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Delavier's Stretching Anatomy
by Frederic Delavier, Jean-Pierre Clemenceau and Michael Gundill
Series: Anatomy
144 Pages
Get an inside view of the muscles in action during every stretch you perform!
Delavier’s Stretching Anatomy is your guide for increasing flexibility, improving range of motion, toning muscles, and relieving pain and discomfort. The very best stretches for shoulders, chest, arms, torso, back, hips, and legs are all here, and all in the stunning detail that only Frédéric Delavier can provide.
With over 550 full-color photos and illustrations, you’ll go inside more than 130 exercises to see how muscles interact with surrounding joints and skeletal structures and learn how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.
Delavier’s Stretching Anatomy includes 13 proven programs for increasing muscle tone, releasing tension and stress, and optimizing training and performance in 13 sports, including running, cycling, basketball, soccer, golf, and track and field.The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde duMuscle and a contributor to Men’s Health Germany and several other strength publications. His previous publications, Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2 million copies.
INTRODUCTION
Why Stretching?
Exercises That Reconnect You With Your Body
STRETCHING: A USER’S MANUAL
A Natural Method Based On How Your Body Feels, Not How Hard You Push
Benefits of Stretching
Stretching: A Gentle Form of Exercise
Types of Stretching
Structuring a Stretching Program
Learn How to Breathe!
For Effective Breathing.
Inhaling and Exhaling
Breathe Deeply, but Find a Natural Rhythm
Active Breathing
External Breathing
Pulmonary Breathing
Why Athletes Should Stretch
Stretching Has Five Benefits for Athletes
Too Much Flexibility Can Diminish Performance
Athletes Have Four Opportunities to Stretch.
How an Athlete Should Stretch
Breathing During Stretching .
Stretching Unilaterally
Stretching to Prevent Problems Associated With Sports
THE STRETCHES
Neck Stretches
Stretches for the Shoulders and Chest Muscles
To Prevent Shoulder Pain, Stretch the Infraspinatus
Preventing Shoulder Pain in Athletes
How to Protect the Infraspinatus
Stretches for the Arms and Forearms
Stretches for the Lateral Flexor Muscles in the Torso
Stretches for the Rotator Muscles in the Torso
Stretches to Relax the Back.
Preventing Lower Back Pain
Relaxing the Spinal Column
Stretching the Hips
Importance of Hip Flexibility
Stretching the Buttocks
Stretching the Quadriceps
Hamstring Stretches
Preventing Hamstring Tears
Adductor Stretches
Calf Stretches
STRETCHING PROGRAMS
Stretching Programs for Better Muscle Tone and Well-Being
Beginner Program
Intermediate Program
Advanced Program
Stretching Programs for Athletes
Guidelines on Programs
Basic Athletic Program
Program for Golf and Sports Involving Torso Rotation
Program for Running Sports, Soccer, and Skating
Skiing Program
Program for Combat Sports
Cycling Program
Program for Throwing Sports (Shot Put, Basketball, and Handball)
Horseback Riding Program
Swimming Program.
Bodybuilding Program
Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.
The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, and Delavier's Core Training Anatomy.
Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.
Jean-Pierre Clémenceau is a fitness coach to the stars and has trained numerous French celebrities using an approach based on positioning and breathing. Clémenceau has worked with legendary actresses including an Academy Award winner Juliette Binoche (Chocolat, The English Patient, Three Colors: Blue, The Unbearable Lightness of Being), Charlotte Gainsbourg (Melancholia, The Science of Sleep, I'm Not There, 21 Grams, Elektra recording artist), Emmanuelle Béart (Mission: Impossible, Don Juan, Manon of the Spring), and Jane Birkin (Blow-Up, recording artist, muse to musicians John Barry & Serge Gainsbourg, and namesake for the Hermès Birkin bag). He is the author of over 15 health and fitness books as well as numerous exercise DVDs. He has a background in yoga, shiatsu, and reiki.
Michael Gundill has written 13 books on strength training, sport nutrition, and health including co-authoring The Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.
Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines all over the world.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
There are three main stretching methods
There are various stretching techniques, but three main methods have proven effective.
Types of Stretching
There are various stretching techniques, but three main methods have proven effective.
1. STATIC STRETCHING
Static stretching is the most practiced stretching method. Because its purpose is to maintain the body in good physical form, static stretching is more appropriate for beginners and people who are not very active.
Static stretching relies on basic stretch-ing movements and muscle contractions. These exercises, performed slowly over time, help you discover your deep (postur-al) muscles. They allow you to work your entire body while increasing awareness of your flexibility.
Muscles are lengthened using bending, extending, or twisting positions. These stretches must be done slowly so that the antagonistic muscles are not stimulated. Once you are comfortable in a stretched position, you hold the position for about 15 to 20 seconds to relax, lengthen, and oxygenate the muscle fibers.
2. DYNAMIC STRETCHING
Dynamic stretching is often recommended in athletic training programs. It increases energy and power because it acts on the elasticity of muscles and tendons. It relies on swinging movements done with a certain amount of speed. The technique consists of swinging the legs or arms in a specific direction in a controlled manner without bouncing or jerky movements. The agonist muscle contracts rapidly, which lengthens the antagonist muscle, thereby stretching it.
3. PNF STRETCHING
PNF stands for proprioceptive neuromuscular facilitation. The PNF stretching technique is widely used in reeducation therapy. PNF stretching involves four steps:
- Gradually stretch a muscle to its maximum.
- Perform an isometric contraction for about 15 to 20 seconds (while still in the lengthened position).
- Relax the muscle for about 5 seconds.
- Restretch that same muscle for about 30 seconds.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Stretching is beneficial for athletes
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons.
Stretching has Five Benefits for Athletes
MAINTAIN OR INCREASE RANGE OF MOTION
Repetitive athletic movements can reduce your range of motion by tightening the muscles and tendons. A certain tension is required, especially in strength sports, but too much tension and a decreased range of motion can ultimately lead to injury and reduced quality of performance. Stretching regularly can prevent this problem. In certain sports and activities, like swimming or gymnastics, stretching must be done regularly to increase the range of motion in a joint when that range corresponds with increased performance.
INCREASE MUSCLE TONE
Stretching is a powerful signal to strength-en muscles. Using the muscle's strength in passive resistance, stretching accel-erates the speed at which the proteins that make up the muscle fibers are synthesized. Your body gains muscle tone, strength, and resilience this way.
WARM UP BEFORE A WORKOUT
Stretching warms up the muscles, tendons, and joints, which prepares the body for physical exertion.
RELIEVE STRESS
Thanks to its euphoric and oxygenating effects, stretching minimizes stress that can tighten muscles (such as before a competition).
RELAX, RECUPERATE, AND PREVENT INJURIES
The majority of muscular efforts com-press various joints as well as the spine. Stretching decompresses your back as well as your joints. This prevents injuries while accelerating recovery of the joints, tendons, and muscles.
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
Athletic stretching involves two primary techniques
There are two primary techniques for athletic stretching.
How an Athlete Should Stretch
There are two primary techniques for athletic stretching.
STATIC STRETCHING
Static stretching consists of holding a stretch for 10 seconds to 1 minute. The degree of stretch can be from very light to rather strong depending on your objective.
Advantage: Practiced in a controlled and progressive manner, static stretching is very unlikely to cause an injury.
Disadvantage: This type of stretching is most likely to cause a decrease in performance when done just before a workout.
DYNAMIC STRETCHING
Dynamic stretching consists of pulling more or less forcefully on a muscle using small, repetitive movements for 10 to 20 seconds. This type of stretching resembles plyometrics because it plays on the stretch-relax cycle (or elasticity) and causes a reflex contraction. The goal of the small movements is to force the muscle to lengthen more than it would do so naturally.
Advantage: Dynamic stretching is the least likely to cause a decrease in performance when done before a workout, so long as the muscle does not tear. But you must be extremely careful when doing this type of stretching because it can cause injuries.
Disadvantage: This kind of stretching is the most likely to cause injury.
Generally, you should do 1 to 3 sets of stretches per muscle group. Then the only thing you as the athlete need to do is determine which muscles you wish to stretch depending on your sport as well as your personal needs. To help you in this task, see the variety of programs in the third part of this book (page 127).
Read more about Delavier's Stretching Anatomy by Frederic Delavier, Jean-Pierre Clemenceau, Michael Gundill.
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