Stretching FAQ
Frequently Asked Questions about stretching.
This FAQ about stretching was compiled and written by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
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 ...
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