All you need to know about Stretching/Flexability

**disgruntled** · 12-06-2006, 02:34 PM

ok, so it is not all you need to know, but it is all i know. i figure that if we all add everything we have learned about stretching to a thread it should clear up a lot of the general questions about stretching/flexability. if this could be made a sticky that would be appreciated.

i frequent a site www.trickstutorials.com and that is where i have gotten my streatching info. it is by no means exhustive but i have found the info useful. because like most people, like myself, usually don't tend to check out links posted i thought i would summerize what i took from the site.

The are basically four ways of stretching, Dynamic or Static and with in that active or passive. Dynamic stretchiing is moving the part you are stretching threw its entire range of motion. whereas a static stretch holds the body in a pose. active stretching is when you are using your own muscles to do the stretch and passive stretching is when you are using a external force. thus the four types of flexability are:

Dynamic active flexability

Dynamic passive flexability

Static active flexability

Static passive flexability

Stretching for a work out:

include a cardio warm-up before ou start to stretch. this will increase you temperature and higher temperature means more flexability. follow the cardio with dynamic stretches that target the range of motion that you will be using in your work out. after you work out end with a cool down. this is when you do static stretching. if you are doing both active and passive static stretching do active stretching first. ALWAYS DO STATIC PASSIVE STRETCHING LAST! end by walking around to allow you muscles to cool and slowly contract.

Stretching just for flexability:

first figure out what kind of flexability you would like. if you want to be able to kick high concentrate on dynamic stretches. if you want to be able to hold stretches then concentrate on static. AGAIN, ALWAYS DO STATIC STRETCHES LAST AND STATIC PASSIVE STRETCHES VERY LAST.

Why is static passive stretches always last?

after stretching your ability to activate your muscle decreases for five minutes. and your ability to contract your muscle decreases for an hour. Further there is no evidence that it reduces the chance of injury and it can make you tried because static stretches are relaxing.

Stretching an injured or sore muscle

it is recommended that you stretch these muscles, but not to increase flexability. only stretch to maintain your flexability. stretch to the point where the pain is releaved, but no further. if you do not stretch sore/injured muscles gentally you can loose flexability in those muscles.

Another note on flexability loss:

you can loose flexability by doing repetive motions that do not use your full range of motion (ex: roller blading). if you participate in these types of activities, balance it with full range stretches. in addition if you do repetitive stretches and constantly stop short of your full range you will loose flexability.

Developing Dynamic Flexability:

- movements should be controlled and fluid
- exhastion decreases flexability so do not do while tired or stretch long enough for you to become tired.
- for maximum benefit do several times daily
- start gentally and gradually increase your range of motion and speed
- if done in the morning you will increase your flexability for the day.
- do dynamic stretches when you wake but before you eat.
a full stomache decreases blood flow to muscles.

Developing Static Flexability:

there are three types of stretches that you can use. 1)Isometric stretching, 2)Relaxed stretching, and 3)Ballistic stretching. DO NOT USE BALLISTIC STRETCHING (this is when you stretch by bobbing your body up and down and using the motion to further the stretch). this type of stretching can damage you muscles and cause a reduction in flexability.

Isometric Stretching:
do into a stretching pose as far as you can comfortably go. hold this stretch and tense your muscles as much as you can. hold the pose tense for a while and then when you release the tension immediately further your stretch. continue this process a couple of times. this is by far the most effective way to increase you flexability but it is more intense and not for everyone. if you are young and still growing, do not do these stretches as they will interfer with bone growth and development. if the stretches are causing constant discomfort STOP! you could be causing damage. do these stretches a maximum of 4 times a week and sessions should last 10-25 mins.

Relaxed Stretching:
this type of stretching is easy on the body and can be done as often as you like, but there is no proven benefit to stretching more than once a day. to do this stretch, go into a stretching pose and relax your body. by relaxing your body you should be able to extend the stretch a little further. hold the new postion for 30 sec and then concentrate on relaxing to further the stretch. it can take up to 3 mins to relax enough to further a stretch, the key is to completely relax your body and breathe deeply and clamly. to see noticeable benefits you should do these stretches 5-7 days a week.

i hope this has helped and that my spelling is not too bad

please add on to this thread anything i have missed or that you would like to add.

**Chapel** · 12-07-2006, 08:11 AM

There is a lot of good information here. I very much agree that this should be stickied.

***complete*** · 12-07-2006, 09:07 AM

Great information and it's sticked.

**MMA_Fan** · 12-08-2006, 12:39 AM

Well deserving of the sticky.

ShadarevianKnight · 12-20-2006, 03:34 PM

Thank you, this is very helpful.

**The B** · 12-20-2006, 03:57 PM

Another type of stretching is "dynamic stretching" which i have previously mentioned on other threads before. This can be more of a warm up stretch or generally help to build the muscles stretched for i.e. a kick. This involves, for example, throwing your leg in the air up towards your shoulder - stretching the hamstrings. You may find you can actually go further than a fixed stretched as it is not held in place and the muscles are only stretched in short burts which can prove to be quite effective. Most likely it is best to combine all types of these stretches. Just remember the golden rule: don't over do it! You could damage the muscles which will take time out of a stretching regime and potentially take away all flexibility gained.

**disgruntled** · 12-22-2006, 09:06 AM

Quote:

Originally Posted by The B

You may find you can actually go further than a fixed stretched as it is not held in place and the muscles are only stretched in short burts which can prove to be quite effective.

just make sure that you are not doing balistic stretching! but i agree i have more dynamic flexability than static

**The B** · 12-22-2006, 09:54 AM

ye balistic isn't nice, i pulled both my quads doing that type.

**Chapel** · 12-22-2006, 12:07 PM

You also have to be careful with gravity assisted stretches for similar reasons.

**47MartialMan** · 01-31-2007, 02:50 PM

Nice thread.

I have many references and studies on it.

I used to "pick the brain" of a cousin who was my student of martial arts, but he was going to college to study Physical Therapy, so I somewhat became his student in this.

He gave me excellant insight and information on the subject.

footsouljah · 03-06-2007, 04:29 AM

i do what The B does. warm up a lil bit first, then the kicks. up and back, and also side to side for my groins.

jordanjelly · 05-18-2007, 05:36 AM

Being excessively flexible makes you more prone to injury because stretching causes micro tears in your muscles. Oh and stretching makes your muscles longer and more sluggish. Stretch enough so that you can kick high without injuring yourself but not more than that.

**disgruntled** · 05-18-2007, 09:24 AM

Quote:

Originally Posted by jordanjelly

Being excessively flexible makes you more prone to injury because stretching causes micro tears in your muscles. Oh and stretching makes your muscles longer and more sluggish. Stretch enough so that you can kick high without injuring yourself but not more than that.

read flexability part two i address those concerns in that thread.

**sirdarksol** · 05-18-2007, 05:53 PM

Aside from what is said in the second post, there are ups and downs to everything.
For example, you do suffer a greater chance of injuring yourself when performing a rapid motion. However, you suffer much less of a chance of injuring yourself in a situation where the joint is bent further than it should go (such as if you are put in an arm-lock and your opponent has the intention of breaking your elbow).
I'm not saying go all-out until you can fold yourself up backwards and tie your wrists into knots. Everything should be done in moderation. Rather, I'm saying that you shouldn't just be worried about how high you can kick when you are thinking about stretching. In most situations, there are things that you want to worry about more than how high you can kick.