Thomas Kurz - Stretching Scientifically: A Guide to Flexibility Training
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- Book:Stretching Scientifically: A Guide to Flexibility Training
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Stretching Scientifically: A Guide to Flexibility Training: summary, description and annotation
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* How to stretch safely and quickly to achieve and maintain your maximum flexibility
* How to make your muscles grow stronger and longer so you stay flexible all the time
* How to do splits even if you are over 40 or 50
* How to kick high and do splits with no warm-up
* How to develop each of the three kinds of flexibilitydynamic, static active and static passiveto suit every athletes needs
* What exercises are no-nos if you want to stretch your muscles
* All the factors limiting flexibility
* Brilliantly simple tests of hip joint mobility and muscle length that dispel common misconceptions of what limits flexibility the most
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Fourth edition
by Thomas Kurz
Stadion Publishing Company, Inc.
Post Office Box 447
Island Pond, VT 05846, U.S.A.
http://www.stadion.com
All rights reserved. No part of this book may be reproduced in any form or by any means without written permission from the publisher, except for brief quotations included in a review.
Copyright 1987, 1990, 1991, 1994, 2003, 2015 by Thomas Kurz
Printed in the United States of America
ISBN 978-0-940149-15-1
Editing by R. Scott Perry
Cover Design by TLC Graphics 2003, www.TLCGraphics.com
Cover Photo by Chuck Shahood
Book Design by Eva Chodkiewicz-Swider
Drawings by Eva Chodkiewicz-Swider
Photography by Chuck Shahood and Don Whipple
Consult your physician before starting any exercise program.
Due to the rapid increase of range of motion some martial artists experience while using this method of flexibility training, they may kick higher than they are used to and miss their targets. With a little practice, however, they will regain their accuracy.
Whenever there are particular cautions for you to observe, they are signaled for you like this:
Getting the Most Out of This Book
Getting the Most Out of This Book
The essence of flexibility training presented in this book is the simultaneous development of strength and flexibility, working with your body (especially the nervous system), for full flexibility with no warm-up.
The method of accomplishing these goals can be summed up in a single paragraph: Tense your muscles prior to relaxing and stretching them, and tense them every time when you want to increase your range of motion during a stretch. To simultaneously develop strength and flexibility, tense your muscles while they are fully stretched. As your strength in stretched positions increases, so does your range of motion and your ability to use increasingly greater range of motion without a warm-up. To develop the ability to instantaneously show full flexibility in dynamic movements, do dynamic stretches (such as arm or leg swings) for a few minutes twice every day. That is all. The rest are details, but these details make all the difference between effective training and fruitless drudgery. That is what the rest of this book is about.
This book gives you all the information you need to accomplish the maximum flexibility permitted by the bone structure of your joints and by their ligaments. You will be able to display your increased flexibility without any warm-up in both dynamic movements such as kicks and in static positions such as splits.
Read chapter for fundamental information about the kinds of flexibility. Think of it as the basic definitions you need to know. In addition you will find key principles regarding injury prevention and some cautions about possible causes of difficulties you may encounter.
You will find many exercises here, but you need only a few of them to gain all the flexibility you need for your sport. Which exercises you need depends mainly on your sport and on your personal characteristics.
If you are a gymnast you need all types of flexibility, so you will select needed exercises from chapters .
If you are a karateka, kickboxer, taekwondo player, or an athlete of any combat sport that calls for full-extension kicks, you will select from among the exercises shown in chapters .
If you are a swimmer or track-and-field athlete you will select exercises from chapters .
If you are a wrestler (Greco-Roman, free-style, judo, sambo, or other), you will need exercises mainly from chapters .
No matter what sport you participate in, you should read chapter shows how to apply the principles of arranging the exercises in practice. These examples are not for slavish imitation but to illustrate a rational selection and flow of exercises.
Chapter will give you a full understanding of this method of flexibility training. Knowing the theory, why the exercises are to be done in some particular way and what their effect is on the body, helps with designing training programs.
Chapter consists of typical questions on flexibility training from athletes. If you read the whole book you will know answers to nearly all these questions, in which case the content of this chapter will serve primarily for your amusement.
There are six kinds of flexibility, with classification depending on the character of the muscles' action and on the presence or absence of an external force that aids moving through the range of motion or assuming and maintaining a stretched position (Tumanyan and Kharatsidis 1998). These six kinds are:
- dynamic active flexibility (only using the muscles of the moving body part);
- dynamic passive flexibility below the pain threshold (using as much external assistance as needed to reach the painless limit of motion);
- dynamic passive flexibility over the pain threshold and up to pain tolerance (using as much external assistance as needed to reach the maximal limit of motion permitted by pain tolerance);
- static active flexibility (only using the muscles of the stretched body part to hold a stretched position);
- static passive flexibility below the pain threshold (using as much external assistance as needed to reach the painless maximum stretch); and
- static passive flexibility up to pain tolerance (using as much external assistance as needed to reach the maximal stretch permitted by pain tolerance).
Practically speaking, however, in training practice usually three kinds of flexibility are deliberately developeddynamic active, static active, and static passive (below the pain threshold).
Dynamic active flexibility. This is the ability to perform dynamic movements within a full range of motion in the joints. It is best developed by dynamic stretching. This kind of flexibility depends on the ability to combine relaxation of the extended muscles with contraction of the moving muscles.
Examples of dynamic active flexibility
Static active flexibility. This is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched. One example is lifting the leg and keeping it high without any support. An athlete's static active flexibility depends on the athlete's static passive flexibility and on the static strength of the muscles that stabilize the position.
Examples of static active flexibility
Static passive flexibility. This is the ability to assume and maintain extended positions using your weight (splits), or using strength not coming from the stretched limbs, such as lifting and holding a leg with your arm or by other external means.
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