Stretching Principles 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.
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.
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.
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.
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.
This article was provided by GHF.
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