From: horse@netlink.cts.com (Kirk J. Parker)
Newsgroups: rec.arts.dance
Subject: Re: ************** Help with flexibility *********************
Date: 8 Sep 92 23:00:49 GMT
Organization: NetLink Online Communications, San Diego CA

cholette@JSP.UMontreal.CA (Cholette Martin) writes:

> 
>  Hello, I have been training in the martial arts ( Karate ) for several years
>  now and I still have a problem with my flexibility. When I train several
>  times in a week, my muscles become stiff and sore due to overstretching I
>  guess. I stretch every time I train , before training. I would like to know
>  what is the best way to stretch to attain maximum flexibility? Is it 
>  every day, every second day?  Do I pull hard for a short while or do I
>  pull soft for a long time ? When my muscles hurt, do I stretch them or do
>  I wait for several days for the pain to dissappear before I stretch again?
>  This is frustrating, after so many years, my muscles still stiffen after
>  heavy stretching. I am 22 years old if this is a factor in it.
> 
>  I would appreciate any help with this problem, also can you point out
>  the right professional to see for this ie: M.D. or P.T. or O.T. ???
> 
>  Martin Cholete
>  cholette@jsp.umontreal.ca

I have been teachning aerobics for several years, and though I'm not
a doctor, I get a lot of information on the latest theories about
stretching and fitness, especially as it pertains to safety.  These
theories seem to change every year as we test them out in practice,
evolving toward some ultimate truth, I guess, but be forwarned: we
aren't there yet.

The current wisdom as far as I know it goes something like this:
Muscles are better stretched warm than cold.  Stretching a cold muscle
is more likely to tear or strain it that increase flexability.  I used
(like most teachers) to start each class with a stretching session,
but for the last few years we now start with 5-10 mins of light exercise
before stretching.  I usually save the really strong stretches untill
the very end of class.

We have know for years that sharp bouncing stretches are less effective
and more likely to cause injury than long slow ones.  Interestingly the
latest info says that holding a stretch longer that about 30 seconds
offers no advantage either, although it probably won't hurt anything.
I have taken some martial arts also and find that many martial artists
are very bound to tradition when doing warm up excercises -- and often
do obsolete or even dangerous "warm-ups".

The best results I have had have come from "Partner stretching". This
technique is very powerful and should be used carefully on warm muscles
only, but the results are dramatic!  Each person takes turns being the
"stretch-ee" and "stretch-er".  The person getting stretched just relaxes
completely, letting the other person do the work.  The stretcher presses
gently, *slowly*, but firmly on the back, legs, or apropriate body part
of the stretch-ee.  The most important thing is for the two to stay in
comunication during the strecth, e.g.: "a little farther", "hold it 
there", "back off a bit", etc.  Deep breathing and concentration on 
relaxing each muscle in turn helps during the stretch.

Hope this helps... I was able to get significant results with the
partner stretching doing it only once every other week for about half
an hour at a time (5-6 different stretches apiece).  More often is 
better still.

--Kirk

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