Forget high-school-gym wisdom. Use this myth-busting plan for breakthroughs in flexibility, performance, and injury prevention




By: Bill Hartman, P.T., C.S.C.S.











Unless
you need to build your tolerance for boredom, most stretching is a
waste of time. After all, when you review the research, it's clear that
the most widely held principles of flexibility training simply don't
work. Which is why few guys ever stick with it and even regular
practitioners struggle to touch their toes. Worse, follow those age-old
rules closely, and studies show that you'll actually be more likely to
suffer a pulled muscle than if you hadn't stretched at all.



That's why it's time we rewrite the book on stretching and provide
you with a flexibility plan that's not only effective, but also simple,
fast, and painless. Your first order of business is to forget
everything your high-school gym coach, workout partner, or yoga-loving
girlfriend ever told you about stretching. Then memorize the new rules
that follow. The benefit? You'll reduce your risk of injuries, improve
your overall athleticism, and have an easier time tying your shoes.

















Flexibility 101
Before
we get to the rules, it's important to understand the basic -- but
typically misunderstood -- science of stretching. First, a couple of
definitions. There are two major types of stretching: static and
dynamic.



You're probably more familiar with the former. For instance, a
static stretch for your hamstrings is what you think it is -- a
movement in which you lean forward until you feel a slight discomfort
in the target muscle, then stretch the muscle by holding that position
for a few seconds.



Although it's often prescribed as an injury-prevention measure,
static stretching before a workout might be the worst of all
strategies. Because it forces the target muscle to relax, it
temporarily makes it weaker. As a result, a strength imbalance can
occur between opposing muscle groups. For example, stretching your
hamstrings causes them to become significantly weaker than your
quadriceps. And that may make you more susceptible to muscle strains,
pulls, and tears in the short term.



Static stretching also reduces bloodflow to your muscles and
decreases the activity of your central nervous system -- meaning it
inhibits your brain's ability to communicate with your muscles, which
limits your capacity to generate force. The bottom line: Never perform
static stretching before you work out or play sports.



Now, before you abandon static stretching for good, realize that it
does have value. That's because improving your "passive" flexibility
through static stretches is beneficial in the nonathletic endeavors of
everyday life -- such as bending, kneeling, and squatting. All you have
to know is the right stretch for the right time.



Go to the next page for the stretching plan...

















The Rules of Static Stretching
When: Any time of day, except before a workout



Why: To improve general flexibility



How: Apply these guidelines:



Stretch twice a day, every day. Any less frequently and you won't
maintain your gains in flexibility -- which is why most flexibility
plans don't work. Twice a day may seem like a lot, but each "session"
will require as little as 4 minutes of your time. Also, there's no need
to "warm" your muscles before stretching; that's a myth. So you can
stretch at work, while you're watching TV, or while you're grilling
burgers.



Keep in mind that duration matters. You can increase passive
flexibility with a static stretch that's held for as little as 5
seconds, but you get optimal gains by holding it between 15 and 30
seconds, the point of diminishing returns.



Finally, do just one stretch for each tight muscle. Because most of
the improvements in flexibility are made on the first stretch,
repeating the same movement provides little benefit.



What: Use these movements to stretch your entire
body. Do as shown and, for all but number 2, switch sides and repeat
the stretch with the opposite arm or leg.



Upper Trapezius

Place your left hand on your head as shown and position your right
arm behind your back. Gently pull your head toward your shoulder.

















Latissimus Dorsi
Position your body as shown, then push your arms into the Swiss ball and your chest toward the floor.

















Calves
Position your body in front of a wall as shown and lean forward to stretch.

















Go to the next page for dynamic stretching...



















Quadriceps
Position your body as shown and push your hips forward while keeping your torso upright.

















Pectorals
Place your arm against a door frame or wall as shown, then move your shoulder forward.

















Hamstrings
Place your foot on a sturdy box or bench as shown, then lean forward from the hips until you feel a stretch.

















Dynamic Stretching
A
dynamic stretch is the opposite of a static stretch. In this version,
you quickly move a muscle in and out of a stretched position. Example:
A body-weight lunge is a dynamic stretch for your quadriceps and hips.



Here's why the difference matters: Improvements in flexibility are
specific to your body position and speed of movement. So if you do only
static stretching -- as most guys are advised -- you'll primarily boost
your flexibility in that exact posture while moving at a slow speed.
While certainly effective if you're a contortionist, it has limited
carryover to the flexibility you need in sports and weight training,
which require your muscles to stretch at fast speeds in various body
positions. That's why dynamic stretching is a necessary component of
any program: It improves your "active" flexibility, the kind you need
in every type of athletic endeavor.



Dynamic stretching also excites your central nervous system, and
increases bloodflow, and strength and power production. So it's the
ideal warmup for any activity. And when you regularly perform both
dynamic and static stretches, some of the flexibility improvements from
one will transfer to the other.

















The Rules of Dynamic Stretching
When: As a warmup before any type of workout or sport



Why: To improve performance and reduce injury risk



How: Perform five to eight body-weight exercises or
calisthenics at a slow tempo and in a comfortable range of motion.
Increase your range and speed with each repetition, until you're
performing the movement quickly from start to finish. Do one set of 10
repetitions of each exercise, one after the other.



What: Try this sample routine of movements that are
probably already familiar to you: jumping jacks, arm circles, trunk
rotations, front lunges, side lunges, high knees, and body-weight
squats.