Stretching And Yoga

Let's start off on our search for flexibility with Byron's outstanding stretching overview over in the blog.

What are some physical benefits of stretching for someone interested in working out?

Adequate flexibility is a prerequisite for proper performance of many exercises. For example, tight hamstrings will prevent good form in the squat and deadlift.

For athletes, how does stretching aid in performance?

Similarly tightness can impair good technique in just about any sport. For example, tight hip flexors can wreck running form. Tightness and in particular asymetric tightness - when one side of the body is tight - sets you up for injury.

How many times per day should someone stretch to notice full effects?

Twice a day is good.

What are the most important muscle groups to stretch and how often should they be stretched?

That depends on the individual - whatever is too tight, that is what's most important to stretch. The most common problems are probably hamstrings, hip flexors, pecs, and traps.

What are the differences between static, ballistic, and PNF stretching? And when is each appropriate?

This is a huge question but here's a brief answer. Static stretching is good after activity, dynamic / active stretching is good before. PNF (contract / relax) stretching is a powerful technique that some say can be used as a warmup, but it might be better done in a workout of its own.

How long and how many times should a stretch be performed to obtain maximum benefit?

No set answer, but for static work, three one minute stretches done twice a day, daily, works well.

Can stretching before a workout in the gym help to make you stronger? If so, how?

A good dynamic stretching routine can be a very effective warmup and prepare the muscles and nervous system for heavy work in good form.

Why is stretching important in injury prevention?

As mentioned above, tightness can preclude proper form in the gym or on the field. In particular asymetric tightness can predispose you to injuries.

Can stretching too much lead to injuries?

Stretching can injure you immediately if you overdo it; like anything else, it has to be done right, and can't be overdone.

Some people that are pressed for time would make the argument that stretching takes up too much time. How long should an effective stretching routine last?

A good dynamic warmup takes 15 minutes and may be all the flexibility work you need. You have to warm up anyway so this is a convenient way to get your flexibility work in. Additional stretching for a trouble spot can take as little as five minutes twice a day. You don't have to take an hour of yoga to stretch.

In athletics, I have often heard the terms �warmup� and �cooldown� stretching associated with athletics. What is the difference between these two methods?

Basically active, dynamic stretching is a good choice for a warmup and static stretching is a good choice for a cool down.

Ron Jones pdf handbook on preparing for exercise with stretching movements. Mark Verstegen's version of this work is called the movement prep. Ron's is called dynamic warm up. According to Ron, Verstegen's is harder -- too hard for a lot of people. Ron's is more user friendly and works basically as well.
- Ron Jones Dynamic Warm up.
- Mark Verstegen Movement Prep

Says Jones, "The Movement Prep exercises challenge your core to get strong while challenging your joints to open up with more functional mobility. It is important that you work on improving core and mobility daily so you can move better! Movement Prep corrects improper movement patterns, which will then allow you to perform better in the weight room and on the football field. The Movement Prep is designed as an active or "dynamic" warm-up. Doing them before you work out prepares you to move better in your other activities."

Yoga Builds Strength: There is a massive misconception in mainstream society and the fitness community in general, that yoga is for women, old people and cosmic types. Yoga is for everyone! Stretching helps prevent injuries, keeps the muscles loose, and should be a part of your health maintenance routine. Even Arnold recognizes the benefits of stretching. In his book, "The New Encyclopedia of Modern Bodybuilding," Arnold states, "It is also proven that as a bodybuilder develops, the muscle separation suffers due to gravity and other reasons. Stretching is the cure for this problem! Over time, stretching can greatly aid a bodybuilder's muscle separation. It might not show right away but when you hit the stage you will be glad you took time to stretch out." Here are some links to get you started and answer any questions you may have about incorporating Yoga into a weight training program. Yoga, Debunking the Myths and a list of Yoga Fequently Asked Questions Here is a link that describes the different types of Yoga.
In this pdf file offered by the Rugby Football Union, Nikos Apostolopoulos describes his method of micro stretching for recovery. Nikos has a new book in the works that will document his findings fully, and we'll post it here when more information becomes available.
This Yoga Journal site has a pose database as well as an introduction to yoga that will help you get started.
Back pain is one of the common complaints humans have. Conventional therapy is somewhat effective, but a lot of times it isn't, with patients receiving some pain killers and told to take it easy. A recent study compared yoga classes with traditional exercise and stretching, and with just giving the patients a self care book and leaving them on their own. According to the study, yoga wins at relieving the pain and restoring mobility and the yoga participants used less medication! Their study of 101 adults with persistent low back pain found that a gentle yoga class seemed to be a better alternative to either general exercise or a self-help book. Conventional medicine may start recommending yoga for alleviating minor lower back problems; however, it is paramount that a good Yoga instructor show you the proper way to do the stretches. The importance of a knowledgeable Yoga instructor cannot be overemphasized. The study states: "Physicians should encourage their patients to choose instructors who have experience working with individuals who have back pain and who can help them manage the symptom flare-ups that may occur as a result of physical activity." Here is a link to the article Yoga For Minor Back Pain and here is a direct link to the Study
Tight pectorals are epidemic among people that spend a lot of time either bench pressing or at a computer. Some specific recommendations for loosening up the pectorals here.

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