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Path: bloom-beacon.mit.edu!hookup!news.moneng.mei.com!howland.reston.ans.net!wupost!news.miami.edu!usenet.ufl.edu!travis.csd.harris.com!amber!brad
From: brad@ssd.csd.harris.com (Brad Appleton)
Newsgroups: rec.martial-arts,misc.fitness,rec.arts.dance,rec.sport.misc,rec.answers,misc.answers,news.answers
Subject: Stretching and Flexibility FAQ (part 2 of 3)
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Date: 21 Mar 1994 17:23:54 GMT
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Summary: Information about Stretching and Flexibility (Monthly Posting)
Keywords: stretching, flexibility, PNF, warm-up, cool-down
Originator: brad@amber
Xref: bloom-beacon.mit.edu rec.martial-arts:33657 misc.fitness:19630 rec.arts.dance:3438 rec.sport.misc:2160 rec.answers:4552 misc.answers:502 news.answers:16697
Archive-name: stretching/part2
Last-modified: 94/03/21
Version: 1.13
Ftp-site: cs.huji.ac.il:/pub/doc/faq/rec/martial.arts
*********************************************
STRETCHING AND FLEXIBILITY:
Everything you never wanted to know
(Part 2 of 3)
*********************************************
Brad Appleton
Version: 1.13, Last Modified 94/03/21
Copyright (C) 1993, 1994 by Bradford D. Appleton
Permission is granted to make and distribute verbatim copies of this
document provided the copyright notice and this permission notice are
preserved on all copies.
This document is available in ascii, texinfo, postscript, dvi, and html
formats via anonymous ftp from the host `cs.huji.ac.il' located under the
directory `/pub/doc/faq/rec/martial.arts'. The file name matches the
wildcard pattern `stretching.*'. The file suffix indicates the format. For
`WWW' and `Mosaic' users, the URL is in
`http://archie.ac.il:8001/papers/rma/stretching.html'.
~Table of Contents for PART 2
*****************************
All section titles in this document begin with the prefix "~". If you
wish, you may scan ahead to a particular section by searching for the
regular expression /^~SECTION-NAME/. For example, to go to the unnumbered
section named "Introduction", you could scan for /^~Intro/; to go to
section 1.1, you could scan for /^~1\.1/; and to go to appendix A, you
could scan for /^~Appendix A/.
3 Types of Stretching
3.1 Ballistic Stretching
3.2 Dynamic Stretching
3.3 Active Stretching
3.4 Passive Stretching
3.5 Static Stretching
3.6 Isometric Stretching
3.6.1 How Isometric Stretching Works
3.7 PNF Stretching
3.7.1 How PNF Stretching Works
4 How to Stretch
4.1 Warming Up
4.1.1 General Warm-Up
4.1.1.1 Joint Rotations
4.1.1.2 Aerobic Activity
4.1.2 Warm-Up Stretching
4.1.2.1 Static Warm-Up Stretching
4.1.2.2 Dynamic Warm-Up Stretching
4.1.3 Sport-Specific Activity
4.2 Cooling Down
4.3 Massage
4.4 Elements of a Good Stretch
4.4.1 Isolation
4.4.2 Leverage
4.4.3 Risk
4.5 Some Risky Stretches
4.6 Duration, Counting, and Repetition
4.7 Breathing During Stretching
4.8 Exercise Order
4.9 When to Stretch
4.9.1 Early-Morning Stretching
4.10 Stretching With a Partner
4.11 Stretching to Increase Flexibility
4.12 Pain and Discomfort
4.12.1 Common Causes of Muscular Soreness
4.12.2 Stretching with Pain
4.12.3 Overstretching
4.13 Performing Splits
4.13.1 Common Problems When Performing Splits
4.13.2 The Front Split
4.13.3 The Side Split
4.13.4 Split-Stretching Machines
~3 Types of Stretching
***********************
Just as there are different types of flexibility, there are also different
types of stretching. Stretches are either dynamic (meaning they involve
motion) or static (meaning they involve no motion). Dynamic stretches
affect dynamic flexibility and static stretches affect static flexibility
(and dynamic flexibility to some degree).
The different types of stretching are:
* ballistic stretching
* dynamic stretching
* active stretching
* passive (or relaxed) stretching
* static stretching
* isometric stretching
* PNF stretching
~3.1 Ballistic Stretching
==========================
Ballistic stretching uses the momentum of a moving body or a limb in an
attempt to force it beyond its normal range of motion. This is stretching,
or "warming up", by bouncing into (or out of) a stretched position, using
the stretched muscles as a spring which pulls you out of the stretched
position. (e.g. bouncing down repeatedly to touch your toes.) This type
of stretching is not considered useful and can lead to injury. It does not
allow your muscles to adjust to, and relax in, the stretched position. It
may instead cause them to tighten up by repeatedly activating the stretch
reflex (see Section 1.6.2 [The Stretch Reflex]).
~3.2 Dynamic Stretching
========================
"Dynamic stretching", according to Kurz, "involves moving parts of your
body and gradually increasing reach, speed of movement, or both." Do not
confuse dynamic stretching with ballistic stretching! Dynamic stretching
consists of controlled leg and arm swings that take you (gently!) to the
limits of your range of motion. Ballistic stretches involve trying to
force a part of the body *beyond* its range of motion. In dynamic
stretches, there are no bounces or "jerky" movements. An example of
dynamic stretching would be slow, controlled leg swings, arm swings, or
torso twists.
Dynamic stretching improves dynamic flexibility and is quite useful as part
of your warm-up for an active or aerobic workout (such as a martial-arts
class). See Section 4.1 [Warming Up].
According to Kurz, dynamic stretching exercises should be performed in sets
of 8-12 repetitions:
Perform your exercises (leg raises, arm swings) in sets of eight to
twelve repetitions. If after a few sets you feel tired - stop. Tired
muscles are less elastic, which causes a decrease in the amplitude of
your movements. Do only the number of repetitions that you can do
without decreasing your range of motion. More repetitions will only set
the nervous regulation of the muscles' length at the level of these
less than best repetitions and may cause you to lose some of your
flexibility. What you repeat more times or with a greater effort will
leave a deeper trace in your [kinesthetic] memory! After reaching the
maximal range of motion in a joint in any direction of movement, you
should not do many more repetitions of this movement in a given
workout. Even if you can maintain a maximal range of motion over many
repetitions, you will set an unnecessarily solid memory of the range of
these movements. You will then have to overcome these memories in order
to make further progress.
~3.3 Active Stretching
=======================
"Active stretching" is also referred to as "static-active stretching". An
active stretch is one where you assume a position and then hold it there
with no assistance other than using the strength of your agonist muscles
(see Section 1.4 [Cooperating Muscle Groups]). For example, bringing your
leg up high and then holding it there without anything (other than your leg
muscles themselves) to keep the leg in that extended position. The tension
of the agonists in an active stretch helps to relax the muscles being
stretched (the antagonists) by reciprocal inhibition (see Section 1.6.4
[Reciprocal Inhibition]).
Active stretching increases active flexibility and strengthens the
antagonistic muscles. Active stretches are usually quite difficult to hold
and maintain for more than 10 seconds and rarely need to be held any longer
than 15 seconds.
Many of the movements (or stretches) found in various forms of yoga are
active stretches.
~3.4 Passive Stretching
========================
"Passive stretching" is also referred to as "relaxed stretching", and as
"static-passive stretching". A passive stretch is one where you assume a
position and hold it with some other part of your body, or with the
assistance of a partner or some other apparatus. For example, bringing your
leg up high and then holding it there with your hand. The splits is an
example of a passive stretch (in this case the floor is the "apparatus"
that you use to maintain your extended position).
Slow, relaxed stretching is useful in relieving spasms in muscles that are
healing after an injury (obviously, you should check with your doctor first
to see if it is okay to attempt to stretch the injured muscles - see
Section 4.12 [Pain and Discomfort]).
Relaxed stretching is also very good for "cooling down" after a workout and
helps reduce post-workout muscle fatigue, and soreness. See Section 4.2
[Cooling Down].
~3.5 Static Stretching
=======================
Many people use the term "passive stretching" and "static stretching"
interchangeably. However, there are a number of people who make a
distinction between the two. According to M. Alter:
"Static stretching" involves holding a position. That is, you stretch
to the farthest point and hold the stretch ...
"Passive stretching" is a technique in which you are relaxed and make
no contribution to the range of motion. Instead, an external force is
created by an outside agent, either manually or mechanically.
Notice that the definition of passive stretching given in the previous
section encompasses *both* of the above definitions. Throughout this
document, when the term "static stretching" or "passive stretching" is
used, its intended meaning is the definition of passive stretching as
described in the previous section. You should be aware of these alternative
meanings, however, when looking at other references on stretching.
~3.6 Isometric Stretching
==========================
"Isometric stretching" is a type of static stretching (meaning it does not
use motion) which involves the resistance of muscle groups through
isometric contractions (tensing) of the stretched muscles (see Section 1.5
[Types of Muscle Contractions]). The use of isometric stretching is one of
the fastest ways to develop increased static-passive flexibility and is
much more effective than either passive stretching or active stretching
alone. Isometric stretches also help to develop strength in the "tensed"
muscles (which helps to develop static-active flexibility), and seems to
decrease the amount of pain usually associated with stretching.
The most common ways to provide the needed resistance for an isometric
stretch are to apply resistance manually to one's own limbs, to have a
partner apply the resistance, or to use an apparatus such as a wall (or the
floor) to provide resistance.
An example of manual resistance would be holding onto the ball of your foot
to keep it from flexing while you are using the muscles of your calf to try
and straighten your instep so that the toes are pointed.
An example of using a partner to provide resistance would be having a
partner hold your leg up high (and keep it there) while you attempt to
force your leg back down to the ground.
An example of using the wall to provide resistance would be the well known
"push-the-wall" calf-stretch where you are actively attempting to move the
wall (even though you know you can't).
Isometric stretching is *not* recommended for children and adolescents
whose bones are still growing. These people are usually already flexible
enough that the strong stretches produced by the isometric contraction has
a much higher risk of damaging tendons and connective tissue. Kurz
strongly recommends preceding any isometric stretch of a muscle with
dynamic strength training for the muscle to be stretched. A full session of
isometric stretching puts a lot of demands on the muscles being stretched
and should not be performed more than once per day for a given group of
muscles (ideally, no more than once every 36 hours).
The proper way to perform an isometric stretch is as follows:
1. Assume the position of a passive stretch for the desired muscle.
2. Next, tense the stretched muscle for 7-15 seconds (resisting against
some force that will not move, like the floor or a partner).
3. Finally, relax the muscle for at least 20 seconds.
Some people seem to recommend holding the isometric contraction for longer
than 15 seconds, but according to `SynerStretch' (the videotape), research
has shown that this is not necessary. So you might as well make your
stretching routine less time consuming.
~3.6.1 How Isometric Stretching Works
--------------------------------------
Recall from Section 1.2.1 [How Muscles Contract] that there is no such
thing as a partially contracted muscle fiber: when a muscle is contracted,
some of the fibers contract and some remain at rest (more fibers are
recruited as the load on the muscle increases). Similarly, when a muscle is
stretched, some of the fibers are elongated and some remain at rest (see
Section 1.6 [What Happens When You Stretch]). During an isometric
contraction, some of the resting fibers are being pulled upon from both
ends by the muscles that are contracting. The result is that some of those
resting fibers stretch!
Normally, the handful of fibers that stretch during an isometric
contraction are not very significant. The true effectiveness of the
isometric contraction occurs when a muscle that is already in a stretched
position is subjected to an isometric contraction. In this case, some of
the muscle fibers are already stretched before the contraction, and, if
held long enough, the initial passive stretch overcomes the stretch reflex
and triggers the lengthening reaction, inhibiting the stretched fibers from
contracting (see Section 1.6.2 [The Stretch Reflex], and see Section 1.6.3
[The Lengthening Reaction]). At this point, according to `SynerStretch':
When you isometrically contracted, some of the resting fibers would
contract, many of the resting fibers would stretch, and many of the
already stretched fibers, which are being prevented from contracting by
the inverse myotatic reflex [the lengthening reaction], would stretch
even more. When the isometric contraction was relaxed and the
contracting fibers returned to their resting length, the stretched
fibers would retain their ability to stretch beyond their normal limit.
... the whole muscle would be able to stretch beyond its initial
maximum, and you would have increased flexibility ...
The reason that the stretched fibers develop and retain the ability to
stretch beyond their normal limit during an isometric stretch has to do
with the muscle spindles (see Section 1.6.1 [Proprioceptors]): The signal
which tells the muscle to contract voluntarily, also tells the muscle
spindle's (intrafusal) muscle fibers to shorten, increasing sensitivity of
the stretch reflex. This mechanism normally maintains the sensitivity of
the muscle spindle as the muscle shortens during contraction. This allows
the muscle spindles to habituate (become accustomed) to an even
further-lengthened position.
~3.7 PNF Stretching
====================
PNF stretching is currently the fastest and most effective way known to
increase static-passive flexibility. PNF is an acronym for "proprioceptive
neuromuscular facilitation". It is not really a type of stretching but is
a technique of combining passive stretching and isometric stretching in
order to achieve maximum static flexibility (see Section 3.4 [Passive
Stretching], and see Section 3.6 [Isometric Stretching]). Actually, the
term PNF stretching is itself a misnomer. PNF was initially developed as a
method of rehabilitating stroke victims. PNF refers to any of several
"post-isometric relaxation" stretching techniques in which a muscle group
is passively stretched, then contracts isometrically against resistance
while in the stretched position, and then is passively stretched again
through the resulting increased range of motion. PNF stretching usually
employs the use of a partner to provide resistance against the isometric
contraction and then later to passively take the joint through its
increased range of motion. It may be performed, however, without a
partner, although it is usually more effective with a partner's assistance.
Most PNF stretching techniques employ "isometric agonist
contraction/relaxation" where the stretched muscles are contracted
isometrically and then relaxed. Some PNF techniques also employ "isometric
antagonist contraction" where the antagonists of the stretched muscles are
contracted. In all cases, it is important to note that the stretched muscle
should be rested (and relaxed) for at least 20 seconds before performing
another PNF technique. The most common PNF stretching techniques are:
the "hold-relax"
This technique is also called the "contract-relax". After assuming an
initial passive stretch, the muscle being stretched is isometrically
contracted for 7-15 seconds, after which the muscle is briefly relaxed
for 2-3 seconds, and then immediately subjected to a passive stretch
which stretches the muscle even further than the initial passive
stretch. This final passive stretch is held for 10-15 seconds. The
muscle is then relaxed for 20 seconds before performing another PNF
technique.
the "hold-relax-contract"
This technique is also called the "contract-relax-contract", and the
"contract-relax-antagonist-contract" (or "CRAC"). It involves
performing two isometric contractions: first of the agonists, then, of
the antagonists. The first part is similar to the hold-relax where,
after assuming an initial passive stretch, the stretched muscle is
isometrically contracted for 7-15 seconds. Then the muscle is relaxed
while its antagonist immediately performs an isometric contraction that
is held for 7-15 seconds. The muscles are then relaxed for 20 seconds
before performing another PNF technique.
the "hold-relax-swing"
This technique (and a similar technique called the "hold-relax-bounce")
actually involves the use of dynamic or ballistic stretches in
conjunction with static and isometric stretches. It is *very* risky,
and is successfully used only by the most advanced of athletes and
dancers that have managed to achieve a high level of control over
their muscle stretch reflex (see Section 1.6.2 [The Stretch Reflex]).
It is similar to the hold-relax technique except that a dynamic or
ballistic stretch is employed in place of the final passive stretch.
Notice that in the hold-relax-contract, there is no final passive stretch.
It is replaced by the antagonist-contraction which (via reciprocal
inhibition - see Section 1.6.4 [Reciprocal Inhibition]) serves to relax and
further stretch the muscle that was subjected to the initial passive
stretch. Because there is no final passive stretch, this PNF technique is
considered one of the safest PNF techniques to perform (it less likely to
result in torn muscle tissue). Some people like to make the technique even
more intense by adding the final passive stretch after the second isometric
contraction. Although this can result in greater flexibility gains, it
also increases the likelihood of injury.
Even more risky are dynamic and ballistic PNF stretching techniques like
the hold-relax-swing, and the hold-relax-bounce. If you are not a
professional athlete or dancer, you probably have no business attempting
either of these techniques (the likelihood of injury is just too great).
Even professionals should not attempt these techniques without the guidance
of a professional coach or training advisor. These two techniques have the
greatest potential for rapid flexibility gains, but only when performed by
people who have a sufficiently high level of control of the stretch reflex
in the muscles that are being stretched.
Like isometric stretching, PNF stretching is also not recommended for
children and people whose bones are still growing (for the same reasons -
see Section 3.6 [Isometric Stretching]). Also like isometric stretching, PNF
stretching helps strengthen the muscles that are contracted and therefore
is good for increasing active flexibility as well as passive flexibility.
Furthermore, as with isometric stretching, PNF stretching is very strenuous
and should be performed for a given muscle group no more than once per day
(ideally, no more than once per 36 hour period).
The initial recommended procedure for PNF stretching is to perform the
desired PNF technique 3-5 times for a given muscle group (resting 20
seconds between each repetition). However, `HFLTA' cites 1987 study whose
results suggest that performing 3-5 repetitions of a PNF technique for a
given muscle group is not necessarily any more effective than performing
the technique only once. As a result, in order to decrease the amount of
time taken up by your stretching routine (without decreasing its
effectiveness), `HFLTA' recommends performing only one PNF technique per
muscle group stretched in a given stretching session.
~3.7.1 How PNF Stretching Works
--------------------------------
Remember that during an isometric stretch, when the muscle performing the
isometric contraction is relaxed, it retains its ability to stretch beyond
its initial maximum length (see Section 3.6.1 [How Isometric Stretching
Works]). Well, PNF tries to take immediate advantage of this increased
range of motion by immediately subjecting the contracted muscle to a
passive stretch.
The isometric contraction of the stretched muscle accomplishes several
things:
1. As explained in Section 3.6.1 [How Isometric Stretching Works], it
helps to train the stretch receptors of the muscle spindle to
immediately accommodate a greater muscle length.
2. The intense muscle contraction, and the fact that it is maintained for
a period of time, serves to fatigue many of the fast-twitch fibers of
the contracting muscles (see Section 1.2.2 [Fast and Slow Muscle
Fibers]). This makes it harder for the fatigued muscle fibers to
contract in resistance to a subsequent stretch (see Section 1.6.2 [The
Stretch Reflex]).
3. The tension generated by the contraction activates the golgi tendon
organ (see Section 1.6.1 [Proprioceptors]), which inhibits contraction
of the muscle via the lengthening reaction (see Section 1.6.3 [The
Lengthening Reaction]). Voluntary contraction during a stretch
increases tension on the muscle, activating the golgi tendon organs
more than the stretch alone. So, when the voluntary contraction is
stopped, the muscle is even more inhibited from contracting against a
subsequent stretch.
PNF stretching techniques take advantage of the sudden "vulnerability" of
the muscle and its increased range of motion by using the period of time
immediately following the isometric contraction to train the stretch
receptors to get used to this new, increased, range of muscle length. This
is what the final passive (or in some cases, dynamic) stretch accomplishes.
~4 How to Stretch
******************
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 1.3 [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.
~4.1 Warming Up
================
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:
1. general warm-up
2. stretching
3. 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.
~4.1.1 General Warm-Up
-----------------------
The general warm-up is divided into two parts:
1. joint rotations
2. aerobic activity
These two activities should be performed in the order specified above.
~4.1.1.1 Joint Rotations
.........................
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):
1. fingers and knuckles
2. wrists
3. elbows
4. shoulders
5. neck
6. trunk/waist
7. hips
8. legs
9. knees
10. ankles
11. toes
~4.1.1.2 Aerobic Activity
..........................
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.
~4.1.2 Warm-Up Stretching
--------------------------
The stretching phase of your warmup should consist of two parts:
1. static stretching
2. 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 4.12.3
[Overstretching]). Performing static stretches first will help reduce this
risk of injury.
~4.1.2.1 Static Warm-Up Stretching
...................................
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 3.5 [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
4.8 [Exercise Order]):
1. back
2. sides (external obliques)
3. neck
4. forearms and wrists
5. triceps
6. chest
7. buttocks
8. groin (adductors)
9. thighs (quadriceps and abductors)
10. calves
11. shins
12. hamstrings
13. instep
Some good static stretches for these various muscles may be found in most
books about stretching. See Appendix A [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.
~4.1.2.2 Dynamic Warm-Up Stretching
....................................
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 3.2 [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.
~4.1.3 Sport-Specific Activity
-------------------------------
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 final phase of the warm-up involves rehearsing specific movements
that the athlete will be using during the practice or the event, but at
a reduced intensity. Sport-specific activities improve coordination,
balance, strength, and response time, and may reduce the risk of
injury.
~4.2 Cooling Down
==================
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 two phases:
1. sport-specific activity
2. 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 some relaxed,
static stretches. Sport-specific activity, followed by static 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-down is a good way to reduce lingering muscle tightness and
soreness even when not performed immediately after a workout. See Section
4.12 [Pain and Discomfort].
~4.3 Massage
=============
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.
~4.4 Elements of a Good Stretch
================================
According to `SynerStretch', there are three factors to consider when
determining the effectiveness of a particular stretching exercise:
1. isolation
2. leverage
3. risk
~4.4.1 Isolation
-----------------
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.
~4.4.2 Leverage
----------------
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 most effective stretches provide the greatest mechanical advantage
over the muscle to be stretched. Like isolation, good leverage makes it
easier to overcome the substantial resistance offered by inflexible
muscles.
Many borderline stretching exercises can be made effective by adjusting
them to provide improved leverage ... [which] provides for an easier,
more effective stretch.
~4.4.3 Risk
------------
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 isolation may be a
candidate for the discard pile - because many otherwise good stretches
subject joints to potentially injurious stresses. Some of these
exercises may involve rotations that can strain ligaments or tendons.
Others put pressure on vertebral disks and can lead to lower back
problems (like the classic backbend exercise). Still others call for
twists or turns that can cause problems in areas unrelated to the
stretch.
~4.5 Some Risky Stretches
==========================
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, you can probably do without them (or find
alternative stretching exercises to perform). 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.
"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.
~4.6 Duration, Counting, and Repetition
========================================
One thing many people seem to disagree about is how long to hold a passive
stretch in 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':
Some controversy surrounds how long a stretch should be held. Some
researchers say 30-60 seconds; more recent research on the hamstrings
indicates that 15 seconds may be sufficient. Whether the 15 seconds
that may be sufficient for the hamstrings is also sufficient for other
muscle groups is unclear.
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 ... 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.
~4.7 Breathing During Stretching
=================================
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 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 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 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.
~4.8 Exercise Order
====================
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 1.4 [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
~4.9 When to Stretch
=====================
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 4.1.1 [General Warm-Up]). Obviously, stretching is an important
part of warming-up before, and cooling-down after a workout (see Section
4.1 [Warming Up], and see Section 4.2 [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':
There is some evidence to suggest that flexibility and strength are
greatest in the late afternoon or early evening. If this is true, then,
all else being equal, an athlete might get a better workout by hitting
the gym right after work rather than before work.
~4.9.1 Early-Morning Stretching
--------------------------------
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 4.1.1 [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 4.1 [Warming
Up]). The only difference is that you may wish to omit any sport-specific
activity (see Section 4.1.3 [Sport-Specific Activity]), although it
certainly won't hurt to perform it *if* you have time.
~4.10 Stretching With a Partner
================================
When done properly, stretches performed with the assistance of a partner
can be more effective than stretches performed without a partner
(particularly isometric stretches and PNF stretches - see Section 3.7 [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.
~4.11 Stretching to Increase Flexibility
=========================================
When stretching for the purpose of increasing overall flexibility, a
stretching routine should accomplish, at the very least, two goals:
1. To train your stretch receptors to become accustomed to greater muscle
length (see Section 1.6.1 [Proprioceptors]).
2. To reduce the resistance of connective tissues to muscle elongation
(see Section 2.2.1 [How Connective Tissue Affects Flexibility]).
If you are attempting to increase active flexibility (see Section 2.1
[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 2.1 [Types of
Flexibility]), and which stretching methods are best for achieving them
(see Section 3 [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 3.7 [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 4.9.1
[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
4.1 [Warming Up].
* Cool-down properly after any and all athletic activities. See Section
4.2 [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 4.12.3
[Overstretching].
~4.12 Pain and Discomfort
==========================
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.
~4.12.1 Common Causes of Muscular Soreness
-------------------------------------------
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 3.5 [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, isometric
stretching, or a good cool-down (see Section 4.2 [Cooling Down]) will
help alleviate some of the soreness. See Section 2.3.1 [Why
Bodybuilders Should Stretch]. Massaging the sore muscles may also help
relieve the pain (see Section 4.3 [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
1.5 [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 1.6.2 [The Stretch
Reflex]), which may cause further muscle contractions. Massaging the
cramped muscle may prove more useful than stretching in relieving this
type of pain (see Section 4.3 [Massage]).
~4.12.2 Stretching with Pain
-----------------------------
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 4.12.1 [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:
An important thing to remember is that some degree of soreness is often
experienced by those who have not previously exercised or stretched -
this is the penalty for having been inactive. On the other hand,
well-trained athletes who work out at higher-than-usual levels of
difficulty can also become sore. (However, you should immediately stop
exercising if you feel or hear something popping or tearing.) As a
general rule, remember the acronym "RICE" when treating an injured
body part:
* Rest
* Ice
* Compression
* Elevation
This will help to minimize the pain and swelling. Then seek appropriate
professional advice.
~4.12.3 Overstretching
-----------------------
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.
~4.13 Performing Splits
========================
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 2.1 [Types of Flexibility]), and then perform the types of
stretching exercises that will help you achieve that specific type of
flexibility. See Section 3 [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 in Appendix B [Working Toward the Splits].
~4.13.1 Common Problems When Performing 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 4.13.2
[The Front Split], and see Section 4.13.3 [The Side Split].
~4.13.2 The Front 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).
~4.13.3 The Side Split
-----------------------
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.
~4.13.4 Split-Stretching Machines
----------------------------------
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 3.7 [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 Appendix B [Working Toward the Splits]).