalacia(softeningofthearticularsurfaces)Thistypeofdegenerationisaccompaniedbyinflammationpainandswelling

KneecapsmayldquopoprdquowhentheysnapinandoutofalignmentwiththethighboneaskneesarebentandstraightenedThismaybecausedbyweakquadricepsCheckwithadoctorifthekneeshurtswellorgetsoreafterworkingoutorafterwalkingupordownthestairs

Clickinginthehipwhenextendingthehipjoint(aswhendroppingthelegafteranaxekick)andadductingthethigh(bringingitbackinward)afterabductingit(raisingittothesidewhilestanding)maybecausedbythetendonoftheiliopsoascomingbackoverthehipjointcapsuleItisnotpainfulunlessonehasinflammationofthebursa(bursailiopectinea)thatliesinfrontofthehipjointandbeneaththeiliopsoastendonAlsothetendonofthetensorfascialatamaysnapforwardoverthegreatertrochanterofthefemurasonemakessweeping

semicircularmovementswiththelowerlimbordoessquatswithfeetpointingoutThismayindicateweaknessofthethighabductorsSuchsnappingisseldompainfulbutdegenerationofthegreatertrochantermayresultwhenitisexperiencedoveralongperiodToremedythisproblemstrengthentheabductormusclesofthehipandstretchthetensorfascialatamdashoneoftheabductors(Arnheim1986)

Fallsorblowstotheoutsideofthehipcandamagethesuperficialtrochantericbursa(asackwithfluidthatliesbetweenthegreatertrochanterandtensorfascialataandpreventsthemfromrubbingagainsteachother)MajorbleedinginthebursamayresultinaclotthatwithtimewillchangeintoadhesionsorloosebodiesTheseadhesionsandloosebodiescancauseinflammationofthebursaandmakecreakingnoisesduringhipmovementInflammationofthebursaisverypainfulevenwhenoneisnotmovingSeeanorthopedicsurgeonoraphysicianknowledgeableinappliedkinesiologytomakesurethatallisokay

Snappingsoundsfromthehipmaybecausedbytheiliofemoralligamentmovingovertheheadofthefemurduringeitherhipflexionorabduction

PainorSorenessandStretchingIkeepgettingquestionsshowingthattheldquonopainnogainrdquofallacystillpersists

QuestionIboughtyourbookStretchingScientificallyandIameagertotryyourmethodIdontwanttohurtmymusclesandsodecreasemyflexibilityHoweverIamstillnotquitesurehowtodeterminewhenIamnotoverstretchingespeciallyduringdynamicstretchingandisometricstretchingWhataresomeofthefeelingsorsignstotellwhenIhavestretchedenoughforaparticularsetIfpainisoneofthemdoesthatmeanIshouldstretchtillithurtseverytime

AnswerYouhavestretchedenoughwhenyoureachthemaximalpainlessrangeofmotionpossibleatthegivenstageofyourtrainingInbothdynamicandinstatic(isometricandrelaxed)stretchingyouareoverstretchingifyoufeelpain

QuestionShouldIfeelaslightsorenessthenextdayortwoafterisometricstretching(3repsof30secsplitholdsbothfrontandside)AndsinceIdofeelsorenessafterthisactivitywhatshouldIdotostretchisometricallywithoutfeelingpaininmymuscles

AnswerSlightsorenessonceinawhileistobeexpectedintrainingbutsorenessoccurringaftereveryapplicationofthesameexercisesinyourcaseisometricstretchesisasignthatyouarenotreadyfortheseexercisesSeethebeginningofchapter5ldquoIsometricStretchesrdquoforhowtoprepareforisometricstretches

QuestionCanIdodynamicstretcheswhenIamsore

AnswerIthinkthatyoucandodynamicstretchessuchasrelaxedlegraisesandarmswingsIwoulddoonlyasmanyrepetitionsandsetsasIdfeelrelaxingandnottiring

QuestionOneyearagoIhadaligamentinjuryinmykneewhichtook6monthstohealAlsoImetwithanaccidentduetowhichIhadtostopmytrainingfor6monthsNowthatImtryingtocomebackstretchingisbecomingverypainful

EvenwithaminorstretchIexperiencerippingpainatthebackofthekneeIwasnevergoodatstretchingIexperiencenormalpainwhilestretchingtheleftlegbutIfeelsomethingtearingatthebackoftherightknee

IsthereawayIcanimprovemystretchingevenwithabadkneeIsitpossibletodosplitsevenwithanakneelikemine

AnswerAcarefulreadingofStretchingScientificallywouldtellyouthereisnosuchnonsenseasldquonormalpainwhilestretchingrdquoIfyoustretchthroughpainyoumayachieveyoursplitsbutyouwillregretitlaterWhetheryoucanachievesplitswithabadkneedependsontheexactnatureoftheinjuryoneffectivenessofrehabilitationandontherationalmethodofflexibilitytraining

QuestionWithinthetwomonthsthatIhavebeenfollowingyourprogrammyflexibilityhasimprovedagreatdealInthesidesplitIamlowerthanIhaveeverbeeninallmy[five]yearsof[karate]trainingUponreceivingyourvideotapeIstoppedgoingtokaratebecauseIwantedtoconcentrateonlyonmysplitsIdidnotwanttogothroughthepainofstretchinginclassInotherwordsIdidnotwanttomixthetwodifferentstylesofstretchingNowthatmyflexibilityhasimprovedIstartedtoattendkarateworkoutsagainandmyjointsaresoreWhenIkickIfeelsomepainevenwhenthekickisbelowthebeltIsthisnormalIknowforafactthatmyjointsaremoretightthanmostpeoplesIsitpossibletochangethis

AnswerRegardingyourquestiononthecauseofjointpainorsorenessafterreturningtokaratetrainingIcannotgiveyouadefiniteanswerbecauseIdonotknowenoughaboutyouandyourtrainingSomeofthepossiblecausesmaybe

a)poorkickingtechniquesuchasbadbodyalignmentnotleaningbackinroundhouseandsidekicks(seethevideoPowerHighKickswithNoWarm-Upforthepropertechniqueanddrills)

b)inadequatestrengthpreparation(asshownandexplainedinthevideoSecretsofStretching)

c)notenough(orwrong)dynamicstretchinginthemorningandlaterintheday(ithastobedonetwiceadayonworkoutdaysduringyourwarm-up)

d)doingtoomuchtoosoonor

e)abnormalorinjuredjoints(consultyourdoctor)

e)abnormalorinjuredjoints(consultyourdoctor)

QuestionAlthoughthebookandthevideogointodepthaboutstretchingIfoundthattheydidnotfullyexplainthestretchestobeperformedbythosewhosufferfromldquoweakkneesrdquoWhatstrengthexerciseswillstrengthenthemusclesthatstabilizetheknee

AnswerIfyourkneeshurtwhenyoudoastretchchangeitsoyourkneebearslessornoweightForexampleinhamstringstretchesoradductorstretchesleadingtoafrontorsidesplitplacethelowerendofyourthighonachairoronanysupportIfbendingyourkneesisnotaproblemyoumaydotheexerciseshownbelow

ThestrengthexercisesthatstabilizethekneeareallthosethataffectmusclesthatoriginateaboveandattachbelowthekneejointTheseexercisesaresquatsstep-upsdeadliftsandgoodmorningsIfyoucannotdotheseexercisesbecauseyourkneeswereinjuredthenyoucandoisometrictensionswithyourkneesheldatanglesatwhichyoudonotfeelpain

QuestionMygroingetsverysorewhenIdothesidesplitexercisesIsthereanythingIcandoaboutthat

AnswerStrengthenyourinnerthighmuscles

QuestionWhenItrytogodownintothesidesplitsIhurtverybadinmyhipsforupto2weeksIsthisnormal

AnswerItistobeexpectedifyouarenotreadyforsidesplitsanddonotknowhowtopositionyourpelvisSeesubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandthedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAlltheWhysofStretchingrdquoforinformation

ontheproperalignmentofpelvisandthighsIfapplyingthisinformationdoesnothelpthenseeadoctor

QuestionAfterahardsquashgamemyshoulderissoreandisbecomingchronicallysoreAlsomyshoulderjointsmakeallkindsofnoisesasImovemyarmsmdashcreakssnapspopsetcItfeelslikeligamentsandtendonsarecatchingonthingsandthensuddenlysnappingfreeThiscantbenormalisitSoIamdoingthestretchingroutinefortheshoulders

AnswerIdonotbelievethatstretchingyourshoulderswillhelpyouSorenessofyourshoulderthatbecomeschroniccanbecausedbyworkingouttoooftenbyweaknessofsomemusclesoftheupperbodythatcausesmisalignmentoftheshoulderjointandthusforcessomeofitsmusclestoworkinefficientlyandbyoverworkingofthebicepsbrachii(whichmaycauseswellingofitslongheadstendonandgrindagainstitsgrooveinthearmbone)

WheneverligamentsortendonsldquoarecatchingonthingsrdquothereisapossibilityofinflammationandeventualdamagetoinflamedstructuresAninflamedtendonofthelongheadofthebicepsswellsrubsagainstthebonygrooveinwhichitmovesandpopsoutofitAsaresultyougetbonespursinthisgrooveAlsotheligamentthatholdsthetendoninthegroovegetsoverstretchedsothetendonpopsoutofiteasierandgetsfurtheraggravatedThebonespursirritatethetendonandmayeventuallyfryit

Shoulderproblemsusuallystartwiththeimpingementsyndromemdashwhenthebicepstendonorrotatorcuffmusclesaresqueezedbetweentheheadofthearmboneandtoppartsoftheshoulderblade(thecoracoacromialarch)ThisimpingementcausesinflammationofthesubacromialbursaandthemusclespassingunderthecoracoacromialarchEventuallyyoucangetrotatorcufftears(partialorcomplete)andbicepstendoninflammationpossiblyendingwithitscompletetearoravulsion(detachment)fromitsoriginWhenyourmusclesandsubacromialbursaareinflamedthecartilageinyourshoulderjointmayalsobeinflamedandbadlydamaged(rippedandshreddedtothepointwhereitdoesnotevenresemblejointcartilage)Youwontfeelthedamagetoyourjointcartilageuntilthejointmechanicschangedrasticallybecausejointcartilagehasnopainreceptors

PartialtearsofmusclesandbonespursmayrequiresurgerytopreventmoreseriousinjuriestothejointandmusclesAsurgicalrepairofarotatorcuffor

bicepstear(oftenbotharepresent)mayputyououtofyoursportforatleastsixmonthsifnotforeverIsuggestyoureadManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbyDarleneHertlingandRandolphMKesslerThisexcellentbookshouldhelpyouevaluatequalificationsofphysicaltherapistsorevendesignyourownprogramoftherapy

AnothercauseoftheswellingofthebicepstendonmaybeadigestiveproblemInsomedigestiveproblemsthelymphaticsystemisoverwhelmedbytoxinsandcannotremovemetabolicwastefromtiredmusclesMusclesthenrecoverpoorlyandstaypainfulweakandsometimestenseDigestivecausesofyourshoulderproblemscanbeaccuratelydiagnosedandremovedbyadoctorspecializinginappliedkinesiologyTofindsuchadoctorinyourareavisitwwwicakcom

InjuriesandStretchingManypeoplewritetomewithquestionsthatcanbesummedupthusldquoIhaveaboo-booIhaveoverdonemyexercisesIhavetornthisorbrokethatwhatshouldIdonowrdquoBeingpoliteIanswertothiseffectldquoIthinkyoushouldntbedoingitbutnowthatyouhavedoneityoushouldseeadoctorrdquoIhavenocluewhytheythinkitmakessensetoaskwhattodoofsomeonewhohasneverseenthemandwhoisnotaphysicianbutaphysicaleducationteacherThebestIknowabouttreatinginjuriesisthisLookforthebestspecialistyoucanfindanddonotbotherwithpeoplewhodonotcomeacrossascompetentandfullycommittedtodothebestthatcanbedoneThenfollowthedoctorsorderswithoutsecond-guessingAgoodinjuryspecialistcantellyouinadvancehowyoursymptomswillchangeovertimeasyouhealwhenyouwillfeelimprovementandhowlongitwilltakeforfullrecovery

QuestionOnedaywhilestretchinginataekwondodojang[gym]inKoreaIwasdoingldquobutterfliesrdquo[seepicturebelow]

WhenmyinstructorsawthatmykneeswerenottouchingthefloorhecameupbehindmeandforcedthemhardandquicklytothefloorThemusclewaspulledintheleftgroinSincethenIhavebeenveryhesitanttostretchbecauseofdullpaininthatareaMaybeImdoingsomethingwrong

AnswerYesmdashyouweredoingsomethingwrongYouwereputtingupwithtoomuchnonsensefromastupidldquoinstructorrdquoNowyoushouldcontactanAppliedKinesiologistoraMuscleActivationTechniquespractitioneroraverygoodorthopaedicsurgeonandhopeforthebestMyexperiencewithphysiciansspecializinginappliedkinesiologyandwithMATpractitionershasbeenvery

goodandthosethatIhavemetarelessconservativeasfarasexerciserecommendationsgoandmoreknowledgeablepatient-orientedandeffectivethanalltheldquosportsmedicinespecialistrdquothatevertreatedme

Thesafestcourseofactionistoalsoseeanorthopedicsurgeonspecializinginsportsinjuries

QuestionAbout4monthsagoIwasstretchingandinjuredthebackofleftlegIwasdoingthesplitswithmyleftlegforwardandtriedtosinkdownfartherthanmybodywouldallowIfeltasuddenldquopoprdquopreciselywheremylegmeetsmybuttIfeltadullpainbutthoughtIwouldbeokayIcouldntrunorwalkfastforalongtimeNow4monthslaterIcanrunbuttheinjurystillpersistsSometimesIhaveadullpainintheareaorfeelsomediscomfortWhatmightthisinjurybeanddoyouhaveanyadvice

AnswerFeelingapopindicatesthatyouhadathirdorfourthdegreestrain(muscletear)Thisisseriousdamagemdashmanymusclefibersarecompletelytornfasciaisdamaged(inthefourthdegreestrainthefasciaandsothewholemuscleistornapart)ThegapinthemuscleisfilledwithbloodThebloodclotsandisthenreplacedwithastiffscarThebiggertheclotthegreaterthescarthelossofmusclesfunctionandthelikelihoodofrepeatinjuryInternalclotscanalsocalcifymdashturnintosharpbonelikebodiesmdashandkeepcuttingthesurroundingmuscletissueTominimizethedamagemusclestrainsmustbetakencareofimmediatelyIfnotthelossofmusclestrengthandelasticitymaybesuchthatfullfunctionwillneverberegainedandfurtherinjurieswilloccurbecauseofit

YousaythatafterfourmonthstheinjurystillpersistssoIassumethatitwasnottreatedbyamedicalprofessional(Ifithadbeenyouwouldbefullyrecoveredbynow)Afterfourmonthsofneglectthereislittlechanceofregainingmostofthepre-injuryfunctionIfyourmusclewastorncompletelybynownothingcanbedonemdashstitchingandreattachingisdonewithintwoweeksofthestrainIfitwasnottorncompletelythenmaybeitneedsremovaloftheexcessivescartissueorofcalcificationToseewhatyoucandotoregainwhatfunctionyoucanseeanorthopedicsurgeonandaphysicianspecializinginappliedkinesiologyInanycasedonotdreamthatstretchingisthesolutiontoyourproblem

QuestionYousaynottoexerciseuntilaninjuryorproblemistotallysolvedDoesthatmeanavoidingstretchingroutinesuntilajointishealed

AnswerUnlesstoldbyadoctorotherwiseIwouldavoidallexercisewithstrongtensionofmusclesaroundthatjointaswellasanymovementsatthemaximumrangeofmotionThismaystillleaveslowdynamicstretchesstaticactivestretchesandgentlerelaxedstaticpassivestretchesavailabletoyou

QuestionIwasdoingverywellforaboutamonthfollowingyourmethodThenItriedaddingthefrontsplitisometricsaftercompletingmyfoursetsof30-secondsidesplitsandIstrainedmygracilismuscleItseemedthatIjustoverworkeditAnysuggestions

AnswerYourgraciliscouldhavebeenexhaustedbythefoursetsofisometricstretchesforthesidesplitandsothefollowingisometricstretchforthefrontsplitwasmorethanitcouldtakeItisworthknowingthatthegracilisisweakenedbyadrenalstressthatcanarisefromworkorfamilystressorfromtrainingloadsexceedingonesabilitytoadapt

TospeeduprecoveryandtohaveachanceofregainingfullstrengthandfunctionincasesofmusclestrainsorligamentsprainsIrecommendseeingimmediatelyadoctorwhoknowsappliedkinesiologyAgoodappliedkinesiologistwillbeabletohelpyourecoverfromthisinjuryandpossiblyteachyouhowtoavoiditinthefuture

QuestionIjustrecentlypulledahamstringinmyrightlegdoingthefrontsplitIrestitforawhiletillthepainisgonebutitisthesamethingalloveragainwhenIresumeisometricstretches

AnswerAbsenceofpaindoesnotmeanthatrecoveryiscompleteWhenthepainisgonetherehabilitationbeginsmdashandthatisalongwayfrombeingreadyforthepre-injurylevelofactivityAnotherpossiblecausefortherecurrenceofyourmusclestrainisthatrestingyourinjuredhamstringdoesnotremovethecauseoftheinjuryHereismyadvice

a)Seeanappliedkinesiologistoranorthopedicsurgeonconcerningyourhamstring(orwhateverinjury)anddowhatyourdoctoradvisesyoutodo

b)Whenpermittedbyyourdoctorstartdoingthefollowingexercisesinthisorderwalkingclimbingstairsrunninguphillsquatshamstringcurlsstiff-leggeddeadlifts(orotherexercisesappropriateforwhatevermusclesyouhavetorehabilitate)Progressfromoneexercisetoanotheronlywhenfeelingnodiscomfortperformingthepreviousone

c)Onlyaftercompleterecovery(whenhamstringsorotherinjuredmusclesofbothlegsareequallystrongequallyflexibleandhaveequalendurance)canyoutryisometricstretchesinvolvingthosemuscles

QuestionAfterreadingaboutyourstretchingtechniqueinamagazineIdecidedtogetyourbookStretchingScientificallyandseeifitwouldworkformeIstartedinandgottoisometricsplitsThingsweregoingokayforawhileandsuddenlyIfeltmygroinmusclegivewayandalotofpainIguessedthatItoreamuscleandittookabouttwoweeksbeforeIstoppedfeelingpaininmygroinIputthebookbackontheshelf(afterthatexperiencewhowouldnt)anddecidedtopickitbackuptonightWellonceagainIgottoisometricsplitsIstartedreallyhigh(almostinawidelegstancewithmylegsstraight)andtensedmyinnerthighsWithoutwarningIfeltapopandagainthepainreturnedNowmygroinhurtsstandingnormallyandwhenpullingthighstotheinsideIm18andIloveweightliftingWhathaveIbeendoingwrongEverytimeIvetriedisometricstretchesIvetornsomethinganditstakenmeoutofcommissionTheremustbesomewaytocorrectwhatImdoingwrongandachievefull(orevenclosetofull)splits

AnswerWhathaveyoubeendoingwrongIsuspectthatyouhavenotgonethroughtheexerciseprogramofpreparingforisometricstretchesthatisdescribedatthebeginningofchapter5ldquoIsometricStretchingrdquoThesameprogramofexerciseswillhelpwiththefinalstagesofrehabilitatingyourmuscletears

YouwritethatyouloveweightliftingDoyoudomostofyourliftsexplosivelyorwithnearmaximalweightsIfsoyoumaybecapableoftensingyourmusclesverystronglyandveryquicklyIfyoudothatwithmusclesoftheinnerthighwhichmostpeopledonotexerciseforstrengthandmuscularenduranceinadductionmovementsyoucantensethemharderthantheirstructurecanwithstandandripthem(Ifyoutenseamuscleorpullonitveryquicklyitstendonmdashifhealthymdashstiffensandsotheenergyisabsorbedmostlybythemusclesbellywhichstretchesortearsmdashdependingontheamountoftheenergy)

OthercausesMusclesthataretiredorinflamedareeasiertotearthanwell-restedandhealthymusclesIfyoutakesteroidsorsupplementsthatincreasetheforceofyourmusclescontractionsthestructuralstrengthofthemusclesmaylagbehindtheircontractilestrengthandmusclebellyoreventendontearsarelikely

likely

ItisbadtotearamuscleItismuchworsetotearitagainYoucanfindoutthenatureofyourinjuryandhowtofullyrehabilitateitbystudyingbooksoninjuriesthatarelistedatTheAthletesBookshelfIespeciallyrecommendManagementofCommonMusculoskeletalDisordersPhysicalTherapyPrinciplesandMethodsbecausethisbookexplainshowtorehabilitateafteraninjuryaswellaswhatthelifetimeconsequencesareofnotlettinganinjuredmusclehealnotrehabilitatingitfullyandreinjuringitAnothertitleIrecommendisComplementarySportsMedicine

QuestionIgotyourbookStretchingScientificallyawhilebackandhaveseengreatprogressHoweverIvedevelopedaninjurytomypectineusmuscleonmyinnerleftthighIinjureditsometimebackexactlyhowIinjureditorwhatIdidtoinjureitItrulydontrememberItsbeennaggingmeforawhileandwhenItrytodothesidesplititpositivelykillsmewithpainIwasdowntoabout1-2inchesoffthefloorbeforethepainfromthisinjurycamebackandpreventedanyseriousfurtherattemptsIpaidmyfirstvisittoanappliedkinesiologisttodayThedoctorpointedtoastrained(orpossiblyslightlytorn)leftpectineusHesuggestedreplacingmyrunningprogramwithlotsofswimmingfrequenticingnoweightexercisesatallandlayingoffthestretchingIguessIhavetwoquestions

1InyourexperiencedoesthissoundreasonableorperhapsdoyouknowofanyotherexercisesIcantry

2IwassoclosetothesidesplitIcanwaitawhilelongertoallowaninjurytohealbutinageneralsenseIguessImaskingistherehopeWillIeverbeabletodoit

AnswerYesitsoundsveryreasonableIdonotsecond-guessaphysicianspecializinginAppliedKinesiologywhohasexaminedyouIfyouwanttokeepstretchingbeforeyourpectineushealsyouwillcrippleyourselfforgood

Donotbesoeagertopreserveyourldquoprideandjoyrdquomdashyournear-sidesplitstretchmdashattheriskofapermanentinjuryFirsthealcompletelythenrehabilitatecarefullyandthenstartworkingoutandstretchingmdashafterallwiththerightstretchingmethodthesillysidesplittakesonlyfromafewweekstoafewmonths

QuestionIamfifty-oneyearsoldingoodshapeForseveralyearsIhavenoticedthatmyrightlegismuchtighterthantheleftandrecentlyIhavenoticeddefinitepaininthemiddleoftherightbuttockthatalsoradiatesdownthelegAweekagoIwasdoingastatichamstringstretchsittingonthefloorwhenIfeltastabofpainacrossmylowerbackIhavehadprettybadspasmseversinceandIhavetroublestraighteningupaftersittingDoyouhaveanysuggestionsastohowcanIovercomethisandgetbacktotraining

AnswerItlookslikeyouhavealowerbackproblemthatwasdevelopingforseveralyearsmdashevenbeforeyoufirstnoticedthatyourrightlegistighterthantheleftTofindoutwhenandifyoucanexerciseagainseeanappliedkinesiologistorasomeonetrainedinmuscleactivationtechniques

QuestionIhaverecentlyrecoveredfromalow-backstrainandhavebeentoldtodosit-upsbackextensionsandlegextensionstokeepthemusclesinthisareastrongIwouldliketoknowifdoingtheseexercisesaftermymorningstretchwoulddefeatthepurposeofthedynamicandrelaxedstretches

AnswerNotheseexerciseswouldnotruintheeffectofthestretchesTomaximizetheeffectofbothexercisesandthestretchesyoumaystartyourmorningwithdynamicstretchesthendotheexercisesforyourbackandthendorelaxedstretches

QuestionInsubchapterldquoStretchesleadingtothesidesplitrdquoofchapter5ldquoIsometricStretchingrdquoyoustatethatpeoplewhoexperiencekneeproblemsshoulddostrengthexercisesWhatarethesestrengthexercises

AnswerClimbingstairssquatsanddeadlifts

QuestionWhatsortofinjurycouldresultfromdoingthesidesplittoesuppositionIbelievethatmythighwasnotrotatedenoughwhileIwasveryclosetothegroundwhenIrotatedmytoesmoretotheceilingIfeltapoppinginmylefthipSubsequenttothisIhaveexperiencedextremelysharppain(whichIassumeistheresultofnervedamageofsomesort)eversinceThepaininsittingrunsfrommysitbones[ischium]throughmyhamstringandintothecalfandankleareasTheinjurywasalmostayearagoandthepainofsittingistheworstbutithassubsidedmdashatfirstIcouldonlysitfor10minutesbeforehavingtogetupnowitisanhourIhavedutifullydonephysiotherapyexercisesandsubmittedmyselftochiropractictreatmentandIhavehadmypelvisx-rayed(no

problemthere)SpecialistscanfindnothingwrongexcepttosaythatitcouldbepressureonthesciaticnerveItookplentyoftimeoffimmediatelyaftertheinjuryandslowlyintroducedmymartialartsandstretchingroutineagainAllofthisanditisstillnothealedDoyouhaveanysuggestions

AnswerTodoasidesplitwithtoesuponehastostartspreadingthelegswhilesittingandnotslideintothissplitYouwouldnotgetintothistroubleifyouhadusedthestretchesshownintheStretchingScientifically

ItseemlikethespecialiststhatyouhaveseenarerightandthesciaticnerveispressedorirritatedbysomethingTofindoutwhatcausestheirritationandwhattodoaboutityouneedtoseesomeonewhoknowshowtotreatmusculoskeletalinjuries

QuestionYourecommendavoidingrelaxedlowerbackstretchesinastandingpositionsoasnottostretchligamentsUnfortunatelywhenIfirststartedtraininginmartialartsthestandingtoetouchwasoneofthemostcommonstretchesandIdidntknowanybetteratthetimeasIwasunawareofyourmethods

IsthereanywayofknowingwhetheryouhavestretchedtheligamentsofthespineandarethereanycorrectiveexercisesthatcanreshortenthemFurthermorecanhangingfromabarasinhanginglegraisesalsostretchlowerbackligaments

AnswerTofindoutwhetheryouhavestretchedtheligamentsofthespineseeanorthopedicsurgeonOverstretchedligamentsmaybeassociatedwithbackpainbecauseofhypermobilityofbackjointsorbecauseofentrapmentofthetissuesthatnormallywouldbekeptoutofthejointbytheligaments(HertlingandKessler1996)

IdonotknowifitispossibletofullyreshortentheoverstretchedligamentsWithageligamentsofthespinebecomeshorterbutsodothevertebraldisksandtheendresultmaybeligamentouslaxityandbackpainfromthecausesgivenaboveRehabilitationofoverstretchedligamentsconsistsofrefrainingfromstretchingthemanddoingstrengthexercisesforthemusclessupportingthespineIntimetheligamentsmayregainsomeoftheirintegrity(HertlingandKessler1996)

UnlessyoualreadyhaveweakenedligamentsandmusclesofthebackhangingfromabarshouldnotoverstretchthemForhealthypeoplehangingfromabar

fromabarshouldnotoverstretchthemForhealthypeoplehangingfromabardoesnotputsuchstressontheligamentsasbendingforwardwithahunchedbackItislikepullingonastickversusbendingit

NoSuccessManyproblemsdescribedherearisefromnotpayingattentiontowhatiswritteninthisbookandfromneglectingstrengthtrainingpreparationpriortostartingintensivestretchingprogram

QuestionItriedtodeterminemyflexibilitypotentialforasidesplitIcanttiltthepelvisforwardandrotatemythighoutwardIfIcantdothatthendoIhaveahipstructureproblemorisitjustthatmyhipligamentsareverytightWhatshouldIdotoovercomethisproblem

AnswerIthinkthatyouhavemisunderstoodthesidesplittestItseemsthatyoutriedtosimultaneouslytiltyourpelvisforwardandrotateyourthighoutwardThatmustbereallydifficultItrieditandIcouldnotdoiteither

ThetestdoesnotrequiretiltingyourpelvisforwardmdashonlyrotatingyourthighandraisingittothehiplevelReadthesubchapterldquoTestsofflexibilitypotentialrdquoinchapter8ldquoAlltheWhysofStretchingrdquocarefullyanddothetestasshown

QuestionIhavebeenusingisometricstretchesforthefrontandsidesplitsforthreemonthsandhadmadesomeprogressalthoughnotasmuchasIwouldhavelikedHoweverrecentlyIseemtohaveldquohitthewallrdquosotospeakandcanprogressnofurtherIamstillteninchesfromafrontsplitand14inchesfromasidesplitIhavedonetheldquosplittestrdquoandhavetherightrangeofmotionAreweakadductorsholdingmebackandwouldadductorfliesbethebestmethodoftargetingtheseareasMyoveralllegstrengthisverygoodotherwise

AnswerIfindeedyoupassbothsplittests(testsofhipjointsmobilityandthighmuscleslength)thenldquohittingthewallrdquomaybecausedbyweaknessofthemusclesstretchedinthesplits(thighadductorspsoashamstrings)sostrengtheningthemmayhelpInyourstrengthworkoutsdosquatsfrontandsidelungesdeadliftsandgoodmorningsMakesureyoudoyourstrengthexercisesinthefullrangeofmotionldquoHittingthewallrdquomayalsobecausedbydoingtheisometricstretchesallthetimethesameoldwaymdashwiththesameamountoftensioninthesamebodyalignmentonthesamesurfaceTrytensingharderleaningyourtrunkandbendingkneesmoreorlessandstretchingonmoreorlessslipperysurfaceperhapsevenslidingupanddowninstretchedoutstances

QuestionIhaveyourbookStretchingScientificallyandthevideoIbelievethatmyproblemismyhipAsachildIdislocatedmyhipandhavebeenmoreflexibleinonelegthantheotherWhenIdothestretchingexercisesIfeelpaininmyhipsbeforeIevenbegintofeelanytypeofstretchinmylegmusclesWhenIfirststarttodoasidesplitIcanonlymovemyfeetapart2-3feetuntilIgetwarmedupandthetightnessisfrommyhipsWhenIsittodobutterfliesmylegsdonotevencomeclosetotouchingthefloorIsthereanythingthatyoucantellmetohelp

AnswerYourproblemisaddressedinsubchapterldquoStretchesleadingtothesidesplitrdquochapter5ldquoIsometricStretchingrdquoandinchapter8ldquoAlltheWhysofStretchingrdquo(seethedrawingCorrectalignmentofthighsandpelvisinsidesplit)IfyoucanalignthehipsandthighsasshownontheTestofFlexibilityPotentialthenallyouneedtodoistostrengthenandstretchthemusclescontrollingyourhipjointsbypracticingyourstretchesinpositionsshownonthosepagesIfevenwithagoodwarm-upyoucannotperformtheTestofFlexibilityPotentialthenperhapsthestructureofyourhipjoints(thelengthandangulationoftheneckofyourthigh)doesnotallowsufficientmobilityforasidesplitInthatcaseyoubetterstoptryingbeforeyouinjureyourhips

ThefactthatthetightnessofyourhipsisrelievedbywarmingupmaymeanthatthecauseoftightnessisasofttissueresistanceratherthanthebonestructureTofindoutforsureseeeitheragoodorthopedicsurgeonoraphysicianknowingAppliedKinesiology

QuestionIamtwentyyearsoldandamextremelyinflexibleparticularlyintheshouldersandhipsIhavebeeninterestedinandworkedatmartialartsoffandonforthepastthreeyearsbutasmuchIwanttobegoodatitIamalwaysdisheartenedbymyinflexibilityIamalmostpositivethatIdonothaveandneverhavehadnormaljointrotationandIcannotdotheside-splittestinStretchingScientificallywhilekeepingmyhipsandraisedleginastraightlineThebookassumesthatmostpeoplewouldpassthistestandsaysnothingaboutwhatdotoifsomeonedoesnothaveldquonormalrdquorangeofmotionintheirhipjointsIrealizethatsincethebookdoesnotmentionitIprobablywillneverbeabletohavefullproperjointrotationbutIjustwanttoimproveitasmuchaspossiblenotnecessarilyformartialartsbutmostimportantlyformyhealth

AnswerIfyoudotheside-splittestproperlyandcannotpassitthenyoumaynothavenormalmobilityofyourhipjointsIfthemobilityofyourhipjointsis

limitedbytheirbonestructurethenyouwillnotbeabletodothefullsidesplitStillifyoukeepworkingonyourflexibility(butwithoutforcingyourjoints)youmayachieveagreaterrangeandeaseofmotionthanifyoudont

QuestionIsitpossibletoincreasetheoutsiderotationofthethighwithstrengthandorstretchingexercises

AnswerThatdependswhatlimitstheoutsiderotationofthethighItmaybelimitedbythebonestructureofyourhipjoint(nothingcanbedoneaboutthat)ortightnessofsofttissues(ligamentsandmusclesmdashthiscanbeworkedon)Ifligamentsatthefrontofthehipjointrestrictyourrangeofoutsiderotationandabductionthenflexingthehipjoint(leaningyourtrunkforward)shouldletyouspreadyourlegswiderbecauseitrelaxesthoseligamentsIfthemusclesthatresistoutwardrotationaretooshortthenexercisesmayelongatethemTrysumosquatsorballetsquats(withfeetpointingoutbutwithouttwistingtheknees)andstretchesinpositionsofmaximaloutwardrotationofthethighorcombinedmaximaloutwardrotationandabductionofthethigh

Asampleinitialpositionforastretchforoutside(external)rotationofthethighliefacedownbendoneknee90degreessotheshinisverticalletthatshinfallinwardanddownsoitisascloseaspossibletotheotherstraightleg

Asampleinitialpositionforastretchforcombinedoutwardrotationandabductionofthethighsitinhalflotus(halfIndiansquat)grabtheankleofthebentlegsoyoucanpullitupputtheotherhandonthekneeofthebentlegsoyoucanpushitdown

Anotheroptionistopatientlyworkonthehorse-ridingstancemdashstartinghighandwithfeetonlyshoulder-widthapartandgraduallyprogressinglowerandthenwiderJustmakesurethatyourstanceisperfectwithyourthighsparalleltotheflooratanywidthtoespointingforwardandchestupThewiderandloweryourstancethemoreforwardyouwillhavetotiltyourpelvisAtallstages(heightswidths)youmustbeabletododeepandcalmabdominalbreathingIfyourushandprogresstowideranddeeperstancesbeforebecomingcomfortableatthecurrentstageyoumayhurtyourkneessubluxateorfixyoursacrumandgetlowerbackandneckpains

QuestionIamfindingitquitedifficulttoassumethehalflotusposition(usedformeditationinShorinjiKempo[amartialart])althoughIamverycloseto

beingabletodofullsideandfrontsplitsIwonderifyoucouldrecommendanystretchesorstrengthexercisestohelpmegetintothelotusposition

AnswerToincreasetherangeofabductionandexternalrotationinthehiptryusingthisstretch

ItcanbemademoreeffectivebyputtingsandbagsonyourthighsclosetoyourbentkneesYoucanalsostretchonethighatatimesittingwithonelegstraightinfrontofyouandtheotherbentwithitsanklerestingonthethighofthestraightlegInsuchahalf-butterflystretchpressyourbentkneedownwithyourarmoruseasandbagtoincreaserangeofmotionandprovideresistanceasinisometricstretchesIthinkitisnotagoodideatoincreaseyourrangeofmotionbystretchingtheligamentsofyouranklesandkneesasthiswillpredisposeyoutoinjuriesItisbetternottodothelotuspositionrightthantohavelaxligamentsAlsoIhavenoticedthatthepeoplewhocandolotuspositiondonothavemuchmusclemassontheirthighsSlimthighsmaymakeiteasiertocrossthelegsandputthetopsoffeetoranklesonthethighsthanmassivethighs

QuestionIhavetriedyourstretchingmethodsandIfindthatthetensioninmyadductorsisgreatandIcannotreallygetanyclosertothefloorinthesidesplitsposition(Slidingdownfromthehorse-ridingstanceIamatleast16inches[40centimeters]fromthefloor)

Havingdonesprintsfor17-oddyearsand10yearsofweights(includingpowerliftingandOlympicliftingmovements)IknowIhavethestrengthbutfindIamcurrentlystuckIcannotdotheside-splittestandhavemyfootpointingupwardsasImovetotryandhavemyhipsinlinemyfootwantstopointtothesideIcangetquitelowdoingafrontsplitbuthavealittletroublegettingthehipstostraighten

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

ImnotquitesureifIhavereachedasfarasIcangoIsitjustmybody

AnswerWhatisthemaximalrangeofoutsiderotationofyourthigh(seephotobelow)

Ifitislessthan50degreesinthehipjoint(orlessthan70degreesoffootturnout)thenperhapsthatiswhatkeepsyoufromslidinglowerintothesidesplitThefactthatyourfootturnsinwardduringtheside-splittestseemstoindicatethatyoudonothaveenoughrangeofmotionintheoutsiderotationThismaybecausedbythebonestructureofyourhipjointortightnessofyoursofttissuesmdashligamentsandmusclesForsolutionsseemyanswertotheprecedingquestion

YourstrengthfromsprintingandliftingweightsmaybespecificforthesprintingandliftingmovementsyouhavedonebutnotforstandingintheverywidestanceswhenthighadductorshavetotenseinanearmaximalstretchDoingsumosquatsballetsquatsdeepfrontandsidelungesandthehorse-ridingstanceshouldimproveyouradductorsabilitytosupportyourweightinwidestraddlestances

ByhavingldquoalittletroublegettingthehipstostraightenrdquointhefrontsplitIassumeyoumeankeepingthepelvisfromtiltingforward(keepinghipsfromflexing)IfsothenyoutrytodothenearimpossibleInthefrontsplitthepelvisshouldbetiltedforwardtowardthefrontleg

QuestionIama36-year-oldmartialartistwhohasbeenpracticingabouteightyearsIhavebeenanathleteallmylifeandhaveusedmanystrengthandstretchingtechniquesYourmethodshavebeenthemosteffectiveformeAfterusingyourmethodsIfindmykicksarestrongerthanbeforeandIcanldquorecallrdquomymaximumstretchwithverylittlewarm-upTheproblemIseemtohavenowisthatIhavereachedaldquostickingpointrdquoinmysidesplitsandcantgetfurtherdownthanwhatyoushowinthethirdphotoofsubchapterldquoStretchesleadingto

thesidesplitrdquoinchapterldquoIsometricStretchingrdquo(seephotobelow)ImaintainmybodyintheuprightpositionwhendoingsidesplitsanddontusemyhandsforbalanceIusuallydothreetofivesetsholdingeachtensionfor20-30secondsandconcentrateonstrengthgainsasyousuggestIhaverereadyourbookseveraltimesanditappearstomethatImusingyourmethodscorrectlyWhythencantIprogressbeyondthestickingpoint

AnswerThecauseofastickingpointmaybeanyoneofthefollowing

a)lackofstrengthofallmusclesofthethigh(trylowsquatsone-leggedsquatsdeadliftsadductorflysadductorpulldowns)

b)nottiltingpelvisforwardwhilespreadinglegsintoasplitasshownbythedrawingCorrectalignmentofthighsandpelvisinsidesplitinchapter8ldquoAllTheWhysofStretchingrdquo(YourpelvismovesontheaxisjoiningbothhipjointsAforwardtiltmakestheinletofthepelvisfacefrontmorethaninanaturalpositionabackwardtiltmakesitfacemoreupward)

c)notgettingenoughrestbetweenworkouts(seetheScienceofSportsTrainingformethodsofevaluatingsufficiencyofrecoveryorreadinessforworkingout)or

d)doingisometricexercisestoooften(2-4timesperweekisenough)

QuestionIamstuckatmycurrentflexibilityrangeImabitsoreaftermyisometricstretchesIdonthaveanysharppainsmymusclesjustfeelstiffIfeelthissorenessintheareaabovemythighs[infrontofmypelvis]myinnerthighsdontbothermeInadductorflyesIcurrentlyuseaweightbootwithabout12lb

oneachfootIuse27lbfortheadductorpulldownload

AnswerYourproblemmayhavetodowithweaknessofyourpsoasmusclesmdashthesorenessinfrontofyourpelvisindicatesitItmaybecausedbyoverworkingthembynothavingsufficientlystrengthenedthemwithlegraisesbeforestartingadductorexercises(seethevideoSecretsofStretching)orbyawrongdietThismaybecheckedbyveryspecifictestsofAppliedKinesiology

QuestionIamalmosttwentyyearsoldingoodshapeandexerciseregularlyandeatverywellIcanreachafrontsplitalmostperfectlywithnowarm-upbutmyrangeofmotioninasidesplitisonlyalittleoverninetydegreesAfterjoggingandthenstretchingisometricallyforthirtyminutesincludingholdingmysidesplitwithnohandsfortwominutesmyrangeofmotionincreasessignificantly(aboutnineinchesoffthefloor)howeverthenextdaymyflexibilityisasifIhadneverstretchedatall

AnswerThefactthatyoucangetsoclosetothesidesplit(onlynineinchesabovethefloor)eventhoughittakesalongsessionofstretchingmeansthatthemostlikelylimitationofyourROMpriortothissessionandonthedayafteristheweaknessofyourmusclesandnotthestructureofyourhipjointsIrecommendthatyoufollowthewholeprogramofstrengthexercisesforhipsandthighsthatespeciallyemphasizesthemusclesthatlimitsidewaysmotioninthehipjointshownonthevideoSecretsofStretching

Ifyoustretchisometricallyfor30minutesthennowonderyoucannotmakeprogressDoingthismuchstrenuouseffortiscounterproductiveLookatthevideoSecretsofStretchingandseehowandforhowlongthestretchesaredone

AlsoconsiderifthejoggingthatyoudopriortostretchingistoointensiveortoolongAsImentioninStretchingScientificallyfatiguingenduranceworkshouldnotbedonebeforestrengtheffortsAerobicenduranceworkshouldnotbedonebeforestrengtheffortsforreasonsexplainedintheScienceofSportsTrainingbutlightaerobiceffortscanbeengagedinafteranystrenuousefforts(speedstrengthanaerobicendurance)asameansofspeedinguprecoveryThisiswhymostofthesampleworkoutsshowninStretchingScientificallyendwithmarchingorjumpingrope

Doyoustartyourisometricstretchforasidesplitfromthehorse-ridingstancepositionshowninthephotobelow(itisfromthesubchapterldquoStretchesleading

tothesidesplitrdquo(chapter5ldquoIsometricStretchingrdquo)Ifnotthenyoumaybeoverstrainingyourthighadductorssotheycannotrecoverfullybetweenworkoutsandsoyouarestuckatthesamerangeofmotion

ImpatienceSomanyaskldquoArewethereyetHowmuchlongerrdquoasiftheyhadnoexperiencewithanyphysicaltrainingandnosenseofitseffectsontheirbodies

QuestionIamwithinonefootofdoingacompletesidesplitHowdoyoufeelwhenyoucandoitImeandoyouonedaystartyourisometricsandgodownallthewaytoafullsidesplitforthefirsttimeIsthereanythingelseIcandotogetoverthehumpandbeabletodothesidesplit

AnswerYouwillnoticethatyouslidelowerandcanstandlowerorinawiderstraddlewithoutmuchchangeintheeffortandwithoutdiscomfortToldquogetoverthehumprdquokeeptrainingandletsmallchangesaccumulateuntilyoufindtobeeasywhatwasoncedifficult

QuestionWhatdeterminesthespeedofprogressinstretching

AnswerThespeedofprogressinstretchingdependsonyourinitialstrengthlevelandinitialflexibilitylevelandonhowrationalyourtotaltrainingprogramisNormallyittakeswellunderayeartodeveloptheabilitytoperformsplitsIwouldliketotakethisopportunitytogiveyouoneessentialtrainingtipConsiderisometricstretchestobestrengthexercisesandapplythemassuchUsesufficientrestbetweenworkoutsDonotdomoreexercisesthanyouneediedonotdomorethantwoisometricstretchesperworkout(youmaydoafewrepetitionsofastretchbutdonotdomanyvariousstretches)Donotoverworkanygroupofmuscles

QuestionWhencanIexpecttodoasidesplitviaisometricstretcheswithoutawarm-upIhavebeenabletodoasidesplitattheendofmyisometricworkoutforabouttwomonthsnowbutittakesabout3setsofstretchestogetthatfardownandIstillstartfromnearlythesameheightabovethefloor

AnswerThereasonsforyouhavingtowarmupbeforeyoucandoafullsidesplitmaybethat

1Yourexercisesalthougheffectiveenoughtoletyoudothesidesplitdidnothaveenoughtimetochangethemusclesofyourlegsasmuchasittakestodosplitswithoutanywarm-upor

splitswithoutanywarm-upor

2Yourbodyhasnotldquolearnedrdquoyetthatslidingintoasplitissafe(Thispossibilitycannotbeconsideredseparatelyfromthefirstone)

Inmyexperienceaninstantsplit(withisometricstretchorwithoutit)cantakefromacoupleofmonthstoafewmonthsafterbeingcapableofdoingafullsplit

Iwouldadvisedoingheavysquatslungesanddeadlifts(normalandsumo)untilyoucanliftweightsheavierthanyourbodyweightinthesquatandabouttwicethebodyweightindeadliftsandusingisometrictensionstoraiseupfromthestraddlestance(extremelylowhorse-ridingstance)andultimatelyfromthesidesplit

QuestionWhatarethepossiblecausesofinconsistencyinflexibilityMyownflexibilityisoftenveryinconsistentFromweektoweeksometimesevendaytodayitvariesanywherefromnearsplittothatofarankbeginnerIseemtohavetheworstflexibilityandmostsorenessadayortwoafteraparticularlygoodkickworkoutinwhichmylegswereverylimberandrelativelyfreeofpain

AnswerYousayldquorelativelyfreeofpainrdquoDoesthismeanthatmostofthetimeyourlegshurtIfsonowonderyourflexibilitysuffersmdashtiredorhurtmusclesarelessflexiblethanrestedandhealthyonesFromwhatyousayitseemsthattheinconsistencyinthelevelofflexibilityyoudisplayiscausedbyirrationaltrainingYoudonothaveenoughstrengthandmuscularenduranceforyourkickingworkoutsandsoaftersuchaworkoutyouaresoreandinflexible

QuestionIdliketoaskyouwhyafterachievingagreatstretchmymusclesseemtotightenagainForexampleIgetmyselfintoafulllotusandthenforawholeweekafterIcantgetevenclosetoit

AnswerIthinkthattherearetwopossiblereasonsforyourproblem

1Youmaybeoverstretchingyourmuscles

2Youmaybeoverworkingthemwithotherexercises

QuestionYouindicatethatsorenessafterisometricexercisesistheresultofoverdoingtheexercisesAfteranisometricworkoutIcanreallyldquofeelrdquothemusclesofmyhamstringsandinnerthighswhenIflexthembutthereisno

painDoesthismeanIamovertraining

AnswerItdependshowlongaftertheworkoutyoufeelthesorenessUsethesamejudgmentasyouwouldinthecaseofliftingweights

QuestionIntheeventthatItrainmyhipflexorsorgluteiveryhardandtheyfeeltiredorsoreshouldIskipdynamicstretchessinceIwouldusethosemusclestoraisemylegs

AnswerUsuallynotifyoudodynamicstretchescorrectlybutultimatelyitdependsonhowsoreyougetYoushouldnotbeinsuchapoorshapeastohavedifficultieswithafewlegraisesnextdayafterahardworkout

QuestionWhenonehasacoupleofdaysoffmdashduetomusclesorenessorjustrestdaysmdashdoesitcauseflexibilitytodecreaseandsetonebackintrainingschedule

AnswerFlexibilityusuallydoesnotdecreasemuchandmayevenincreasebecauseoftherestthemusclesgotIfyoudoisometricstretchesoranystrengthexercisesevenwhenyouaresorebecauseyouaresoanxiousnottoloseyourflexibilitytemporarilyyoumayinjureyourselfandloseitpermanentlyYoucandorelaxedstretcheshoweverevenifyourmusclesaresoreaslongasdoingthesestretchesdoesnotcausepain

QuestionIvebeenusingyourtechniquesforamonthnowwithgoodimprovementwhenIslidedownintoasidesplitHoweverwhenIsitdownandtrytospreadmylegsintoastraddletheredoesntseemtobeanyimprovementthereWhyisthis

AnswerThereasonswhyyoucanstretchyourlegsfurtherwhilestandinginastraddlestancethanwhilesittingarethese

1ToslidedownfromastraddlestanceyouusealternatingtensionsandrelaxationstosuppressyourstretchreflexandsotoslideyourlegsfurtherapartWhenyouaresittingyoudonottenseyourinnerthighsandevenifyouwantedtothereisnothingtogiveyouanadequateresistance

2Whenyoustandthemusclesofyourthighsaretensedandsothestretchreflexmaybedepressed(Duringanisometrictensionthestretchreflexisdepressed)Whenyouaresittingyourthighsarerelaxedandsothestretchreflexisnotdepressed

isnotdepressed

3Youhaveusedisometricstretchesforonlyamonthandthatisnotenoughtimetoshowmuchimprovementinyourrangeofmotioninastaticactivestretch(Spreadinglegswhilesittingwithnopressureagainsttheinsideofthelegsamountstoastaticactivestretch)

QuestionIhavebeentryingforacoupleofmonthstodothesidesplitMyproblemisthatIstillseemtobeaboutthesamedistanceoffthefloornowasIwasthen

Mytrainingroutineconsistsofgoingtothegym3-4timesaweekandliftingweightsforallpartsofthebodyIdosquatslegcurlslungesandhacksquatsformylegsThenwhenIgohomeandjustbeforeIgotobedatnightIdothe100reps[ofadductorflys]fortheinsideofmylegandthenIdotheisometricexercisesforthesidesplit

AnswerYoumaybedoingtoomuchIfyoudo100adductorflyesandisometricstretcheseveryeveningorevenjustontheeveningsafterliftingweightsinthegymthennowonderyouhavetighthipsandotherproblemsAtleastfourtimesperweekyouaredoingtwostrengthworkoutsforthesamemusclegroupsonthesamedaymdashifyouliftseriousweightsitisonlyamatterofashorttimebeforeyougetinjured

YoumayneedtodecreaseorincreasetheresistanceorchangethefrequencyofyourworkoutsmdashdependingonyourreactionFormethodsofmatchingyourtrainingtoyourrecoveryseeScienceofSportsTraining

StretchingMachinesandOtherStrangePracticesQuestionIhavehearditsaidbymanymartialartiststhatstayinginafullsidesplitforhoursatatimeincreasesflexibilityIsthistrueorjustamyth

AnswerJudgeityourselfWhatdotheyhavetoshowforit

QuestionCanastretchingmachinebeusedtoaidstretching

AnswerThereisnoneedforusingstretchingmachinesInrelaxedstretchesforthehipsandthighsyoucanaseasilyrelaxintoastretchonyourownonasmoothfloorIfyoutrydoingisometricstretchesforhipsandthighsinastretchingmachinethemachinewillmakeitmoredifficultforyoutotenseyourmusclesbecauseitpreventstheweightofyourbodyfrompressingonyourthighsandthusforcingthemtotensemoreTheharderyoutenseinisometricstretchesthegreateristhefollowingrelaxationandtheresultingstretch

Inmy25yearsoflivinginPolandIhavenotseenevenonestretchingmachineandIworkedoutinthebestequippedtraininghallsinWarsaw(atAWFmdashtheUniversitySchoolofPhysicalEducation)andinseveralothercitiesIdidntseeastretchingmachineanywherebecauseathletesdonotneedstretchingmachines(ActuallyIhaveneverheardorseenanymentionofstretchingmachinesinanycountryoftheSovietBlocIthinktherewasnotasinglestretchingmachineinthewholeSovietBlocmdashwhowouldneedit)Forable-bodiedpersonsthestretchingmachinesareawasteofmoneyassimplestretchesonthefloordojustaswellorbetter

Ifyouwanttostretchthemusclesofyourshouldersandarmsthenaropewithknotsheldbehindyourbackandworkedwithyourhandslikearosaryorprayerbeadsisallyouneed

Stretchingmachinesldquomaybeparticularlyhelpfulforspecialpopulationssuchastheelderlyandthosewithphysicalproblemsthatpreventthemfromexecutingcertainstretchesbythemselvesrdquo(ldquoStretchingMachinesrdquo1999)UnlessyouhavebeenseverelyinjuredorhaveacripplingdiseaseyoudonotneedamachinetoincreaseyourflexibilityManufacturersofstretchingmachinesknowittooThe

editorsofGeorgiaTechSportsMedicineampampPerformanceNewsletterreportastudyofstretchingmachinesconductedattheUniversityofOregonandfundedbyacompanythatmanufacturesstretchingmachinesThestudyshowedflexibilitygainsamongpeoplewhostretchedonthemachinesbuttheirgainswerenotcomparedtothepeoplewhostretchedwithoutmachines(ldquoStretchingMachinesrdquo1999)

OtherQuestionWhatisthedifferencebetweenyourbookandyourvideoonstretchingDoIneedthevideoShouldIbuyyourvideotogetmyfullflexibility

AnswerStretchingmethodsshowninthebookandonthevideoarethesameThebookshowsstretchesforthewholebodyItonlymentionsbutdoesnotshowexercisesotherthanstretchesthatdevelopstrengthandendurancewhilepromotingflexibilityThebooktellsyouallthatyoumustknowaboutflexibilitybutyouhavetodeviseyourownexerciseprogramonthebasisoftheprovided(andabundant)information

ThevideoshowsstretchesaswellasrecommendedenduranceandstrengthexercisesforyourlegsandtrunkThevideoisoftheldquodo-alongrdquotypeIfyoudonotknowmuchaboutstrengthtrainingifyourflexibilitysuffersbecauseoflackofstrengthifdoingstretchesmakesyourbacktiredifyouareoftensoreafteraworkoutmdashthenthevideomayhelpyou

QuestionWhydontyoumakeavideoforathleteswhohaveaparticularlevelofflexibilityforexamplethosewhocannotreachtheirtoes

AnswerThismethodworksregardlessofanybodyslevelofflexibilityExercisesaredemonstratedatafairlyhighrangeofmotionbutonecandothematanyrangenomatterhowlowandincreaseitgradually

ResourcesforFurtherStudyScienceofSportsTrainingHowtoPlanandControlTrainingforPeakPerformancebyThomasKurz(IslandPondVTStadionPublishingCompany)2001

Thiscomprehensivetextdelvesdeeplyintotopicssuchasspeedinguprecoveryusingtime-andenergy-efficienttrainingmethodsavoidingovertrainingandinjuriesapplyingprovenmethodsoftrainingtospecificsportsandmaintainingahighlevelofconditionandskillsforyearsYouwilllearnwaystoplanandcontroltrainingforeachworkoutoveraspanofyears

SecretsofStretchingExercisesfortheLowerBody(DVD98min)featuringTomKurz(IslandPondVTStadionPublishingCompany)1990

ThisvideofeaturesanintroductiontogeneralconditioningandfollowsthatwithfourexerciseroutinesmdashoneforbeginnersoneforintermediateandtwoforadvancedathletesYouwilllearnplentyofhow-tosThefocusisoncombiningflexibilitytrainingwithstrengthtraining

PowerHighKickswithNoWarm-Up(DVD80min)featuringMacMierzejewski(IslandPondVTStadionPublishingCompany)1996

Thisvideoteacheseverythingthereistoknowaboutkicksbodyalignmentsthatallowkickinghighandwithpowerwithoutanywarm-upfootworkdrillsanddevelopingpowerSimpleexercisesmakesurethatyourhipsandkneesdonthurtwhenyouthrowhighsideandroundhousekicksYouwilllearntheldquolittlerdquodetailsofkickingtechniquesthatletyoukickhighandwithpowerwithoutawarm-upwhileatthesametimereducingyourchanceofinjury

ExplosivePowerandJumpingAbilityforAllSportsAtlasofExercisesbyTadeuszStarzynskiandHenrykSozanski(IslandPondVTStadionPublishingCompany)1999

HowwellyoujumpandhowpowerfullyyoupunchpullorthrowdependsonyourexplosivepoweronyourspecialenduranceforexplosivemovementsandonyourspeedcoordinationandflexibilityExplosivePowerandJumping

AbilityforAllSportstellsyouhowtodevelopeachoftheseabilities

ChildrenandSportsTrainingHowYourFutureChampionsShouldExercisetoBeHealthyFitandHappybyJoacutezefDrabik(IslandPondVTStadionPublishingCompany)1996

HereiswhatLyleJMicheliMDDirectorofSportsMedicineatChildrensHospitalBostonPresidentoftheAmericanCollegeofSportsMedicineandFellowoftheAmericanAcademyofPediatricssaidaboutthisbook

ldquoThisbookrepresentsthecumulativeknowledgeandexperienceoftheauthorandmanyofhis[EastEuropean]colleaguesrelatedtotheprogressivepreparationandtrainingforchildreninorganizedsportsrdquo

AppendixAHipJointandShoulderJointinAbduction

ThefollowingphotographstakenbyProfCiszekandDrSmigielski(1997)showconfigurationofthebonesandligamentsofthehipjointandtheshoulderjointinpureabductionandinabductionwithexternalrotation

Fig1Bonesofthehipjointinmaximalabductionmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4roofofjointsocket

Fig2Bonesofthehipjointinmaximalabductionmdashbackview

1roofofjointsocket

2femoralneck

Fig3Bonesofthehipjointinabductionwithexternalrotationmdashfrontview

1femoralhead

2femoralneck

3greatertrochanter

4lessertrochanter

Fig4Bonesofthehipjointinabductionwithexternalrotationmdashbackview

1greatertrochanter

2lessertrochanter

3femoralhead

Fig5Bonesofthehipjointinabductionwithmoreexternalrotationmdashbackview

1roofofjointsocket

2greatertrochanter

3lessertrochanter

Fig6Bonesofthehipjointinabductionwithexternalrotationmdashtopview

1iliacfossa

2femoralhead

3femoralneck

4greatertrochanter

Fig7Bonescartilageandligamentsofthehipjointinmaximalabductionmdashfrontview

1iliaccrest

2insertionofrectusfemoris

3iliacfossa

4greatertrochanter

5labrumacetabulare

6pubofemoralligament

Fig8Hipjointinmaximalabductionwithexternalrotationmdashbackview

1femoralhead

2capsule

3roofofjointsocket

4freespaceinthejointcavity

Fig9Bonesoftheshoulderjointinglenohumeralabductionmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromionprocess

5greatertubercle

6lessertubercle

7coraco-acromialligament

Fig10Bonesoftheshoulderjointinabductionwithexternalrotationmdashfrontview

1headofhumerus

2rimoftheglenoidcavity

3coracoidprocess

4acromion

5greatertubercle

6lessertubercle

7coraco-acromialligament

AppendixBNormalRangeofMotion(Kapandji197419821987Potter1986)

Neck

Extension55degTrytopointupwithchin

Flexion40degTouchsternumwithchin

Lateralbending35degBringearclosetoshoulder

Rotation70degleftandrightTurnheadfartotheleftthenright

LumbarSpine

Extension30degBendbackward

Flexion60degBendforwardatthewaist

Lateralbending20degBendtotheside

Shoulder

Abduction180degBringarmsidewaysup

Adduction30deg-45degBringarmtowardthemidlineofthebody

Horizontalextension30deg-40degSwingarmhorizontallybackward

Horizontalflexion130degSwingarmhorizontallyforward

Verticalextension45deg-50degRaisearmstraightbackward

Verticalflexion180degRaisearmstraightforward

Externalrotation80degBendarmandmoveforearmawayfrom

Externalrotation80degBendarmandmoveforearmawayfromabdomen

Internalrotation110degBendarmandbringforearmbehindandawayfromback

Elbow

Extension180degStraightenoutlowerarm

Flexion150degBringlowerarmtothebiceps

Pronation80deg-85degTurnlowerarmsopalmfacesdown

Supination90degTurnlowerarmsopalmofthehandfacesup

Wrist

Extension70degBendwristsobackofhandnearsoutersurfaceoflowerarm

Flexion80deg-90degBendwristsopalmnearsinnersurfaceoflowerarm

Radialdeviation15degBendwristsothumbnearsradius

Ulnardeviation30deg-50degBendwristsosmallfingernearsulna

Hip

Extension30degMovethighbackwardwithoutmovingpelvis

Flexion110deg-130degFlexkneeandbringthighclosetoabdomen

Abduction45degSwingthighawayfrommidline

Adduction30degBringthightowardandacrossthemidline

Externalrotation45degFlexkneeSwinglowerlegtowardmidline

Internalrotation40degFlexkneeSwinglowerlegawayfrommidline

Knee

Extension5deg-10degbeyond180degStraightenoutkneeasmuchaspossible

Flexion160degTouchcalftohamstring

Ankle

Extension(Dorsiflexion)20degBendanklesotoespointup

Flexion(Plantarflexion)45degBendanklesotoespointdown

Eversion20degTurnfootsothesolefacesout

Inversion30degTurnfootsothesolefacesin

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  • Introduction Getting the Most Out of This Book
  • 1 Flexibility in Sports
    • Injury prevention and flexibility
      • 2 How to Stretch
        • Methods of stretching
        • Early morning stretching
        • Stretching in your workout
        • The use of partners in stretching
        • Children and flexibility training
        • The elderly and flexibility training
          • 3 Dynamic Stretching
            • Arms
            • Legs
            • Trunk
              • 4 Static Active Stretching
              • 5 Isometric Stretching
                • When you are not ready for isometrics
                • When you are ready
                • How to select your stretches
                • Neck
                • Forearm
                • Arms shoulders chest
                • Legs
                • Stretches leading to the side split
                • Stretches leading to the front split
                • Splits and high kicks
                • Trunk
                • Recap
                  • 6 Relaxed Stretching
                    • Neck
                    • Forearm
                    • Arms shoulders chest
                    • Legs
                    • Stretches leading to the side split
                    • Stretches leading to the front split
                    • Trunk
                      • 7 Sample Workout Plans
                      • 8 All the Whys of Stretching
                        • Anatomy physiology and flexibility
                        • Tests of flexibility potential
                        • Practical conclusions for sports training
                        • Recap
                          • 9 Questions and Answers on Stretching
                            • Does This Method Really Work And How
                            • Body Alignment for Hip Stretches
                            • Dynamic Stretches and Morning Stretch
                            • What and When
                            • Stretching in Workouts for Various Sports
                            • Flexibility and Other Athletic Abilities
                            • Age and Stretching
                            • Gender and Stretching
                            • Sounds in and around Joints
                            • Pain or Soreness and Stretching
                            • Injuries and Stretching
                            • No Success
                            • Impatience
                            • Stretching Machines and Other Strange Practices
                            • Other
                            • Resources for Further Study
                              • Appendix A Hip Joint and Shoulder Joint in Abduction
                              • Appendix B Normal Range of Motion
                              • Bibliography
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