Stretching and Flexibility

Everything you never wanted to know

by Brad Appleton

The views and techniques given are those of the author and do not necessarily reflect those of the Texas Volkssporting Association.

As with any physical activity, check with your doctor before doing any of these stretches.

    Introduction

    Flexibility
    Types of Flexibility
    Factors Limiting Flexibility

    Types of Stretching

      Ballistic Stretching
      Dynamic Stretching
      Active Stretching
      Passive Stretching
      Static Stretching
      Isometric Stretching

      PNF Stretching

    How to Stretch

      Warming Up

        General Warm-Up

          Joint Rotations
          Aerobic Activity

        Warm-Up Stretching

          Static Warm-Up Stretching
          Dynamic Warm-Up Stretching

        Sport-Specific Activity

      Cooling Down
      Massage
      Elements of a Good Stretch

        Isolation
        Leverage
        Risk

      Some Risky Stretches
      Duration, Counting, and Repetition
      Breathing During Stretching
      Exercise Order
      When to Stretch

        Early-Morning Stretching

      Stretching With a Partner
      Stretching to Increase Flexibility
      Pain and Discomfort

        Common Causes of Muscular Soreness
        Stretching with Pain
        Overstretching

      Performing Splits

        Common Problems When Performing Splits
        The Front Split
        The Side Split
        Split-Stretching Machines

    References on Stretching

      Recommendations
      Additional Comments

    Working Toward the Splits

      lower back stretches
      lying buttock stretch
      groin and inner-thigh stretch
      seated leg stretches

        seated calf stretch
        seated hamstring stretch
        seated inner-thigh stretch

      psoas stretch
      quadricep stretch
      lying `V' stretch

    Normal Ranges of Joint Motion

      Neck
      Lumbar Spine
      Shoulder
      Elbow
      Wrist
      Hip
      Knee
      Ankle

    Index

Brad Appleton <bradapp@enteract.com>http://www.enteract.com/~bradapp/
Version: 1.38, Last Modified 97/03/07
Copyright © 1993-1997 by Bradford D. Appleton

Permission is granted to make and distribute verbatim copies of this document at no charge or at a charge that covers reproducing the cost of the copies, provided that the copyright notice and this permission notice are preserved on all copies.

This document is available in ascii, texinfo, postscript, and html formats via the World Wide Web from the following URL: http://www.enteract.com/~bradapp/docs/rec/stretching/

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice! Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.

The author and publisher of this document and their employers make no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability, or fitness for any particular purpose. The author and publisher of this document and their employers are not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained in this document.