Book Name: Stretching anatomy 1st Edition
Author: Arnold G. Nelson, Jouko Kokkonen, Jason M. McAlexander
Publisher: Human Kinetics
Pages: 158 Pages
File size: 7 MB
File format: PDF
Stretching anatomy 1st Edition Pdf Book Description:
The following programs are specific stretching anatomy recommendations and are based on your initial flexibility. In addition to following the programs listed, you should follow the general recommendations listed previously. Stay on each level for two to four weeks before going to the next level. The following programs can be prescribed for anyone who is interested in improving flexibility, strength, and strength endurance. To make changes to any of these areas, you need to be involved in a regular stretching program, preferably as a daily routine or as close to that as possible. Changes will not come in a day or two but rather after a dedicated effort of several weeks. You can incorporate these programs with or without any other kind of exercise routine. According to the latest research, heavy stretching, even without any other exercise activity, can bring about changes in flexibility, strength, and muscular endurance. As in any other exercise program, progression is an integral part of a successful stretching program. The stretching progression should be gradual, going from a lighter load with less time spent on each stretch to a heavier load with more time spent on each stretch. For the programs outlined in this introduction, you should begin with the initial program, or level I, and then progress through to level V. However, you may customize this program according to your current level of experience and flexibility. Generally, working through each level at the recommended speed will result in meaningful and consistent workouts. After such workouts, you will find improved flexibility in the muscles you worked as well as the satisfaction of having done something beneficial.
Intensity is always a critical factor when you want changes and improvements to come from an exercise program. In a stretching routine, intensity is controlled by the amount of pain associated with the stretch. Using a pain scale from 0 to 10, initial pain is light (scale of 1 to 3) and usually dissipates as the time of stretching is extended. Light stretching occurs when you stretch a particular muscle group only to a point where you feel the stretch with an associated light pain. Moderate stretching (scale of 4 to 6) occurs when you start to feel increased, or “medium,” pain in the muscle you’re stretching. In heavy stretching (scale of 7 to 10), you will initially experience a moderate to heavy pain at the start of the stretch, but this pain slowly dissipates as stretching continues. Research studies have shown that heavier stretches rather than lighter stretches provide greater improvements in flexibility and strength. Thus, you are the key to your own success, and how well you are able to monitor stretch intensity and tolerate the pain level determines how quick and large the improvements will be.
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