News About Us Schools Events Styles Articles Practice Groups Miscellaneous Search		This is the famous Stretching and Flexibility FAQ (Frequently Asked Questions) written by Brad Appleton. We highly encourage everyone to read it! The latest version of this FAQ can downloaded in text format, PDF format, postscript format (gzipped), or html format from the following location: http://www.bradapp.net/docs/rec/stretching/ Stretching and Flexibility Everything you never wanted to know by Brad Appleton   [ Version | Legal Disclaimer | Questions & Comments | Table of Contents ] Version Version 1.42, Last Modified 98/06/10 Copyright © 1993-1998 by Bradford D. Appleton Permission is granted to make and distribute verbatim copies of this document at no charge or at a charge that covers reproducing the cost of the copies, provided that the copyright notice and this permission notice are preserved on all copies. Legal Disclaimer The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk. The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.   Questions & Comments PLEASE NOTE: I am not any kind of qualified medical or fitness professional! I have considerable training and experience in dance and martial arts, but my only "qualifications" for writing this are that I took the time and effort to read several books on the topic, and to combine that information with that of many knowledgeable readers of Usenet news. If you have specific questions or comments about the specific content of one or more parts of the stretching FAQ, please email them to me. But Please do not email me asking for any stretching advice, nor for information about stretching research! I simply am not qualified to dispense medical or fitness advice. You need to seek out a licensed/certified medical or fitness professional for that sort of thing. I am a software developer, not a doctor (with apologies to Dr. McCoy on Star Trek ;-)   Table of Contents Introduction Disclaimer Acknowledgements About the Author Physiology of Stretching The Musculoskeletal System Muscle Composition How Muscles Contract Fast and Slow Muscle Fibers Connective Tissue Cooperating Muscle Groups Types of Muscle Contractions What Happens When You Stretch Proprioceptors The Stretch Reflex Components of the Stretch Reflex The Lengthening Reaction Reciprocal Inhibition Flexibility Types of Flexibility Factors Limiting Flexibility How Connective Tissue Affects Flexibility How Aging Affects Flexibility Strength and Flexibility Why Bodybuilders Should Stretch Why Contortionists Should Strengthen Overflexibility Types of Stretching Ballistic Stretching Dynamic Stretching Active Stretching Passive Stretching Static Stretching Isometric Stretching How Isometric Stretching Works PNF Stretching How PNF Stretching Works How to Stretch Warming Up General Warm-Up Joint Rotations Aerobic Activity Warm-Up Stretching Static Warm-Up Stretching Dynamic Warm-Up Stretching Sport-Specific Activity Cooling Down Massage Elements of a Good Stretch Isolation Leverage Risk Some Risky Stretches Duration, Counting, and Repetition Breathing During Stretching Exercise Order When to Stretch Early-Morning Stretching Stretching With a Partner Stretching to Increase Flexibility Pain and Discomfort Common Causes of Muscular Soreness Stretching with Pain Overstretching Performing Splits Common Problems When Performing Splits The Front Split The Side Split Split-Stretching Machines References on Stretching Recommendations Additional Comments Working Toward the Splits lower back stretches lying buttock stretch groin and inner-thigh stretch seated leg stretches seated calf stretch seated hamstring stretch seated inner-thigh stretch psoas stretch quadricep stretch lying `V' stretch Normal Ranges of Joint Motion Neck Lumbar Spine Shoulder Elbow Wrist Hip Knee Ankle Index by Brad Appleton e-mail homepage

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