Stretching
A basic component to Fitness . . . A key component to Life
When most people think of stretching they think of simple side bends or some form of a split that they can use
in conjunction with or in place of a fitness regimen. If you are that type of person, implementing a proper
stretching routine into your life could dramatically alter your perception of reality, and help you improve almost
every area of your body’s health.
Stretching, when performed properly and regularly will increase your muscle flexibility, your bone density, your
internal organ health, and a wide variety of other extremely important functions inside of your body. It’s
important to remember that certain benefits of stretching cannot be attained from any other form of exercise.
In fact stretching is so vital that every major athlete performs some type of stretching at least 3 times per week,
if not daily.
Here, you’ll receive information that is a condensed version of several key books, journals and up to twelve
years of our trainers personal experiments. After reading this article and implementing the tactics that it gives
you, you can set up a personal stretching session for yourself that will greatly enhance the health of your
muscles, your joint and your ligaments. Please understand that the techniques, ideas, and suggestions in this
document are not intended as a substitute for proper medical advise, so if you know of any health issues that
you may have that may be aggravated by a stretching or an exercise program, you must first consult with your
physician regarding this program.
Let’s start by introducing several aspects of life that might effect your muscles ability to stretch:
1.
Outside temperature. The temperature of the air that is surrounding your muscle is a factor that cannot
be misplaced. Within reason, the warmer the outside temperature is the less chance of injury while
stretching and the greater the benefit from that stretching session.
2.
Gender. Under this category just bear in mind that some studies indicate that females are naturally more
flexible than men.
3.
Age. Pre-adolescents are normally the most flexible, than each year or so the body becomes less
flexible if not trained properly. This is not to say that an 80 year old cannot become flexible. He or she
will just have to approach their training from a different perspective.
4.
Muscular health. Both the muscle being stretched and all ligaments, tendons, and ‘assistant’ muscles
must be free from injury before any heavy stretching routine is performed. When there is injury present,
it is best to use mild stretching to increase blood flow to the injured area rather than with the intent of
actually making the muscles more flexible (a physical therapist or medical doctor should be consulted
at this point).
5.
Diet. Some studies indicate that a persons water intake is a major factor in that person’s ability to get
maximum benefit from a stretching routine
Bodybuilders have known for decades that stretching is the greatest and fastest way to make a muscle denser
and stronger. Now we know that too. A bodybuilder will perform his strenuous exercise routine for hours, then,
if he’s smart he’ll stretch those tired muscles. After any form of exercise that has fatigued the muscle, that
muscle can greatly benefit from a stretch.
Tips for Flexibility Training
Training
When it comes to the Big Three of exercise--cardiovascular, strength and flexibility training--it’s pretty clear
which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in
helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.
However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying
limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily
life. Research shows that flexibility training can develop and maintain range of motion and may help prevent
and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general
exercise recommendations, advising that stretching exercises for the major muscle groups be performed two
to three days per week.
How can you include an effective flexibility workout in your fitness program? Here are some guidelines:
1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching. Squeezing in one or two quick
stretches before or after a workout is better than nothing, but this approach will yield limited results. What’s
more, generic stretches may not be effective for your particular body. The more time and attention you give to
your flexibility training, the more benefits you’ll experience. A qualified personal trainer, physical therapist or
health professional can design a functional flexibility program specifically for you.
2. Consider Your Activities. Are you a golfer? Do you ski, run or play tennis? Do your daily home or work
routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and
mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She
recommends an individualized stretching program to improve both stability (the ability to maintain ideal body
alignment during all activities) and mobility (the ability to use full, normal range of motion).
3. Pay Special Attention to Tight Areas. Often the shoulders, chest, hamstrings and hips are particularly tight,
but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in
your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may
stretch already overstretched muscles and miss areas that need training.
4. Listen to Your Body. Stretching is an individual thing. Pay attention to your body’s signals and don’t push
too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach
can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for
about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special
precautions.
5. Get Creative. Varying your flexibility training can help you stick with it. You can use towels, resistance balls
and other accessories to add diversity and effectiveness to your stretching.
6. Warm Up First. If you’re stretching on your own, don’t forget to warm up your muscles before you begin.
Walking briskly for 10 or 15 minutes is a simple way to do this.
7. Find a Flexibility Class That Works for You. Classes that include stretching are becoming more popular
and more diverse. Some combine cardiovascular and strength components with the flexibility training; others
focus exclusively on stretching.
8. Stretch Yourself--Mind and Body. Did you know that your emotional state may affect your flexibility? If your
body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing
on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by
the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation,
visualization and other mind-body techniques designed to reduce stress and increase mindfulness.
9. It’s Not Just for Wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people.
Many Olympic and professional athletes rely on flexibility training for peak performance.
10. Do It Consistently . It doesn’t help to stretch for a few weeks and then forget about it. Integrate regular
stretching into your permanent fitness program. For inspiration, look to cats and dogs--they’re dedicated
practitioners of regular stretching!
Benefits of Flexibility Training
Flexibility is a joint’s ability to move through a full range of motion. Flexibility training (stretching) helps balance
muscle groups that might be overused during exercise or physical activity or as a result of bad posture. It's
important to clearly understand the many benefits that result from a good flexibility program.
Improved Physical Performance and Decreased Risk of Injury
First, a safe and effective flexibility training program increases physical performance. A flexible joint has the
ability to move through a greater range of motion and requires less energy to do so, while greatly decreasing
your risk of injury. Most professionals agree that stretching decreases resistance in tissue structures; you are,
therefore, less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during
activity.
Reduced Muscle Soreness and Improved Posture
Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. Static stretching
involves a slow, gradual and controlled elongation of the muscle through the full range of motion and held for
15-30 seconds in the furthest comfortable position (without pain). Stretching also improves muscular balance
and posture. Many people's soft-tissue structures has adapted poorly to either the effects of gravity or poor
postural habits. Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve
and maintain good posture in the activities of daily living.
Reduced Risk of Low Back Pain
A key benefit, and one I wish more people would realize, is that stretching reduces the risk of low back pain.
Stretching promotes muscular relaxation. A muscle in constant contraction requires more energy to accomplish
activities. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles attaching to the pelvis
reduces stress to the low back. Stretching causes muscular relaxation, which encourages healthy nutrition
directly to muscles; the resulting reduction in accumulated toxins reduces the potential for muscle shortening
or tightening and thus reduces fatigue.
Increased Blood and Nutrients to Tissues
Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching
increases tissue temperature, which in turn increases circulation and nutrient transport. This allows greater
elasticity of surrounding tissues and increases performance. Stretching also increases joint fluid, which is a
lubricating fluid that promotes the transport of more nutrients to the joints' cartilage. This allows a greater range
of motion and reduces joint degeneration.
Improved Muscle Coordination
Another little-known benefit is increased neuromuscular coordination. Studies show that nerve-impulse velocity
(the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing
muscle groups work in a more synergistic, coordinated fashion.
Enhanced Enjoyment of Physical Activities
Flexibility training also means enhanced enjoyment, and a fitness program should be fun if you want to stick
with it. Not only does stretching decrease muscle soreness and increase performance, it also helps relax both
mind and body and brings a heightened sense of well-being and personal gratification during exercise.
As you can see, flexibility training is one of the key components of a balanced fitness program and should be
a part of your exercise routine. Without flexibility training, you are missing an important part of overall health.
Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity.
Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.
Stretching Principles and Guidelines
Flexibility is one of the key components of a balanced fitness program. Without flexibility training (stretching),
you are missing an important part of overall fitness training. First warm-up for 5-10 minutes at a low intensity
(50-60 percent of your maximum heart rate) and stretch the muscles used. Proceed doing a cardiovascular
exercise for at least 20 minutes at an intensity of 50-85 percent of your maximum heart rate (refer to the Global
Health and Fitness Cardiovascular Exercise Program). Then cool down for 5-10 minutes at a low intensity
(50-60 percent of your maximum heart rate). Now, because your muscles are very warm you should stretch
each of the major muscle groups
Stretching Principles and Guidelines
Flexibility is one of the key components of a balanced fitness program. Without flexibility training (stretching),
you are missing an important part of overall health. Flexibility prevents injury, increases your range of motion,
promotes relaxation, improves performance and posture, reduces stress and keeps your body feeling loose and
agile. Although there is still some controversy over which flexibility exercises are the best and how often one
should stretch. Most fitness professionals agree that the principles and guidelines of flexibility training that are
about to be discussed are the safest and most effective.
Use Static Stretching
Static stretching involves a slow, gradual and controlled elongation of the muscle though the full range of
motion and held for 15-30 seconds in the furthest comfortable position (without pain). This is the first and most
important stretching principle. In our opinion, all stretches for each muscle group should be done by using this
static form of stretching.
How often you should stretch is still not fully understood. Most professionals would agree however, that daily
stretching is best, during and after exercise sessions. Frequent stretching will help you avoid muscular
imbalances, knots, tightness, and muscle soreness created by daily activities and exercise.
Always Warm-Up Before Stretching
A warm muscle is much more easily stretched than a cold muscle. Never stretch a cold muscle, always warm-up
first to get blood circulating throughout the body and into the muscles. A warm-up should be a slow, rhythmic
exercise of larger muscle groups done before an activity. Riding a bicycle or walking works well. This provides
the body with a period of adjustment between rest and the activity. The warm-up should last about 5-10 minutes
and should be similar to the activity that you are about to do, but at a much lower intensity. Once you have
warmed up at a low intensity for about 5-10 minutes and have gotten your muscles warm, you can now stretch.
Stretch Before and After Exercise
I recommend stretching both before and after exercise, each for different reasons. Stretching before an activity
(after the warm-up) improves dynamic flexibility and reduces the chance of injury. Stretching after exercise
ensures muscle relaxation, facilitating normal resting length, circulation to joint and tissue structures, and
removal of unwanted waste products, thus reducing muscle soreness and stiffness. Body temperature is highest
right after the cardiovascular exercise program and/or after strength training. In order to achieve maximum
results in range of motion and to receive other benefits, it is highly recommended that you do static stretching
at this point in your workout, just after your cardiovascular program and during or after your strength-training
program.
Stretch Between Weightlifting Sets
Both strength training and flexibility training are so important for everyone. Those of you who have a hard time
finding time to incorporate a strength training program into your lifestyle, can combine your stretching with your
strength training programs. If you have had any experience in strength training, you know that for each exercise
for each muscle group you train, you have a certain number of sets, usually between one and four. Between
each set, you need to rest and let your muscle recover before going on to the next set. Well, what better use
of your resting time than to stretch that specific muscle that you're currently training? Think about it, you've just
done a set of 10 reps on the Bench Press. Now you have to rest, usually about one to two minutes before doing
the next set. This is a great time to stretch your chest-- your chest is warm and you have time before you start
your next set.
How often do you see people who neglect to warm up before their cardiovascular exercise or strength-training
sessions? They begin going through their stretching routine before their muscles are even warm. It makes more
sense to stretch each specific muscle between sets of strength training exercises. For example, if you are on
a strength-training program where you do one exercise of three sets of 10 reps for each major muscle group
in the body, you will want to work each muscle group one at a time starting with larger muscle groups and
proceeding to smaller groups. Do your first set with relatively light weight to warm-up, then rest for a minute or
so and then increase the weight and go onto the next set of 10 reps (or whatever your goal reps happens to
be).
After the second set, your muscles should be warm and ready to be stretched. While resting before your third
set, stretch the muscle that you have just trained, remembering the important principles of a static stretch, then
proceed to your third and final set. Stretch the muscle one more time, even a little further. Go on to the next
exercise for the next muscle group and after it is warm, do your stretch for that muscle, and so on. When you
have gone through each of your strength-training exercises, you will have stretched each muscle without
taking-up any more time.
Stretch Before and After Cardiovascular Exercise
If it is your day off from strength training and you are just doing your cardiovascular exercise routine, involved
in the exercise, using the static stretching techniques we explained previously. For example, if you walked on
the treadmill, you should stretch your quadriceps, hamstrings, calves, and lower back. Proper technique for
each stretch is absolutely critical for achieving maximum effectiveness in any one specific muscle group. In
addition to stretching those muscles used in the exercise, now is also a good time to go through a full body
stretching routine--since blood has circulated throughout your body and warmed-up your muscles.
I hope you have found the information in this article helpful. You now have the knowledge to achieve the results
you desire and the benefits your body deserves. Your greatest challenge, however, is not learning new
stretching exercises or the proper technique; it's not learning how long to hold the stretch or the best time to
stretch. Nor is it deciding when to try new stretching exercises. The greatest challenge facing you at this
moment is deciding whether you are willing to take action and make time for yourself and make flexibility
training a priority.
When you begin achieving great results, the excitement and fun you experience will make the change well
worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of an effective
flexibility training program.
Shoulder and Trapezoids Stretch
Shoulders: There are three specific areas of your shoulders: anterior (front), lateral (side), and posterior
(rear)--each gets specific attention from various shoulder exercises. The front shoulders flex and medially
(inwardly) rotate the arm. The side shoulders abduct the arm (moves it away from the body). The rear shoulders
extend the arm and cause lateral (outward) rotation. These functions of the shoulder muscles help in performing
throwing and swinging activities such as pitching, passing, climbing, and racquet sports.
Trapezoids: Many shoulder exercises also work the trapezoids muscle. This muscle slopes down the side of
your neck from the base of your skull to the upper part of your back. The trapezoids muscle raises your
shoulders and rotates your shoulder blades, and is helpful in lifting activities, such as moving furniture.
Muscles stretched: Primary: Anterior (front) shoulders
Instructions:
Secondary: Chest
Stand upright with shoulders back, chest out, and feet hip-width apart.
Clasp your hands behind your buttocks.
Slowly lift your hands up and away from your body until they have reached the furthest comfortable
position.
Keep your chest out and your chin in without hunching over.
Once you feel a comfortable stretch in your chest and anterior shoulders, hold this position for at least
15-30 seconds.
Lying Quadriceps Stretch
Quadriceps: The large group of muscles on the front of the upper leg, often referred to as the thighs. Your
quadriceps are so named because they are a group of four (quad = four) different muscles: the rectus femoris,
vastus lateralis, vastus medialis, and vastus inter-mediaries. The quadriceps run along the front of the thigh,
starting at the hip joint and ending at the knee joint. The quadriceps' primary function is to flex the hip and
extend the knee, very important in walking, running, jumping, climbing, and pedaling.
Muscles stretched: Quadriceps
Instructions:
Lie face down on a mat.
Lift your right leg up towards your buttocks.
Reach around with your right hand and grasp your foot. -Slowly pull downwards, stretching your
quadriceps to the furthest comfortable position.
Hold this position for at least 15-30 seconds.
Shin Stretch
Anterior Tibialis: The small muscle group on the front side of your lower leg which runs along your shins. The
anterior tibialis, like the calf, also helps you walk, run and jump but it functions to flex your foot upward.
Muscles stretched: Anterior Tibialis
Instructions:
Using a wall or chair as support, place your left foot behind your right foot, with the top of your left on
the ground.
Extend the bottom of your left shin as far forwards as possible. Slowly lower yourself by bending both
legs.
Once you have stretched your anterior tibialis to the furthest comfortable position, hold for at least 15-30
seconds.
Switch legs and repeat.
Hip, Gluteus and Back Stretch
There are three muscles that make-up your buttocks: gluteus maximus, gluteus medius, and gluteus minimus.
The gluteus maximus is the biggest and most noticeable of the three. The medius and minimus aren't as
noticeable--both are located around your ilium, the large bony part of the pelvis. Together these three muscles
help you move your thigh out to the side of your body (abduction), as well as rotate and extend your leg behind
you. A strong buttocks helps in most all explosive/power activities, such as football, basketball, and hiking.
Muscles stretched: hips, buttocks, and lower back
Instructions:
Sit on the floor with both of your legs extended in front of you.
Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee.
Place your left elbow on the outside of your right knee, and extend your right arm behind you with your
palm flat on the floor for support.
Slowly twist your upper body to the right while looking over your right shoulder.
Lightly apply pressure with your left elbow on the outside of your right knee as you twist. Be sure to keep
your upper body straight.
Once you feel a comfortable stretch in your hips, buttocks, and lower back, hold this position for at least
15-30 seconds.
Switch sides and repeat.
Calf Stretch
Calves: Groups of muscles farther down the back of the leg running from the backside of the knee to the
Achilles tendon. The two muscles that make up the calves are the gastrocnemius and soleus. Their primary
function is to extend your foot at the ankle and flex your toes, which helps you jump, walk/run, and pedal.
Muscles stretched: Calves Instructions:
Put the sole of the top half of your right foot against the wall. Slide your right heel as close towards the
wall as possible.
Slowly lean forward towards the wall stretching your calves. Once you have stretched your calf to the
furthest comfortable position, hold for at least 15-30 seconds.
Switch legs and repeat.
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