拉伸训练专题
LEARN TO STRETCHRunning relaxed is the secret to running faster. In order to improve your flexibility, you need to do some stretching.
By Hal Higdon
PUBLISHED 08/28/2001
Flexibility is important to runners. Running relaxed is the secret to running faster. In order to improve (and maintain) your flexibility, you need to do some stretching.
When to Stretch
The best time to stretch is after your muscles have had a chance to warm up. That's why most track athletes jog a mile or two, then do some stretching before the hard part of their workouts. You can do the same. Here are the different times you might consider stretching:
BEFORE RUNNING: Your muscles will not be warm, so don't overstretch. Just before running, do one or two easy stretches just to signal to your body that you are ready to go. Don't stretch anywhere near your limit. You should not feel pain.
WHILE RUNNING: Run five or ten minutes, then stop to stretch. Your muscles will be warmer, thus stretching will be easier. You still don't want to stretch to the point where it is painful. Stretching should be gentle.
AFTER RUNNING: Finish each workout with some easy stretching. If you have access to a whirlpool, the warm water will make stretching even easier. Stretching at different times of the day is another option.
How to Stretch
There are dozens, even hundreds, of stretches that you can do to loosen your muscles. Entire books have been written on the subject. One of the best is Stretching by Bob Anderson. Go to any road race, and you'll see runners doing stretching exercises before running. Here are a few:
HANG TEN: Stand arms at your side. Keeping your legs straight, bend forward and reach for your toes. Hold and repeat. Don't feel that you need to touch your toes. Whether or not you can do so may depend as much on the length of your legs vs. your torso than your flexibility. This is a good stretch to loosen your torso and stretch your hamstrings.
WALL LEANER: Stand facing a wall, your feet a few feet away from the wall. With hands on the wall and keeping your heels on the ground, lean forward with your hips, stretching the calf muscles. You can vary this exercise by stretching first one leg, then the other, or by moving your hand positions from side to side.
HEEL HOLD: Stand sideways to the wall, one hand against it for support. Reach down with the other hand and grasp your ankle, pulling the heel of one leg up against your butt. This is a good stretch for the quadriceps.
BUTTERFLY: Sit on the floor with your back straight. Pull your legs together so the soles of your feet are touching. Your knees will be pointing to each side. Wrap your hands around your feet and press outward with your arms against the inside of your thighs, extending the stretch. This will stretch the muscles around the groin.
Whether or not stretching prevents injuries is difficult to prove. If you stretch too much, or too hard, you actually can increase your risk of injury. Various experts will tell you to hold each stretch 15 to 30 to 60 seconds and repeat a certain number of times. Don't spend so much time stretching that you never get out to run. A well-balanced workout routine, however, includes flexibility exercises. For certain injuries, stretching may speed recovery. Every runner should develop a regular stretching routine.
Stretching safely
全身主要肌肉群的拉伸动作基本上都包含了，这个还是不错的，可以用用喏。Stretching is a key part of your exercise program. Stretching before your workout — especially if you have tight or injured muscles — can prepare your body to exercise. Stretching after your workout promotes better range of motion of your joints. Stretching also improves your flexibility, balance and coordination.
When you're stretching, keep it gentle. Breathe freely as you hold each stretch. Try not to hold your breath. Don't bounce or hold a painful stretch. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_stretch_intro.jpg[/img]
Calf stretch
Your calf muscle runs along the back of your lower leg.
To stretch your calf muscle, stand at arm's length from a wall or a piece of sturdy exercise equipment. Place your right foot behind your left foot. Keep your right knee straight and your right heel on the floor as you slowly bend your left leg forward. Your back should be straight and your hips forward. Don't rotate your feet inward or outward. Hold the stretch for 30 to 60 seconds. To deepen the stretch, slightly bend your right knee as you bend your left leg forward. Switch legs and repeat.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_calfstretch.jpg[/img]
Hamstring stretch
Your hamstring muscle runs along the back of your upper leg.
To isolate your hamstring muscle without placing stress on your back and neck, lie on the floor near the outer corner of a wall or a door frame. Rest your left heel against the wall, with your left knee slightly bent. Gently straighten your left leg until you feel a stretch along the back of your left thigh. As your flexibility increases, gradually scoot yourself closer to the wall or door frame to maximize the stretch. Hold the stretch for 30 to 60 seconds. Switch legs and repeat.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_hamstringstretch.jpg[/img]
Quadriceps stretch
Standing near a wall or a piece of sturdy exercise equipment for support, grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. This will stretch your quadriceps muscle, which runs along the front of your thigh. Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together. Hold the stretch for 30 to 60 seconds. Switch legs and repeat.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_quadstretch.jpg[/img]
Hip flexor stretch
Your hip flexor — which allows you to lift your knees and bend at the waist — is located on your upper thigh, just below your hipbone.
To stretch your hip flexor, kneel on your right knee. Cushion your kneecap with a folded towel. Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability. Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight. Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in your right thigh. Hold the stretch for 30 to 60 seconds. Switch legs and repeat.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_hipflexorstretch.jpg[/img]
Iliotibial band (ITB) stretch
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. A tight ITB — a common problem for runners — may cause pain in the outer knee or hip.
To stretch your ITB, stand near a wall or a piece of sturdy exercise equipment for support. Cross your left leg over your right leg at the ankle. Extend your left arm overhead, reaching toward your right side. You'll feel this stretch along your left hip. Hold the stretch for 30 to 60 seconds. Switch sides and repeat.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_itbstretch.jpg[/img]
Knee-to-chest stretch
The knee-to-chest stretch emphasizes the muscles of your lower back.
Lie on your back on a firm surface with your knees and hips bent and the backs of your heels flat on the floor. Gently pull one knee up to your chest until you feel a stretch in your lower back. Keep the opposite leg relaxed in a comfortable position, with your knee bent or with your leg extended as shown. Bring the knee as close to your chest as comfortably possible. Hold the stretch for 30 to 60 seconds. Repeat with the opposite leg.
Avoid the knee-to-chest stretch if you have osteoporosis. You may increase the risk of compression fractures in your vertebrae.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_kneetochest.jpg[/img]
Shoulder stretch
If the back of your shoulder is tight, you may be more likely to develop rotator cuff problems — especially if you golf or participate in overhead racket or throwing sports, such as tennis or baseball. To keep your shoulder flexible, bring your left arm across your body and hold it with your right arm, either above or below the elbow. Hold the stretch for 30 to 60 seconds. Switch arms and repeat.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_shoulderstretch.jpg[/img]
Shoulder stretch with towel
To stretch your shoulder's internal rotators — part of the group of muscles often used in overhead sports — grasp a rolled-up towel firmly with both hands, as shown. Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back. Hold the stretch for 30 to 60 seconds. Switch hands and repeat.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_shouldertowel.jpg[/img]
Neck stretch
To stretch the left side of your neck, bend your head forward and slightly to the right. With your right hand, gently pull your head downward. You'll feel a nice, easy stretch along the back left side of your neck. Don't tug too hard. Remember, you want to hold a comfortable — not painful — stretch. Hold the stretch for 30 to 60 seconds. Repeat on the opposite side.
[img]http://www.mayoclinic.com/images/slideshow/fsm22_neckstretch.jpg[/img]
[img]http://www.mayoclinic.com/images/slideshow/fsm22_cheststretch.jpg[/img]
[[i] 本帖最后由 bing2008 于 2008-3-25 12:27 AM 编辑 [/i]] Stretching: Focus on flexibility
Stretching is a powerful part of any exercise program. Here's why — and how — to include stretching in your fitness routine.
You pound out three miles on the treadmill. You work your way through a series of weightlifting exercises. You even add some time on the stationary bike for good measure — and you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you consider stretching those muscles that pulled you through your invigorating workout? Most aerobic and strength training programs inherently cause your muscles to contract and flex. For equal balance, pay attention to stretching those muscles after your workout.
Benefits of stretching
Regular stretching is a powerful part of any exercise program.
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls — especially as you age.
Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.
Stretching essentials
Ready, set, stretch!
Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising.
Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
How often to stretch is up to you. As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.
Know when to exercise caution
You can stretch anytime, anywhere — in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch. Coffee with Coach Mike Arenberg
written by Mike Arenberg
March 2006
Mo Runner, March/April 06
Missouri Runner & Triathlete
What is Better, Active or Static Stretching?
The benefits of stretching have long been debated by athletes, coaches and exercise physiologists. Most athletes believe stretching will prevent injuries, but this is contradicted by careful studies, making it one of our biggest myths.
Could stretching even increase injury rate? An Australian study of 1,538 subjects divided into two groups (stretching and non-stretching) found that over the course of 11 weeks (60,000 hours of combined training), stretching during warm up had no statistically significant effect on the risk of injury. David Lally, PH.D, carried out a study of marathon runners, attempting to link stretching to muscle problems. His study of 1,543 marathoners found that 47% of all male runners who stretched regularly were injured during a one-year period, with just 33% of male athletes who didn't stretch being injured. The stretching runners did not run more miles then the non-stretching ones, so higher mileage was not a possible factor.
Lally's study also yielded one additional bit of information. The marathoners who stretched before their training sessions (i.e. as a part of their warm up) had a higher rate of injury. Athletes who stretched AFTER their training session actually enjoyed a lower injury rate. When you think about the role stretching should play, this finding makes good sense. It is popular to static stretch before a workout or competition, but there is little semblance between the act of stretching out a muscle statically and the dynamic contractions that muscles undergo during training or a race. Another myth is that static stretching represents a key portion of any good warm up. Running is a dynamic activity that requires active, forceful movements of the legs and arms. Modern static stretching routines do not stimulate the muscles to act as they actually will during running. Most stretching routines are inadequate for preparing the muscles for running. While running, muscles perform dynamically in shortening (concentric contraction) and lengthening (eccentric contraction). These two forces surpass the forces experienced in static stretching and you cannot hope to adequately prepare your muscles to deal with these forces if you do only static stretching.
Another static stretching negative is that it "ignores" or "blocks out" the nervous system so that it cannot activate the muscles in a way that will create adequate flexibility. This is contradictory to what occurs while running; a higher injury rate is reported among the top 20% of the athletes on the flexibility continuum. The main outcome of most static stretching is to elongate the stretched tissues. Over-stretching may stretch ligaments or other tissues to such a degree that they are no longer elastic and able to return to their original state and size. Through excessive static stretching, athletes can end up with weaker joints that are then even more susceptible to injury.
Many athletes say their stretching addiction is to increase range of motion (ROM) and static stretching is definitely effective at producing a short-term increase in the ROM at a particular joint. But, this increase in ROM is usually measured during static positions, not during the dynamic movements seen during running and competition. It is not clear that there is a real carryover from stretching associated upgrades in what might be called stationary ROM, to the dynamic ROM associated with running. The actual ROM of a running stride is about 50% of what is achieved during a normal static stretch. No better stretch illustrates this point better then the standard quadriceps stretch we've all seen the majority of runners doing: a runner grabbing her foot and pulling it up toward her buttocks, attempting to stretch the quadriceps. When in a normal running stride do we see this excessive ROM of the knee and hip joint, as well the quadriceps and hip flexors placed in this position? So, does static stretching have any place in training? Muscles that are very tight after a workout or race might benefit from static stretching. At this point (post workout or race) stretching is a good way to change a hyper contracted muscle into a more relaxed state. When we think of alleviating the pain associated with post workout or race stiffness, static stretching can be effective in increasing the stretch tolerance of a muscle. An increase in stretch tolerance means that an athlete feels less pain from the same force applied to the muscle. This is why one single stretch doesn't seem to help relieve the pain, but after several minutes of stretching we feel some relief from pain and stiffness. Less force is needed to stretch the muscle. If you're going to do static stretches after a workout or race, do it right, and take your time. Movements must be slow, and the stretch held for longer than 15 seconds. (this relates to the myotatic reflex or stretch reflex). Individual muscles vary in their response to stretching. If you have ever felt that one muscle group needs to be stretched more than another to feel relief from pain or stiffness, you have discovered this for yourself.
We are all creatures of habit, and as athletes we embrace routines and resist change. Accepting new ideas is never easy. Recent evidence suggests that active stretching is better at preparing the muscles for training and competition, as well as being a more effective method of preventing injury. Static stretching may increase flexibility while active stretching works the muscles in a manner that is similar to the action of running.
To truly prime the muscles and joints for running, you must perform a more active preparation. The most effective way to stretch and strengthen the joint is through the same ROM to be used in running. According to Russian researcher Lahvili, "full range exercises against resistance creates the greatest functional increase in athletes ROM". In addition, stretches which are active in nature, truly warm up the muscles, which is one of the goals of stretching during a warm up. As the term implies, "warm up" means to increase the temperature of the muscle prior to running. With active stretches it is possible to gain strength AND flexibility simultaneously in the same exercise. Not only does this cut down on the amount of time needed for such training, but you also gain real benefits from the work being done.
It appears that the classic, popular stretches could be replaced by more active or dynamic activities which bear a closer resemblance to the actions which follow during post warm up workout or competition. Various ballistic drills along with active stretching will focus on the body's key joints and mimic the important movements associated with a particular sport, and these drills should be performed with gradually increasing intensity.
It's not easy to accept new ideas, but the scientific research is out there to support a new approach to preparing the muscles for activity. To put it bluntly, there is no evidence at all to support the idea that pre-exercise stretching reduces the risk of injury. In fact, some of the research suggests just the opposite is true. Train hard, but train smart.
Neck stretches for the office
[wmv]mms://a1420.m.akastream.net/7/1420/1598/07d707131011/hoasis.download.akamai.com/1598/mm00708.wmv[/wmv]Neck stretches for the officeToday I'm going to be showing some different neck stretches and shoulder stretches that you can do at a seated work-station or next to your work-station. Stretches should be held for 15 to 30 seconds each. You do not want to bounce with this stretch, and it should be strong and comfortable at the end of motion.
I'm going to show you the first stretch. What I want you to do is bring your chin down to your chest, and I want your shoulders to stay straight like that. So go ahead and bring that down for me.
And you should be feeling that stretch right in through here. You want to hold that stretch for 15 to 30 seconds.
And when you come out of the stretch nice and easy, come back up and keep your shoulders straight.
The next stretch I want you to do, is I just want you to rotate your head to the side, keeping your shoulders ... you're going to be feeling the stretch more right in through this direction here. Once again, strong but comfortable stretching sensation in your neck.
OK. And then the next stretch I want you to do is, you want to take your ear and bring it down toward your shoulder. You don't want to be bringing your shoulder up to your ear. So go ahead and bend to the side, and back the other direction. And you should be feeling that right through the side of the neck, right in there.
[[i] 本帖最后由 bing2008 于 2008-3-25 12:48 AM 编辑 [/i]] These are some general forearm stretches and wrist stretches that you can do at your workstation on a daily basis. Stretches should be held for 15 to 30 seconds each and should be strong but comfortable.
The first stretch I'm going to show you is for the outside part of your elbow into your forearm, where you can get a lot of repetitive strain in through the forearm when you're typing.
So if you just want to hold your arm out for me like this, make sure you don't reach too far forward with your arm. Go ahead with your other hand and just bend your wrist down like that. Do not put too much force through the wrist. And you should feel that stretch coming right through the forearm here, up into the elbow. And then as needed, you can repeat with the other side.
The next stretch I'm going to show you, you can just turn your palm up like this and it's going to be the same thing. You're going to hold your arm out and you're going to pull down with your hand, on the wrist, once again, not too much force through the wrist, keeping your arm in a good straight line, and you should feel that stretching through the front part of your forearm and up into the inside part of your elbow. And you may do the stretch with the other side as well.
I'm also going to have you do just some general wrist range of motion. You can just do wrist circles in one direction and do the circles back in the other direction. This just helps, with some general mobility, get the blood flowing into the hands.
[wmv]mms://a1697.m.akastream.net/7/1697/1598/07d707131011/hoasis.download.akamai.com/1598/mm00709.wmv[/wmv] These are some lower back stretches and hip stretches that you can do at a seated workstation, for your low back and hip. Stretches should be held for 15 to 30 seconds and the stretch should be a strong but comfortable sensation in the muscle you are stretching.
The first stretch I'm going to have you do is I want you to bring your knee up toward your chest, use your hands to grab the back of your thigh, and make sure that you keep your back straight as you do it. Do not lean yourself forward, and get a nice strong, comfortable stretch. You should be feeling it through the lower part of your back and into the upper part of your buttock. And you can do the same stretch with the other side.
The next stretch that I'm going to have you do, I'm going to have you scoot to the edge of your chair and I want you to straighten out one leg for me. OK, keeping your back nice and straight, I want you to bend forward at the hip until you feel a stretching sensation on the back of your thigh.
Once again make sure that you don't bounce with the stretch. And hold for 15 to 30 seconds. You may repeat with the other side as well.[wmv]mms://a1790.m.akastream.net/7/1790/1598/07d707131012/hoasis.download.akamai.com/1598/mm00711.wmv[/wmv] [wmv]mms://a66.m.akastream.net/7/66/1598/07d707131012/hoasis.download.akamai.com/1598/mm00712.wmv[/wmv]
These are some lower back stretches that you can do at your workstation throughout the day to help stretch your low back and your hip muscles in a standing position. Stretches should be held for 15 to 30 seconds and should be strong but comfortable on the muscle groups you are stretching.
The first stretch that I want you to do is to hang on to the chair for stability and go ahead and grab your ankle and bring it up toward your buttock.
OK. You should be feeling the stretch on the front of your thigh here. If you have a hard time grabbing onto the ankle, you can grab your pant leg and that will stretch much the same, right into the front of the thigh. You can also do the same thing with your other leg.
The next stretch I want you to do is, you can go ahead and put your arms up like this and I want you to rotate your trunk in one direction. Make sure that you keep your shoulders square and your hips in straight alignment.
And what you should be feeling is a stretch all the way from the top, all the way to the bottom. Make sure your posture stays upright and that you don't tilt your trunk to one side or the other.
The final stretch that I want you to do is I'm going to have you place the hands on the small of your back, keeping your knees straight, go ahead and bend backward for me. You should be feeling the stretch right through the trunk, right in the center of your spine. 伙计！整地有些高了，看起来有些困难。 Sports Hubs
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Stretching your horizons – why timing counts
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Recent research has shown that some types of pre-exercise stretching may not only fail to enhance performance, but can also be counter-productive. However, according to James Marshall, that doesn’t mean that you shouldn’t be stretching – you just have to stretch appropriately
Practice and research shows that the components of stretching are as varied as other training principles such as speed or strength. But all too often, stretching is either just tagged on to other forms of training, or overlooked completely. And repeating the same stretching routine day in, day out inevitably gets you the same results. However, adding a variety of stretches and altering the types of stretching that you do at different times of day, time of season, or time of year should enable you to improve your flexibility and your performance.
Is stretching is bad for you?
I’ve recently had this comment thrown at me by coaches and athletes alike. As is often the case, information can be misinterpreted or applied in the wrong context (with the best of intentions) and then becomes dogma – for example ‘weight training makes you slow’. There has been a lot of research in recent years that has shown that static stretching as part of a warm-up may not improve performance, and may actually inhibit speed and power activities. But some athletes and coaches have extrapolated these findings to conclude that all stretching is bad for you at any time. In fact, there may be a clue in the phrase ‘warm-up’ as to what you are supposed to do! We will examine this later.
In the 1960s, martial artists from the East who came to Britain did warm-ups with little no static stretching, but lots of movements. At the same time, Eastern European coaches were getting their athletes to do lots of movements in their warm-ups. Anecdotally, having worked in the fitness industry for eight years in the 1990s, I suspect the fad for doing a warm-up then stretches, and then the workout, came from gym-based exercise courses. I was always asking my fitness staff why they prescribed warming up on an exercise bike for 5 minutes, and then 5 minutes of static stretches, then run on a treadmill for 20 minutes, rather than simply walk, jog and then run on a treadmill!
Now the wheel has turned full circle and researchers are confirming what experienced coaches from different countries have been practicing for years. So, if static stretching is not best performed in the warm-up, does that mean that it’s bad for you? If acute stretching in the warm-up does not prevent injury and can lead to an immediate performance decrement, does chronic stretching and improved flexibility prevent injury in the long term and improve performance(2)?
Studies looking at the benefits of regular stretching have found the opposite effects to that of acute stretching before an activity. These benefits include:
*A possible decrease in the likelihood of injury;
*An increase in muscular force and power;
*A possible increase in sprinting speed.
The improvements may only be mild (approximately 2-5%) but in athletic performance terms, very significant. All three areas are obviously very important to most athletes, so developing flexibility should assume a corresponding importance in an athlete’s training programme. However, the question may arise of how can you fit it all in? Time constraints may hamper your efforts, and flexibility training should not necessarily replace your strength or endurance and especially not your skills training. But training smarter and looking at the time of day and type of stretching may allow you to reap benefits without additional training.
Time of day
Andrew Hamilton’s biorhythms article (PP issue 239) considered circadian rhythms and the best times to perform strength and power workouts. The body’s ability to stretch also changes throughout the day, and so the type of stretching you do should change too.
One recent study of healthy 24-year-old males measured patella tendon stiffness in the morning and in the evening. Tendon stiffness was found to decrease by 20% at 6pm compared to 8am. This should mean that the evening is a better time of day to work on developmental flexibility, as the tendons are more compliant. However, no mention was made in the study of the subject’s current level of flexibility or exercise status, including stretching routines. The results may have been different in another population who had more or less exposure to flexibility routines.
Why are tendons less stiff in the evening? It could be down to an increase in body temperature, increased movement patterns during the day, or increased testosterone and cortisol levels that tend to peak later in the day and can influence tendon compliance.
Studies looking at the muscle force contraction or tendon compliance at different times of day have measured the skin temperature changes that occur naturally, and compared them with artificially induced temperature changes by external means.
In a study looking at peak power contractions at 7am and 6pm, naturally occurring skin temperature changes were low (2.6C) compared to studies looking at externally induced temperature changes (around 10C), but the evening power contractions were still as high. This led the authors to surmise that skin temperature changes were not responsible for the evening muscle power being higher because the results appeared to be similar whether the temperature change was 2.6C or 10C. Another study tried looking at external methods of temperature change – ice packs and hot packs – but found no change in tendon stiffness as a result.
While temperature changes in the muscle and tendon may influence compliance slightly, it is more likely that movement and hormonal changes lie behind the greater evening tendon compliance. The reasons why increased hormones affect tendon compliance are not yet clear, but there does seem to be a link. However, although the increased movement explanation may not seem ground breaking, just try touching your toes when you have just got out of bed in the morning, or have been sat in a car for a couple of hours, compared to when you have been moving around all afternoon.
Type of stretching
If tendons are more compliant in the evening, then this is when your developmental stretching should take place. But what about first thing in the morning? You get out of bed, you’re stiff, and ignoring all circadian rhythm advice (because you have to work) you are intending to train before 8am. We have seen that movement is likely to increase tendon compliance, so movement type or ballistic stretches are best performed in the morning or immediately before training. These ballistic stretches may seem like heresy, but performed in a controlled manner, are a way of increasing range of movement (ROM) effectively, without an acute detriment to performance.
A study on male and female college basketball players compared the effects of static stretching versus ballistic stretching versus no stretching in the warm-up on vertical jump (VJ) performance after 20 minutes of playing. The authors delayed the VJ test for 20 minutes, because that is when improvements in power are most needed – in the middle of the game, rather than before the start.
The static stretches were held for 30 seconds, whereas the ballistic stretches were in the same position but consisted of small bounces at the end of the ROM in time to a metronome set at 60 beats per minute. Many athletes will have been told not to bounce when stretching, but there is a difference between small controlled movements and flinging your limbs around wildly beyond your normal ROM! The authors of this study could find no evidence that ballistic stretching was harmful.
An example of ballistic stretching for the quadriceps would be to lie on your front and pull one foot towards your buttocks with both hands then pull your heel into your bum about another 1cm and release, repeating the pull/release sequence for 30 seconds. This is assuming that you can comfortably perform this stretch in a static position and that you never try and go beyond your normal ROM, especially first thing in the morning.
Dynamic stretching can take place first thing in the morning too and consists of more circular or action-orientated movements, which mobilise joints. A 10-minute routine (see box 1) before breakfast that replicates movements found in your sport or in your fitness training sessions will ‘kick start’ your mobility for the day. Rather than wait for your body to become mobile throughout the day, a structured session can fast track this progress. Box 2 shows a sample routine for a footballer.
Evening stretching
If ballistic and dynamic stretching are useful first thing in the morning and pre-workouts, what about post-workouts and during the evening? Two main types of stretching are useful here. The first is commonly known now as proprioceptive neuromuscular facilitation stretching (PNF) but is also known as isometric stretching. The second is static stretching and is most commonly used for developmental stretching.
Two interesting studies have compared the two different methods of stretching on hamstring flexibility. The first compared static stretching, self-stretching, PNF and a control group (who did no stretching)(11). After four weeks of a 30-second stretch three times a week for four weeks, only the static stretching group showed an increase in hamstring ROM compared to the control group.
The second study compared 5-minute stretching protocols from rest and after 60 minutes of exercise(12). This study showed that PNF stretching was effective in improving acute hamstring flexibility after exercise, whereas static stretching was not effective.
PNF stretching
PNF stretching can be used post-workout or as a separate flexibility session, but it is probably more effective immediately after exercise. However, any method that requires isometric contraction can also cause fatigue as the muscle is working, so care should be taken when considering how much PNF stretching to do. One stretch per muscle group would be enough. PNF stretching could be done after any strength training session, or on the same day, but not on alternate days between strength training sessions otherwise those muscles will not be allowed sufficient time to recover before the next strength training session.
To start with, try holding the isometric contraction for 2-3 seconds then relax and stretch for 10-15 seconds and repeat two to five times. Try to perform the stretch as soon as you have finished the muscle contraction, preferably within one second. Make progress by holding the contraction for up to 10 seconds and the stretch for up to 30 seconds. You can repeat this up to five times, but this is quite a lot of work for your muscles, which then becomes very time consuming. If time is a limiting factor, you can stretch two or three muscle groups at each workout, and then rotate to different ones throughout the week.
Static stretching
This is perhaps the safest and least fatiguing of all stretching methods. As such, it is ideal for use on rest days or after fatiguing workouts, or as part of a relaxation routine. It is best done in the later part of the day when tendon compliance is at its greatest. It shouldn’t be done immediately before performance or competition, unless there are specific tight areas that you wish to release. Static stretching should be performed in a warm, comfortable, preferably quiet, environment, to allow full relaxation of the muscles. Thursday night at 9pm sat in a puddle on a rugby training pitch in December, is possibly not the optimal environment for developing flexibility!
Perform each stretch slowly until you cannot reach any further. Breathe in and out slowly, and try to stretch a little bit further, hold this position for another 25 seconds, relax and then repeat again. Concentrate on releasing all tension within the muscle that you are stretching to allow a greater ROM. Because you have to relax your muscles, you may find that you are mentally relaxing too. This is another benefit of performing static stretching at the end of the day for many athletes. Try to match stretches for the left and right side of your body and also the front and back. For example, if you perform two stretches for the hamstrings, then do two for the quadriceps. Variety within stretching is as important as for any other training method, so think about two to four stretches for each muscle group that you can rotate between stretching sessions. Stretching your horizons – why timing counts
* stretching
Recent research has shown that some types of pre-exercise stretching may not only fail to enhance performance, but can also be counter-productive. However, according to James Marshall, that doesn’t mean that you shouldn’t be stretching – you just have to stretch appropriately
Practice and research shows that the components of stretching are as varied as other training principles such as speed or strength. But all too often, stretching is either just tagged on to other forms of training, or overlooked completely. And repeating the same stretching routine day in, day out inevitably gets you the same results. However, adding a variety of stretches and altering the types of stretching that you do at different times of day, time of season, or time of year should enable you to improve your flexibility and your performance.
Is stretching is bad for you?
I’ve recently had this comment thrown at me by coaches and athletes alike. As is often the case, information can be misinterpreted or applied in the wrong context (with the best of intentions) and then becomes dogma – for example ‘weight training makes you slow’. There has been a lot of research in recent years that has shown that static stretching as part of a warm-up may not improve performance, and may actually inhibit speed and power activities. But some athletes and coaches have extrapolated these findings to conclude that all stretching is bad for you at any time. In fact, there may be a clue in the phrase ‘warm-up’ as to what you are supposed to do! We will examine this later.
In the 1960s, martial artists from the East who came to Britain did warm-ups with little no static stretching, but lots of movements. At the same time, Eastern European coaches were getting their athletes to do lots of movements in their warm-ups. Anecdotally, having worked in the fitness industry for eight years in the 1990s, I suspect the fad for doing a warm-up then stretches, and then the workout, came from gym-based exercise courses. I was always asking my fitness staff why they prescribed warming up on an exercise bike for 5 minutes, and then 5 minutes of static stretches, then run on a treadmill for 20 minutes, rather than simply walk, jog and then run on a treadmill!
Now the wheel has turned full circle and researchers are confirming what experienced coaches from different countries have been practicing for years. So, if static stretching is not best performed in the warm-up, does that mean that it’s bad for you? If acute stretching in the warm-up does not prevent injury and can lead to an immediate performance decrement, does chronic stretching and improved flexibility prevent injury in the long term and improve performance(2)?
Studies looking at the benefits of regular stretching have found the opposite effects to that of acute stretching before an activity. These benefits include:
*A possible decrease in the likelihood of injury;
*An increase in muscular force and power;
*A possible increase in sprinting speed.
The improvements may only be mild (approximately 2-5%) but in athletic performance terms, very significant. All three areas are obviously very important to most athletes, so developing flexibility should assume a corresponding importance in an athlete’s training programme. However, the question may arise of how can you fit it all in? Time constraints may hamper your efforts, and flexibility training should not necessarily replace your strength or endurance and especially not your skills training. But training smarter and looking at the time of day and type of stretching may allow you to reap benefits without additional training.
Time of day
Andrew Hamilton’s biorhythms article (PP issue 239) considered circadian rhythms and the best times to perform strength and power workouts. The body’s ability to stretch also changes throughout the day, and so the type of stretching you do should change too.
One recent study of healthy 24-year-old males measured patella tendon stiffness in the morning and in the evening. Tendon stiffness was found to decrease by 20% at 6pm compared to 8am. This should mean that the evening is a better time of day to work on developmental flexibility, as the tendons are more compliant. However, no mention was made in the study of the subject’s current level of flexibility or exercise status, including stretching routines. The results may have been different in another population who had more or less exposure to flexibility routines.
Why are tendons less stiff in the evening? It could be down to an increase in body temperature, increased movement patterns during the day, or increased testosterone and cortisol levels that tend to peak later in the day and can influence tendon compliance.
Studies looking at the muscle force contraction or tendon compliance at different times of day have measured the skin temperature changes that occur naturally, and compared them with artificially induced temperature changes by external means.
In a study looking at peak power contractions at 7am and 6pm, naturally occurring skin temperature changes were low (2.6C) compared to studies looking at externally induced temperature changes (around 10C), but the evening power contractions were still as high. This led the authors to surmise that skin temperature changes were not responsible for the evening muscle power being higher because the results appeared to be similar whether the temperature change was 2.6C or 10C. Another study tried looking at external methods of temperature change – ice packs and hot packs – but found no change in tendon stiffness as a result.
While temperature changes in the muscle and tendon may influence compliance slightly, it is more likely that movement and hormonal changes lie behind the greater evening tendon compliance. The reasons why increased hormones affect tendon compliance are not yet clear, but there does seem to be a link. However, although the increased movement explanation may not seem ground breaking, just try touching your toes when you have just got out of bed in the morning, or have been sat in a car for a couple of hours, compared to when you have been moving around all afternoon.
Type of stretching
If tendons are more compliant in the evening, then this is when your developmental stretching should take place. But what about first thing in the morning? You get out of bed, you’re stiff, and ignoring all circadian rhythm advice (because you have to work) you are intending to train before 8am. We have seen that movement is likely to increase tendon compliance, so movement type or ballistic stretches are best performed in the morning or immediately before training. These ballistic stretches may seem like heresy, but performed in a controlled manner, are a way of increasing range of movement (ROM) effectively, without an acute detriment to performance.
A study on male and female college basketball players compared the effects of static stretching versus ballistic stretching versus no stretching in the warm-up on vertical jump (VJ) performance after 20 minutes of playing. The authors delayed the VJ test for 20 minutes, because that is when improvements in power are most needed – in the middle of the game, rather than before the start.
The static stretches were held for 30 seconds, whereas the ballistic stretches were in the same position but consisted of small bounces at the end of the ROM in time to a metronome set at 60 beats per minute. Many athletes will have been told not to bounce when stretching, but there is a difference between small controlled movements and flinging your limbs around wildly beyond your normal ROM! The authors of this study could find no evidence that ballistic stretching was harmful.
An example of ballistic stretching for the quadriceps would be to lie on your front and pull one foot towards your buttocks with both hands then pull your heel into your bum about another 1cm and release, repeating the pull/release sequence for 30 seconds. This is assuming that you can comfortably perform this stretch in a static position and that you never try and go beyond your normal ROM, especially first thing in the morning.
Dynamic stretching can take place first thing in the morning too and consists of more circular or action-orientated movements, which mobilise joints. A 10-minute routine (see box 1) before breakfast that replicates movements found in your sport or in your fitness training sessions will ‘kick start’ your mobility for the day. Rather than wait for your body to become mobile throughout the day, a structured session can fast track this progress. Box 2 shows a sample routine for a footballer.
Evening stretching
If ballistic and dynamic stretching are useful first thing in the morning and pre-workouts, what about post-workouts and during the evening? Two main types of stretching are useful here. The first is commonly known now as proprioceptive neuromuscular facilitation stretching (PNF) but is also known as isometric stretching. The second is static stretching and is most commonly used for developmental stretching.
Two interesting studies have compared the two different methods of stretching on hamstring flexibility. The first compared static stretching, self-stretching, PNF and a control group (who did no stretching)(11). After four weeks of a 30-second stretch three times a week for four weeks, only the static stretching group showed an increase in hamstring ROM compared to the control group.
The second study compared 5-minute stretching protocols from rest and after 60 minutes of exercise(12). This study showed that PNF stretching was effective in improving acute hamstring flexibility after exercise, whereas static stretching was not effective.
PNF stretching
PNF stretching can be used post-workout or as a separate flexibility session, but it is probably more effective immediately after exercise. However, any method that requires isometric contraction can also cause fatigue as the muscle is working, so care should be taken when considering how much PNF stretching to do. One stretch per muscle group would be enough. PNF stretching could be done after any strength training session, or on the same day, but not on alternate days between strength training sessions otherwise those muscles will not be allowed sufficient time to recover before the next strength training session.
To start with, try holding the isometric contraction for 2-3 seconds then relax and stretch for 10-15 seconds and repeat two to five times. Try to perform the stretch as soon as you have finished the muscle contraction, preferably within one second. Make progress by holding the contraction for up to 10 seconds and the stretch for up to 30 seconds. You can repeat this up to five times, but this is quite a lot of work for your muscles, which then becomes very time consuming. If time is a limiting factor, you can stretch two or three muscle groups at each workout, and then rotate to different ones throughout the week.
Static stretching
This is perhaps the safest and least fatiguing of all stretching methods. As such, it is ideal for use on rest days or after fatiguing workouts, or as part of a relaxation routine. It is best done in the later part of the day when tendon compliance is at its greatest. It shouldn’t be done immediately before performance or competition, unless there are specific tight areas that you wish to release. Static stretching should be performed in a warm, comfortable, preferably quiet, environment, to allow full relaxation of the muscles. Thursday night at 9pm sat in a puddle on a rugby training pitch in December, is possibly not the optimal environment for developing flexibility!
Perform each stretch slowly until you cannot reach any further. Breathe in and out slowly, and try to stretch a little bit further, hold this position for another 25 seconds, relax and then repeat again. Concentrate on releasing all tension within the muscle that you are stretching to allow a greater ROM. Because you have to relax your muscles, you may find that you are mentally relaxing too. This is another benefit of performing static stretching at the end of the day for many athletes. Try to match stretches for the left and right side of your body and also the front and back. For example, if you perform two stretches for the hamstrings, then do two for the quadriceps. Variety within stretching is as important as for any other training method, so think about two to four stretches for each muscle group that you can rotate between stretching sessions.
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