Go to the previous, next chapter. When done properly, stretching can do more than just increaseflexibility. According to M. Alter, benefits of stretchinginclude: Unfortunately, even those who stretch do not always stretch properly andhence do not reap some or all of these benefits. Some of the mostcommon mistakes made when stretching are: In this chapter, we will try to show you how to avoid these problems,and others, and present some of the most effective methods for realizingall the benefits of stretching. Stretching is not warming up! It is, however, a very importantpart of warming up. Warming up is quite literally the process of"warming up" (i.e., raising your core body temperature). A proper warm-upshould raise your body temperature by one or two degrees Celsius (1.4 to2.8 degrees Fahrenheit) and is divided into three phases: It is very important that you perform the general warm-up beforeyou stretch. It is not a good idea to attempt to stretch beforeyour muscles are warm (something which the general warm-upaccomplishes). Warming up can do more than just loosen stiff muscles; when doneproperly, it can actually improve performance. On the other hand, animproper warm-up, or no warm-up at all, can greatly increase your riskof injury from engaging in athletic activities. It is important to note that active stretches and isometric stretchesshould not be part of your warm-up because they are oftencounterproductive. The goals of the warm-up are (according toKurz): "an increased awareness, improved coordination, improvedelasticity and contractibility of muscles, and a greater efficiency ofthe respiratory and cardiovascular systems." Active stretches andisometric stretches do not help achieve these goals because they arelikely to cause the stretched muscles to be too tired to properlyperform the athletic activity for which you are preparing your body. The general warm-up is divided into two parts: These two activities should be performed in the order specified above. The general warm-up should begin with joint-rotations, starting eitherfrom your toes and working your way up, or from your fingers and workingyour way down. This facilitates joint motion by lubricating the entirejoint with synovial fluid. Such lubrication permits your joints tofunction more easily when called upon to participate in your athleticactivity. You should perform slow circular movements, both clockwiseand counter-clockwise, until the joint seems to move smoothly. Youshould rotate the following (in the order given, or in the reverseorder): After you have performed the joint rotations, you should engage in atleast five minutes of aerobic activity such as jogging, jumping rope, orany other activity that will cause a similar increase in yourcardiovascular output (i.e., get your blood pumping). The purpose ofthis is to raise your core body temperature and get your blood flowing.Increased blood flow in the muscles improves muscle performance andflexibility and reduces the likelihood of injury. The stretching phase of your warmup should consist of two parts: It is important that static stretches be performed before anydynamic stretches in your warm-up. Dynamic stretching can often resultin overstretching, which damages the muscles (see section Overstretching).Performing static stretches first will help reduce this risk of injury. Once the general warm-up has been completed, the muscles are warmer andmore elastic. Immediately following your general warm-up, you shouldengage in some slow, relaxed, static stretching (see section Static Stretching).You should start with your back, followed by your upper body and lowerbody, stretching your muscles in the following order (see section Exercise Order): Some good static stretches for these various muscles may be found inmost books about stretching. See section References on Stretching.Unfortunately, not everyone has the time to stretch all these musclesbefore a workout. If you are one such person, you should at least takethe time to stretch all the muscles that will be heavily used duringyour workout.Warming Up
General Warm-Up
Joint Rotations
Aerobic Activity
Warm-Up Stretching
Static Warm-Up Stretching
Dynamic Warm-Up Stretching
- Static Warm-Up Stretching: (previous subsubsection)
- Warm-Up Stretching: (beginning of subsection)
Once you have performed your static stretches, you should engage insome light dynamic stretching: leg-raises, and arm-swings in alldirections (see section Dynamic Stretching). According to Kurz, youshould do "as many sets as it takes to reach your maximum range ofmotion in any given direction", but do not work your muscles to thepoint of fatigue. Remember -- this is just a warm-up, the real workoutcomes later.
Some people are surprised to find that dynamic stretching has a place inthe warm-up. But think about it: you are "warming up" for a workout thatis (usually) going to involve a lot of dynamic activity. It makes sensethat you should perform some dynamic exercises to increase your dynamicflexibility.
Sport-Specific Activity
- Warm-Up Stretching: (previous subsection)
- Warming Up: (beginning of section)
The last part of your warm-up should be devoted to performing movementsthat are a "watered-down" version of the movements that you will beperforming during your athletic activity. HFLTA says that thelast phase of a warm-up should consist of the same movements that willbe used during the athletic event but at a reduced intensity. Suchsport-specific activity is beneficial because it improvescoordination, balance, strength, and response time, and may reduce therisk of injury.
Cooling Down
- Massage: (next section)
- Warming Up: (previous section)
- How to Stretch: (beginning of chapter)
Stretching is not a legitimate means of cooling down. It is onlypart of the process. After you have completed your workout, the bestway to reduce muscle fatigue and soreness (caused by the production oflactic acid from your maximal or near-maximal muscle exertion) is toperform a light warm-down. This warm-down is similar to the secondhalf of your warm-up (but in the reverse order). The warm-down consistsof the following phases:
- sport-specific activity
- dynamic stretching
- static stretching
Ideally, you should start your warm-down with about 10-20 minutesof sport-specific activity (perhaps only a little more intense thanin your warm-up). In reality however, you may not always have 10-20minutes to spare at the end of your workout. You should, however,attempt to perform at least 5 minutes of sport-specific activityin this case. The sport-specific activity should immediately befollowed by stretching: First perform some light dynamic stretchesuntil your heart rate slows down to its normal rate, then performsome static stretches. Sport-specific activity, followed bystretching, can reduce cramping, tightening, and soreness in fatiguedmuscles and will make you feel better.
According to HFLTA, "light warm-down exercise immediatelyfollowing maximal exertion is a better way of clearing lactic acidfrom the blood than complete rest." Furthermore, if you are stillsore the next day, a light warm-up or warm-down is a good way toreduce lingering muscle tightness and soreness even when notperformed immediately after a workout. See section Pain and Discomfort.
Massage
- Elements of a Good Stretch: (next section)
- Cooling Down: (previous section)
- How to Stretch: (beginning of chapter)
- increased blood flow
- The massaging of the muscles helps to warm-up those muscles,increasing their blood flow and improving their circulation.
- relaxation of the massaged muscles
- The massaged muscles are more relaxed. This is particularly helpfulwhen you are about to stretch those muscles. It can also helprelieve painful muscle cramps.
- removal of metabolic waste
- The massaging action, and the improved circulation and blood flowwhich results, helps to remove waste products, such as lactic acid,from the muscles. This is useful for relieving post-exercisesoreness.
Because of these benefits, you may wish to make massage a regularpart of your stretching program: immediately before each stretchyou perform, massage the muscles you are about to stretch.
Elements of a Good Stretch
- Some Risky Stretches: (next section)
- Massage: (previous section)
- How to Stretch: (beginning of chapter)
According to SynerStretch, there are three factors to considerwhen determining the effectiveness of a particular stretching exercise:
- isolation
- leverage
- risk
Isolation
- Leverage: (next subsection)
- Elements of a Good Stretch: (beginning of section)
Ideally, a particular stretch should work only the muscles you aretrying to stretch. Isolating the muscles worked by a given stretch meansthat you do not have to worry about having to overcome the resistanceoffered by more than one group of muscles. In general, the fewer musclesyou try to stretch at once, the better. For example, you are better offtrying to stretch one hamstring at a time than both hamstrings at once.By isolating the muscle you are stretching, you experience resistancefrom fewer muscle groups, which gives you greater control over thestretch and allows you to more easily change its intensity. As it turnsout, the splits is not one of the best stretching exercises. Not onlydoes it stretch several different muscle groups all at once, it alsostretches them in both legs at once.
Leverage
- Risk: (next subsection)
- Isolation: (previous subsection)
- Elements of a Good Stretch: (beginning of section)
Having leverage during a stretch means having sufficient control overhow intense the stretch becomes, and how fast. If you have goodleverage, not only are you better able to achieve the desired intensityof the stretch, but you do not need to apply as much force to youroutstretched limb in order to effectively increase the intensity of thestretch. This gives you greater control.
According to SynerStretch, the best stretches (those which aremost effective) provide the greatest mechanical advantage over thestretched muscle. By using good leverage, it becomes easier to overcomethe resistance of inflexible muscles (the same is true of isolation).Many stretching exercises (good and bad) can be made easier and moreeffective simply by adjusting them to provide greater leverage.
Risk
- Leverage: (previous subsection)
- Elements of a Good Stretch: (beginning of section)
Some Risky Stretches
- Duration: (next section)
- Elements of a Good Stretch: (previous section)
- How to Stretch: (beginning of chapter)
- the yoga plough
- In this exercise, you lie down on your back and then try to sweep yourlegs up and over, trying to touch your knees to your ears. This positionplaces excessive stress on the lower back, and on the discs of thespine. Not to mention the fact that it compresses the lungs and heart,and makes it very difficult to breathe. This particular exercise alsostretches a region that is frequently flexed as a result of improperposture. This stretch is a prime example of an exercise that is very easyto do incorrectly. However, with proper instruction and attention tobody position and alignment, this stretch can be performed successfullywith a minimal amount of risk and can actually improve spinal health andmobility.
- the traditional backbend
- In this exercise, your back is maximally arched with the soles of yourfeet and the palms of your hands both flat on the floor, and your necktilted back. This position squeezes (compresses) the spinal discs andpinches nerve fibers in your back.
- the traditional hurdler's stretch
- This exercise has you sit on the ground with one leg straight in frontof you, and with the other leg fully flexed (bent) behind you, as youlean back and stretch the quadricep of the flexed leg. The two leggedversion of this stretch is even worse for you, and involves fullybending both legs behind you on either side. The reason this stretch isharmful is that it stretches the medial ligaments of the knee (remember,stretching ligaments and tendons is bad) and crushes themeniscus. It can also result in slipping of the knee cap from beingtwisted and compressed.
- straight-legged toe touches
- In this stretch, your legs are straight (either together or spreadapart) and your back is bent over while you attempt to touch your toesor the floor. If you do not have the ability to support much of yourweight with your hands when performing this exercise, your knees arelikely to hyperextend. This position can also place a great deal ofpressure on the vertebrae of the lower lumbar. Furthermore, if youchoose to have your legs spread apart, it places more stress on theknees, which can sometimes result in permanent deformity.
- torso twists
- Performing sudden, intense twists of the torso, especially with weights,while in an upright (erect) position can tear tissue (by exceeding themomentum absorbing capacity of the stretched tissues) and can strain theligaments of the knee.
- inverted stretches
- This is any stretch where you "hang upside down". Staying inverted fortoo long increases your blood pressure and may even rupture bloodvessels (particularly in the eyes). Inverted positions are especiallydiscouraged for anyone with spinal problems.
Duration, Counting, and Repetition
- Breathing During Stretching: (next section)
- Some Risky Stretches: (previous section)
- How to Stretch: (beginning of chapter)
One thing many people seem to disagree about is how long to hold apassive stretch in its position. Various sources seem to suggest thatthey should be held for as little as 10 seconds to as long as a fullminute (or even several minutes). The truth is that no one really seemsto know for sure. According to HFLTA there exists somecontroversy over how long a stretch should be held. Many researchersrecommend 30-60 seconds. For the hamstrings, research suggests that 15seconds may be sufficient, but it is not yet known whether 15 secondsis sufficient for any other muscle group.
A good common ground seems to be about 20 seconds. Children, and peoplewhose bones are still growing, do not need to hold a passive stretchthis long (and, in fact, Kurz strongly discourages it). Holding thestretch for about 7-10 seconds should be sufficient for this youngergroup of people.
A number of people like to count (either out loud or to themselves)while they stretch. While counting during a stretch is not, byitself, particularly important @dots{} what is important is the settingof a definite goal for each stretching exercise performed. Countingduring a stretch helps many people achieve this goal.
Many sources also suggest that passive stretches should be performed insets of 2-5 repetitions with a 15-30 second rest in between eachstretch.
Breathing During Stretching
- Exercise Order: (next section)
- Duration: (previous section)
- How to Stretch: (beginning of chapter)
Proper breathing control is important for a successful stretch. Properbreathing helps to relax the body, increases blood flow throughout thebody, and helps to mechanically remove lactic acid and other by-productsof exercise.
You should be taking slow, relaxed breaths when you stretch, trying toexhale as the muscle is stretching. Some even recommend increasing theintensity of the stretch only while exhaling, holding the stretch in itscurrent position at all other times (this doesn't apply to isometricstretching).
The proper way to breathe is to inhale slowly through the nose,expanding the abdomen (not the chest); hold the breath a moment; thenexhale slowly through the nose or mouth. Inhaling through the nose hasseveral purposes including cleaning the air and insuring propertemperature and humidity for oxygen transfer into the lungs. The breathshould be natural and the diaphragm and abdomen should remain soft.There should be no force of the breath. Some experts seem to preferexhaling through the nose (as opposed to through the mouth) saying thatexhaling through the mouth causes depression on the heart and thatproblems will ensue over the long term.
The rate of breathing should be controlled through the use of theglottis in the back of the throat. This produces a very soft"hm-m-m-mn" sound inside the throat as opposed to a sniffing sound inthe nasal sinuses. The exhalation should be controlled in a similarmanner, but if you are exhaling through the mouth, it should be withmore of an "ah-h-h-h-h" sound, like a sigh of relief.
As you breathe in, the diaphragm presses downward on the internal organsand their associated blood vessels, squeezing the blood out of them. Asyou exhale, the abdomen, its organs and muscles, and their blood vesselsflood with new blood. This rhythmic contraction and expansion of theabdominal blood vessels is partially responsible for the circulation ofblood in the body. Also, the rhythmic pumping action helps to removewaste products from the muscles in the torso. This pumping action isreferred to as the respiratory pump. The respiratory pump isimportant during stretching because increased blood flow to thestretched muscles improves their elasticity, and increases the rate atwhich lactic acid is purged from them.
Exercise Order
- When to Stretch: (next section)
- Breathing During Stretching: (previous section)
- How to Stretch: (beginning of chapter)
Many people are unaware of the fact that the order in which you performyour stretching exercises is important. Quite often, when we perform aparticular stretch, it actually stretches more than one group ofmuscles: the muscles that the stretch is primarily intended for, andother supporting muscles that are also stretched but which do notreceive the "brunt" of the stretch. These supporting muscles usuallyfunction as synergists for the muscles being stretched(see section Cooperating Muscle Groups). This is the basis behind aprinciple that SynerStretch calls the interdependency ofmuscle groups.
Before performing a stretch intended for a particular muscle, but whichactually stretches several muscles, you should first stretch each ofthat muscle's synergists. The benefit of this is that you are able tobetter stretch the primary muscles by not allowing the supportingmuscles the opportunity to be a limiting factor in how "good" a stretchyou can attain for a particular exercise.
Ideally, it is best to perform a stretch that isolates a particularmuscle group, but this is not always possible. According toSynerStretch: "by organizing the exercises within a stretchingroutine according to the principle of interdependency of muscle groups,you minimize the effort required to perform the routine, and maximizethe effectiveness of the individual exercises." This is whatHealth For Life (in all of their publications) callssynergism: "combining elements to create a whole that is greaterthan the mere sum of its parts."
For example, a stretch intended primarily for the hamstrings may alsomake some demands upon the calves and buttocks (and even the lower back)but mostly, it stretches the hamstrings. In this case, it would bebeneficial to stretch the lower back, buttocks, and calves first (inthat order, using stretches intended primarily for those muscles) beforethey need to be used in a stretch that is intended primarily for thehamstrings.
As a general rule, you should usually do the following when puttingtogether a stretching routine:
- stretch your back (upper and lower) first
- stretch your sides after stretching your back
- stretch your buttocks before stretching your groin or your hamstrings
- stretch your calves before stretching your hamstrings
- stretch your shins before stretching your quadriceps (if you do shinstretches)
- stretch your arms before stretching your chest
When to Stretch
- Stretching With a Partner: (next section)
- Exercise Order: (previous section)
- How to Stretch: (beginning of chapter)
The best time to stretch is when your muscles are warmed up. Ifthey are not already warm before you wish to stretch, then you needto warm them up yourself, usually by performing some type of briefaerobic activity (see section General Warm-Up). Obviously, stretchingis an important part of warming-up before (see section Warming Up),and cooling-down after a workout (see section Cooling Down). If theweather is very cold, or if you are feeling very stiff, then youneed to take extra care to warm-up before you stretch in order toreduce the risk of injuring yourself.
Many of us have our own internal body-clock, or circadian rhythmas, it is more formally called: Some of us are "early morning people"while others consider themselves to be "late-nighters". Being aware ofyour circadian rhythm should help you decide when it is best for you tostretch (or perform any other type of activity). Gummerson saysthat most people are more flexible in the afternoon than in themorning, peaking from about 2:30pm-4pm. Also, according toHFLTA, evidence seems to suggest that, during any given day,strength and flexibility are at their peak in the late afternoon orearly evening. If this is correct then it would seem to indicate that,all else being equal, you may be better off performing your workoutright after work rather than before work.
Early-Morning Stretching
- When to Stretch: (beginning of section)
On the other hand, according to Kurz, "if you need [or want] toperform movements requiring considerable flexibility with [little or] nowarm-up, you ought to make early morning stretching a part of yourroutine." In order to do this properly, you need to first perform ageneral warm-up (see section General Warm-Up). You should then begin yourearly morning stretching by first performing some static stretches,followed by some light dynamic stretches. Basically, your early morningstretching regimen should be almost identical to a complete warm-up(see section Warming Up). The only difference is that you may wish to omitany sport-specific activity (see section Sport-Specific Activity), althoughit may be beneficial to perform it if you have time.
Stretching With a Partner
- Stretching to Increase Flexibility: (next section)
- When to Stretch: (previous section)
- How to Stretch: (beginning of chapter)
When done properly, stretches performed with the assistance of apartner can be more effective than stretches performed without apartner. This is especially true of isometric stretches(see section Isometric Stretching) and PNF stretches (see section PNF Stretching). The problem with using a partner, however, is thatthe partner does not feel what you feel, and thus cannot respondas quickly to any discomfort that might prompt you to immediatelyreduce the intensity (or some other aspect) of the stretch. Thiscan greatly increase your risk of injury while performing a particularexercise.
If you do choose to stretch with a partner, make sure that it is someoneyou trust to pay close attention to you while you stretch, and to actappropriately when you signal that you are feeling pain or discomfort.
Stretching to Increase Flexibility
- Pain and Discomfort: (next section)
- Stretching With a Partner: (previous section)
- How to Stretch: (beginning of chapter)
- To train your stretch receptors to become accustomed to greater musclelength (see section Proprioceptors).
- To reduce the resistance of connective tissues to muscle elongation(see section How Connective Tissue Affects Flexibility).
If you are attempting to increase active flexibility (see section Types of Flexibility), you will also want to strengthen the muscles responsiblefor holding the stretched limbs in their extended positions.
Before composing a particular stretching routine, you must first decidewhich types of flexibility you wish to increase (see section Types of Flexibility), and which stretching methods are best for achieving them(see section Types of Stretching). The best way to increase dynamicflexibility is by performing dynamic stretches, supplemented withstatic stretches. The best way to increase active flexibility is byperforming active stretches, supplemented with static stretches. Thefastest and most effective way currently known to increase passiveflexibility is by performing PNF stretches (see section PNF Stretching).
If you are very serious about increasing overall flexibility, then Irecommend religiously adhering to the following guidelines:
- Perform early-morning stretching everyday (see section Early-Morning Stretching).
- Warm-up properly before any and all athletic activities. Make sure to giveyourself ample time to perform the complete warm-up. See section Warming Up.
- Cool-down properly after any and all athletic activities. See section Cooling Down.
- Always make sure your muscles are warmed-up before you stretch!
- Perform PNF stretching every other day, and static stretching on the offdays (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 (accordingto SynerStretch) achieve maximal upper-body flexibility withinone month and maximal lower-body flexibility within two months. If youare older or more inflexible than most people, it will take longer thanthis.
Don't try to increase flexibility too quickly by forcing yourself.Stretch no further than the muscles will go without pain.See section Overstretching.
Pain and Discomfort
- Performing Splits: (next section)
- Stretching to Increase Flexibility: (previous section)
- How to Stretch: (beginning of chapter)
Common Causes of Muscular Soreness
- Stretching with Pain: (next subsection)
- Pain and Discomfort: (beginning of section)
If you are experiencing soreness, stiffness, or some other form ofmuscular pain, then it may be due to one or more of the following:
- torn tissue
- Overstretching and engaging in athletic activities without a properwarm-up can cause microscopic tearing of muscle fibers or connectivetissues. If the tear is not too severe, the pain will usually not appearuntil one or two days after the activity that caused the damage. If thepain occurs during or immediately after the activity, then it mayindicate a more serious tear (which may require medical attention). Ifthe pain is not too severe, then light, careful static stretching of theinjured area is supposedly okay to perform (see section Static Stretching).It is hypothesized that torn fibers heal at a shortened length, thusdecreasing flexibility in the injured muscles. Very light stretching ofthe injured muscles helps reduce loss of flexibility resulting from theinjury. Intense stretching of any kind, however, may only make mattersworse.
- metabolic accumulation
- Overexertion and/or intense muscular activity will fatigue themuscles and cause them to accumulate lactic acid and other wasteproducts. If this is the cause of your pain, then static stretching(see section Static Stretching), isometric stretching (see section Isometric Stretching), or a good warm-up (see section Warming Up) or cool-down(see section Cooling Down) will help alleviate some of the soreness.See section Why Bodybuilders Should Stretch. Massaging the sore musclesmay also help relieve the pain (see section Massage). It has also beenclaimed that supplements of vitamin C will help alleviate this typeof pain, but controlled tests using placebos have been unable tolend credibility to this hypothesis. The ingestion of sodiumbicarbonate (baking soda) before athletic activity has been shownto help increase the body's buffering capacity and reduce the outputof lactic acid. However, it can also cause urgent diarrhea.
- muscle spasms
- Exercising above a certain threshold can cause a decreased flow ofblood to the active muscles. This can cause pain resulting in aprotective reflex which contracts the muscle isotonically (see section Types of Muscle Contractions). The reflex contraction causes furtherdecreases in blood flow, which causes more reflex contractions,and so on, causing the muscle to spasm by repeatedly contracting.One common example of this is a painful muscle cramp. Immediatestatic stretching of the cramped muscle can be helpful in relievingthis type of pain. However, it can sometimes make things worse byactivating the stretch reflex (see section The Stretch Reflex), whichmay cause further muscle contractions. Massaging the cramped muscle(and trying to relax it) may prove more useful than stretching inrelieving this type of pain (see section Massage).
Stretching with Pain
- Overstretching: (next subsection)
- Common Causes of Muscular Soreness: (previous subsection)
- Pain and Discomfort: (beginning of section)
Also, according to M. Alter, it is important to remember thatsome amount of soreness will almost always be experienced byindividuals that have not stretched or exercised much in the last fewmonths (this is the price you pay for being inactive). However,well-trained and conditioned athletes who work-out at elevated levelsof intensity or difficulty can also become sore. You should ceaseexercising immediately if you feel or hear anything tearing or popping.Remember the acronym RICE when caring for an injured body part.RICE stands for: Rest, Ice, Compression, Elevation. This willhelp to minimize the pain and swelling. You should then seekappropriate professional medical advice.
Overstretching
- Stretching with Pain: (previous subsection)
- Pain and Discomfort: (beginning of section)
One of the easiest ways to "overstretch" is to stretch "cold" (withoutany warm-up). A "maximal cold stretch" is not necessarily a desirablething. Just because a muscle can be moved to its limit without warmingup doesn't mean it is ready for the strain that a workout will place onit.
Obviously, during a stretch (even when you stretch properly) you aregoing to feel some amount of discomfort. The difficulty is being ableto discern when it is too much. In her book, Stretch andStrengthen, Judy Alter describes what she calls ouch! pain: Ifyou feel like saying "ouch!" (or perhaps something even more explicit)then you should ease up immediately and discontinue the stretch. Youshould definitely feel the tension in your muscle, and perhaps evenlight, gradual "pins and needles", but if it becomes sudden, sharp, oruncomfortable, then you are overdoing it and are probably tearing somemuscle tissue (or worse). In some cases, you may follow all of theseguidelines when you stretch, feeling that you are not in any "real"pain, but still be sore the next day. If this is the case, then youwill need to become accustomed to stretching with less discomfort (youmight be one of those "stretching masoch*sts" that take great pleasure inthe pain that comes from stretching).
Quite frequently, the progression of sensations you feel as youreach the extreme ranges of a stretch are: localized warmth of thestretched muscles, followed by a burning (or spasm-like) sensation,followed by sharp pain (or "ouch!" pain). The localized warmingwill usually occur at the origin, or point of insertion, of thestretched muscles. When you begin to feel this, it is your firstclue that you may need to "back off" and reduce the intensity ofthe stretch. If you ignore (or do not feel) the warming sensation,and you proceed to the point where you feel a definite burningsensation in the stretched muscles, then you should ease upimmediately and discontinue the stretch! You may not be sore yet,but you probably will be the following day. If your stretch getsto the point where you feel sharp pain, it is quite likely thatthe stretch has already resulted in tissue damage which may causeimmediate pain and soreness that persists for several days.
Performing Splits
- Pain and Discomfort: (previous section)
- How to Stretch: (beginning of chapter)
If your goal really is "to be able to perform splits" (or to achievemaximal lower-body static-passive flexibility), and assuming that youalready have the required range of motion in the hip joints to even dothe splits (most people in reasonably good health without any hipproblems do), you will need to be patient. Everyone is builtdifferently and so the amount of time it will take to achieve splitswill be different for different people (although SynerStretchsuggests that it should take about two months of regular PNF stretchingfor most people to achieve their maximum split potential). The amountof time it takes will depend on your previous flexibility and bodymakeup. Anyone will see improvements in flexibility within weeks withconsistent, frequent, and proper stretching. Trust your own body, takeit gently, and stretch often. Try not to dwell on the splits,concentrate more on the stretch. Also, physiological differences inbody mechanics may not allow you to be very flexible. If so, take thatinto consideration when working out.
A stretching routine tailored to the purpose of achieving the ability toperform splits may be found at the end of this document.See section Working Toward the Splits.
Common Problems When Performing Splits
- The Front Split: (next subsection)
- Performing Splits: (beginning of section)
First of all, there are two kinds of splits: front and side (the sidesplit is often called a chinese split). In a Front split, you haveone leg stretched out to the front and the other leg stretched out tothe back. In a side split, both legs are stretched out to your side.
A common problem encountered during a side split is pain in the hipjoints. Usually, the reason for this is that the split is beingperformed improperly (you may need to tilt your pelvis forward).
Another common problem encountered during splits (both front and side)is pain in the knees. This pain can often (but not always) be alleviatedby performing a slightly different variation of the split. See section The Front Split. See section The Side Split.
The Front Split
- The Side Split: (next subsection)
- Common Problems When Performing Splits: (previous subsection)
- Performing Splits: (beginning of section)
The Side Split
- Split-Stretching Machines: (next subsection)
- The Front Split: (previous subsection)
- Performing Splits: (beginning of section)
Split-Stretching Machines
- The Side Split: (previous subsection)
- Performing Splits: (beginning of section)
Many of you may have seen an advertisem*nt for a split-stretchingmachine in your favorite exercise/athletic magazine. These machines looklike "benches with wings". They have a padded section upon which to sit,and two padded sections in which to place your legs (the machine shouldensure that no pressure is applied upon the knees). The machinefunctions by allowing you to gradually increase the "stretch" in youradductors (inner-thigh muscles) through manual adjustments whichincrease the degree of the angle between the legs. Such machines usuallycarry a hefty price tag, often in excess of $100 (American currency).
A common question people ask about these machines is "are they worth theprice?". The answer to that question is entirely subjective. Althoughthe machine can certainly be of valuable assistance in helping youachieve the goal of performing a side-split, it is not necessarily anybetter (or safer) than using a partner while you stretch. The mainadvantage that these machines have over using a partner is that theygive you (not your partner) control of the intensity of the stretch.The amount of control provided depends on the individual machine.
One problem with these "split-stretchers" is that there is a commontendency to use them to "force" a split (which can often result ininjury) and/or to hold the "split" position for far longer periods oftime than is advisable.
The most effective use of a split-stretching machine is to use it asyour "partner" to provide resistance for PNF stretches for the groin andinner thigh areas (see section PNF Stretching). When used properly,"split-stretchers" can provide one of the best ways to stretch yourgroin and inner-thighs without the use of a partner.
However, they do cost quite a bit of money and they don't necessarilygive you a better stretch than a partner could. If you don't want to"cough-up" the money for one of these machines, I recommend that youeither use a partner and/or perform the lying `V' stretch describedlater on in this document (see section Working Toward the Splits).
