Stretching For Dummies E-Book

LaReine Chabut

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2011

Seitenzahl: 356

Beschreibung

A highly practical guide to achieving great results with stretching Did you long ago learn to fear and dread stretching because of overbearing P.E. teachers who forced you to touch your toes? It doesn't have to be that way anymore. Stretching is a powerful tool that can bring you new ease of movement, an increase in your physical capabilities, and deep composure that requires you to do nothing more than breathe. You can always have access to it--and best of all, it's free! Stretching For Dummies shows you that stretching is actually easy to do--and reveals how you can reap the amazing benefits of stretching anywhere, anytime. It explains in simple terms how you can stand taller, look thinner, keep stress from getting the best of you, keep your muscles from feeling achy, and nip injuries in the bud. You'll discover: * The why's, where's, when's, and how's of letting loose and snapping back * How to keep from hurting yourself * The benefits of stretching with a partner * How to target specific areas: such as head, shoulders, knees, and toes * The art of breathing correctly * How to use stretching to sooth lower back pain * Stretches to start and end your day right * Stretches you can do at your desk * Stretches for various stages of life--including stretches for kids and seniors This easy-to-use reference also includes a list of ten surprising around-the house stretching accessories, along with ten common aches and pain that stretching can help. Regardless of how old or young you are, Stretching For Dummies will introduce you to a kinder and gentler form of flexibility that will reduce that nagging tension and tenderness in your muscles and truly make you feel good all over.

Leseprobe

Stretching For Dummies®

by LaReine Chabut

with Madeleine Lewis

Stretching For Dummies®

Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2007 by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

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Library of Congress Control Number: 2006939586

ISBN: 978-0-470-06741-3

Manufactured in the United States of America

10 9 8 7 6 5 4 3

About the Author

LaReine Chabut is a lifestyle and fitness expert, model, and mom. She’s the author of Exercise Balls For Dummies (Wiley) and Lose That Baby Fat! (M. Evans) and is a contributing fitness expert for Shape Fit Pregnancy magazine. LaReine has served as the lead instructor for America’s number one exercise video series The Firm (over three million copies sold worldwide) and has graced the covers of such high-profile fitness publications as Shape, Health, New Body, and Runner’s World. She has appeared on CNN, ABC, FOX News, EXTRA, Access Hollywood, Good Day LA, and KABC and is a premier trainer for Ipods (see www.podfitness.com/lareinechabut) along with Kathy Smith, David Kirsch, and other top trainers in their field.

As an actress, LaReine penned a sitcom with Meg Ryan entitled Below the Radar for the Fox Network and Castle Rock Entertainment. She has co-written and starred in two short films: Separation Anxiety, which broadcast on Lifetime Television, and Good Jill Hunting, which aired on the Sundance Channel. Her series regular and guest starring appearances include Linc’s, Nash Bridges, The Secret World of Alex Mack, USA High, The Single Guy, Strange Luck, Murder She Wrote, and Quantum Leap, to name a handful.

To read more about LaReine, check out her Web sites at www.lareinechabut.com or www.losethatbabyfat.com.

Dedication

To my newborn daughter Sofia Rose (who arrived on the first deadline of this book), her new big sister Bella, and my husband Bobby . . . you are my world. And to the many readers who purchase this book because they need a good stretch — I hope you get one!

Author’s Acknowledgments

Stretching For Dummies is my third book, and once again I have to thank Rob Dyer at Wiley for encouraging me to write in the first place. I certainly couldn’t have done it without his guidance. My literary agent, Danielle Egan-Miller, also deserves big thanks for pushing me to write this book, knowing that the birth of my second daughter was on the horizon (she’s a mom, too, and knows how hard it is to multitask). That being said, I have to give special thanks to Madeleine Lewis for all her help . . . I couldn’t have done it without her.

Writing a book such as this requires a lot of teamwork, so I’d like to thank the entire staff at Wiley, including Kristin DeMint, my project editor, who was very enthusiastic with the material and really made the book flow. Lindsay Lefevere, acquisitions editor, who couldn’t believe there wasn’t a For Dummies book on stretching and called me on Stacy Kennedy’s suggestion. Copy editor, Carrie Burchfield, for making my sentences flow smoothly, and photo editor Carmen Krikorian, who once again helped me produce such fantastic photos. The photographer, Tilden Patterson (who also had a new baby a few weeks after me), deserves a big thanks for making everybody look so good and for shooting 165 stretches in one day! You’re awesome, Tilden . . . And special thanks from Madeleine Lewis to Dr. Jerry Hizon MD, FAAFP, and to Denise Klatte, MPT, for sharing their knowledge and perspective.

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments through our Dummies online registration form located at www.dummies.com/register/.

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Project Editor: Kristin DeMint

Acquisitions Editor: Lindsay Lefevere

Copy Editor: Carrie A. Burchfield

Technical Editor: David L. Walston, ATC; Assistant Athletic Trainer for the Indianapolis Colts

Senior Editorial Manager: Jennifer Ehrlich

Editorial Assistants: Erin Calligan, Joe Niesen, David Lutton, Leeann Harney

Cover Photos: © Tilden Patterson (www.tildenphoto.com)

Cartoons: Rich Tennant (www.the5thwave.com)

Composition Services

Project Coordinator: Jennifer Theriot

Layout and Graphics: Melanee Prendergast, Heather Ryan

Anniversary Logo Design: Richard Pacifico

Proofreaders: John Greenough, Jessica Kramer, Susan Moritz, Techbooks

Indexer: Aptara

Special Help Carmen Krikorian

Publishing and Editorial for Consumer Dummies

Diane Graves Steele, Vice President and Publisher, Consumer Dummies

Joyce Pepple, Acquisitions Director, Consumer Dummies

Kristin A. Cocks, Product Development Director, Consumer Dummies

Michael Spring, Vice President and Publisher, Travel

Kelly Regan, Editorial Director, Travel

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher, Dummies Technology/General User

Composition Services

Gerry Fahey, Vice President of Production Services

Debbie Stailey, Director of Composition Services

Contents

Title

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organized

Icons Used in This Book

Where to Go from Here

Part I : The Why’s, Where’s, When’s, and How’s of Letting Loose and Snapping Back

Chapter 1: Here a Stretch, There a Stretch, Everywhere a Stretch, Stretch

The Why’s of Stretching

The FAQs When It Comes to Stretching

Differentiating between Two Types of Stretches

When One Just Ain’t Enough: Stretching with a Partner

The Science of Stretching

Chapter 2: Preparing for a More Flexible You

Getting Your Stretch On: The How To’s of Stretching

Give Yourself Props! How to Personalize Each Stretch

Refraining from Hurting Yourself

Maintaining Proper Body Alignment

The Art of Breathing Correctly

Relaxing and Letting Go

Chapter 3: Testing Your Flexibility to Establish Your Stretching Routine

Coming to Terms with the Factors of Flexibility

Testing Yourself Before (and While, and After) You Go Gumby-Like

Putting Your Legs Where Your Head Is . . . Not: The Flexibility Self-Test

Flexibility Self-Evaluation Worksheet

Part II : Head, Shoulders, Knees, and Toes: Targeting Specific Areas

Chapter 4: Taking It from the Top: Upper Body Stretches

Before You Move, Contemplate Upper Body Anatomy

What a Pain in the Neck! Stretches to Keep Your Head Held High

The Hot Seat for Tension: Getting Your Shoulders to Chill Out

Stretches for Carrying Someone on Your Lats

Both Sexes, Take Care! The Kneeling Chest Stretch

Making Wiggly Muscles Firm: Stretches for the Dreaded Upper Arm

Helping You Hold Your Extra-Large Handbag: Wrist and Forearm Stretches

Chapter 5: Centering on the Core: Stretches for Your Middle

Active Stretches as Part of the Day-to-Day

Static Stretches for Your Core

Chapter 6: Soothing Your Lower Back without Paying for a Massage

Traveling Around the Lower Back

An Ounce of Prevention Is Worth a Pound of Pain-Free Mobility

Releasing Tension in Your Achy, Breaky Back

Chapter 7: From Your Knickers to Your Kickers: Stretches for your Bottom Half

Behind the Scenes: Hips and Buttocks

Tight End: Back of the Thigh

Forward Thinking: Front of Thighs

Becoming Master of Your Inner Thighs

Putting Your Best Foot (And Lower Leg) Forward

Chapter 8: Total-Body Stretch Routines

Getting to Your Whole Body in Just Ten Minutes

When You Just Can’t Get Enough: Ten More Minutes of Stretching

Part III : From the Daily Grind to Ways to Unwind: Routines to Fit Your Life and Needs

Chapter 9: When the Cock Crows and the Evening Wind Blows: AM/PM Stretch Routines

A Good Excuse to Stay in Bed: Stretches to Start the Day

A Midafternoon Pick-Me-Up

Winding Down before Heading for Dreamland

Chapter 10: Stretching Out the Workday: Stretches for Work and for the Road

Get Off Your Buttocks!

Stretches for the Professional Desk Jockey

Chapter 11: Basic Warm-Up and Cool-Down Stretch Routines

Easing into Your Workout

A Great Routine to Warm Your Body

Moving Out of Your Exercise Session: Why and How to Cool Down

Basic Cool-Down Routine

Chapter 12: My Favorite Stretches for Specific Sports

Guidelines You Don’t Want to Skip

Running and Hiking

Racquet Sports

Basketball

Football

Swimming

Skiing

Soccer

Cycling

Part IV : Getting Limber As You Live: Stretches for Various Life Stages

Chapter 13: What to Stretch When You’re Expecting . . . and After

How Stretching Can Help if You’re Pregnant

Stretches for the Pregnant Lady

Stretches for After the Bun’s out of the Oven

Chapter 14: Family Fun: Kid-Friendly Stretches

Enticing Children to Get Off Their Tushes

Creative Stretches for 4-to-8-Year-Olds

Sports Stretches for 9- to 12-Year-Olds

Chapter 15: Seventh Inning Stretch: Special Stuff for Seniors

Determining Your Limits and Recognizing Changes

A Stretch Routine to Help You Maintain Flexibility

Part V : The Part of Tens

Chapter 16: Ten Common Aches and Pains and Stretches that Can Help

Bursitis and/or Tendonitis

Carpal Tunnel Syndrome

Indigestion

Insomnia

Low Back Pain

Menstrual Cramps

Plantar Fasciitis

Sciatica

Stress

Tension Headaches

Chapter 17: Ten Surprising Around-the-House Stretching Accessories

A Big, Thick Book

A Chair

A Ceiling Beam in Your House or Garage

A Sofa

A Desk

A Doorway

Fireplace Tools

A Towel

A Porch Step

A Wall

Introduction

Stretching is a hot topic these days — just take a look when you attend any sporting event and you can see multitudes of athletes doing side bends or stretching out their calves or some other body part. Yes, stretching is good for your body, plus it helps prevent injuries and manage day-to-day stress!

But what is stretching? Well, it really is best described as any movement that increases your range of motion and tests your individual flexibility. So for example, stretching can be as easy as turning your head from side to side or just touching your toes. In fact, some people call stretching flexibility training because you do just that — train your muscles to be more flexible through the use of simple movements.

Just think of all the little ways in your daily life that flexibility comes in handy: backing your car out of the driveway or reaching for something on the top shelf or bending over to tie your shoe! For those reasons (and many more), stretching keeps your muscles long and pliable and enhances your life to keep your movements pain free forever (or as long as possible).

About This Book

This book introduces you to various stretch exercises for everyone — no matter what your age or lifestyle. The chapters in this book can help you develop a regular, everyday stretch routine or just discover a few new moves to keep you feeling great! The stretches consist of yoga stretches, children stretches, sports stretches, and more. You also discover how to prevent workout boredom by adding a few new props, such as a foam roller, a strap, a block, or my personal favorite, the exercise ball. In addition, I cover simple stretches you can do at work and on the go or even when you’re simply sitting around.

This book also contains comprehensive stretching sections for special circumstances: pregnancy, lower back pain, and even aches and pains. Whatever your interest or age, you’re sure to get a good stretch and have some fun doing it! Here’s a sampling of some of the questions that you can find answers to:

How long should I hold a stretch?

What muscles am I using when I stretch a particular body part?

Are you supposed to wear shoes when you stretch?

What kind of changes can I expect to see in my body from stretching?

How many days a week should I stretch?

Is it safe to stretch during pregnancy?

What are the best stretch exercises I can do for back pain?

Can kids stretch too?

Can I stretch out my core?

Is it safe for senior citizens to stretch?

Are there stretches I can do for menstrual cramps?

Will the stretches be challenging enough for me if I’m already in shape?

Are there stretches that can help relieve headaches?

Conventions Used in This Book

This book focuses on stretching in different situations while emphasizing safety and proper body alignment. Make sure to read the step-by-step instructions located next to the photo illustrations before you try out any of the stretches. By following that guideline, your stretches will be easier and safer.

Also keep in mind that most of the stretch illustrations are shown in two stages, labeled with the figure number and also with a and b, which demonstrate the beginning and end of poses.

Here are a few additional conventions:

I use italics to point out any new terms or bits of jargon you should know.

Web sites and e-mail addresses appear in monofont to help them stand out.

The numbered sets of instructions for the stretches and the keywords in lists appear in boldface.

What You’re Not to Read

Although I feel that all the information in this book is important, the sidebars that appear in the gray boxes don’t contain information that you absolutely need to know in order to get a good stretch. However, these sidebars do contain great tips and information about your health, so I encourage you to read them at some point.

Foolish Assumptions

This book, like all For Dummies books, has a friendly and approachable tone that assumes you don’t know a whole lot about stretching — not that you’re an actual dummy! I also make a few other assumptions about you, the reader:

You’re interested in stretching and want to make it part of your daily life.

You don’t have much experience with stretching.

You’re ready, willing, and able to find out more about stretching and how to do the stretches in this book.

If this sounds like you, then you’ve come to the right place!

How This Book Is Organized

Stretching For Dummies is divided into five different parts, each one with a unique focus. You can go directly to whichever part interests you the most or start at the beginning of the book to gather some information and a checklist of what you need to know before beginning each stretching chapter. In the following sections, I outline the different parts and what you can find in them.

Part I: The Why’s, Where’s, When’s, and How’s of Letting Loose and Snapping Back

If you’re new to stretching, Part I is a great section for you to read first. Part I covers all the important issues you want (and need) to know before you begin your stretch program:

Whoshould stretch?

How often you should stretch?

What test stretches help you find your own individual flexibility?

What props you can use when you stretch?

What are the benefits of stretching?

In Part I, I also offer a worksheet (in Chapter 3) to help you determine your flexibility and chart your progress as you move through your stretching program.

Part II: Head, Shoulders, Knees, and Toes: Targeting Specific Areas

Part II is organized in a very logical manner — Chapter 4 starts off with a series of upper body stretches, and then the chapters progress with stretch series that are illustrated for various individual body parts. Finally, Chapter 8 finishes with a total body workout to stretch your entire body.

Because I believe you should work out in a progressive manner (either from the top of the body moving downward or from the bottom of the body and working upward), I strongly encourage starting with the upper body in Chapter 4 and progressing through the chapters until you reach Chapter 8. These chapters concentrate first on the upper body, the core, the lower back, and finally your lower body.

Part III: From the Daily Grind to Ways to Unwind: Routines to Fit Your Life and Needs

Part III shows you a variety of stretches that you can adapt to your individual lifestyle. This part of the book may be the most useful part if you have an issue with stretching during the workday or if you have a particular sport you do and want to add a few new moves.

In Chapter 9, I tell you how to stretch in bed before getting up in the morning and offer you a few stretches you can do before turning in for the night. These stretches really get your day going and then help you wind down and get a good night’s sleep. Chapter 11 contains a basic warm-up and cool-down routine that can be added to any workout or used alone. You also find a few stretches for tension headaches in Chapter 10. Chapter 12 contains stretches for various sports that you may be involved in.

Part IV: Getting Limber As You Live: Stretches for Various Life Stages

Part IV is a fantastic section that focuses on stretching during the special circumstances in your life. If you’re pregnant, check out Chapter 13. This chapter contains photo illustrations of stretches and strengthening exercises that help prepare you for that big day.

Chapter 14 is a fun-filled chapter for stretching for kids. Whether your little ones are 4 years old (like my daughter Bella in the photos) or 14, they can do these simple and easy movements at home with their friends or brothers and sisters.

The last chapter of Part IV is Chapter 15. The chapter focuses on stretching for seniors. The exercises are both fun and practical and should keep you strong and flexible for years to come.

Part V: The Part of Tens

In every For Dummies book, you find The Part of Tens. Part V contains two chapters of top-ten lists of fun facts about the different ways you can stretch and what you can use to enhance your workout. Chapter 16 lists ten common aches and pains and tells you how stretching can help get rid of them. And in Chapter 17, I offer ten things you can find around the house to use as stretching accessories. Can you believe a fireplace tool is one of them?

Icons Used in This Book

As you flip through this book, you see a lot of different graphics in the margins. Those pics are called icons, andthey give you useful information along the way. Reading the info in these icons before you try the actual stretches is helpful because many of them suggest easier or better ways of performing each one.

Here’s a list of icons used in this book:

The tip icon gives you useful information that (hopefully) makes your life easier as it relates to stretching and flexibility. I may point you to a specific chapter or resource or provide hints to modify an exercise to change the level of difficulty.

As you may have guessed, this icon points out really important information that you need to keep in mind. Very valuable information comes with these icons, so don’t skip ’em!

The warning icon highlights information that keeps you from hurting yourself. You should read the information next to this icon before you attempt each stretch. You’ll be glad you did!

Where to Go from Here

Stretching For Dummies isareference guide for beginners and an introduction to performing stretches. You can start reading at the very beginning of this book to gather a little information first, or you can dive right in and tear out the yellow Cheat Sheet in the front of this book to take it with you as you’re running out the door to a stretch class.

If you’re not sure where you want to start, I suggest browsing through the table of contents to get a sense of exactly what this book covers and what topics interest you. You may find that you already know the basics but have always wanted to know how to use a stretching strap, so you can immediately flip to that chapter (which is Chapter 3).

If you fall into one of the special circumstances groups, you may want to go directly to that section to find which chapter covers your special needs. (Part IV is the section in question.) If you’re like me, you may just want to go directly to the workout chapters that pertain to you to figure out some new moves.

And if you already know a lot about stretching and just want to brush up on your technique a bit, you can turn to the index to find out which information pertains to you. No matter where you choose to start, it’s great that you’re here. Enjoy the journey to your new body!

Part I

The Why’s, Where’s, When’s, and How’s of Letting Loose and Snapping Back

In this part . . .

I know that you know stretching is good for you, but in Chapter 1, I cover why stretching is so good for you, and I answer all your stretching questions: When do I stretch? Why should I stretch? And how do I stretch? I also get into the science of stretching, which can lend some insight into what’s happening inside your muscles as they stretch.

Chapter 2 includes everything you need to know to get started stretching, including what props you might want to use and how much space you need. I also give you the basics of a safe stretching program, including exactly how each stretch should feel.

And finally, in Chapter 3, I show you how to test your present level of flexibility, so you can figure out your starting point for your new stretching program. I even help you understand what flexibility is and talk about what youcan change (and what you can’t).

Chapter 1

Here a Stretch, There a Stretch, Everywhere a Stretch, Stretch

In This Chapter

Figuring out the benefits of stretching

Answering your common questions about stretching

Discovering the different types of stretches

Getting the most out of stretching: Partner stretching

Stretching is a powerful tool that you can always have access to and only requires a few simple movements (kind of like having your own ruby slippers). And the results can certainly be just like magic: new ease of movement, an increase in your physical capabilities, and deep composure that requires you to do nothing more than breathe.

Many of you may have been taught to fear and dread stretching by overbearing PE teachers who forced you to touch your toes. But the ideas and techniques I describe in this book were never heard in your parents’ PE class (or mine for that matter). This training is a kinder, gentler form of flexibility based on hard science and decades of practical experience. And the key insight is that stretching is not supposed to hurt!

If this book has one mission, it’s to demonstrate that stretching is easy and simple, or in other words, stretching is your friend. All the amazing benefits of stretching can be yours anywhere, anytime, without spending a dime (other than buying this book, of course). And it’s really just as easy as clicking your heels like Dorothy in The Wizard of Oz!

The Why’s of Stretching

Go ahead — ask your doctor, your trainer, your physical therapist, or your chiropractor whether you should stretch. Get ready to hear the exact same answer from all of them: a resounding yes. Even though they don’t make a dime giving such advice, why would all these professionals so enthusiastically recommend stretching? The long list of amazing answers follows in this section.

You stand taller, look thinner, and your body works its best

Correct posture not only makes you look taller and thinner, but also it allows your body to perform the way it was meant to. What’s more, good posture aids dramatically in facilitating free and effective breathing.

The main enemy of good posture however is tight muscles! Stretching can help you correct muscular imbalances that lead to incorrect skeletal alignment. One cause of this kind of imbalance is using one side of your body more than the other. Times that you may do this include

Carrying your toddler on the same side of your body

Carrying your briefcase in the same hand everyday

Wearing your shoulder bag on the same shoulder

Sleeping on the same side

Using the same shoulder to cradle the phone while you’re talking

Using the same arm to put around your sweetie on a date

Such chronic imbalances can rob you of energy and efficiency in movement, or even result in back pain. So switch it up, and stretch regularly to help balance out these bad habits. Also be sure to stand up straight!

You can twist farther and feel looser

Over time, muscles naturally tend to shorten and become tight. So as you age, your ability to fully utilize movement in your body becomes compromised. Think about it: If a muscle is already in a chronically shortened state, then it can never attain its full power potential when you try to contract it because it’s already semicontracted. A tight muscle limits your range of motion, and you can easily hurt yourself.

A few words to live by: Don’t eat seafood in a month without an “R” in it, let sleeping dogs lie, and a tight muscle is a weak muscle. Ignore any of these time-tested maxims at your peril, and chances are, one way or another, you’re going to get bitten.

Stretching increases your ability to function daily — called functional flexibility. This flexibility helps dramatically increase the range of motion in your joints, which enhances your performance in your chosen sport and helps in your everyday life by making it possible for you to reach higher or lower, bend farther, and reduce nagging aches and pains from tight, tense muscles.

Lack of functional flexibility can make small everyday movements annoying and even painful.

You help nip injuries in the bud

Numerous studies claim that stretching exercises increase flexibility and decrease the severity of injuries and the time it takes to recover from an injury. Stretching can actually reduce the chance of being injured in the first place, too!

Stretching reduces muscle sprain or joint strain in case of accidental overstretching of muscles or joints when engaging in sports or other physical activities. In short, although nothing can prevent injury completely, stretching can be a very low-cost, long-term insurance policy for your body — whether you engage in sports or not.

You keep stress from getting the best of you

Stress is a part of life! Some stress (even a little) is good because it can spur you on to take action and achieve great things. But too much stress can actually threaten your health and well being, resulting in depression, anxiety, and memory loss.

Stretching can be therapeutic for many people as one way to relieve stress. (You may already have an entire arsenal of things you do to relieve stress.) Of course, stretching can help individual muscles release and relax, but the deep, regular breathing that’s so important to effective stretching can also oxygenate your blood and reduce overall stress and anxiety. What’s more, the slow, meticulous movements in a good flexibility program can provide a meditative effect. And focusing intensely on the muscles you’re stretching can help clear your mind of distractions. In the end, stretching can help make you more flexible, inside and out.

You keep your muscles from feeling achy

Current research suggests that stretching can reduce that post-exercise tight, tender feeling called delayed onset muscle soreness (DOMS). For decades many people thought this achy feeling was the result of lactic acid buildup in the tissues of your muscles. But it turns out they were wrong because lactic acid is a normal byproduct, resulting from the chemical reaction of muscle contraction during exercise.

So now cutting-edge thinking attributes this discomfort to tiny tears in muscle fibers caused by the requirements of unfamiliar training (also known as eccentric movements). By ensuring that your muscles are elastic and you have full range of motion in your joints, stretching protects you from sustaining the microscopic injuries caused by newly intense levels of exercise.

Stretching also decreases tension in your muscles and joints. Persistent muscle tightness can take a toll on your body by choking off blood flow to the muscles, which can result in raised blood pressure. This tightness can also decrease oxygen and nutrients in the muscle tissues, which in turn can cause the buildup of toxic waste products in the cells. The end result is persistent fatigue, as well as aches and pains in your tense muscles.

What’s more, if a muscle stays partially contracted for an abnormally long time, the muscle can actually begin to shorten, which decreases range of motion and weakens the muscle, creating tightness and making the muscle less effective. A perpetually contracted muscle requires more energy to move than a relaxed muscle, so you wind up wasting energy with every movement.

So start a regular stretching program today to help reduce tension and tenderness in your muscles; the exercise can actually elevate the level of your overall health. Pretty amazing just from bending over and touching your toes!

The FAQs When It Comes to Stretching

Who, what, where, when, and why should you stretch? These questions are a few of the ones that you find answers to in the following sections.

When should I stretch?

Many trainers tell you to stretch either first thing in the morning or at the end of the day — or both. However, the rule of thumb is that you may stretch any time as long as your muscles are first warmed up (which means you’ve done at least five minutes of walking, hiking, biking, swimming, or calisthenics such as jumping jacks). Warming up your body properly allows you to gradually increase your circulation and get your blood flowing, which in turn makes you more flexible.

Picking a time that’s just right for you, on the other hand, is an entirely different problem. And trying to force yourself into a schedule that doesn’t really work certainly won’t help you to stick with any flexibility program. So it’s best to find a time of day that’s most convenient for you and make that your special time for stretching . . . your body will thank you for the regular routine, and you’ll soon see results.

How often should I stretch a particular muscle?

To increase flexibility in a muscle, generally you should stretch that muscle at least once a day. Elite athletes stretch even more than that — two to three times a day. But being realistic, the majority of people aren’t professional athletes (and aren’t getting paid the big bucks to stay stretched and fit), so finding the time to stretch that much can be difficult.

If you want to increase your present level of flexibility, engage in a focused flexibility program every other day to give your body a chance to rest and rejuvenate in between sessions. And when this pace of stretching becomes comfortable for you, maintain your new range of motion by stretching four to five times a week.

How long should I hold each stretch?

Studies demonstrate that the optimum effectiveness of a stretching exercise is reached after holding that stretch for approximately 30 seconds. If you stretch less, you don’t really give your muscles time to fully lengthen and adapt to the exercise; stretching longer hasn’t been proven to provide any additional benefits either. So stick with the 30-second rule, which equates to four to five slow, deep breaths.

For the scientist in you

If the doctor or scientist inside you is dying to know how the muscles technically work, here’s the breakdown on the way your body makes the majority of its movements:

A primary muscle (the agonist) is assisted by one or more secondary muscles (the synergists);

Together they stretch the opposing muscle (the antagonist).

For example, when you bend your knee, the muscles on the back of your leg, including your hamstring (the agonist) and your gastrocnemius (your calf — the synergist) contract, which in turn stretches the quadriceps (the antagonist). Another example would be during a biceps curl: The biceps is the agonist, and the triceps is the antagonist . . . Got it?

How intense should the stretch be?

A stretch should feel no more than slightly uncomfortable. When you reach the point of resistance in your muscle, hold that stretch. In a few more days of stretching that muscle, you’ll be able to comfortably move past that point.

When it comes to stretching, the old cliché “no pain, no gain” is dead wrong. In fact, pain is the most precise indicator of a stretch that has gone too far, either in degree or in duration. If you’re stretching to the point where your muscle sizzles inside, or is quivering, or you actually find that you’re becoming less flexible, back off. If you force a stretch, the strain can only set you back further than you were when you started.

Should I see a doctor before I begin a stretching program?

You should always consult a physician before embarking on any new fitness program — even a seemingly low-impact program such as stretching. And speaking to your healthcare professional is crucial before undertaking a regular flexibility program if you have arthritis, osteoporosis, or an injury that hasn’t healed completely.

Try the stretches in Chapter 16, which are specifically for common aches and pains. And your doctor can advise you about specific stretches to focus on or to avoid and can help customize a stretching program to help meet your unique needs.

Should I stretch my muscles in a particular sequence?

After stretching a particular muscle group, you want to move on to a completely different muscle group so you don’t overly fatigue that one group. The following list is my suggestion of the order in which to stretch your muscles:

1. Back (see Chapters 4 and 6)

2. Sides (see Chapters 5 and 8)

3. Neck (see Chapters 4 and 8)

4. Forearm and wrists (see Chapters 4, 8, 10, and 12)

5. Triceps (see Chapters 4, 8, and 12)

6. Chest (see Chapters 4, 8, 10, and 12)

7. Buttocks (see Chapters 5–8)

8. Groin (see Chapters 7, 8, 11, and 12)

9. Thighs (see Chapters 7, 8, 11, and 12)

10. Calves (see Chapters 7–12)

11. Shins (see Chapters 7–12)

12. Hamstrings (see Chapters 7–12)

Of course you can stretch one, some, or a handful of these areas, and if you stretch slowly and with control, you still receive all the benefits stretching has to offer. The model of the steps above is just one (really good) example of a progressive, complementary, full-body routine.

Differentiating between Two Types of Stretches

Stretching always bears the same concepts: to lengthen muscles and improve the range of motion in joints. But just like ice cream, stretching comes in different flavors. The two main categories of stretching techniques are dynamic stretches and static stretches. Dynamic stretches involve movement, whereas static stretches are held steadily. Because both of these techniques have different benefits and advantages, I cover both in this book.

Static stretches

Static stretching involves stretching to the farthest point you comfortably can and then holding the stretch (usually for 30 seconds). This technique is used primarily throughout this book for two reasons:

They’re the simplest and easiest form of stretching to master and perform correctly, so they’re excellent for anyone new to flexibility training.

The simplicity of the movements and the slow and gentle pace allow for mindful relaxation of the entire body.

Holding a comfortable position for 30 seconds or so allows your muscles to actually become accustomed to being stretched, which reduces your stretch reflex — a natural mechanism whereby a muscle under stress automatically contracts to protect itself. A gentle static stretch overcomes this natural defense mechanism and allows your muscles to efficiently relax and let go.

In the interests of full disclosure, static stretching can be further divided into two different types: static-passive and static-active.

Static-passive stretches are stretches in which you assume a position and hold it for an extended period of time, using an external force such as your hands or strap or some type of stationary support such as a chair or a dancer’s barre. Because this type of stretch is so accessible and straightforward, I choose to recommend it in this book.

Static-active stretches are more advanced positions in which you stretch one muscle by contracting the opposing muscle (for example, stretching your hamstring by holding your extended leg as high off the ground as you can).

Although this stretching technique is highly effective when it comes to improving sports performance (see Chapter 12 for sports-specific stretches), it requires a more advanced level of strength and balance, which usually comes after a few months of routine stretching sessions.

Dynamic stretches

Simply put, dynamic stretching is a stretching technique that involves movement. When performing a dynamic stretch you simply use the weight of a portion of your body, such as a limb, to help overcome inertia in a tight muscle. You gently control the twisting of your torso or the swinging of your arms or legs in a movement that approaches the limit of your range of motion. The key word in that last sentence is control — dynamic stretches shouldn’t be executed by bouncing or jerking. Think of your twisting or swinging motions as purposeful movements, almost like choreography.

A dynamic stretch that’s being repeatedly forced beyond a comfortable range of motion is called a ballistic stretch. Ballistic stretching can be painful, counterproductive, and even cause injury. Bent over toe touching with a bouncing movement is a good example and is usually used by athletes who want to increase their range of motion. This type of stretching isn’t used in this book.

Dynamic stretches should also develop progressively. Start moving through the stretch slowly and with a small range of motion. Gradually increase the range of motion until, eventually, after 8 to 12 repetitions, the move has reached its full range of motion and maximum controlled pace.

When One Just Ain’t Enough: Stretching with a Partner

A helpful, caring partner can be the ultimate stretching prop (for more info on props, see Chapter 3). A partner can

Gently urge you deeper into a position than you may be able to do yourself

Help you get far more out of your flexibility routine than you may be able to on your own

Nevertheless, there are some disadvantages:

Your partner can’t feel what you feel every moment.

Your partner can’t respond to your discomfort as quickly as you may like.

Your partner may force you into a deeper position than you’re ready for.

Your partner can move you too quickly, which can initiate the stretch reflex (see “Static stretches” earlier in the chapter for more info on the stretch reflex).

These instances can be a source of accidental injury, so maintain consistent communication with your partner to avoid uncomfortable situations.

In addition, using a partner is ideal for two types of stretches: isometric stretching and PNF stretching. Although I don’t describe any of these types of exercises in this book, more advanced exercisers can adapt these techniques to the stretches I describe for beginners. Check out the next sections for the lowdown on these types of partner stretches.

Isometric stretching

Isometric stretching is a type of static stretch in which you tense a muscle in order to reduce tension in it. Sounds counterintuitive, doesn’t it? Think of it as stretching in reverse.

The word isometric is comprised of the prefix “iso” (same) with “metric” (distance), indicating that in this type of exercise the length of the muscle doesn’t change as a result of the flexing of a joint.

One of the best ways to perform an isometric stretch is to have a partner apply resistance against the muscle you want to stretch. For example, have a partner hold your extended leg up while you try to push it back down to the ground. Tensing your hamstring against that resistance actually reduces tension in the hamstring muscle. Plus, an extra added bonus of this type of stretching is that you can actually increase strength (a little) in the muscles you contract.

Static-isometric-static stretching

Proprioceptive neuromuscular facilitation (PNF) stretching is a big, fat phrase that means a static stretch, followed by an isometric stretch, followed by a deeper static stretch. In fact, PNF isn’t really a type of stretch at all; it’s more properly a stretching technique.