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Some stretching tips Ior ±o11 und ±o1±
¡ Iud Some stretching tips Ior ±o1o, weII ¡ goL more.
Air loud:
CerLuIn unnoyIng sLreLcIes muke IL dIIIIcuIL Lo breuLIe wIIIe you muInLuIn LIe posILIon. SImpIy beIng uwure oI LIIs wIII
uIIow you Lo Iuve u beLLer sLreLcI In cerLuIn movemenLs.
AcknowIedge wIIcI sLreLcIes Impede your breuLIIng und puL LIem uL u poInL In your sLreLcIIng rouLIne wIen you ure mosL
reIuxed or IeusL wInded. Or don'L do LIem wIen you're ouL oI breuLI. Or cuLcI your breuLI beIore you do LIem (IIke you're
ubouL Lo Iuve u breuLI IoIdIng conLesL!) GIuLe und Lorso sLreLcIes usuuIIy boLIer me In LIIs respecL.
Ilex it in reluxed stretches too:
TIese duys ¡'m becomIng more convInced LIuL LIe mujorILy oI sLreLcIes, even ones LIuL do noL Iuve un IsomeLrIc LensIon
componenL IncIuded In LIe LurgeL muscIes, beneIIL Irom some Lype oI IIex. ¡ Iuve Lwo exumpIes,
Ixumple 1: TIIs sLreLcI Is puInIuI Lo me:
¡ IInd LIe spIILs PXFK more comIorLubIe LIun LIIs IreukIn' sLreLcI. ¡ reuIIy IuLe LIIs sLreLcI. ¡I ¡'m noL doIng IsomeLrIc
conLrucLIons In LIe sLreLcI ILseII, ¡ someLImes IInd IL IeIpIuI Lo uL IeusL cIencI my IIsLs Iurd or Lense up my upper body. ¡L's
IuckIng puInIuI Ior me, so LIIs Is kInd oI u LensIon reIeuse.
([DPSOH TIIs sLreLcI, IIke muny oLIer conLorLIons, Is eusy und LIe onIy wuy ¡ cun geL u good sLreLcI Irom IL Is Lo puL In
u IoL oI "pusI" Lo ucIIeve u decenL runge oI moLIon.
Try swILcIIng your empIusIs: SwILcI IL Irom IocusIng on WKHVWUHWFK Lo WKHIRUFH you musL use Lo muInLuIn LIe sLreLcI.
You'II be surprIsed uL Iow you'II ucIIeve u beLLer sLreLcI by noL IocusIng on LIe sLreLcI! HuIu!
7DNHDEDFNRIIZHHN
¡ geL IoLs oI e-muIIs Irom peopIe wIo've sLuIIed In LIeIr IIexIbIIILy LruInIng progress. ¡ usuuIIy preucI LIe sume LIIngs: GeL
sLronger, IIex your muscIes In LIe sLreLcI und Iocus on LecInIque. BuL u Iew LImes ¡'ve Iud Lo recommend LIe unexpecLed:
7DNHDEDFNRIIZHHN
¡I ¡ were Lo cIurL my IIexIbIIILy und sLrengLI IeveIs duy Lo duy, Irom "¡eeIIng greuL!" Lo "¡eeIIng uwIuI!" ... TIen ¡ wouId
uIwuys IInd LIuL wIenever ¡ um reuIIy sLrong und IeeI powerIuI, my IIexIbIIILy Is uIwuys super IIgI us weII. WIereus, wIen
¡ Iuve u LerrIbIe sLrengLI LruInIng duy or IeeI weuk or unmoLIvuLed, my IIexIbIIILy suIIers Loo. TIey ure LIe sume wuve. My
spIILs wIII eusIIy IIucLuuLe severuI IncIes beLween duys oI LIe week dependIng on Iow ¡ IeeI.
":HGQHVGD\ TIred. ¡eIL sLIII, spIILs were noL deep."
"6DWXUGD\ EnergeLIc! ¡eIL IunLusLIc, OverspIILs, ¡ couId Iuve suL In LIe spIILs uII duy Iong!"
¡ geL LIe ImpressIon LIuL muny peopIe expecL IIexIbIIILy Lo be someLIIng LIuL's consIsLenL duy Lo duy. TIuL expecLuLIon Is
compIeLeIy IooIIsI. JusL IIke your sLrengLI, your LrIcks, your energy IeveIs, your moLIvuLIon, your IIbIdo, eLc, your IIexIbIIILy
IIucLuuLes Loo! And wIen IL's been goIng In LIe crupper Ior u Iong LIme, muybe you sIouId consIder u recovery bIock In your
LruInIng und quIL sLreLcIIng AND LruInIng Ior u sIorL perIod.
6WUHWFKHVDUHWHFKQLFDOH[HUFLVHV
Some sLreLcIes ure Iess LecInIcuI LIun oLIers. MucI IIke uny LrIck, you nume IL: A cIeuL IypernIne Is more LecInIcuI LIun u
¸qo kIck, und more dIIIIcuIL In purL due Lo LIuL LecInIcuIILy. A sIdespIIL Is more LecInIcuI LIun u sILLIng buLLerIIy groIn
sLreLcI, und more dIIIIcuIL In purL due Lo LIuL LecInIcuIILy. AcknowIedge LIuL LIIs LecInIcuI eIemenL Is InIerenL In your
sLreLcIIng exercIses. Muybe LIe reuson your spIILs uren'L geLLIng deeper Is becuuse you're beIng IuckIng Iuzy wILI LIe
LecInIcuI componenL oI LIe posILIon.
6WUHQJWKDQGVWUHWFKHV
WIen you uILernuLe IIexIng oI your muscIes wILI reIuxuLIon durIng sLuLIc sLreLcIIng you're doIng IsomeLrIc sLreLcIIng. TIe
sLronger LIose muscIes ure, LIe greuLer your runge oI moLIon. WIy? Becuuse doIng LensIon-reIuxuLIon cycIes durIng u
sLreLcI sIuLs down LIe nervous sysLem's sLreLcI reIIex wIIcI prevenLs you Irom ucIIevIng greuLer runges oI moLIon.
SLronger LensIons ure more eIIecLIve. So, LIIs Is wIy ¡ wouId recommend IncreusIng your sLrengLI on exercIses IIke Iunges,
deep squuLs, gIuLe-Ium ruIses, eLc: Becuuse LIe sLrengLI Ius curry over Lo your IIexIbIIILy.
Some sLrengLI exercIses InvoIve u Iuge sLreLcI Loo. How Is LIe ubove IronL squuL "noL" u sLreLcI? SuperseL LIese sLrengLI
exercIses wILI IsomeLrIc sLreLcIIng, you'II IIke LIe resuILs.
7KHXQGHUHVWLPDWHGXWLOLW\RIVWUHWFKLQJH[HUFLVHV
SLreLcIes ure more LIun jusL exercIses Ior deveIopIng runge oI moLIon or IIexIbIIILy. SLreLcIes ure good Ior sLrengLI on LIeIr
own. Try IIILIng yourseII oII LIe IIoor usIng onIy your Iegs wIIIe In LIe spIILs. Do LIIs severuI LImes wILI resL per spIIL und do
severuI seLs oI LIIs exercIse wILI resL In beLween. ¡'ve goLLen some ImpressIve IumsLrIng pumps doIng LIIs. Try reuIIy
IocusIng on Iorce oI conLrucLIon In u vurIeLy oI IsomeLrIc sLreLcIes Ior un umbILIous number oI seLs. MuscIe pumps,
soreness, und rupId resuILs In runge oI moLIon mIgIL resuIL. You wunL "IuncLIonuI LruInIng" Ior LrIckIng? WeII, do LIuL.
SLreLcIes, und mobIIILy LruInIng In generuI, provIde beneIILs Lo specIIIc sLrengLI exercIsers Loo. Deep squuLs und oIympIc
IIILs demund IL. However, II LIIs Is your gouI (meunIng: beLLer runge oI moLIon In your sLrengLI exercIses) ¡ recommend
"groovIng" ouL LIose posILIons deeper und deeper, ruLIer LIun doIng wIuL you probubIy InLuILIveIy LIInk oI us sLreLcIIng.
JusL geL In LIe squuL posILIon und jum yourseII down InLo und ouL oI IL In dIIIerenL wuys, uccenLuuLIng LIe runge oI moLIon.
Do LIe sume Ior dIps und rIngs und wIuLever.
SLreLcIes ure uIso exceIIenL Ior deveIopIng coordInuLIon. More cIuIIengIng sLreLcIIng exercIses requIre LrIcky posLures,
movemenLs, und posILIon muInLenunce. And some LrIcks requIre... umpIILude... So cIuIk up unoLIer reuson Lo LruIn your
sLreLcIes wILI your LrIcks. However...
6RPHWULFNVDUHVWUHWFKHV
TrIckIng deveIops IIexIbIIILy Loo! AerIuIs, my IuvorILe Lype oI LrIck, ure uwesome Ior IIexIbIIILy uII uround. AerIuI'Ing Ior
IIexIbIIILy guIns. AIso IL's Lo be expecLed, LIuL ImprovIng your IIexIbIIILy Ius IumonguIoId curryover wILI your uerIuI Lype
LrIcks. Any Lype oI LrIck LIuL Ius u kIck comIng ouL oI IL Loo; buLLerIIy round, cork round, spIIL doubIe Ieg, x-ouL, crowd
uwukeners. WIIIe ¡'m deIInILeIy pro-IIexIbIIILy LruInIng Ior LrIckIng, ¡'d IIke Lo poInL ouL LIuL you sIouId uccounL Ior uII LIe
LrIcks you do Loo In your LoLuI IIexIbIIILy LruInIng voIume. ¡'m IypIng up sLreLcIIng u IoL Iere, buL ¡ don'L LIInk you need Lo
sLreLcI every spure momenL you Iuve (you sIouId be LrIckIng every spure momenL you Iuve InsLeud!)
+RZPXFKVKRXOG,VWUHWFK"
So, Iow mucI sIouId you sLreLcI? TIIs Is u very common quesLIon ¡ geL, buL IL's dIIIIcuIL Lo unswer (wILIouL beIng surcusLIc
or meun-spIrILed IeIeIe.) Try LIIs LIougI: ¡nsLeud oI uskIng KRZPXFKVKRXOG,VWUHWFK", Lry uskIng someLIIng IIke
:KLFKWZRVWUHWFKHVZRXOGKHOSPHUHDFKP\JRDOVWKHPRVW"'RWKRVH6HH\DKQH[W\HDUIRUPRUHVWUHWFKLQJWLSV
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