• Raise to E.M.B. then hold breath, press down hard for six seconds, relax, raise to increased E.M.B., repeat, raise again and hold for thirty seconds.

• Heel, bottom and back must be square against wall, knees locked.

• Stand square to wall and perpendicular. Sit back on heels and turn out your feet, next raise leg at that angle. Raise leg as far as possible then hold for thirty seconds.  

The limiting factors to the range of movement of joint are:

Bone structure; Muscles; Connective tissue; Ligaments and Tendons.

As a limb is moved to the limit of its range, the muscles, tendons, ligaments and connective tissues are all stretched.

The Inter-relationship between muscles

Muscles are stimulated by impulses from the nervous system, which cause them to contract [or relax] to cause a limb to move in a joint complex Muscles generally work in pairs so that when one muscle contracts [shortens] its partner will relax [lengthen] at a controlled rate to provide a controlled movement of a limb.

The contracting muscle is the AGONIST while the relaxing or lengthening muscle is the ANTAGONIST.

During the “flexion” of the knee joint the hamstring muscle contract [AGONIST] and the Quadriceps lengthen [ANTAGONIST]

However, when the knee joint is extended [straightened], their roles reverse and the Quadriceps becomes the AGONIST and the Hamstring is the ANTAGONIST.

If one of the muscles [the agonist] is strongly contracted it produces an opposite effect on its partner causing the ANTAGONIST muscle to relax this termed “RECIPROCAL INHIBITION”. This phenomenon is often utilized in stretching techniques, in encouraging the muscle being stretched to relax.

It should also be noted that a strong muscular contraction, just prior to stretching, results in a brief period in which the “stretch reflex” mechanism is inhibited. This principle is often used in stretching techniques.

When a muscle is stretched towards its full range the sensory devices with the muscle measure the Length” and “rate” of extension of muscle.

When the full range or a rapid stretch is sensed the muscle will tend to contract to protect itself

This reaction is known as the “MYOTATIC REFLEX” or “Stretch Reflex”

Rapid or bounce type stretching will induce a strong reflex stretch while a slow progressive stretch will not incur such a great reaction.  During slow stretching the person can train to relax and the “stretch reflex” will have a lesser inhibiting effect on the stretch of muscle:

Slow progressive and prolonged stretching exercises are therefore recommended

A muscle can be realistically extended beyond 50% of its normal resting length. 60% max. To improve the flexibility [range of movement] in a joint it is necessary to improve the “HABITUAL” length [normal length] of the muscle and to stretch the associated tendons, ligaments and connective tissue.

When a muscle contracts or extends the tendon, joint capsule and ligaments are all placed under tension and if slowly stretched will aid the development of flexibility. A plastic deformation of these fibrous materials occurs while the fibres within the muscles increase in length by growth taking place at the ends of the fibres.

Ballistic stretching

Static, progressive and prolonged stretching

Static, progressive and prolonged stretching

• Passive Stretching
• Active Stretching
• P.N.F. Proprioceptive Neuromuscular Facilitation Stretching

Proprioceptive Neuromuscular Facilitation Stretching [P.N.F.]

Always thoroughly warm up the muscle before commencing HYPER-STRETCHING.

This extremely successful technique employs a series of alternative active OR passive stretches together with strong isometric contractions of the muscle being stretched.

There are basically two forms of P.N.F. stretching

Passive P.N.F. stretching

The limb is raised by the partner/practitioner towards a point of discomfort near the full rang, i.e. passive stretch. The partner/practitioner fixes the position of the limb and the receiver strongly produces an isometric contraction in the muscles being stretched. This contraction is held for around six seconds. The contraction is slowly relaxed to cause a lull in the stretch reflex sensing devices and the partner slowly raises the limb to a greater range. The exercise is repeated until a minimum of three cycles has been completed.

1.   PARTNER RAISES LEG PASSIVELY

2.   ISOMETRIC CONTRACTION AGAINST FIXED LIMB

3.   RELAXATION OF CONTRACTION

4.   PASSIVE ELEVATION OF LIMB

5.   ISOMETRIC CONTRACTION OF MUSCLES BEING STRETCHED

6.   REPEAT THE EXERCISE THREE TIMES

Active P.N.F.stretching.

The receiver actively raises the limb as high as possible by contracting the agonist muscles. This causes the antagonist muscles to relax [reciprocal inhibition] to allow them to be stretched and strengthens the agonist muscles.

 The partner/practitioner fixes the position of the limb and the receiver isometrically contracts the muscles being stretched for six seconds. Upon slow relaxation the receiver elevates the limb by strong contraction of the agonist muscles, to a higher position.

The isometric contraction is again introduced and the series of exercises is repeated a minimum of three times.

The passive and active methods of P.N.F. stretch are both extremely useful in developing a good range of movement and will also improve muscle strength simultaneously.  

Hyper-stretching for sports people, gymnasts, dancers and martial artists. It is of particular importance that the receiver must be able to elevate a limb and hold that limb at full range and hence active stretching must be included alongside the passive stretching.

Active Stretching

The person actively contracts one group of muscles [agonist] to cause the muscles being stretched [the antagonists] to relax. This reciprocal inhibition technique will enhance the stretch particularly if it is held for upwards of six seconds.

Ballistic stretching

This involves the acceleration of a limb towards the full range of muscle stretch, in order to utilise the momentum of the limb to stretch the muscle, i.e. leg swing, arm swing, or bounce stretch in splits. This rapid extension of the muscle creates a “stretch reflex” [myotatic reflex] in which the intrafusal muscle fibre reacts to the rate of the stretch.

I.e. the greater the stretch the greater the reflex action and vice versa. Muscle soreness may result from small muscle fibre tears during ballistic stretching.

Static, Progressive and Prolonged Stretching

If the muscle is held in a stretched position or progressively extended full stretch the “stretch reflex” tendency can be reduced. Slow progressive exercises with prolonged periods of hold are recommended.

Passive Stretching

The person attempts to relax the muscles under stretch to control the “stretch reflex” while an external force is gradually applied to the limb, usually by a partner, to cause the muscles and tendons to be stretched through the full range. Prolonged holding at full stretch will cause the sensory devices to accommodate the stretch reflex action thus allowing the muscle to be fully stretched.

• Passive Hamstring [& lower back] stretching, hold for up to one minute. 

Knowledge is not something to be owned but to be passed on.  I hope my words are of some help to you.  If you reproduce any of this material all I ask is that you simply mention my name.