Stretching FAQ

0 - Introduction (Stretching FAQ)

This document is a modest attempt to compile a wealth of information ...

0 - Disclaimer (Stretching FAQ)

Although every effort has been made to ensure that all ...

0 - Acknowledgements (Stretching FAQ)

Thanks to all the readers of the `rec.martial-arts', `rec.arts.dance' ...

1 - Physiology of Stretching

The purpose of this chapter is to introduce you to some of the ...

1.1 - The Musculoskeletal System (Stretching)

Together, muscles and bones comprise what is called the ...

1.2 - Muscle Composition (Stretching)

Muscles vary in shape and in size, and serve many different purposes. ...

1.2.1 - How Muscles Contract (Stretching)

The way in which all these various levels of the muscle operate is ...

1.2.2 - Fast and Slow Muscle Fibers (Stretching)

The energy which produces the calcium flow in the muscle fibers comes ...

1.3 - Connective Tissue (Stretching)

Located all around the muscle and its fibers are connective tissues....

1.4 - Cooperating Muscle Groups (Stretching)

When muscles cause a limb to move through the joint's range of motion, ...

1.5 - Types of Muscle Contractions (Stretching)

The contraction of a muscle does not necessarily imply that the ...

1.6 - What Happens When You Stretch

The stretching of a muscle fiber begins with the sarcomere (See 1.2 -...

1.6.1 - Proprioceptors (Stretching)

The nerve endings that relay all the information about the ...

1.6.2 - The Stretch Reflex

When the muscle is stretched, so is the muscle spindle (See 1.6.1 -...

1.6.2.1 - Components of the Stretch Reflex

The stretch reflex has both a dynamic component and a static component....

1.6.3 - The Lengthening Reaction (Stretching)

When muscles contract (possibly due to the stretch reflex), they ...

1.6.4 - Reciprocal Inhibition (Stretching)

When an agonist contracts, in order to cause the desired motion, it ...

2 - Flexibility

Flexibility is defined by Gummerson as the absolute range of movement in ...

2.1 - Types of Flexibility

Many people are unaware of the fact that there are different types ...

2.2 - Factors Limiting Flexibility

According to Gummerson, flexibility (he uses the term mobility) ...

2.2.1 - How Connective Tissue Affects Flexibility

The resistance to lengthening that is offered by a muscle is dependent ...

2.2.2 - How Aging Affects Flexibility

With appropriate training, flexibility can, and should, be developed at ...

2.3 - Strength and Flexibility

Strength training and flexibility training should go hand in hand. It is ...

2.3.1 - Why Bodybuilders Should Stretch

One of the best times to stretch is right after a strength workout such ...

2.3.2 - Why Contortionists Should Strengthen

You should be tempering (or balancing) your flexibility training ...

2.4 - Overflexibility

It is possible for the muscles of a joint to become too flexible....

3 - Types of Stretching

Just as there are different types of flexibility, there are also ...

3.1 - Ballistic Stretching

Ballistic stretching uses the momentum of a moving body or a limb in ...

3.2 - Dynamic Stretching

Dynamic stretching, according to Kurz, involves moving parts of ...

3.3 - Active Stretching

Active stretching is also referred to as static-active stretching. ...

3.4 - Passive Stretching

Passive stretching is also referred to as relaxed stretching, and ...

3.5 - Static Stretching

Many people use the term passive stretching and static ...

3.6 - Isometric Stretching

Isometric stretching is a type of static stretching (meaning it does ...

3.6.1 - How Isometric Stretching Works

Recall from our previous discussion (See 1.2.1 - How Muscles Contract)...

3.7 - PNF Stretching

PNF stretching is currently the fastest and most effective way known ...

3.7.1 - How PNF Stretching Works

Remember that during an isometric stretch, when the muscle performing ...

4 - How to Stretch

When done properly, stretching can do more than just increase flexibility....

4.1 - Warming Up (Stretching)

Stretching is *not* warming up! It is, however, a very important part ...

4.1.1 - General Warm-Up (Stretching)

The general warm-up is divided into two parts:...

4.1.1.1 - Joint Rotations (Stretching)

The general warm-up should begin with joint-rotations, starting either ...

4.1.1.2 - Aerobic Activity (Stretching)

After you have performed the joint rotations, you should engage in at ...

4.1.2 - Warm-Up Stretching

The stretching phase of your warmup should consist of two parts:...

4.1.2.1 - Static Warm-Up Stretching

Once the general warm-up has been completed, the muscles are warmer ...

4.1.2.2 - Dynamic Warm-Up Stretching

Once you have performed your static stretches, you should engage in ...

4.1.3 - Sport-Specific Activity

The last part of your warm-up should be devoted to performing ...

4.2 - Cooling Down (Stretching)

Stretching is *not* a legitimate means of cooling down. It is only part ...

4.3 - Massage (Stretching)

Many people are unaware of the beneficial role that massage can play ...

4.4 - Elements of a Good Stretch

According to `SynerStretch', there are three factors to consider ...

4.4.1 - Isolation (Stretching)

Ideally, a particular stretch should work only the muscles you are ...

4.4.2 - Leverage (Stretching)

Having leverage during a stretch means having sufficient control over ...

4.4.3 - Risk (Stretching)

Although a stretch may be very effective in terms of providing the ...

4.5 - Some Risky Stretches

The following stretches (many of which are commonly performed) ...

4.6 - Duration, Counting, and Repetition (Stretching)

One thing many people seem to disagree about is how long to hold a ...

4.7 - Breathing During Stretching

Proper breathing control is important for a successful stretch. ...

4.8 - Exercise Order (Stretching)

Many people are unaware of the fact that the order in which you ...

4.9 - When to Stretch

The best time to stretch is when your muscles are warmed up. If they ...

4.9.1 - Early-Morning Stretching

On the other hand, according to Kurz, if you need [or want] to ...

4.10 - Stretching With a Partner

When done properly, stretches performed with the assistance of a ...

4.11 - Stretching to Increase Flexibility

When stretching for the purpose of increasing overall flexibility, ...

4.12 - Pain and Discomfort (Stretching)

If you are experiencing pain or discomfort before, during, or ...

4.12.1 - Common Causes of Muscular Soreness (Stretching)

If you are experiencing soreness, stiffness, or some other form of ...

4.12.2 - Stretching with Pain

If you are already experiencing some type of pain or discomfort before ...

4.12.3 - Overstretching

If you stretch properly, you should *not* be sore the day after you ...

4.13 - Performing Splits (Stretching)

A lot of people seem to desire the ability to perform splits. If you ...

4.13.1 - Common Problems When Performing Splits (Stretching)

First of all, there are two kinds of splits: front and side (the side ...

4.13.2 - The Front Split (Stretching)

For front splits, the front leg should be straight and its kneecap ...

4.13.3 - The Side Split (Stretching)

For side splits, you can either have both kneecaps (and insteps) facing ...

4.13.4 - Split-Stretching Machines

Many of you may have seen an advertisement for a split-stretching ...

99 - References on Stretching

I don't know if these are *all* good, but I am aware of the following ...

99.1 - Recommendations (Stretching)

My best recommendations are for `Sport Stretch' and `...

99.2 - Additional Comments (Stretching)

Here is a little more information about some of the references (I haven'...

100 - Working Toward the Splits

The following stretching routine is tailored specifically to the purpose ...

100.1 - Lower Back Stretches

These stretches work mostly the lower back, but also make some demands ...

100.2 - Lying Buttock Stretch

This mainly stretches your buttocks (gluteal muscles) but also makes ...

100.3 - Groin And Inner-Thigh Stretch

This mainly stretches your groin and upper inner-thigh area, but also ...

100.4 - Seated Leg Stretches

These include three different stretches performed for the calves,...

100.4.1 - Seated Calf Stretch

With your leg extended directly in front of you, face your leg and bend ...

100.4.2 - Seated Hamstring Stretch

Now that our calf is stretched, we can get a more effective ...

100.4.3 - Seated Inner-Thigh Stretch

You should still be sitting on the bench with your outstretched leg ...

100.5 - Psoas Stretch

This stretch is sometimes called the runner's start because the ...

100.6 - Quadricep Stretch

For this stretch you will need one (or two) pillows or soft cushions ...

100.7 - Lying `V' Stretch

This stretch is very good for working toward a side (chinese) split (...

101 - Normal Ranges of Joint Motion

According to Kurz, the following tables indicates the normal ranges ...