Basic Stretching Facts
➢ The tissues need to be warmed up well, before they are stretched.
➢ To achieve a maximal stretch, you must elongate a muscle by moving the origin as far away as possible from the insertion and consider the connective tissue involvement.
➢ Flexibility does not exist as a general physical characteristic, but it is joint specific and joint action.
➢ The right kind of stretching for a specific activity or sport must utilize the correct nervous system to be maximally effective.
➢ A great deal more research is needed to validate the importance of flexibility!
➢ We lose 10% of our range of motion for every 10 years we age.
➢ Real gains in flexibility will occur when you actually train for flexibility on a regular basis.
➢ Visualization is a powerful tool; to envision muscles lengthening and relaxing while self-stretching and being stretched is advantageous.
➢ Sacromere’s are capable of on increasing over 50% of their resting length.
➢ Flexibility must be balanced with strength to be fully functional.
➢ A combination of stretching techniques is necessary for optimal flexibility.
➢ Many factors affect flexibility such as: age, dehydration, adhesions, lack of elasticity of connective tissues in muscles or joints, muscle tension, gender, hormones, length of ligaments or joints, lack of coordination and strength in the case of active movement, inflammation, pain, fear, body mass, temperature, medication, training, vocation, postural misalignment's and more...
This information was provided through the book "Science of Flexibility" by Michael J. Alter.