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stretching

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    stretching


    How often is it safe to stretch? I need to start keeping my legs extremely loose and I was thinking of stretching twice a day. Once in the morning and once at night (the legs that is) and on leg day I will stretch them preworkout and then really hard post workout. Would this be beneficial or too much?

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    Quote Originally Posted by LakeMountD
    How often is it safe to stretch? I need to start keeping my legs extremely loose and I was thinking of stretching twice a day. Once in the morning and once at night (the legs that is) and on leg day I will stretch them preworkout and then really hard post workout. Would this be beneficial or too much?
    Three times a day, when you stretch do it for 30secs, three times, I think you will be very pleased.

    Peace,
    p4p
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    Here's a quick write up I found on stretching.

    Stretching What is it good for?
    1. Keeps muscles supple
    2. Prepares you for movement
    3. Helps to reduce strain when you are active
    4. Helps to maintain your range of motion
    5. Reduces your chance of injury -- A strong pre-stretched muscle resists stress better than a strong, unstretched muscle.
    6. Reduces tension
    7. Develops body awareness
    8. Promotes circulation
    9. Feels good

    A Few Points
    1. Stretching should never "hurt" or be "painful"
    2. It should feel good
    3. Do not push the limits
    4. Always think of your underlying condition or injury
    5. Consistency is the Key
    6. It is very individualized and specific; therefore you're able to modify
    7. Warmed up muscles respond more favorably than cold ones due.

    Objective
    Reduce muscular tension therefore improving flexibility and range of motion and eventually promoting freer movement.
    Not...
    Attain extreme flexibility which may lead to injury or overstretching.

    When to Stretch
    1. In the morning before you start your day
    2. Before and after exercise
    3. After prolong static positions
    4. If you feel stiff
    5. At work to release tension

    The Stretch Reflex
    Stretching to far or bouncing causes the muscle and its unit fibers to contract and tighten. This will result in damage to the muscle causing tearing of the fibers eventually leading to pain, soreness, tightness, and potential dysfunction.

    Stretching Techniques:
    Goal: "To improve range of motion at a given articulation by altering the extensibility of the musculotendinous units that produce movement at that joint"
    TYPES:
    1. Ballistic
    2. Static
    3. PNF

    Agonist VS Antagonist
    Synergistic muscle groups balance in strength and flexibility needs to be there for normal, smooth, coordinated movements as well as for reducing the possibility of muscle strain caused by muscular imbalance.

    Ballistic
    The oldest form of stretching
    "Bouncing" Technique
    Repetitive contractions of the agonist muscle are used to produce quick stretches of the antagonist muscle.
    Safety factor - Uncontrolled forces within the muscle may cause micro tears.
    If used it should come after static stretching and more closely resemble dynamic (sport specific) activity.
    Never used in rehabilitation

    Static
    More popular and safer, less danger of injury no partner needed
    Passive stretching a specific antagonist muscle by placing it in a maximal position and holding it for an extended amount of time, 30-60 seconds
    Time varies in literature 3-60 seconds
    Optimal 15-30 seconds initially and 30-60 seconds eventually as long as there is no pain or soreness.
    Optimal number of reps 3-5
    1-3 times a day depending on the severity of restriction or dysfunction.

    PNF (Proprioceptive Neuromuscular Facilitation)
    Based on neurophysiological principles
    Contract-Relax and Hold Relax (slow reversal-hold- relax)
    Involve a combination of alternating isometric or isotonic contraction and relaxation of both the agonist and antagonist muscles.
    Requires a Partner
    7-10 second contraction followed by a 10-12 second relaxing phase
    Capable of producing greater gains in flexibility when compared with other techniques over an extended training period.

    Principles of Stretching
    1. All stretches should be held for 30 seconds and done twice to each extremity or side.
    2. Alternate the stretches to allow for proper rest periods.
    3. Never bounce while stretching.
    4. Proper form is essential for effective stretching.
    •   
       

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    PNF is the best if you can find somebody who is really good at it..Lake, is this for football?

    I ask b/c I've read some stuff lately that certain types of stretching are now being found to show a decrease in anaerobic power/explosive movements. I'll see what I can find.
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    Quote Originally Posted by DieTrying
    PNF is the best if you can find somebody who is really good at it..Lake, is this for football?

    I ask b/c I've read some stuff lately that certain types of stretching are now being found to show a decrease in anaerobic power/explosive movements. I'll see what I can find.

    natedogg- very good post,thanks for that

    dietrying- yes this is for football, i know staying stretched can lead to a more free range of motion which can ultimately lead to less injury and longer strides, etc. let me know if you find that article
  

  
 

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