Stretching

March 10, 2016

Stretching

Stretching

Types of Stretching

In general, any movement that requires moving a body part to the point at which there

is an increase in the movement of a joint can be called a stretching exercise. Stretching

can be done either actively or passively. Active stretching occurs when the person doing

the stretch is the one holding the body part in the stretched position. Passive stretching

occurs when someone else moves the person to the stretch position and then holds the

person in the position for a set time. The four major types of stretches are static, proprioceptive

neuromuscular facilitation (PNF), ballistic, and dynamic. The static stretch is used

most often. In static stretching, one stretches a particular muscle or group of muscles by

slowly moving the body part into position and then holding the stretch for a set time.

Since the static stretch begins with a relaxed muscle and then applies the stretch slowly,

static stretching does not activate the stretch reflex (the knee jerk seen when the tendon

is tapped with a mallet). Activation of the stretch reflex causes the stretched muscle to

contract instead of elongate. This contraction of the muscle is directly opposite of the intent

of the exercise. PNF stretching refers to a stretching technique in which a fully contracted

muscle is stretched by moving a limb through the joint’s range of motion. After moving

through the complete range of motion, the muscle is relaxed and rested before resuming

the procedure. The combination of muscle contraction and stretching serves to relax the

muscles used to maintain muscle tone. This relaxation allows for increased flexibility by

“quieting” the internal forces in both the muscles that assist and the ones that oppose the

movement of the joint in the desired direction. Ballistic stretching uses muscle contractions

to force muscle elongation through bobbing movements where there is no pause at any

point in the movement. Although the bobbing movement quickly elongates the muscle

with each repetition, the bobbing also activates the stretch reflex (or knee jerk) response.

Since the stretch reflex stimulates the muscle groups to contract after the stretch is finished,

ballistic stretching is usually discouraged. Dynamic stretching refers to the stretching that

occurs while performing sport-specific movements. Dynamic stretching is similar to ballistic

Stretching in that both use fast body movements to cause muscle stretch, but dynamic

stretching does not employ bouncing or bobbing. Additionally, dynamic stretching uses

only the muscle actions specific to a sport. Practically speaking, dynamic stretching is similar

to performing a sport-specific warm-up (that is, performing the movements required for

the activity but at a lower intensity).

Benefits of Stretching

The following are several chronic training benefits gained from using a regular stretching

program:

• Improved flexibility, stamina (muscular endurance), and muscular strength. The degree

of benefit depends on how much stress is put on the muscle. Medium or heavy

stretches are recommended. You can do this by building up to doing long stretches

of high intensity (see the next section for a detailed explanation of light, medium,

and heavy stretching).

• Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle

soreness prevails.

• Improved flexibility with the use of static or PNF stretches. Medium or heavy stretches

are recommended.

• Good muscular and joint mobility.

• More efficient muscular movements and fluidity of motion.

introduction vii

• Greater ability to exert maximum force through a wider range of motion.

• Prevention of some lower back problems.

• Improved appearance and self-image.

• Improved body alignment and posture.

• Better warm-up and cool-down in an exercise session.

General Recommendations

• Try to include all the major muscle groups in any stretching program.

• Do at least two different stretches for each joint movement.

• Before any physical activity, use light stretches as part of the warm-up.

• After an exercise routine, cool down with medium-intensity stretches.

• If muscles are sore after exercising, use only light stretches two or three times with a

5- to 10-second hold for each stretch performed.

• If muscle soreness persists for several days, continue using light stretches two or three

times with a 5- to 10-second hold for each stretch performed.

• The majority of the stretches should be static.

Stretching Programs

The following programs can be prescribed for anyone who is interested in improving flexibility,

strength, and strength endurance. To make changes to any of these areas, you need

to be involved in a regular stretching program, preferably as a daily routine or as close to

that as possible. Changes will not come in a day or two but rather after a dedicated effort

of several weeks. You can incorporate these programs with or without any other kind of

exercise routine. According to the latest research, heavy stretching, even without any other

exercise activity, can bring about changes in flexibility, strength, and muscular endurance.

As in any other exercise program, progression is an integral part of a successful stretching

program. The stretching progression should be gradual, going from a lighter load with

less time spent on each stretch to a heavier load with more time spent on each stretch. For

the programs outlined in this introduction, you should begin with the initial program, or

level I, and then progress through to level V. However, you may customize this program

according to your current level of experience and flexibility. Generally, working through each

level at the recommended speed will result in meaningful and consistent workouts. After

such workouts, you will find improved flexibility in the muscles you worked as well as the

satisfaction of having done something beneficial.

Intensity is always a critical factor when you want changes and improvements to come

from an exercise program. In a stretching routine, intensity is controlled by the amount of

pain associated with the stretch. Using a pain scale from 0 to 10, initial pain is light (scale of

1 to 3) and usually dissipates as the time of stretching is extended. Light stretching occurs

when you stretch a particular muscle group only to a point where you feel the stretch with

an associated light pain. Moderate stretching (scale of 4 to 6) occurs when you start to feel

increased, or “medium,” pain in the muscle you’re stretching. In heavy stretching (scale of

7 to 10), you will initially experience a moderate to heavy pain at the start of the stretch,

but this pain slowly dissipates as stretching continues. Research studies have shown that

heavier stretches rather than lighter stretches provide greater improvements in flexibility

and strength. Thus, you are the key to your own success, and how well you are able to

monitor stretch intensity and tolerate the pain level determines how quick and large the

improvements will be.

Because of the complexity of muscle attachments, many stretching exercises simultaneously

affect a variety of muscle groups in the body and stretch the muscle groups around

multiple joints. Thus, a small change in body position can change the nature of a stretch on

any particular muscle. To get the maximal stretching benefit in any muscle, it is helpful to

know joint movements that each muscle can do. Putting the joint through the full range of

each motion allows for maximal stretching.

You can customize the exercises in this book, which will allow for numerous stretch

combinations. Also, this book illustrates only a portion of the available stretches. You are

encouraged to experiment with these stretches by following the explanations provided.

Information is also provided to enable you to explore a variety of positions in order to stretch

the muscle by slightly altering the angles and directions of the various body positions. Thus,

you can adapt the stretching exercises to fit your individual needs and desires. For example,

if you have soreness in only one of the muscles or just a part of the muscle, you can adapt

each exercise to stretch that particular muscle. If the explained stretch or particular body

position does not stretch a particular muscle as much as you want it to, then experiment

by slightly altering the position. Keep making alterations in the position until you reach the

desired level of stretch (using a pain scale rating).

In the programs that appear in the following section, specific instructions are given relating

to the time to hold the stretch and time to rest between each stretch, as well as the number

of repetitions you should do. You should follow these instructions in order to get the benefits

described. For example, if the instructions indicate that you should hold a stretch position for

10 seconds, time (or count out) the stretch to ensure that you hold it for the recommended

time. Also, you should incorporate only two to four heavier stretching days in each week

and have a lighter stretching day in between each of the heavier stretching days.

Finally, for any stretch involving sitting or lying down, you should do the stretch with a

cushion underneath you, such as a carpet or athletic mat. Cushioning makes the exercises

more comfortable to perform. However, the cushioning should be firm. Too soft of a cushion

will reduce the effectiveness of the stretches.

Recommended Programs

The following programs are specific stretching recommendations and are based on your initial flexibility. In addition to following the programs listed, you should follow the general recommendations listed previously. Stay on each level for two to four weeks before going to the next level.

Level I

• Hold the stretching position for 5 to 10 seconds.

• Rest for 5 to 10 seconds between each stretch.

• Repeat each stretch two times.

• Use an intensity level on the scale from 1 to 3, with light pain.

• Duration is 15 to 20 minutes each session.

• Stretch two or three times per week.

Level II

• Hold the stretching position for 10 to 15 seconds.

• Rest for 10 to 15 seconds between each stretch.

• Repeat each stretch three times.

• Use an intensity level on the scale from 2 to 4, with light to moderate pain, one or two times per week.

• Use an intensity level on the scale from 1 to 2, one or two times per week.

• Duration is 20 to 30 minutes each session.

• Stretch three or four times per week.

Level III

• Hold the stretching position for 15 to 20 seconds.

• Rest for 15 to 20 seconds between each stretch.

• Repeat each stretch four times.

• Use an intensity level on the scale from 4 to 6, with moderate pain, two or three times per week.

• Use an intensity level on the scale from 1 to 4, two or three times per week.

• Duration is 30 to 40 minutes each session.

• Stretch four or five times per week.

Level IV

• Hold the stretching position for 20 to 25 seconds.

• Rest for 20 to 25 seconds between each stretch.

• Repeat each stretch five times.

• Use an intensity level on the scale from 6 to 8, with moderate to heavy pain, two or three times per week.

• Use an intensity level on the scale from 1 to 6, two or three times per week.

• Duration is 40 to 50 minutes each session.

• Stretch four or five times per week.

Level V

• Hold the stretching position for 25 to 30 seconds.

• Rest for 25 to 30 seconds between each stretch.

• Repeat each stretch five or six times.

• Use an intensity level on the scale from 8 to 10, with heavy pain, two or three times per week.

• Use an intensity level on the scale from 1 to 8, two or three times per week.

• Duration is 50 to 60 minutes each session.