Stretching

[CutieFace]

Stretching is easy to learn. But there is a right way and a wrong way to stretch. The right way is a relaxed, sustained stretch with your attention focused on the muscle being stretched. The wrong way ( unfortunately practiced by many people ), is to bounce up and down, or to stretch to the point of pain: these methods can actually do more harm than good.

If you stretch correctly and regularly, you will find that every movement you make becomes easier. It will take time to loosen up tight muscles or muscle groups, but time is quickly forgotten when you start to feel good.


The Easy Stretch
When you begin a stretch, spend 10-30 seconds in the easy stretch. No bouncing! Go to the point where you feel a mild tension, and relax as you hold the stretch. The feeling of tension should subside as you hold the position. If it does not, ease off slightly and find a degree of tension that is comfortable. The easy stretch reduces muscular tightness and readies the tissues for the developmental stretch.

The Developmental Stretch
After the easy stretch, move slowly into the developmental stretch. Again, no bouncing. Move a fraction of an inch further until you again feel a mild tension and hold for 10-30 seconds. Be in control. Again, the tension should diminish: if not, ease off slightly. The developmental stretch fine-tunes the muscles and increases flexibility.

Breathing
Your breathing should be slow, rhythmical and under control. If you are bending forward to do a stretch, exhale as you bend forward and then breathe slowly as you hold the stretch. Do not hold your breath while stretching. If a stretch position inhibits your natural breathing pattern, then you are obviously not relaxed. Just ease up on the stretch so you can breathe naturally.


Excerpted from STRETCHING (c) 1980 by Bob and Jean Anderson.

[CutieFace]

Counting
At first, silently count the seconds for each stretch; this will insure that you hold the proper tension for a long enough time. After a while, you will be stretching by the way it feels, without the distraction of counting.

The Stretch Reflex
Your muscles are protected by a mechanism called the stretch reflex. Any time you stretch the muscle fibers too far ( either by bouncing or overstretching ), a nerve reflex responds by sending a signal to the muscle to contract; this keeps the muscles from being injured. Therefore, when you stretch too far, you tighten the very muscles you are trying to stretch! ( You get a similar involuntary muscle reaction when you accidentally touch something hot; before you can think about it, your body quickly moves away from the heat. )

Holding a stretch as far as you can go or bouncing up and down strains the muscles and activates the stretch reflex. These harmful methods cause pain, as well as physical damage due to the microscopic tearing of muscle fibers. This tearing leads to the formation of scar tissue in the muscle fibers, with a gradual loss of elasticity. The muscles become tight and sore. How can you get enthused about daily stretching and exercise when these potentially injurious methods are used?

Many of us were conditioned in high school to the idea of "no gain without pain." We learned to associate pain with physical improvement, and were taught that "...the more it hurts, the more you get out of it." But don't be fooled. Stretching, when done correctly, is not painful. Learn to pay attention to your body, for pain is an indication that something is wrong.
The easy and developmental stretches, as described on the previous page do not activate the stretch reflex and do not cause pain.

[Stryder364]

I see so many people walk up to eqipment from the locker room and just jump into a work out. I try to stretch at least 10 mintues before every lift. As well as a physical warm up, it also prepares my mind for the lift, I use that time to focus.

[Louden_Swain]

Originally posted by Stryder364
I see so many people walk up to eqipment from the locker room and just jump into a work out. I try to stretch at least 10 mintues before every lift. As well as a physical warm up, it also prepares my mind for the lift, I use that time to focus.

I agree as well! I need muscles that are loose and warm and ready to hit the big weights. I also stretch between all lifts.

[Worrow9187badass]

I gotta admit.. stretching and warming up is not my strong point..

[Louden_Swain]

Originally posted by Lestat
I gotta admit.. stretching and warming up is not my strong point..

This should be a big part of your program. If you neglect these areas, you could walk out of the gym injured. The chances of sprains, strains, and tears increased significantly without warming up properly.

[Louden_Swain]

I think this should be bumped. . .