Stretching and Flexibility

David Grisaffis Stretching and Flexibility
Stretching and Flexibility

Secrets for Success
By David Grisaffi
Corrective Exercise Kinesiologist
Edited by Karlee Moore
We have all marveled at such perfect physique as Michelangelos famous statue
of David and wonder how we could ever look like him. Our thoughts of human
perfection never seem to float down to the area of flexibility. No one conjures up
thoughts of I wonder if he could touch his toes? That is unfortunate, because
flexibility is the first rung of the fitness ladder
Physical fitness has many components such as muscular strength, endurance,
power, coordination and cardiovascular fitness. Physical fitness depends on a
vast number of intertwined mechanisms each playing an important role. Flexibility
ands stretching are the most neglected aspect of many fitness programs Just go
to your local gym and see what they offer: aerobics, spinning, step boxercise,
abdominal classes, walking but not many offer a solid stretching class Why?
Stretching is simply on the low end of the fitness totem pole.
Many people in the fitness arena do not understand well the role of flexibility for
enhancing performance and prevention injuries. The order should be flexibility
first. When I evaluate a person for the first time I have never seen a perfect
score. All my clients end up with some sort of stretching routine that I encourage
them to follow daily. It helps restore balance between opposing muscle groups. It
aids in stability of joint structures and reduces injuries.
Always come to the fitness table thinking flexibility first followed by stability of
joints then progress to strength training and finally to power training if it is
necessary for your progress. If this progression is not followed injuries are sure to
pop up.
Some stretching fallacies still exist today such as to much flexibility will make you
susceptible to injuries. I have never seen a person in my career that is to flexible
to the point of causing injuries. This hypo mobility problem only exists in very few
people.
So lets find out what flexibility really is all about and what it can do for you!
Flexibility is the degree to which an individual muscle will lengthen. This is not to
be confused with the term: range of motion. Range of motion refers to the
movement around the entire joint structure.
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Poor flexibility creates many problems and can be damaging to all structures
within our bodies. Stiff tight muscles limit your range of motion and contribute to
back, neck, and pelvis pain.
There is an element that revolves around stretching and flexibility that only a
handful of fitness professionals understand and use. It is the concept some
muscles are overworked and some are under worked. These muscular
imbalances results in poor length tension relationships around the muscular
skeletal system. In other words, too much pull on one side and not enough on the
other leads to joint and muscle pain. It is like going down the road in your care
with the lug nuts loose. The car will move forward, however there ride will not be
smooth.
A lack of flexibility can cause health problems. It creates poor posture resulting in
mechanical imbalances in your back, hips shoulders and neck. These
imbalances shift your body segments out of proper alignment. The results are
stress, strains and even worse posture. Many factors limit flexibility such as
bones, muscles, ligaments muscular bulk and weight. Age, temperature, clothing,
and gender are other factors that influence flexibility
Flexibility is affected without a doubt by age. As we age we lose our ability to
move. Although this happens it is completely preventable if we engage ourselves
in flexibility.
Our goal here is to balance the muscular frame work of your body. A lack of
flexibility hampers performance and a good solid stretching program is just the
answer.
There is a situation that often leads to a lack of flexibility it is sitting at your desk.
Sitting for a prolonged period of time has become a way of life for many
Americans. We think we are resting our back by sitting in some $300 dollar chair
at work or lounging on the easy chair after a tough day sitting at your work chair.
But in fact, we are making it ourselves worse. The lower spine in placed under
much more strain while sitting in a chair then standing on our feet. The disk
pressure in the lower spine rise by 40%! This lack of support leads lubrication
problems in the spine and encourages degeneration of the surrounding tissues.
When you sit a lot, tension builds up in you lower back shoulders and neck.
Sitting for extended periods of time does cause shortening of the hamstrings,
hips flexors and can lead to sciatica problems. Certain stretching exercise can
counteract the tension and discomfort in these areas.
These muscles need attention:
Hamstrings

Hip Flexors
Lower Back
Chest
Upper back
Lumbar Erectors
Abdominal Region
The hip flexors or Iliopsoas is considered one of the most important muscles to
be stretch. If the hip flexors are tight they will increase the curve in your lower
spine and this often leads to low back pain and increase in thoracic curves of the
upper spine. If it is tight it can cause a chain reaction up the entire spinal column.
The object of a sound stretching program is to reduce macular tension. You must
realize stretching, when done correctly feels good and calms you nervous
system.
Everyone should participate in a daily stretching program. You do not need to be
a top athlete or eve in great physical condition to begin a stretching program.
There are other forms of stretching that can be considered other than the ones
presented in this report such as yoga, ti chi, chi gong and pilites training. Just
start easy and progress smartly. If you wish to ask more about such programs
please e-mail david@fit-zone.com
Some of the immediate benefits of a daily stretching program are:
Reduction of muscle tension
Decrease in muscle pain
Improved circulation
Increased range of motion
Improved coordination
Develop body awareness
Reduction in injuries
Increases comfort
Stretching: do's and don'ts
Stretching is very easy to learn however there is a right and wrong way to
stretch. There are many opinions among fitness experts on how stretching
should be performed. However, certain guidelines must be followed to ensure
safety and proper development.
They're basically two methods to stretching. One consists of bouncing or ballistic
or dynamic movement and the other is passive movement.

The passive method consists of two types of movement: static and contract-relax
or PNF. These two passive methods are excellent ways to improve flexibility and
the ones I highly recommend.
Ballistic/dynamic stretching is a technique you might see a gymnast or 100
meters sprinter perform before their event. It tends to stretch the muscle by
increasing range of motion by bouncing, swinging, jumping or rocking back and
forth. This type of stretching is left to the high level athletes.
The two passive type of stretching are static and contract-relax.
Static stretching is the most popular form of stretching in fitness arena. The
stretch position is assumed and the muscle is stretched further by small changes
from that position and held for a given amount of seconds.
Just as muscles are strengthened using the overload principal we should also
use this principal when it comes to stretching. The same is true of a stretching
program. Increased flexibility comes from a progressive stretching program.
Another form of passive stretching is known as contract-relaxed-stretch. This
method basically tricks the stretch reflex mechanism within our muscles and
allows for improved range of motion. To perform this type of stretching assume
the stretch position and gently the contract the muscle for a given amount of
seconds then release the contraction and gently slide into a lengthened restretch position.
I recommend contracting the muscles for 5-7 seconds then relaxing the muscles
and immediately lengthening the stretch and hold for 10 seconds then repeat. I
find a great advantage to this type of stretching due to the greater and
quicker results.
How hard you want to stretch is documented in many studies. Studies show that
you should stretch a muscle about 10 percent beyond its normal length in order
to increase flexibility. However, you stretch only as far as you can without feeling
pain. If you feel pain, consider the warning sign to ease up on that particular
stretch.
How long to hold each passive stretch will vary. The recommendation I have
used successfully for years, training hundreds of clients, is to assume the
stretched position and hold for duration of 15-30 seconds.
How often you stretch is up to you and your time schedule. It is
recommended that you stretch at least three times a week. For optimal
results stretch daily. To see any major improvements in flexibility stretch
twice a day.

How long you stretch is again up to your schedule I recommended that you
Stretch for a ratio of 1/2 to 1. In other words if you are going to workout for an
hour you should stretch for a half-hour. This approach leads to increase
flexibility, decreased injuries and much less muscular pain.
10 Guidelines for Effective Stretching
1. Choose the best time of the day.
Find a peaceful area where you will not be interrupted during your entire
stretching routine. Proper stretching requires concentration and patience. Be
sure you do not rush through your routine.
2. Clothing.
Special exercise outfits are not necessary or essential for a stretching program.
However you should wear loose, comfortable clothing that does not restrict
movement. To achieve the best results, you should stretch on a carpeted floor
exercise mat (if you have access to one); do not wear a belt or jewelry.
3. Warm up
Perform a 5-10 minute aerobic warm up (especially in the early morning) such as
stationary bike, easy jogging in place or a simple 10 minute walk. It is important
to break a sweat. Breaking a sweat increases your body temperature and
enables you to increase your stretching, range of motion and decrease injury
potential.
4. Listen to your body.
Remember flexibility changes day to day. You may not be able to perform the
stretching routine in the same manner with the same results at each session.
Instead ease into it and take the muscle only to the point of
slight discomfort. Again listen to your body...
5. Vary your stretching
Alter your stretching routine periodically. You should also change angle of the
stretch. For example, when you perform a seated hamstring stretch with your leg
out in front. To vary the stretch just re position the extended leg. Each small
adjustment influences different muscle fiber.
6. Breathe evenly
The key to stretching is to remain relaxed during your exercises. Breaths
normally as you stretch, but emphasize exhaling as you ease deeper into the
stretch.
7. Stretch the tight muscles first
Understand stretching one particular muscle does not mean you will necessarily
be flexible in other areas. Be sure to pay attention to those body areas that are
tight and stretch them more often and first in order.
8. Progress at your own pace

Begin slowly and gradually work toward your pre set goals. This is a lifetime
commitment and can be the most relaxing part of your day.
9. Extra time when needed
If have not worked out for a while your muscles will be very unaccustomed to
being stretched, so start slowly. Be very aware when you have muscle soreness
as a result of a stress injury from a sport or exercise and never push to hard.
10. Relax and enjoy
Stretching can be the best part of an exercise program. It is relaxing and other
forms of flexibility and stretching can also help with your wellness such as chi
gong, ti chi, and yoga.
If you notice a distinct difference between the left and right side of any muscle
group please stretch the tighter side first. Then proceed to the other side and
then repeat on the tighter side. This simply means stretch the tighter muscles
twice as much.
These basic stretches are the ones we need to stay at peak condition and feel
much better. Each stretch corresponds to muscle group and is fully explained.
On the following pages choose the muscles that you feel are in need of attention
and go for it!
Basic Neck and upper back routine:
Neck rotators left and right
Neck side flexors left and right
Neck extensors
Levator scapulae
Basic Low back Routine:
Oblique abdominals
Trunk rotators
Hip Flexors
Lumbar erectors
90-90 hip stretch
Quadriceps
Groin
Hamstring
The exercise and advice given in this report are in no way intended as a
substitute for medical advice and guidance. Because of the difference from
individual to individual, your doctor should be consulted before beginning any
physical fitness program. The author takes no responsibility for any injury that
may be caused as a result of applying the information in this report.
Stretching Exercises
Neck Side Flexion
Look forward and grasp the side of your head with your opposite hand at the ear
level. Slowly move your ear toward your shoulder. Do not force the stretch!
Hold for 20 seconds and repeat to the opposite side. Perform this stretch 2 times
to each side.
Neck Extension
Look forward, keep your body upright and use one of your hands to grasp the
back of your head and gently move your chin toward you chest. Do not force the
stretch!
Hold for 20 seconds and repeat 2 times
Neck Rotators
Look forward and rotate you head to either side. Keep your body upright and
gently apply pressure with your opposite hand. Do not force the stretch. Repeat
to opposite side.
Hold for 20 seconds and repeat this 2 to 3 times each side.
Levator Scapulae
Stand perpendicular to the wall. With the closet arm reach up and grasp the base
of your skull. Slowly lean toward the wall as you look away. Do not force the
stretch. Repeat to the opposite side.
Pectoralis Minor and Major
Stand with your arm bent at the elbow and the upper arm parallel to the floor.
Place your forearm and hand in front of a pole or door jam. Slowly rotate your
trunk away and forward from your arm. You should feel the stretch in your upper
Pectoralis area not in your should joint.
Lateral Rotators
Stand with your arm behind you grasping a pole, squat rack or a doorknob.
Slowly lower your body without moving your fixed hand. Be careful to maintain
proper alignment do not lean forward.
Wrist Extensors
Place one arm straight in front and grasp the back of your hand and gently pull it
toward you. Do the stretch slowly and gently. This stretch is great for computer
users.
Wrist Flexors
Place one arm straight in front of you and grasp you finger with your opposite
hand gently pull the hand back toward your body. This stretch is great for
computer users.
10
Abdominals
This is a great stretch for the Rectus Abdominis. Just lie back over a Swiss ball
and gently relax your abdominals. To increase the stretch, just rock your body
back and forth. DO NOT DO IF YOU ARE FEELING DIZZY OR HAVE HEART
CONDITIONS
Hold the stretch for 1 minute
Side Abdominals (standing)
Stand up straight and grasp your hands over your head and slowly lean
sideways. Do not rotate you torso.
Hold for 20 seconds and repeat this 2 to 3 times each side
11
Side Abdominals (Swiss ball version)
The Swiss ball is a great way to stretch the side muscles of the trunk. Just lie
over a Swiss ball and slowly let you body extend. This one feels really good!
Trunk Rotation
Lie on back on a comfortable surface. Cross your leg over the other and bring
you foot up to your opposite knee. With your opposite arm pull your raised knee
towards the floor. Caution: If you have back trouble please be careful!
12
Hip Flexors
Kneel on one foot and the opposite knee. Draw your belly button inward.
Squeeze your buttocks while rotating pelvis posteriorly. Slowly, move your body
forward until a mild tension is achieved in the front of the hip being stretched.
Next raise your stretch side arm up and over to the opposite side, while
maintaining pelvis position. Hold side bend position and slowly rotate backwards.
Lumbar Erectors
Figure 1
Figure 2
Lie on a comfortable surface and slowly draw your knees up to your chest as
shown in figure 1. If you find the lumbar stretch shown in figure 1 to be difficult or
uncomfortable then perform the lumbar stretch in figure 2.
Hold each stretch for 20 seconds.
13
Hip Stretch
To perform the 90/90 hip stretch find a comfortable surface. Assume the proper
position with your front leg at 90 and your back leg at 90 degrees as shown in the
above picture. Keep your back straight and slowly lean forward over the front leg.
Tip your pelvis forward as you lean forward.
Groin Stretch
This is a great stretch for the adductor muscles of your inner thigh. Sit on the
floor. Place the bottom of your feet together with your hands grasping your feet.
(See above picture). Place your forearms against you shins and slowly apply
pressure in a downward manner.
Hold for 20 seconds and repeat.
14
Standing Hamstring
Stand with your feet about 6-8 inches apart and parallel. Keep your legs straight
and assume an excessive curve in your lower back (stick you buttocks out)
slowly bend forward without rounding your back out.
Hold for 20 seconds and repeat
Supine Hamstring
Lie down on back with legs lying flat. Pull your foot/toes back toward your shin as
far as you can control. Wrap a towel or stretch strap around the bottom top part
of foot and slowly. Alternate the stretch between your right and left leg. NOTE:
Towel not shown
Hold stretch for 20 30 seconds.
15
Sitting Hamstring and Groin
Sit with one leg straight out in front with your foot pointing toward the ceiling.
Bend your opposite leg and position your foot next to your inner thigh. Slowly
reach toward you extend leg.
Sitting Hamstring and Groin advanced
Sit with both leg spread apart as shown in the picture above. Slowly reach
forward with your arms. Keep your feet pointing toward the ceiling.
Hold for 20 seconds and repeat.
16
Quadriceps Stretch
This is a combination hip flexor and quadriceps stretch. Assume the position
above and grasp the same side foot at the ankle joint. Slowly pull up. If you need
assistance with balance just hold onto a secure object.
Lying Quadriceps Stretch
Lie on your side on a comfortable surface and pull your top leg behind your
buttocks. Keep your knees together and push your hip forward.
17
Calf Stretch
Stand on a bench, curb, step and let your heel drop toward the floor while keep
the leg straight.
I wish to thank Kiel Swab and Ryan Phillips for there modeling prowess.
For any additional information please do not hesitate to e-mail me!
David Grisaffi, C.H.E.K., CFT, PN
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
253-383-5370
http://www.fit-zone.com
mailto:david@flattenyourabs.net
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