4.11 - Stretching to Increase Flexibility
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
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 "1.6.1 - Proprioceptors").
2. To reduce the resistance of connective tissues to muscle elongation
(See "2.2.1 - How Connective Tissue Affects Flexibility").
If you are attempting to increase active flexibility (See "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 "2.1 - Types of
Flexibility"), and which stretching methods are best for achieving them
(See "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 "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 "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 "4.1 -
Warming Up").
* Cool-down properly after any and all athletic activities. (See "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 "4.12.3 -
Overstretching").
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