flexibility
Stretching is easy to learn and yields several benefits. If you stretch regularly and correctly, stretching can benefit your weight training tremendously. Stretching the fascia allows for maximum muscle growth, and it decreases soreness resulting from weight training. Most importantly, stretching regularly can help you prevent injuries. Tai Chi is also an excellent internal martial art that helps with many conditions and improves flexibility.
Flexibility Theory
Flexibility is joint specific. Some joints can be more or less flexible than average. Flexibility in a joint depends upon the joint surface, the length and elasticity of ligaments, and the elasticity of muscles. Flexibility can be improved upon by anyone and at any age.
There are three kinds of flexibility: dynamic, static passive, and static active. Obviously, if you intend to extend your flexibility in dynamic movements you should use dynamic stretching. With weight training, we will use primarily static stretches and isometric stretches.
I would suggest that you do your static stretches after you have warmed up on the treadmill. Generally I walk for about five to 10 minutes before stretching. Remember that flexibility improves with increased blood flow, and with an increase in muscle temperature. Try not to stretch cold muscles. Stretching cold muscles hard will almost always result in trauma to the muscle and will actually reduce your flexibility.
Static passive stretching involves relaxing your muscles into a stretch and holding the position. I would suggest holding your upper body stretches for 30 seconds. Hold your lower body stretches for 1 minute or longer. There are several methods of doing isometric stretches. The method I have found to be most productive is to stretch the muscles as much as you can, and then tense for five seconds. Through successive tensions and relaxation’s, stretch further and further.
Practical Examples
Figure 4 Stretch
I’ll get into position with my right leg extended, and begin relaxing my lower back by holding a very light stretch. I try to be very precise and focus on form and relaxation. I lead with my chest and I keep my back from rounding. I concentrate on relaxation. After about 30 seconds my back will begin to relax and I’ll be able to stretch forward a little more.
With my body, my lower back is tighter than my hamstrings, and the initial tightness is felt first in my lower back. Again, I relax into the stretch and bend forward at the waist, leading with the chest. Now the hamstring stretch is moderately painful. About this time I’ll switch to the other leg.
Once I have reached this stage with the left leg, I’ll switch back to my right leg. This time I’ll be able to work into a good hamstring stretch fairly quickly. Now I begin to use isometric stretches. I’ll push the extended right leg into the floor with an all-out effort for 5 seconds. I’ll immediately relax and attempt to stretch further. I’ll repeat this sequence of tensions and relaxation’s four or five times.
Lastly, I’ll return to a light passive stretch focusing on relaxation. I now switch to the left leg and repeat the tensions and relaxation’s, and the final passive stretching.
Hamstring Stretch
The “High Hamstring” stretch can be easily done with a partner, and isometric stretching is very effective with this stretch. You lie on your back and extend one leg up toward the ceiling. You hold the other leg flat on the floor. Your partner will stand above you and hold your ankle. Your partner will gently push your extended straight leg back toward your head.
Once you have reached a maximum stretch with this technique you will switch to isometric stretches. You will attempt to force your leg down for 5 seconds as your partner resists. You will then relax and your partner will again push your leg toward your head. Your will repeat this sequence of tensions and relaxation’s four or five times. You then repeat the same procedure with the other leg.
You will find isometric stretches very effective, but also very intense; therefore, don’t overdue a good thing. Use these stretches no more than once or twice a week and allow for complete recovery. As a marital artist, it is of paramount importance for me to remain limber and flexible. These techniques have worked very well for me, and they will work for you -- give them a try.
