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When done properly, stretching can do more than just increase flexibility. According
to M. Alter, benefits of stretching include:
- enhanced physical fitness
- enhanced ability to learn and perform skilled movements
- increased mental and physical relaxation
- enhanced development of body awareness
- reduced risk of injury to joints, muscles, and tendons
- reduced muscular soreness
- reduced muscular tension
- increased suppleness due to stimulation of the production of chemicals which
lubricate connective tissues (see section Connective
Tissue)
- reduced severity of painful menstruation (dysmenorrhea) in females
Unfortunately, even those who stretch do not always stretch properly and hence
do not reap some or all of these benefits. Some of the most common mistakes made
when stretching are:
- improper warm-up
- inadequate rest between workouts
- overstretching
- performing the wrong exercises
- performing exercises in the wrong (or sub-optimal) sequence
In this chapter, we will try to show you how to avoid these problems, and others,
and present some of the most effective methods for realizing all the benefits of
stretching.
Stretching is not warming up! It is, however, a very important part
of warming up. Warming up is quite literally the process of "warming up" (i.e.,
raising your core body temperature). A proper warm-up should raise your body temperature
by one or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit) and is divided into
three phases:
- general warm-up
- stretching
- sport-specific activity
It is very important that you perform the general warm-up before you
stretch. It is not a good idea to attempt to stretch before your muscles
are warm (something which the general warm-up accomplishes).
Warming up can do more than just loosen stiff muscles; when done properly, it
can actually improve performance. On the other hand, an improper warm-up, or no
warm-up at all, can greatly increase your risk of injury from engaging in athletic
activities.
It is important to note that active stretches and isometric stretches should
not be part of your warm-up because they are often counterproductive. The
goals of the warm-up are (according to Kurz): "an increased awareness, improved
coordination, improved elasticity and contractibility of muscles, and a greater
efficiency of the respiratory and cardiovascular systems." Active stretches and
isometric stretches do not help achieve these goals because they are likely to cause
the stretched muscles to be too tired to properly perform the athletic activity
for which you are preparing your body.
The general warm-up is divided into two parts:
- joint rotations
- aerobic activity
These two activities should be performed in the order specified above.
The general warm-up should begin with joint-rotations, starting either from your
toes and working your way up, or from your fingers and working your way down. This
facilitates joint motion by lubricating the entire joint with synovial fluid. Such
lubrication permits your joints to function more easily when called upon to participate
in your athletic activity. You should perform slow circular movements, both clockwise
and counter-clockwise, until the joint seems to move smoothly. You should rotate
the following (in the order given, or in the reverse order):
- fingers and knuckles
- wrists
- elbows
- shoulders
- neck
- trunk/waist
- hips
- legs
- knees
- ankles
- toes
After you have performed the joint rotations, you should engage in at least five
minutes of aerobic activity such as jogging, jumping rope, or any other activity
that will cause a similar increase in your cardiovascular output (i.e., get your
blood pumping). The purpose of this is to raise your core body temperature and get
your blood flowing. Increased blood flow in the muscles improves muscle performance
and flexibility and reduces the likelihood of injury.
The stretching phase of your warmup should consist of two parts:
- static stretching
- dynamic stretching
It is important that static stretches be performed before any dynamic
stretches in your warm-up. Dynamic stretching can often result in overstretching,
which damages the muscles (see section Overstretching). Performing
static stretches first will help reduce this risk of injury.
Once the general warm-up has been completed, the muscles are warmer and more
elastic. Immediately following your general warm-up, you should engage in some slow,
relaxed, static stretching (see section Static
Stretching). You should start with your back, followed by your upper body and
lower body, stretching your muscles in the following order (see section
Exercise Order):
- back
- sides (external obliques)
- neck
- forearms and wrists
- triceps
- chest
- buttocks
- groin (adductors)
- thighs (quadriceps and abductors)
- calves
- shins
- hamstrings
- instep
Some good static stretches for these various muscles may be found in most books
about stretching. See section References on Stretching.
Unfortunately, not everyone has the time to stretch all these muscles before a workout.
If you are one such person, you should at least take the time to stretch all the
muscles that will be heavily used during your workout.
Once you have performed your static stretches, you should engage in some light
dynamic stretching: leg-raises, and arm-swings in all directions (see section
Dynamic Stretching). According to Kurz,
you should do "as many sets as it takes to reach your maximum range of motion in
any given direction", but do not work your muscles to the point of fatigue. Remember
-- this is just a warm-up, the real workout comes later.
Some people are surprised to find that dynamic stretching has a place in the
warm-up. But think about it: you are "warming up" for a workout that is (usually)
going to involve a lot of dynamic activity. It makes sense that you should perform
some dynamic exercises to increase your dynamic flexibility.
The last part of your warm-up should be devoted to performing movements that
are a "watered-down" version of the movements that you will be performing during
your athletic activity. HFLTA says that the last phase of a warm-up
should consist of the same movements that will be used during the athletic event
but at a reduced intensity. Such sport-specific activity is beneficial
because it improves coordination, balance, strength, and response time, and may
reduce the risk of injury.
Stretching is not a legitimate means of cooling down. It is only part
of the process. After you have completed your workout, the best way to reduce muscle
fatigue and soreness (caused by the production of lactic acid from your maximal
or near-maximal muscle exertion) is to perform a light warm-down. This
warm-down is similar to the second half of your warm-up (but in the reverse order).
The warm-down consists of the following phases:
- sport-specific activity
- dynamic stretching
- static stretching
Ideally, you should start your warm-down with about 10-20 minutes of sport-specific
activity (perhaps only a little more intense than in your warm-up). In reality however,
you may not always have 10-20 minutes to spare at the end of your workout. You should,
however, attempt to perform at least 5 minutes of sport-specific activity in this
case. The sport-specific activity should immediately be followed by stretching:
First perform some light dynamic stretches until your heart rate slows down to its
normal rate, then perform some static stretches. Sport-specific activity, followed
by stretching, can reduce cramping, tightening, and soreness in fatigued muscles
and will make you feel better.
According to HFLTA, "light warm-down exercise immediately following
maximal exertion is a better way of clearing lactic acid from the blood than complete
rest." Furthermore, if you are still sore the next day, a light warm-up or warm-down
is a good way to reduce lingering muscle tightness and soreness even when not performed
immediately after a workout. See section Pain and Discomfort.
Many people are unaware of the beneficial role that massage can play in both strength
training and flexibility training. Massaging a muscle, or group of muscles, immediately
prior to performing stretching or strength exercises for those muscles, has some
of the following benefits:
- increased blood flow
- The massaging of the muscles helps to warm-up those muscles, increasing
their blood flow and improving their circulation.
- relaxation of the massaged muscles
- The massaged muscles are more relaxed. This is particularly helpful when
you are about to stretch those muscles. It can also help relieve painful muscle
cramps.
- removal of metabolic waste
- The massaging action, and the improved circulation and blood flow which
results, helps to remove waste products, such as lactic acid, from the muscles.
This is useful for relieving post-exercise soreness.
Because of these benefits, you may wish to make massage a regular part of your
stretching program: immediately before each stretch you perform, massage the muscles
you are about to stretch.
According to SynerStretch, there are three factors to consider when
determining the effectiveness of a particular stretching exercise:
- isolation
- leverage
- risk
Ideally, a particular stretch should work only the muscles you are trying to
stretch. Isolating the muscles worked by a given stretch means that you do not have
to worry about having to overcome the resistance offered by more than one group
of muscles. In general, the fewer muscles you try to stretch at once, the better.
For example, you are better off trying to stretch one hamstring at a time than both
hamstrings at once. By isolating the muscle you are stretching, you experience resistance
from fewer muscle groups, which gives you greater control over the stretch and allows
you to more easily change its intensity. As it turns out, the splits is not one
of the best stretching exercises. Not only does it stretch several different muscle
groups all at once, it also stretches them in both legs at once.
Having leverage during a stretch means having sufficient control over how intense
the stretch becomes, and how fast. If you have good leverage, not only are you better
able to achieve the desired intensity of the stretch, but you do not need to apply
as much force to your outstretched limb in order to effectively increase the intensity
of the stretch. This gives you greater control.
According to SynerStretch, the best stretches (those which are most
effective) provide the greatest mechanical advantage over the stretched muscle.
By using good leverage, it becomes easier to overcome the resistance of inflexible
muscles (the same is true of isolation). Many stretching exercises (good and bad)
can be made easier and more effective simply by adjusting them to provide greater
leverage.
Although a stretch may be very effective in terms of providing
the athlete with ample leverage and isolation, the potential risk of injury from
performing the stretch must be taken into consideration. Once again, SynerStretch
says it best: Even an exercise offering great leverage and great isolation may still
be a poor choice to perform. Some exercises can simply cause too much stress to
the joints (which may result in injury). They may involve rotations that strain
tendons or ligaments, or put pressure on the disks of the back, or contain some
other twist or turn that may cause injury to seemingly unrelated parts of the body.
The following stretches (many of which are commonly performed) are considered risky
(M. Alter uses the term `X'-rated) due to the fact that they
have a very high risk of injury for the athlete that performs them. This does not
mean that these stretches should never be performed. However, great care should
be used when attempting any of these stretches. Unless you are an advanced athlete
or are being coached by a qualified instructor (such as a certified Yoga instructor,
physical therapist, or professional trainer), you can probably do without them (or
find alternative stretching exercises to perform). When performed correctly with
the aid of an instructor however, some of these stretches can be quite beneficial.
Each of these stretches is illustrated in detail in the section X-Rated Exercises
of M. Alter:
- the yoga plough
- In this exercise, you lie down on your back and then try to sweep your legs
up and over, trying to touch your knees to your ears. This position places excessive
stress on the lower back, and on the discs of the spine. Not to mention the
fact that it compresses the lungs and heart, and makes it very difficult to
breathe. This particular exercise also stretches a region that is frequently
flexed as a result of improper posture. This stretch is a prime example of an
exercise that is very easy to do incorrectly. However, with proper instruction
and attention to body position and alignment, this stretch can be performed
successfully with a minimal amount of risk and can actually improve spinal health
and mobility.
- the traditional backbend
- In this exercise, your back is maximally arched with the soles of your feet
and the palms of your hands both flat on the floor, and your neck tilted back.
This position squeezes (compresses) the spinal discs and pinches nerve fibers
in your back.
- the traditional hurdler's stretch
- This exercise has you sit on the ground with one leg straight in front of
you, and with the other leg fully flexed (bent) behind you, as you lean back
and stretch the quadricep of the flexed leg. The two legged version of this
stretch is even worse for you, and involves fully bending both legs behind you
on either side. The reason this stretch is harmful is that it stretches the
medial ligaments of the knee (remember, stretching ligaments and tendons is
bad) and crushes the meniscus. It can also result in slipping of the
knee cap from being twisted and compressed.
- straight-legged toe touches
- In this stretch, your legs are straight (either together or spread apart)
and your back is bent over while you attempt to touch your toes or the floor.
If you do not have the ability to support much of your weight with your hands
when performing this exercise, your knees are likely to hyperextend. This position
can also place a great deal of pressure on the vertebrae of the lower lumbar.
Furthermore, if you choose to have your legs spread apart, it places more stress
on the knees, which can sometimes result in permanent deformity.
- torso twists
- Performing sudden, intense twists of the torso, especially with weights,
while in an upright (erect) position can tear tissue (by exceeding the momentum
absorbing capacity of the stretched tissues) and can strain the ligaments of
the knee.
- inverted stretches
- This is any stretch where you "hang upside down". Staying inverted for too
long increases your blood pressure and may even rupture blood vessels (particularly
in the eyes). Inverted positions are especially discouraged for anyone with
spinal problems.
One thing many people seem to disagree about is how long
to hold a passive stretch in its position. Various sources seem to suggest that
they should be held for as little as 10 seconds to as long as a full minute (or
even several minutes). The truth is that no one really seems to know for sure. According
to HFLTA there exists some controversy over how long a stretch should
be held. Many researchers recommend 30-60 seconds. For the hamstrings, research
suggests that 15 seconds may be sufficient, but it is not yet known whether 15 seconds
is sufficient for any other muscle group.
A good common ground seems to be about 20 seconds. Children, and people whose
bones are still growing, do not need to hold a passive stretch this long (and, in
fact, Kurz strongly discourages it). Holding the stretch for about 7-10 seconds
should be sufficient for this younger group of people.
A number of people like to count (either out loud or to
themselves) while they stretch. While counting during a stretch is not, by itself,
particularly important @dots{} what is important is the setting of a definite goal
for each stretching exercise performed. Counting during a stretch helps many people
achieve this goal.
Many sources also suggest that passive stretches should
be performed in sets of 2-5 repetitions with a 15-30 second rest in between each
stretch.
Proper breathing control is important for a successful stretch. Proper breathing
helps to relax the body, increases blood flow throughout the body, and helps to
mechanically remove lactic acid and other by-products of exercise.
You should be taking slow, relaxed breaths when you stretch, trying to exhale
as the muscle is stretching. Some even recommend increasing the intensity of the
stretch only while exhaling, holding the stretch in its current position at all
other times (this doesn't apply to isometric stretching).
The proper way to breathe is to inhale slowly through the nose, expanding the
abdomen (not the chest); hold the breath a moment; then exhale slowly through the
nose or mouth. Inhaling through the nose has several purposes including cleaning
the air and insuring proper temperature and humidity for oxygen transfer into the
lungs. The breath should be natural and the diaphragm and abdomen should remain
soft. There should be no force of the breath. Some experts seem to prefer exhaling
through the nose (as opposed to through the mouth) saying that exhaling through
the mouth causes depression on the heart and that problems will ensue over the long
term.
The rate of breathing should be controlled through the use of the glottis in
the back of the throat. This produces a very soft "hm-m-m-mn" sound inside the throat
as opposed to a sniffing sound in the nasal sinuses. The exhalation should be controlled
in a similar manner, but if you are exhaling through the mouth, it should be with
more of an "ah-h-h-h-h" sound, like a sigh of relief.
As you breathe in, the diaphragm presses downward on the
internal organs and their associated blood vessels, squeezing the blood out of them.
As you exhale, the abdomen, its organs and muscles, and their blood vessels flood
with new blood. This rhythmic contraction and expansion of the abdominal blood vessels
is partially responsible for the circulation of blood in the body. Also, the rhythmic
pumping action helps to remove waste products from the muscles in the torso. This
pumping action is referred to as the respiratory pump. The respiratory
pump is important during stretching because increased blood flow to the stretched
muscles improves their elasticity, and increases the rate at which lactic acid is
purged from them.
Many people are unaware of the fact that the order in which
you perform your stretching exercises is important. Quite often, when we perform
a particular stretch, it actually stretches more than one group of muscles: the
muscles that the stretch is primarily intended for, and other supporting muscles
that are also stretched but which do not receive the "brunt" of the stretch. These
supporting muscles usually function as synergists for the muscles being stretched
(see section Cooperating Muscle Groups). This
is the basis behind a principle that SynerStretch calls the interdependency
of muscle groups.
Before performing a stretch intended for a particular muscle, but which actually
stretches several muscles, you should first stretch each of that muscle's synergists.
The benefit of this is that you are able to better stretch the primary muscles by
not allowing the supporting muscles the opportunity to be a limiting factor in how
"good" a stretch you can attain for a particular exercise.
Ideally, it is best to perform a stretch that isolates a
particular muscle group, but this is not always possible. According to SynerStretch:
"by organizing the exercises within a stretching routine according to the principle
of interdependency of muscle groups, you minimize the effort required to perform
the routine, and maximize the effectiveness of the individual exercises." This is
what Health For Life (in all of their publications) calls synergism:
"combining elements to create a whole that is greater than the mere sum of its parts."
For example, a stretch intended primarily for the hamstrings may also make some
demands upon the calves and buttocks (and even the lower back) but mostly, it stretches
the hamstrings. In this case, it would be beneficial to stretch the lower back,
buttocks, and calves first (in that order, using stretches intended primarily for
those muscles) before they need to be used in a stretch that is intended primarily
for the hamstrings.
As a general rule, you should usually do the following when putting together
a stretching routine:
- stretch your back (upper and lower) first
- stretch your sides after stretching your back
- stretch your buttocks before stretching your groin or your hamstrings
- stretch your calves before stretching your hamstrings
- stretch your shins before stretching your quadriceps (if you do shin stretches)
- stretch your arms before stretching your chest
The best time to stretch is when your muscles are warmed up. If they are not
already warm before you wish to stretch, then you need to warm them up yourself,
usually by performing some type of brief aerobic activity (see section
General Warm-Up). Obviously, stretching is an important part
of warming-up before (see section Warming Up), and cooling-down
after a workout (see section Cooling Down). If the weather
is very cold, or if you are feeling very stiff, then you need to take extra care
to warm-up before you stretch in order to reduce the risk of injuring yourself.
Many of us have our own internal body-clock, or circadian
rhythm as, it is more formally called: Some of us are "early morning people"
while others consider themselves to be "late-nighters". Being aware of your circadian
rhythm should help you decide when it is best for you to stretch (or perform any
other type of activity). Gummerson says that most people are more flexible
in the afternoon than in the morning, peaking from about 2:30pm-4pm. Also, according
to HFLTA, evidence seems to suggest that, during any given day, strength
and flexibility are at their peak in the late afternoon or early evening. If this
is correct then it would seem to indicate that, all else being equal, you may be
better off performing your workout right after work rather than before work.
On the other hand, according to Kurz, "if you need [or want] to perform
movements requiring considerable flexibility with [little or] no warm-up, you ought
to make early morning stretching a part of your routine." In order to do this properly,
you need to first perform a general warm-up (see section General
Warm-Up). You should then begin your early morning stretching by first performing
some static stretches, followed by some light dynamic stretches. Basically, your
early morning stretching regimen should be almost identical to a complete warm-up
(see section Warming Up). The only difference is that you may
wish to omit any sport-specific activity (see section Sport-Specific
Activity), although it may be beneficial to perform it if you have
time.
When done properly, stretches performed with the assistance of a partner can
be more effective than stretches performed without a partner. This is especially
true of isometric stretches (see section Isometric
Stretching) and PNF stretches (see section
PNF Stretching). The problem with using a partner, however, is that the partner
does not feel what you feel, and thus cannot respond as quickly to any discomfort
that might prompt you to immediately reduce the intensity (or some other aspect)
of the stretch. This can greatly increase your risk of injury while performing a
particular exercise.
If you do choose to stretch with a partner, make sure that it is someone you
trust to pay close attention to you while you stretch, and to act appropriately
when you signal that you are feeling pain or discomfort.
When stretching for the purpose of increasing overall flexibility, a stretching
routine should accomplish, at the very least, two goals:
- To train your stretch receptors to become accustomed to greater muscle length
(see section Proprioceptors).
- To reduce the resistance of connective tissues to muscle elongation (see
section How Connective Tissue Affects Flexibility).
If you are attempting to increase active flexibility (see section
Types of Flexibility), you will also want to
strengthen the muscles responsible for holding the stretched limbs in their extended
positions.
Before composing a particular stretching routine, you must first decide which
types of flexibility you wish to increase (see section
Types of Flexibility), and which stretching
methods are best for achieving them (see section
Types of Stretching). The best way to increase
dynamic flexibility is by performing dynamic stretches, supplemented with static
stretches. The best way to increase active flexibility is by performing active stretches,
supplemented with static stretches. The fastest and most effective way currently
known to increase passive flexibility is by performing PNF stretches (see section
PNF Stretching).
If you are very serious about increasing overall flexibility, then I recommend
religiously adhering to the following guidelines:
- Perform early-morning stretching everyday (see section
Early-Morning Stretching).
- Warm-up properly before any and all athletic activities. Make sure to give
yourself ample time to perform the complete warm-up. See section
Warming Up.
- Cool-down properly after any and all athletic activities. See section
Cooling Down.
- Always make sure your muscles are warmed-up before you stretch!
- Perform PNF stretching every other day, and static stretching on the off
days (if you are overzealous, you can try static stretching every day, in addition
to PNF stretching every other day).
Overall, you should expect to increase flexibility gradually. However,
If you really commit to doing the above, you should (according to SynerStretch)
achieve maximal upper-body flexibility within one month and maximal lower-body flexibility
within two months. If you are older or more inflexible than most people, it will
take longer than this.
Don't try to increase flexibility too quickly by forcing yourself. Stretch no
further than the muscles will go without pain. See section
Overstretching.
If you are experiencing pain or discomfort before, during, or after stretching or
athletic activity, then you need to try to identify the cause. Severe pain (particularly
in the joints, ligaments, or tendons) usually indicates a serious injury of some
sort, and you may need to discontinue stretching and/or exercising until you have
sufficiently recovered.
If you are experiencing soreness, stiffness, or some other form of muscular pain,
then it may be due to one or more of the following:
- torn tissue
- Overstretching and engaging in athletic activities
without a proper warm-up can cause microscopic tearing of muscle fibers or connective
tissues. If the tear is not too severe, the pain will usually not appear until
one or two days after the activity that caused the damage. If the pain occurs
during or immediately after the activity, then it may indicate a more serious
tear (which may require medical attention). If the pain is not too severe, then
light, careful static stretching of the injured area is supposedly okay to perform
(see section Static Stretching). It is
hypothesized that torn fibers heal at a shortened length, thus decreasing flexibility
in the injured muscles. Very light stretching of the injured muscles helps reduce
loss of flexibility resulting from the injury. Intense stretching of any kind,
however, may only make matters worse.
- metabolic accumulation
- Overexertion and/or intense muscular activity will
fatigue the muscles and cause them to accumulate lactic acid and other waste
products. If this is the cause of your pain, then static stretching (see section
Static Stretching), isometric stretching
(see section Isometric Stretching), or
a good warm-up (see section Warming Up) or cool-down (see
section Cooling Down) will help alleviate some of the soreness.
See section Why Bodybuilders Should Stretch.
Massaging the sore muscles may also help relieve the pain (see section
Massage). It has also been claimed that supplements of
vitamin C will help alleviate this type of pain, but controlled tests using
placebos have been unable to lend credibility to this hypothesis. The ingestion
of sodium bicarbonate (baking soda) before athletic activity has been shown
to help increase the body's buffering capacity and reduce the output of lactic
acid. However, it can also cause urgent diarrhea.
- muscle spasms
- Exercising above a certain threshold can cause a decreased
flow of blood to the active muscles. This can cause pain resulting in a protective
reflex which contracts the muscle isotonically (see section
Types of Muscle Contractions). The reflex
contraction causes further decreases in blood flow, which causes more reflex
contractions, and so on, causing the muscle to spasm by repeatedly contracting.
One common example of this is a painful muscle cramp. Immediate static stretching
of the cramped muscle can be helpful in relieving this type of pain. However,
it can sometimes make things worse by activating the stretch reflex (see section
The Stretch Reflex), which may cause further
muscle contractions. Massaging the cramped muscle (and trying to relax it) may
prove more useful than stretching in relieving this type of pain (see section
Massage).
If you are already experiencing some type of pain or discomfort before you begin
stretching, then it is very important that you determine the cause of your pain
(see section Common Causes of Muscular Soreness). Once you
have determined the cause of the pain, you are in a better position to decide whether
or not you should attempt to stretch the affected area.
Also, according to M. Alter, it is important to remember that some amount
of soreness will almost always be experienced by individuals that have not stretched
or exercised much in the last few months (this is the price you pay for being inactive).
However, well-trained and conditioned athletes who work-out at elevated levels of
intensity or difficulty can also become sore. You should cease exercising immediately
if you feel or hear anything tearing or popping. Remember the acronym RICE
when caring for an injured body part. RICE stands for: Rest, Ice, Compression, Elevation.
This will help to minimize the pain and swelling. You should then seek appropriate
professional medical advice.
If you stretch properly, you should not be sore the day after you have
stretched. If you are, then it may be an indication that you are overstretching
and that you need to go easier on your muscles by reducing the intensity of some
(or all) of the stretches you perform. Overstretching will simply increase the time
it takes for you to gain greater flexibility. This is because it takes time for
the damaged muscles to repair themselves, and to offer you the same flexibility
as before they were injured.
One of the easiest ways to "overstretch" is to stretch "cold" (without any warm-up).
A "maximal cold stretch" is not necessarily a desirable thing. Just because a muscle
can be moved to its limit without warming up doesn't mean it is ready for the strain
that a workout will place on it.
Obviously, during a stretch (even when you stretch properly) you are going to
feel some amount of discomfort. The difficulty is being able to discern when it
is too much. In her book, Stretch and Strengthen, Judy Alter describes
what she calls ouch! pain: If you feel like saying "ouch!" (or perhaps
something even more explicit) then you should ease up immediately and discontinue
the stretch. You should definitely feel the tension in your muscle, and perhaps
even light, gradual "pins and needles", but if it becomes sudden, sharp, or uncomfortable,
then you are overdoing it and are probably tearing some muscle tissue (or worse).
In some cases, you may follow all of these guidelines when you stretch, feeling
that you are not in any "real" pain, but still be sore the next day. If this is
the case, then you will need to become accustomed to stretching with less discomfort
(you might be one of those "stretching masochists" that take great pleasure in the
pain that comes from stretching).
Quite frequently, the progression of sensations you feel as you reach the extreme
ranges of a stretch are: localized warmth of the stretched muscles, followed by
a burning (or spasm-like) sensation, followed by sharp pain (or "ouch!" pain). The
localized warming will usually occur at the origin, or point of insertion, of the
stretched muscles. When you begin to feel this, it is your first clue that you may
need to "back off" and reduce the intensity of the stretch. If you ignore (or do
not feel) the warming sensation, and you proceed to the point where you feel a definite
burning sensation in the stretched muscles, then you should ease up immediately
and discontinue the stretch! You may not be sore yet, but you probably will be the
following day. If your stretch gets to the point where you feel sharp pain, it is
quite likely that the stretch has already resulted in tissue damage which may cause
immediate pain and soreness that persists for several days.
A lot of people seem to desire the ability to perform splits. If you are one such
person, you should first ask yourself why you want to be able to perform the splits.
If the answer is "So I can kick high!" or something along those lines, then being
able to "do" the splits may not be as much help as you think it might be in achieving
your goal. Doing a full split looks impressive, and a lot of people seem to use
it as a benchmark of flexibility, but it will not, in and of itself, enable you
to kick high. Kicking high requires dynamic flexibility (and, to some extent, active
flexibility) whereas the splits requires passive flexibility. You need to discern
what type of flexibility will help to achieve your goal (see section
Types of Flexibility), and then perform the
types of stretching exercises that will help you achieve that specific type of flexibility.
See section Types of Stretching.
If your goal really is "to be able to perform splits" (or to achieve maximal
lower-body static-passive flexibility), and assuming that you already have the required
range of motion in the hip joints to even do the splits (most people in reasonably
good health without any hip problems do), you will need to be patient. Everyone
is built differently and so the amount of time it will take to achieve splits will
be different for different people (although SynerStretch suggests that
it should take about two months of regular PNF stretching for most people to achieve
their maximum split potential). The amount of time it takes will depend on your
previous flexibility and body makeup. Anyone will see improvements in flexibility
within weeks with consistent, frequent, and proper stretching. Trust your own body,
take it gently, and stretch often. Try not to dwell on the splits, concentrate more
on the stretch. Also, physiological differences in body mechanics may not allow
you to be very flexible. If so, take that into consideration when working out.
A stretching routine tailored to the purpose of achieving the ability to perform
splits may be found at the end of this document. See section
Working Toward the Splits.
First of all,
there are two kinds of splits: front and side (the side split is often called a
chinese split). In a Front split, you have one leg stretched out to the
front and the other leg stretched out to the back. In a side split, both legs are
stretched out to your side.
A common problem encountered during a side split is pain in the hip joints. Usually,
the reason for this is that the split is being performed improperly (you may need
to tilt your pelvis forward).
Another common problem encountered during splits (both front and side) is pain
in the knees. This pain can often (but not always) be alleviated by performing a
slightly different variation of the split. See section The Front
Split. See section The Side Split.
For front splits, the front leg should be straight and its kneecap should be facing
the ceiling, or sky. The front foot can be pointed or flexed (there will be a greater
stretch in the front hamstring if the front foot is flexed). The kneecap of the
back leg should either be facing the floor (which puts more of a stretch on the
quadriceps and psoas muscles), or out to the side (which puts more of a stretch
on the inner-thigh (groin) muscles). If it is facing the floor, then it will probably
be pretty hard to flex the back foot, since its instep should be on the floor. If
the back kneecap is facing the side, then your back foot should be stretched out
(not flexed) with its toes pointed to reduce undue stress upon the knee. Even with
the toes of the back foot pointed, you may still feel that there is to much stress
on your back knee (in which case you should make it face the floor).
For side splits, you can either have both kneecaps (and insteps) facing the ceiling,
which puts more of a stretch on the hamstrings, or you can have both kneecaps (and
insteps) face the front, which puts more of a stretch on the inner-thigh (groin)
muscle. The latter position puts more stress on the knee joints and may cause pain
in the knees for some people. If you perform side splits with both kneecaps (and
insteps) facing the front then you must be sure to tilt your pelvis
forward (push your buttocks to the rear) or you may experience pain in your hip
joints.
Many of you may have seen an advertisement for a split-stretching
machine in your favorite exercise/athletic magazine. These machines look like "benches
with wings". They have a padded section upon which to sit, and two padded sections
in which to place your legs (the machine should ensure that no pressure is applied
upon the knees). The machine functions by allowing you to gradually increase the
"stretch" in your adductors (inner-thigh muscles) through manual adjustments which
increase the degree of the angle between the legs. Such machines usually carry a
hefty price tag, often in excess of $100 (American currency).
A common question people ask about these machines is "are they worth the price?".
The answer to that question is entirely subjective. Although the machine can certainly
be of valuable assistance in helping you achieve the goal of performing a side-split,
it is not necessarily any better (or safer) than using a partner while you stretch.
The main advantage that these machines have over using a partner is that they give
you (not your partner) control of the intensity of the stretch. The amount of control
provided depends on the individual machine.
One problem with these "split-stretchers" is that there is a common tendency
to use them to "force" a split (which can often result in injury) and/or to hold
the "split" position for far longer periods of time than is advisable.
The most effective use of a split-stretching machine is to use it as your "partner"
to provide resistance for PNF stretches for the groin and inner thigh areas (see
section PNF Stretching). When used properly,
"split-stretchers" can provide one of the best ways to stretch your groin and inner-thighs
without the use of a partner.
However, they do cost quite a bit of money and they don't necessarily give you
a better stretch than a partner could. If you don't want to "cough-up" the money
for one of these machines, I recommend that you either use a partner and/or perform
the lying `V' stretch described later on in this document (see section
Working Toward the Splits).
Go to the previous,
next chapter.
by Brad Appleton
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