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TABLE OF CONTENTS:

1. Feature Article- Stretching Principles and Guidelines

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ARTICLE:
Stretching Principles and Guidelines
By Chad Tackett

Stretching Principles and Guidelines

Flexibility is one of the key components of a balanced fitness program.
Without flexibility training (stretching), you are missing an important
part of overall health. Flexibility prevents injury, increases your range
of motion, promotes relaxation, improves performance and posture,
reduces stress and keeps your body feeling loose and agile. Although
there is still some controversy over which flexibility exercises are
the best and how often one should stretch. Most fitness professionals
agree that the principles and guidelines of flexibility training that are
about to be discussed are the safest and most effective.

Use Static Stretching

Static stretching involves a slow, gradual and controlled elongation
of the muscle though the full range of motion and held for 15-30
seconds in the furthest comfortable position (without pain). This is
the first and most important stretching principle. In our opinion, all
stretches for each  muscle group should be done by using this static
form of stretching.

How often you should stretch is still not fully understood. Most
professionals would agree however, that daily stretching is best,
during and after exercise sessions. Frequent stretching will help
you avoid muscular imbalances, knots, tightness, and muscle
soreness created by daily activities and exercise.

Always Warm-Up Before Stretching

A warm muscle is much more easily stretched than a cold muscle.
Never stretch a cold muscle, always warm-up first to get blood
circulating throughout the body and into the muscles. A warm-up
should be a slow, rhythmic exercise of larger muscle groups done
before an activity. Riding a bicycle or walking works well. This provides
the body with a period of adjustment between rest and the activity.
The warm-up should last about 5-10 minutes and should be similar
to the activity that you are about to do, but at a much lower intensity.
Once you have warmed up at a low intensity for about 5-10 minutes
and have gotten your muscles warm, you can now stretch.

Stretch Before and After Exercise

I recommend stretching both before and after exercise, each for
different reasons. Stretching before an activity (after the warm-up)
improves dynamic flexibility and reduces the chance of injury.
Stretching after exercise ensures muscle relaxation, facilitating normal
resting length, circulation to joint and tissue structures, and removal
of unwanted waste products, thus reducing muscle soreness and stiffness.
Body temperature is highest right after the cardiovascular exercise
program and/or after strength training. In order to achieve maximum
results in range of motion and to receive other benefits, it is highly
recommended that you do static stretching at this point in your workout,
just after your cardiovascular program and during or after your
strength-training program.

Stretch Between Weightlifting Sets

Both strength training and flexibility training are so important for everyone.
Those of you who have a hard time finding time to incorporate a strength
training program into your lifestyle, can combine your stretching with
your strength training programs. If you have had any experience in strength
training, you know that for each exercise for each muscle group you train,
you have a certain number of sets, usually between one and four. Between
each set, you need to rest and let your muscle recover before going on
to the next set. Well, what better use of your resting time than to stretch
that specific muscle that you're currently training? Think about it, you've
just done a set of 10 reps on the Bench Press. Now you have to rest,
usually about one to two minutes before doing the next set. This is a great
time to stretch your chest-- your chest is warm and you have time before
you start your next set.

How often do you see people who neglect to warm up before their
cardiovascular exercise or strength-training sessions? They begin
going through their stretching routine before their muscles are even
warm. It makes more sense to stretch each specific muscle between
sets of strength training exercises. For example, if you are on a
strength-training program where you do one exercise of three sets
of 10 reps for each major muscle group in the body, you will want
to work each muscle group one at a time starting with larger muscle
groups and proceeding to smaller groups. Do your first set with
relatively light weight to warm-up, then rest for a minute or so and
then increase the weight and go onto the next set of 10 reps
(or whatever your goal reps happens to be).

After the second set, your muscles should be warm and ready to
be stretched. While resting before your third set, stretch the muscle
that you have just trained, remembering the important principles
of a static stretch, then proceed to your third and final set. Stretch
the muscle one more time, even a little further. Go on to the next
exercise for the next muscle group and after it is warm, do your
stretch for that muscle, and so on. When you have gone through
each of your strength-training exercises, you will have stretched
each muscle without taking-up any more time.

Stretch Before and After Cardiovascular Exercise

If it is your day off from strength training and you are just doing
your cardiovascular exercise routine, first warm-up for 5-10 minutes
at a low intensity (50-60 percent of your maximum heart rate ) and
stretch the muscles used. Proceed doing a cardiovascular exercise
for at least 20 minutes at a intensity of 50-85 percent of your
maximum heart rate (refer to the Global Health and Fitness
Cardiovascular Exercise Program http://www.popularfitness.com ).
Then cool down for 5-10 minutes at a low intensity (50-60 percent
of your maximum heart rate). Now, because your muscles are very
warm you should stretch each of the major muscle groups involved
in the exercise, using the static stretching techniques we explained
previously. For example, if you walked on the treadmill, you should
stretch your quadriceps, hamstrings, calves, and lower back. Proper
technique for each stretch is absolutely critical for achieving maximum
effectiveness in any one specific muscle group. In addition to stretching
those muscles used in the exercise, now is also a good time to go
through a full body stretching routine--since blood has circulated
throughout your body and warmed-up your muscles.

I hope you have found the information in this article helpful. You
now have the knowledge to achieve the results you desire and the
benefits your body deserves. Your greatest challenge, however, is
not learning new stretching exercises or the proper technique; it's
not learning how long to hold the stretch or the best time to stretch.
Nor is it deciding when to try new stretching exercises. The greatest
challenge facing you at this moment is deciding whether you are
willing to take action and make time for yourself and make flexibility
training a priority.

Good luck: I hope you enjoy all the wonderful benefits of an effective
flexibility training program.

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