Stretch For Bigger Muscle
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A sensible flexibility or stretching program
will not only enhance physical fitness, it can actually leave you with a more
youthful body and help prevent injury in and out of the gym. Stretching
increases suppleness by stimulating the production of chemicals that lubricate
connective soft tissue.
But besides becoming more limber, your
ability to learn physical skills will be improved due to increased dexterity
and coordination. Stretching after an intense resistance or cardio workout will
also reduce next-day muscle soreness, promote healing of microscopic tears and
prevent future injuries to overused, tight muscles.
Stretch training also promotes relaxation,
both physical and mental. The ability to let go of stress is something
everybody can use on a daily basis, and it provides a great balance for anyone
who engages in intense cardio or strength training.
Types of Flexibility Training
Flexibility is defined as the absolute
range of motion in a joint, or series of joints. We can further subdivide
flexibility into the following categories:
1. Dynamic Flexibility: the ability
to bring a limb through its full range of motion
2. Static/Active Flexibility: the
ability to assume and maintain an extended limb position using only your own
muscles
3. Static/Passive Flexibility: the
ability to assume and maintain an extended limb position, using body weight, a
partner or prop
All of these are improved by incorporating
some gentle static stretches into your fitness regimen .
Connective Tissue
Extended periods of inactivity bring about
chemical changes that can limit flexibility. Underused connective tissue loses
elasticity as it becomes stiff and dense. The human body goes through a similar
pattern as it ages. A properly executed stretch routine can reverse this
process.
It's theorized that stretching stimulates
the production of lubricants between tissue fibers and promotes hydration and
suppleness of all connective tissue. The resulting increased range of motion,
especially when coupled with more strength and muscle mass, allows you to bend
and move more freely before sustaining serious injury.
Stretch and Strengthen
Both flexibility training and strength
training are necessary to achieve overall fitness. As a matter of fact, one of
the best times to stretch is right after a resistance exercise. Static, or slow
gentle stretching with a brief hold, that’s done immediately after a
strength exercise that challenges the same muscles and connective tissue,
increases the overall effectiveness of that stretch.
A fatigued muscle is inhibited from
contracting as hard, and thus limits the stretch reflex. This allows an even
further elongation of the muscle and surrounding tissue than would have been
possible without the muscle being in a state of pre-fatigue.
Immediately stretching a muscle after
intense exercise also promotes muscular growth and reduces post workout
soreness. Stretching hastens the delivery of oxygen and other nutrients, while
speeding up the removal of lactic acid and other waste products.
Static Stretch Guidelines
- The flexibility segment of your
program should be done when the body is warm, preferably at the end of your
workout.
- Once the body is warmed up,
stretching exercises can be intermixed with strength moves to save time.
- Stretches should be held 10-30
seconds. A sum total of about 30 seconds is recommended to achieve any kind of
permanent stretch, regardless of the number of sets performed.
- Breathe out when going into the
stretch, and inhale when coming out. Use your breath as a way to relax, and go
further into the movement.
- NEVER stretch to a point of feeling
pain, only slight discomfort. There should be no fast motion or bouncing.
Unlike aerobic and strength training,
stretching works best when repeated every day, but good results can be achieved
with as little as two or three 5- to 10-minute sessions per week.
Increase the effectiveness and safety
of your workouts. Follow these sensible guidelines and make flexibility part of
your fitness program today.
Sample Full Body Quick-Stretch
Routine
Chest Stretch
(Chest/Shoulders)
Stand in a doorway and place your
arms out to your sides, elbows against each side wall. Exhale and lean your
upper body through the doorway as your arms are pushed back and your chest is
stretched. Now, hold this position. Inhale as you release. This stretch can be
done with one arm at a time as well. This is an important stretch to maintain a
healthy posture of the upper back and eliminate rounded shoulders.
Hold Time: 10 to 30 seconds
Shoulder Crossover
(Shoulders/Arms)
Stand or sit and place your right arm
across the front of your body at shoulder level. Place your left hand on the
back of your right elbow and press your right arm into your body, exhaling.
Hold and breathe. Inhale and release. Repeat with your left arm.
Hold Time: 10 to 30 seconds
Triangle (Upper Back/Inner
Thigh)
Stand with your feet wide apart,
hands on your hips and your head straight. Exhale as you let your upper body
drop to the right side feeling the stretch on the inside of the right leg. Hold
the position. Inhale and return to center. Repeat to the left side. This
movement may be performed with the back against a wall to keep the body
perfectly aligned.
Hold Time: 10 to 30 seconds
Step Stretch (Hamstring)
Stand with your feet shoulder width
apart, about two feet back from your step. Place the heel of the right foot on
the step, keeping your left foot planted on the floor. Exhale and slowly bend
the left knee creating a stretch in the back of the right leg. You can bend at
the waist as well to intensify the stretch. At the point of slight discomfort,
not pain, hold the position (this applies to all stretches). Inhale and slowly
release. Repeat on the opposite leg.
Hold Time: 10 to 30 seconds
Calf Stretch (Calf/Achilles
Tendon)
Stand with feet together, three or
four feet out from a wall. Place your hands on the wall shoulder width or
wider, exhale and lean the upper body in towards the wall. Your heels remain
planted firmly on the floor as you hold. Inhale and return to the starting
position. One foot can be brought forward to intensify the stretch on the leg
that remains planted, repeat on the other side if this is done.
Hold Time: 10 to 30 seconds.
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