stretching scientifically: a guide to flexibility training
Post on 11-Sep-2021
17 Views
Preview:
TRANSCRIPT
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