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Stretching and Flexibility - How to Stretch
by
Jose
Savall
clubdekaratedo@gmail.com
http://clik.to/clubdekaratedo
Go to the
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chapter.
How to Stretch
•
References on Stretching
: (next chapter)
•
Types of Stretching
: (previous chapter)
When done properly, stretching can do more than just increase flexibility. According to M. Alter, benefits of stretching include:
•
enhanced physical fitness
•
enhanced ability to learn and perform skilled movements
•
increased mental and physical relaxation
•
enhanced development of body awareness
•
reduced risk of injury to joints, muscles, and tendons
•
reduced muscular soreness
•
reduced muscular tension
•
increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues (see section
Connective
Tissue
)
•
reduced severity of painful menstruation (dysmenorrhea) in females
Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most
common mistakes made when stretching are:
•
improper warm-up
•
inadequate rest between workouts
•
overstretching
•
performing the wrong exercises
•
performing exercises in the wrong (or sub-optimal) sequence
In this chapter, we will try to show you how to avoid these problems, and others, and present some of the most effective methods for realizing
all the benefits of stretching.
•
Warming Up
•
Cooling Down
•
Massage
•
Elements of a Good Stretch
•
Some Risky Stretches
•
Duration
•
Breathing During Stretching
•
Exercise Order
•
When to Stretch
•
Stretching With a Partner
•
Stretching to Increase Flexibility
•
Pain and Discomfort
•
Performing Splits
Warming Up
•
Cooling Down
: (next section)
•
How to Stretch
: (beginning of chapter)
Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of "warming up"
(i.e., raising your core body temperature). A proper warm-up should raise your body temperature by one or two degrees Celsius (1.4 to 2.8
degrees Fahrenheit) and is divided into three phases:
1. general warm-up
2. stretching
3. sport-specific activity
It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are
warm (something which the general warm-up accomplishes).
Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an
improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.
It is important to note that active stretches and isometric stretches should not be part of your warm-up because they are often
counterproductive. The goals of the warm-up are (according to Kurz): "an increased awareness, improved coordination, improved elasticity and
contractibility of muscles, and a greater efficiency of the respiratory and cardiovascular systems." Active stretches and isometric stretches do
not help achieve these goals because they are likely to cause the stretched muscles to be too tired to properly perform the athletic activity for
which you are preparing your body.
•
General Warm-Up
•
Warm-Up Stretching
•
Sport-Specific Activity
General Warm-Up
•
Warm-Up Stretching
: (next subsection)
•
Warming Up
: (beginning of section)
The general warm-up is divided into two parts:
1. joint rotations
2. aerobic activity
These two activities should be performed in the order specified above.
•
Joint Rotations
•
Aerobic Activity
Joint Rotations
•
Aerobic Activity
: (next subsubsection)
•
General Warm-Up
: (beginning of subsection)
The general warm-up should begin with joint-rotations, starting either from your toes and working your way up, or from your fingers and
working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to
function more easily when called upon to participate in your athletic activity. You should perform slow circular movements, both clockwise
and counter-clockwise, until the joint seems to move smoothly. You should rotate the following (in the order given, or in the reverse order):
1. fingers and knuckles
2. wrists
3. elbows
4. shoulders
5. neck
6. trunk/waist
7. hips
8. legs
9. knees
10. ankles
11. toes
Aerobic Activity
•
Joint Rotations
: (previous subsubsection)
•
General Warm-Up
: (beginning of subsection)
After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or
any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). The purpose of this is to raise
your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and
reduces the likelihood of injury.
Warm-Up Stretching
•
Sport-Specific Activity
: (next subsection)
•
General Warm-Up
: (previous subsection)
•
Warming Up
: (beginning of section)
The stretching phase of your warmup should consist of two parts:
1. static stretching
2. dynamic stretching
It is important that static stretches be performed before any dynamic stretches in your warm-up. Dynamic stretching can often result in
overstretching, which damages the muscles (see section
Overstretching
). Performing static stretches first will help reduce this risk of injury.
•
Static Warm-Up Stretching
•
Dynamic Warm-Up Stretching
Static Warm-Up Stretching
•
Dynamic Warm-Up Stretching
: (next subsubsection)
•
Warm-Up Stretching
: (beginning of subsection)
Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you
should engage in some slow, relaxed, static stretching (see section
Static Stretching
). You should start with your back, followed by your upper
body and lower body, stretching your muscles in the following order (see section
Exercise Order
):
1. back
2. sides (external obliques)
3. neck
4. forearms and wrists
5. triceps
6. chest
7. buttocks
8. groin (adductors)
9. thighs (quadriceps and abductors)
10. calves
11. shins
12. hamstrings
13. instep
Some good static stretches for these various muscles may be found in most books about stretching. See section
References on Stretching
.
Unfortunately, not everyone has the time to stretch all these muscles before a workout. If you are one such person, you should at least take the
time to stretch all the muscles that will be heavily used during your workout.
Dynamic Warm-Up Stretching
•
Static Warm-Up Stretching
: (previous subsubsection)
•
Warm-Up Stretching
: (beginning of subsection)
Once you have performed your static stretches, you should engage in some light dynamic stretching: leg-raises, and arm-swings in all
directions (see section
Dynamic Stretching
). According to Kurz, you should do "as many sets as it takes to reach your maximum range of
motion in any given direction", but do not work your muscles to the point of fatigue. Remember -- this is just a warm-up, the real workout
comes later.
Some people are surprised to find that dynamic stretching has a place in the warm-up. But think about it: you are "warming up" for a workout
that is (usually) going to involve a lot of dynamic activity. It makes sense that you should perform some dynamic exercises to increase your
dynamic flexibility.
Sport-Specific Activity
•
Warm-Up Stretching
: (previous subsection)
•
Warming Up
: (beginning of section)
The last part of your warm-up should be devoted to performing movements that are a "watered-down" version of the movements that you will
be performing during your athletic activity. HFLTA says that the last phase of a warm-up should consist of the same movements that will be
used during the athletic event but at a reduced intensity. Such sport-specific activity is beneficial because it improves coordination, balance,
strength, and response time, and may reduce the risk of injury.
Cooling Down
•
Massage
: (next section)
•
Warming Up
: (previous section)
•
How to Stretch
: (beginning of chapter)
Stretching is not a legitimate means of cooling down. It is only part of the process. After you have completed your workout, the best way to
reduce muscle fatigue and soreness (caused by the production of lactic acid from your maximal or near-maximal muscle exertion) is to perform
a light warm-down. This warm-down is similar to the second half of your warm-up (but in the reverse order). The warm-down consists of the
following phases:
1. sport-specific activity
2. dynamic stretching
3. static stretching
Ideally, you should start your warm-down with about 10-20 minutes of sport-specific activity (perhaps only a little more intense than in your
warm-up). In reality however, you may not always have 10-20 minutes to spare at the end of your workout. You should, however, attempt to
perform at least 5 minutes of sport-specific activity in this case. The sport-specific activity should immediately be followed by stretching: First
perform some light dynamic stretches until your heart rate slows down to its normal rate, then perform some static stretches. Sport-specific
activity, followed by stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better.
According to HFLTA, "light warm-down exercise immediately following maximal exertion is a better way of clearing lactic acid from the
blood than complete rest." Furthermore, if you are still sore the next day, a light warm-up or warm-down is a good way to reduce lingering
muscle tightness and soreness even when not performed immediately after a workout. See section
Pain and Discomfort
.
Massage
•
Elements of a Good Stretch
: (next section)
•
Cooling Down
: (previous section)
•
How to Stretch
: (beginning of chapter)
Many people are unaware of the beneficial role that massage can play in both strength training and flexibility training. Massaging a muscle, or
group of muscles, immediately prior to performing stretching or strength exercises for those muscles, has some of the following benefits:
increased blood flow
The massaging of the muscles helps to warm-up those muscles, increasing their blood flow and improving their circulation.
relaxation of the massaged muscles
The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help
relieve painful muscle cramps.
removal of metabolic waste
The massaging action, and the improved circulation and blood flow which results, helps to remove waste products, such as lactic acid,
from the muscles. This is useful for relieving post-exercise soreness.
Because of these benefits, you may wish to make massage a regular part of your stretching program: immediately before each stretch you
perform, massage the muscles you are about to stretch.
Elements of a Good Stretch
•
Some Risky Stretches
: (next section)
•
Massage
: (previous section)
•
How to Stretch
: (beginning of chapter)
According to SynerStretch, there are three factors to consider when determining the effectiveness of a particular stretching exercise:
1. isolation
2. leverage
3. risk
•
Isolation
•
Leverage
•
Risk
Isolation
•
Leverage
: (next subsection)
•
Elements of a Good Stretch
: (beginning of section)
Ideally, a particular stretch should work only the muscles you are trying to stretch. Isolating the muscles worked by a given stretch means that
you do not have to worry about having to overcome the resistance offered by more than one group of muscles. In general, the fewer muscles
you try to stretch at once, the better. For example, you are better off trying to stretch one hamstring at a time than both hamstrings at once. By
isolating the muscle you are stretching, you experience resistance from fewer muscle groups, which gives you greater control over the stretch
and allows you to more easily change its intensity. As it turns out, the splits is not one of the best stretching exercises. Not only does it stretch
several different muscle groups all at once, it also stretches them in both legs at once.
Leverage
•
Risk
: (next subsection)
•
Isolation
: (previous subsection)
•
Elements of a Good Stretch
: (beginning of section)
Having leverage during a stretch means having sufficient control over how intense the stretch becomes, and how fast. If you have good
leverage, not only are you better able to achieve the desired intensity of the stretch, but you do not need to apply as much force to your
outstretched limb in order to effectively increase the intensity of the stretch. This gives you greater control.
According to SynerStretch, the best stretches (those which are most effective) provide the greatest mechanical advantage over the stretched
muscle. By using good leverage, it becomes easier to overcome the resistance of inflexible muscles (the same is true of isolation). Many
stretching exercises (good and bad) can be made easier and more effective simply by adjusting them to provide greater leverage.
Risk
•
Leverage
: (previous subsection)
•
Elements of a Good Stretch
: (beginning of section)
Although a stretch may be very effective in terms of providing the athlete with ample leverage and isolation, the potential risk of injury from
performing the stretch must be taken into consideration. Once again, SynerStretch says it best: Even an exercise offering great leverage and
great isolation may still be a poor choice to perform. Some exercises can simply cause too much stress to the joints (which may result in
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