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- Full-Body Flexibility
Improve flexibility, balance, and strength in three steps! Only the Full-Body Flexibility system blends the best stretching methods from yoga, Pilates, martial arts, and sports training into stretching sequences for your every need.
In this updated edition, you’ll find 175 stretches and 23 routines that will help you take these steps:
• Strengthen muscles to support your body and maximize your entire range of motion.
• Enhance flexibility by challenging your muscles with multiple techniques.
• Balance muscles in opposing muscle groups on both sides of your body.
Use the book’s step-by-step instruction and detailed full-color photo sequences to enhance your body’s natural movement, reduce muscular tension, strengthen joints, improve posture, and take your athletic performance to new heights.
Whether you’re seeking to improve overall fitness or simply searching for a more effective way to stretch, Full-Body Flexibility is your guide for staying active, healthy, pain free, and injury free.
Part I Total-Body Stretch System
Chapter 1: Stretching Basics
Chapter 2: Three-Step Stretch System
Part II Regions of Flexibility
Chapter 3: Neck, Shoulders, Arms, and Hands
Chapter 4: Chest, Back, and Abdominals
Chapter 5: Glutes, Hips, and Inner Thighs
Chapter 6: Quadriceps and Hamstrings
Chapter 7: Calves, Shins, and Feet
Chapter 8: Multiregion Stretches
Chapter 9: Sport Mobility Stretches
Part III Fitness and Sport Routines
Chapter 10: General Stretch Routines
Chapter 11: Sport Stretch Routines
Chapter 12: Specialty Stretch Routines
Jay Blahnik is recognized as one of the premier fitness professionals in the industry and has over 25 years of teaching and training experience. As a fitness educator and keynote speaker, he has traveled to over 30 countries and is known for his insightful viewpoints on engaging and motivating consumers.
Jay was chosen by Shape magazine as one of the top fitness instructors in the world, and Men’s Health listed him as having one of the top 10 workouts of all time. He is the youngest person ever to receive both the IDEA Fitness Instructor of the Year Award and IDEA’s Fitness Industry Icons and Innovators title. He was also chosen as Can-Fit-Pro’s International Presenter of the Year in 2005.
He has starred in over 30 award-winning exercise videos and has designed, created, and choreographed some of the best-selling exercise videos of all time for other fitness professionals and celebrities.
Jay has been featured as a fitness expert in over 200 magazines across the globe, and his weekly and monthly fitness columns in the Los Angeles Times and on MSNBC.com are read by millions of people each year. He has served as an editorial advisory board member for the American Council on Exercise (ACE) and is the group exercise spokesperson for IDEA Health and Fitness Association.
Jay is a consultant and program developer for Nike, Nautilus, Bowflex, Schwinn, Stairmaster, BOSU, and Indo-Row. He resides in Laguna Beach, California.
“Full-Body Flexibility is flawless and on the mark. Jay’s methodology is simple and offers an exercise instruction formula that is seamless, exciting, fun, and useful to both fitness professionals and consumers!”
Douglas S. Brooks, MS -- Author of Your Personal Trainer, BOSU Programming and Master Trainer Team Director, RealRyder Director of Programming and Education
“As a true visionary, Jay Blahnik brings stretching into the 21st century. His book Full-Body Flexibility takes a holistic approach to training that is both scientifically sound and easy to apply.”
Keli Roberts -- IDEA International Instructor of the Year
"This is a smart, straightforward approach to stretching for flexibility, strength, and injury prevention.”
Lindsey Emery -- Fitness Magazine Fitness Editor
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.
Wrist stretch
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard.
Hands
We use our forearms, wrists, and fingers to perform many repetitive tasks, such as typing on a keyboard, gripping a steering wheel, or texting on a cell phone. The following stretches will help increase mobility in the wrists and help reverse the mechanical stress associated with hand overuse injuries.
- Stand or sit tall with one hand in front of the body at shoulder height, the palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Return to start position. Pull the hand up toward the body, bringing the back of the hand up.
- Hold each stretch for 10 to 30 seconds.
- Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.
- Repeat the stretch with the other hand.
Read more about Full-Body Flexibility, Second Edition.
Types of stretches
These stretching techniques and terms will provide you with a clear understanding of the approach to stretching.
Stretching Techniques and Terms
First let's review a few important techniques and terms. Even if you're familiar with stretching, it's a good idea to double-check your knowledge of this information. Some of these terms are commonly confused and misused.
Static Stretching
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.
Dynamic Stretching
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching (remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits.
Passive Stretching
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there is always the risk that the external force will be stronger than you are flexible, which could cause injury.
Active Stretching
Active stretching means you're stretching a muscle by actively contracting the muscle in opposition to the one you're stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you're trying to stretch and rely on the opposing muscle to initiate the stretch. Active stretching can be challenging because of the muscular force required to generate the stretch but is generally considered lower risk because you are controlling the stretch force with your own strength rather than an external force.
Every stretch is static or dynamic and passive or active, as illustrated in the examples shown in table 1.1.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/063/5se_artL.jpg |
You might hear or read about other techniques and terms used in stretching (especially by coaches and athletes), such as proprioceptive neuromuscular facilitation (PNF) stretching or active isolated stretching. These techniques are all simply variations of these four types of stretches.
Most of the stretches you see and do are likely static-passive stretches. Static-passive stretches are the most common stretches and the easiest to perform. If executed with good technique, these stretches are effective in improving flexibility and range of motion.
However, most experts now agree that although static-passive stretches have many benefits, it's best to do more dynamic-activestretches. Because dynamic-active stretches require you to use and build your own strength while moving through the stretch, they are more helpful for improving functional movements used in everyday life and in sports. In addition, because dynamic-active stretches are movement oriented, these stretches can help generate heat, which can make the muscles more pliable. Finally, evidence suggests that because dynamic-active stretches require muscle activation and contraction, the muscles being stretched are triggered to relax even more than they might during a static-passive stretch, thereby reducing the risk of injury while increasing the functional benefit.
This does not mean you should avoid or minimize static-passive stretching. Just be aware that there appear to be quite a few advantages and benefits to dynamic-active stretching and that you should include these types of stretches as often as is comfortably and conveniently possible for you.
Read more about Full-Body Flexibility, Second Edition.