Flexibility & Stretching
Flexibility and stretching are very important aspects of any training program. The more flexible you are, the better you can lift, and the less likely you are to become injured. The following are some basic guidelines regarding stretching. At the end of this section, there are some basic stretches you may perform.
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Basic Guidelines for Stretching
- Stretch to the point of comfortable tension. There should be no pain involved. If there is pain while stretching or releasing a stretch, you have stretched too far.
- Hold position and do not bounce. Bouncing can overstretch the muscle tendon causing muscle fibers to contract against the tension, and can cause tears or damage to muscle fibers. Static stretching promotes relaxation of the muscle fibers. As the fibers relax, connective tissue is effectively stretched.
- Hold the position for 10 seconds. Release and repeat six to eight (6-8) times. Each time you release the position, the muscle fibers relax a little more. This allows the muscle to stretch farther once the position is resumed. Holding the stretch longer than 10 seconds can set off a nervous system response that will cause the muscle fibers to contract.
- Stretch frequently and consistently. The key to developing flexibility is consistency. You cannot stretch too often if technique is correct. Daily exercises are required to develop a change in flexibility.