Effective

 Flexibility  Training  
Tomi  Toles  

Effective  Flexibility  Training  

Presented  by  Tomi  Toles,  CHEK  Faculty  
Session  sponsored  by  C.H.E.K  Institute  

Why  Stretch?  
Ÿ Reduce  the  risk  of  injury   Ÿ Restore  good  posture  
Ÿ Improved  sports  performance   o Improve  the  body’s  ability  
Ÿ Increased  ability  to  perform  tasks   to  pump  fluids  effectively  
of  daily  living   Ÿ Improve  body  awareness  
Ÿ Reduce  muscle  imbalances  
 
From  a  holistic  perspective,  stretching  helps:  
1. Sensing  –  Awareness.  
2. Learning  -­‐  Acquiring  skill.  
3. Balancing  –  Integration.  
4. Adapting  -­‐  Inner  to  outer.  
5. Developing  freedom  (flow)  of  the  body~mind  through  self-­‐awareness  so  that  you  
can  energize  your  “Dream”  or  chosen  disposition.  

Types  of  Stretching  

Ÿ Static   Ÿ Psychomotor  Methodology:  
Ÿ Dynamic   o Developmental  
Ÿ Neuromuscular  mobilization   o Maintenance  
Ÿ Direct  Pressure   o Pre-­‐event  
  o Post-­‐Event  
Tonic  vs.  Phasic  Muscles  
Ÿ Tonic  Muscles  react  to  faulty  loading  by  shortening  and  tightening.  They  have  a  
tendency  to  try  to  do  the  work  for  the  opposing  or  synergistic  phasic  muscles.  An  
example  of  tonic  muscles  would  be  the  lumbar  erector  (low  back)  muscles.  
Ÿ Phasic  Muscles  tend  to  lengthen  and  weaken  in  response  to  the  same  stress  that  
shortens  tonic  muscles.  An  example  of  phasic  muscles  would  be  the  abdominal  
muscles.  

Mechanics  of  Stretching  

Be  warm  to  avoid  over-­‐stretching  and  injuring  a  muscle.    
Wear  loose  clothing  that  will  insulate  your  body,  retaining  the  heat  generated  while  
stretching.    
 
The  CHEK  RULE  for  Stretching  
If  it’s  not  tight,  don’t  stretch  it!  There  are  exceptions  to  the  rule,  such  as  sports-­‐specific  
flexibility  development,  but  in  general,  this  rule  should  be  followed.  When  we  create  
hypermobility,  we  disrupt  the  body’s  energy  systems.  

“If you are not assessing, you are guessing!”

- Paul Chek

©    Paul  Chek  2011-­‐2014  

 Effective  Flexibility  Training  
Tomi  Toles  
Neck  Rotation  
Assessment  
Norm  =  ____________________________________________  

Stretch  

Levator  Scapulae  
Assessment  –  The  Sweetheart  Test  
Norm  =  ____________________________________________  
 
 
Stretch  
 
 
Internal  and  External  Rotators  of  the  Shoulders  
Assessment  -­‐  Apley  Scratch  Test  
Norm  =  ____________________________________________  
 
Stretch  
Restriction  in  external  rotation  =  medial  or  internal  rotator  
muscles  of  the  shoulder  need  stretching:    
You  can  also  perform  the  Swiss  ball  Pec.  Minor  stretch.  
 
Restriction  in  internal  rotation  =  lateral  or  external  rotator  
muscles  of  the  shoulder  need  stretching:  
 
 
Pectoralis  Minor  and  Major  
Assessment  
Norm  =  ____________________________________________  
 
 
Stretch  –  Pec.  Minor  (also  
stretches  medial  shoulder  
rotators)  
 
Stretch  –  Pec.  Major  
 
 
Spinal  Rotation  
Assessment  
Norm  =  ____________________________________________  
 
Stretch  

©    Paul  Chek  2011-­‐2014  

2  
 Effective  Flexibility  Training  
Tomi  Toles  

Spinal  Side  Bending  

Assessment  -­‐  Side  Bend  Test  
Norm  =  ____________________________________________  
 
If  you  are  limited  in  the  Side  Bend  Test,  you  are  likely  limited  in  
the  Spinal  Rotation  Test  as  well.  This  is  because  spinal  rotation  
and  side  bending  are  coupled  motions.    
 
Stretch  –  Oblique  Abdominals  
 
 
Hip  Flexors  
Assessment  -­‐  Thomas  Test  
Norm  =  ____________________________________________  
 
If  the  thigh  has  come  off  the  table  you  need  to  perform  the  
Lunge  Stretch.    
If  the  lower  leg  does  not  hang  straight  down  toward  the  floor,  
you  need  to  perform  the  Quadriceps  Stretch.  
 
Lunge  Stretch  
 
Supine  Quadriceps  Stretch  
 
 
Upper  Hamstrings  
Assessment  -­‐  Waiter’s  Bow  Test  
Norm  =  ____________________________________________  
 
REFERENCES  
Stretch   1. Chek,  P.  How  to  
  Eat,  Move  and  Be  
  Healthy!.  C.H.E.K  
Lower  Hamstrings   Institute,  2004.  
Assessment  -­‐  Supine  Knee  Extension  Test   2. Chek,  P.  The  Golf  
Norm  =  ____________________________________________   Biomechanic’s  
  Manual.,  3rd  
Stretch   Edition.  C.H.E.K  
Institute,  2009.  
3. C.H.E.K  Institute.  
Hip  Rotators   CHEK  Exercise  
Assessment     Coach.  Advanced  
  Training  Program,  
Stretch  -­‐  90/90  Hip  Stretch   C.H.E.K  Institute,  
  2002-­‐2014.  
Taping  the  Lumbar  Spine   For  a  complete  list  of  
resources  and  
©    Paul  Chek  2011-­‐2014   courses,  please  visit  
3   the  C.H.E.K  Institute.