10 Minute Stretching Routine For Increased
Flexibility
by
Phil Campbell -
Ready, Set, Go! Synergy Fitness for Time
Crunched Adults
I don't like stretching! I
know...I'm a fitness book author with a chapter dedicated to stretching, and I
need to like stretching. But I don't.
I'm naturally tight. And
stretching is just down right painful sometimes.
However, I said it in my
book, and I'll repeat it again; if I had to choose only one form of exercise,
it would be static stretching (the most difficult kind of stretching).
If you have a problem
with stretching, then you and I have a lot in common. But, you must, you simply
must, add stretching to your fitness training.
You can get the job done
in 10-minutes, 4 days a week, just don't miss the many wonderful benefits of
stretching.
Stretching will not release growth hormone
Stretching is not the
kind of exercise that will release growth hormone, but it will prepare your
body for the exercises that can.
Simply, if you don't have
an appropriate stretching routine in your fitness program, you may be risking
injury every time you perform anaerobic training like the Sprint 8 Workout, or
weight-plyos.
Stretching can
aid in reversing hardening of the arteries
Researchers show that
prolonged stretching (in the form of yoga) with moderate aerobic exercise and
diet control will reduce cholesterol and significantly reverse hardening of the
arteries (20 percent regression) in adults with proven coronary atherosclerotic
disease.
After one year in a yoga
program, participants lost weight, reduced cholesterol, and improved their
exercise capacity, (Retardation of coronary atherosclerosis
with yoga lifestyle intervention, 2000, Manchanda).
If you have time for yoga
classes, or your martial arts training emphasizes stretching, that's great.
Keep it up! But if you're not attending karate or yoga classes, then the
10-Minute Stretching Routine may be for you.
New Research
Reverses the rule on stretching
Coaches have instilled it
into the minds of their athletes as long as anyone can remember - stretch
before you workout or play a game, and the more the better.
While I always do the
10-Minute Stretching Routine prior to the Sprint 8 Workout for the warm-up
benefit, new research totally reverses the pre-game philosophy of stretching.
Researchers show
that athletes should not perform prolonged stretching routines before playing a
game because it temporarily slows muscle activation.
Prolonged
stretching (static stretching) slightly decreases strength for up to an hour
after stretching by slightly impairing muscle activation.
(Reduced strength after passive stretch of the human plantar flexors,
2000, Fowles).
Don't let this research
become a reason to not add the 10-Minute Stretching Routine to your fitness
plan. A complete stretching program to increase flexibility is important - just
not an hour before the big game.
Stretching
Technique is Everything
Since warming up prior to
anaerobic training is an absolute rule - never to be broken - stretching can be
combined (multi-tasked) by using the 10-Minute Stretching Routine as your
warm-up.
This strategy is
appropriate for the warm-up prior to training, but not before the game or a key
practice session. The goal of the warm-up is to get the blood flowing and raise
body temperature (one degree) prior to high-intensity workouts and athletic
competitions.
30 Second Stretch-hold Position
Gains in flexibility are
dependent on the duration of stretching position, and the researchers show the
best stretch-hold position is 30 seconds. (The effect of time
on static stretch on the flexibility of the hamstring muscles, 1994,
Bandy).
Simply, you need to
slowly move into (and out of) the stretched-out position and hold it 30
seconds. This is called static stretching and is different from dynamic
mobility stretching, the head rotations type of stretching.
Examples of the stretch-hold position
The 10-Minute Stretching
Routine has 5 stretching positions. Each position is performed on both
legs. And each stretch-hold position should be held for 30-seconds.
The start position of the
first stretching position, the hamstring stretch, is shown below. Reminder -
always move in slow-motion when stretching to avoid injury.
Start Position
Pull forward into the stretch-hold
position.
Hold 30 seconds Repeat on both sides
Personal Observation
During the 35 years that
I've been involved in fitness training, I've noticed (here's my opinion and not
backed by research) that stretching is unlike any form of exercise. Most
exercises provide positive results quickly. With stretching, it's like the
body fights flexibility gains for the first few weeks. Then, between weeks four
and six, the body stops resisting and agrees to increase flexibility.
So, if you've tried
stretching before and didn't see results, hang in there. Stretching provides
many wonderful benefits, even for the "naturally tight" like me.
Have a great
day!
Phil Campbell, M.S.,
M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
National Institutes of Health
research cited in newsletter,
Research
Summary 1
Research summary 2
Research Summary 3
NOTE: The purpose of this article is to
expand thinking about fitness as an informational source for readers, and is
not medical advice. Before attempting the Synergy Fitness program, the Sprint 8
Workout, or any high-intensity exercise program, consult your physician. This
is not just a liability warning; it's wise to have a baseline medical exam
before beginning a fitness program. Make your physician a partner in your
fitness improvement plan. |
