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Stretching
Principles, Stretching Exercise and Guidelines
By Chad Tackett, president of GHF
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.
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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.
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. 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.
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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,
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 a 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 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.
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