Alternative method for relaxed stretches

[Van Zandt]

Previously I've advised folks on this forum to do relaxed stretches as follows:

1) Stretch to the point of tension.

2) Hold the position until the tension subsides.

3) Increase the stretch and hold again.

4) Repeat this cycle until you reach your maximum stretch.

5) Hold your maximum stretch for 30 seconds.

However, this method doesn't work for some people. If you're one of them, give this method a go:

1) Stretch to the point of tension.

2) Hold the position for 2 seconds.

3) Increase the stretch and hold for another 2 seconds.

4) Repeat this cycle until you reach your maximum stretch.

5) Hold you maximum stretch for 30 seconds.

This alternative method is based on the theory that the stretch reflex isn't fully activated until 5 seconds after feeling tensions. So although you feel initial tension, if you increase the stretch after 2 or so seconds you don't give the stretch reflex a chance to fully put on the brakes.

Give it a try and let me know what you think.

Yours in health,

Dan

[KonGato]

I tried this method and it works better for me than the "wait, stretch, wait, stretch.. "-method for the "inner thigh"-stretch (where you sit with soles together and push knees towards the ground. I grow tired in my arms otherwise if I have to push and push for 15 minutes or so :)

I have a question regarding the relaxes stretches. You earlier wrote in a longer thread:

Here are some basic guidelines to doing relaxed stretches:

* You must do relaxed stretches every day for them to be effective.
* Do as many sets as necessary to reach your maximum limit for the day.
* Generally speaking, once per day is enough - but more won't hurt.
* You do not need to warm up before doing relaxed stretches.
* Experiment to find out which method works best for you.


Let's say on free days (no Wushu) I do 5 minutes of relaxed stretching with the inner-thigh stretch, would it then give nothing to do additional 5 minutes in the evening or would that give more?

Is there a chance that I will get a set-back, decrease of flexibility, if I stretch about 2x5 minutes in that stretch every day?

Thanks

[Van Zandt]

Let's say on free days (no Wushu) I do 5 minutes of relaxed stretching with the inner-thigh stretch, would it then give nothing to do additional 5 minutes in the evening or would that give more

There is no clinical evidence to support doing relaxed stretches more than once per day.

Is there a chance that I will get a set-back, decrease of flexibility, if I stretch about 2x5 minutes in that stretch every day?

If you stretch consistently then the odds of a decrease in flexibility is very minimal.

Like I say in all my posts: experiment to find which method works best for you. Stretch once per day and record your progress for two weeks, then do the same for twice per day, and compare the results. This is where a training journal will come in handy.

By the way, I'm glad this other method works for you :cool:

[Kuma]

I actually prefer the second method myself, I've gotten the best results with it.

[Van Zandt]

Thank you for your feedback, Kuma.

[KAMAU]

second options my choice to VZ, just thinking outloud that it could be a combination of my age and flexability/fitness level at the presant time which makes me opt for the reduced time factor, as the christmas periods going to bring less trianing oppertunities im on a binge haveing trained 4 days out of a possible 6 but the weekend put the mockers on:cool: I was struggling for 2 a week before commencing the early morning stretch!

bests Paul