99.2 - Additional Comments (Stretching)
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
99.2 - Additional Comments (Stretching)
Here is a little more information about some of the references (I haven't
actually read or seen all of them so I can't comment on all of them):
`Sport Stretch'
This book has a very thorough section on all the details about how
stretching works and what different stretching methods to use. It also
contains over 300 illustrated stretches as well as various stretching
programs for 26 different sports and recreational activities. Each
stretching program takes about 20 minutes and illustrates the 12 best
stretches for that activity. In my humble opinion, this is the most
complete book I was able to find on the subject of stretching (however,
`Science of Stretching', by the same author, is even more
comprehensive). Some of you may prefer Kurz' book to this one, however,
since it is more devoted to increasing flexibility.
`Science of Stretching'
This book explains the scientific basis of stretching and discusses
physiology, neurophysiology, mechanics, and psychology as they all
relate to stretching. The book makes thorough use of illustrations,
charts, diagrams, and figures, and discusses each of its topics in
great detail. It then presents guidelines for developing a flexibility
program, including over 200 stretching exercises and warm-up drills.
I suppose you could think of this book as a "graduate-level version"
of `Sport Stretch'.
`Stretching Scientifically'
This is an excellent book that goes into excruciating detail on just
about everything you want to know about stretching. It also contains a
variety of stretches and stretching programs and is geared towards
achieving maximal flexibility in the shortest possible amount of time.
The only problem I found in this book is that some of the discussion
gets very technical without giving the reader (in my opinion)
sufficient background to fully understand what is being said. I
believe that `Sport Stretch' does a better job of explaining things in
a more comprehensible (easily understood) fashion.
`Facilitated Stretching'
Most of the reading material that is devoted to PNF stretching is
highly technical. This book attempts to break that trend. It tries to
explain the history and principles of PNF without getting too
technical, and shows how to perform PNF techniques that are
appropriate for healthy people (complete with illustrations and
easy-to-follow instructions). This book also contains a chapter which
discusses the role of PNF techniques during injury rehabilitation.
According to the publisher:
The stretches in `Facilitated Stretching' are known as CRAC
(contract-relax, antagonist-contract) stretches. CRAC stretches
are the safest PNF stretches because there is no passive movement
- the athlete performs all of the stretching. `Facilitated
Stretching' contains 29 CRAC stretches, which address most of the
major muscle groups: 18 are single-muscle stretches, and 11 use
the spiral-diagonal patterns that are the heart of PNF
stretching. Once readers have learned these stretching
techniques, they will be able to design additional stretches for
almost any muscle or muscle group. The book also features many
self-stretching techniques that athletes can use to maintain their
gains in range of motion.
`SynerStretch'
This is a "course" from HFL which claims that you can achieve "total
body flexibility in just 8 minutes a day." It explains and presents two
excellent stretching routines: one for increasing flexibility and one
for maintaining flexibility. It was the only work that I found which
discusses the importance of performing certain stretches in a
particular order. It is important to note that there is a significant
difference between the printed and videotape versions of this course
(aside from price): The printed version has a much more thorough
discussion of theory, exercise selection, and exercise order; whereas
the stretching routines presented in the videotape are better
explained, and more "up to date".
`Stretch and Strengthen'
This is very good, but the author makes a few mistakes in some places
(in particular, she seems to equate the stretch reflex, reciprocal
inhibition, and PNF with one another). The book is devoted to static
stretching and to performing strengthening exercises of the muscles
stretched. Each exercise explains what to do, what not to do, and why.
There is also a separate section for diagnosing and correcting some
problems that you may encounter during a particular stretch.
`Health & Fitness Excellence'
Simply put, this is one of the best books available on overall health
and fitness. It has two chapters devoted to flexibility training that
explain and provide several static and PNF stretches (although it
refers to the PNF stretches as "tighten-relax" stretches). This is
*not* a "fad" book! It uses sound, proven, scientific principles and
research (explained in simple terms) to present programs for: reducing
stress, strength and flexibility training, nutritional wellness, body
fat control, postural vitality, rejuvenation and living environments
design, and mind and life unity. I highly recommend this book.
`ExTension'
This is a fantastic book of yoga exercises. Each exercise is very well
explained along with instructions on what to do if you don't seem to
feel the stretch, or think you are feeling it in the wrong place. It is
chock-full of useful information and is very well written.
`Stretching Without Pain'
The author, W. Paul Blakey, is a practicing Osteopath, and former
international ballet dancer. The book is very similar in format and
content to this document, only it has well over a hundred
illustrations, and also covers some additional material not found in
this document (such as mental and emotional aspects to stretching and
"stretching warzones"). It is one of the best quick, easy, and
up-to-date stretching introductions that you will find. I can't think
of any other book that is under a hundred pages that covers as much as
this book does (including isometric and PNF stretches). For more
information about this book, contact Twin Eagles Educational and
Healing Institute at (604) 885-7503. You can also reach the author by
e-mail at `TEEHI@sunshine.net' or via fax at `(604) 885-6064'.
`The Muscle Book'
The author, Paul Blakey, is a practicing Osteopath, and former
international ballet dancer. He has written and illustrated this book
to help everyone who needs to know more about their own muscles, and
how to look after them. The book clearly identifies the major surface
muscles of the human body, and shows how they work. For each muscle
there is straightforward information about first aid by massage, and an
indication of particular dangers to watch for. All students of
physique, and in particular dancers and gymnasts should find this book
useful. For more information about this book, contact Twin Eagles
Educational and Healing Institute at (604) 885-7503. You can also
reach the author by e-mail at `TEEHI@sunshine.net' or via fax at
`(604) 885-6064'.
`Mobility Training for the Martial Arts'
This book is also quite good and quite comprehensive, but not as good
(in my personal opinion) as `Sport Stretch' or `Stretching
Scientifically'.
`Staying Supple'
This book is a little old but is wonderfully written (although it could
be organized a bit better). It contains information at just about every
level of detail about stretching, increasing and maintaining
suppleness, and preventing the loss of suppleness. There is also a
glossary of terms and concepts near the end of the book.
`Stretching'
A lot of people like this one. It presents a wide variety of stretches
and stretching routines and does a good job of explaining each one. It
does not go into too much detail about stretching other than just to
present the various stretches and routines.
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