Stretching Anatomy-2nd Edition (27 page)

Intermediate Level

1. Hold the stretching position for 15 to 20 seconds.
   
2. Rest for 15 to 20 seconds between each stretch.
   
3. Repeat each stretch three or four times.
   
4. Use an intensity level on the scale from 4 to 6, with moderate pain, two or three times per week.
   
5. Use an intensity level on the scale from 1 to 3 two or three times per week.
   
6. Stretch for a total of 30 to 40 minutes each session.
   
7. Stretch four or five times per week.
   
8. Stay on this program at least four weeks before going to the next level.
   

Advanced Level

1. Hold the stretch position for 25 to 30 seconds.
   
2. Rest for 25 to 30 seconds between each stretch.
   
3. Repeat each stretch five times.
   
4. Use an intensity level on the scale from 7 to 10, with heavy pain, two or three times per week.
   
5. Use an intensity level on the scale from 1 to 6 two or three times per week.
   
6. Stretch for a total of 50 to 60 minutes each session.
   
7. Stretch four or five times per week.
   
8. Stay on this level of the program for as long as you want.
   

Expert Level

1. Hold the stretch position for 30 to 40 seconds.
   
2. Rest for 30 to 40 seconds between each stretch.
   
3. Repeat each stretch five times.
   
4. Use an intensity level on the scale from 7 to 10, with heavy pain, two or three times per week.
   
5. Stretch for a total of 50 to 60 minutes each session.
   
6. Stretch four or five times per week.
   
7. Stay on this level of the program for as long as you want.
   

Dynamic Stretches (Preevent)

Ideally, dynamic stretches are done as part of a warm-up program just before engaging in an activity. Depending on your initial level of flexibility, it is recommended that you follow the suggested guidelines detailed here using all the stretches presented in chapter 8.

Beginner Level

1. Dynamically stretch using a bobbing motion for 5 to 10 seconds each stretch.
   
2. Rest for 5 to 10 seconds between each stretch.
   
3. Repeat each stretch two times.
   
4. Use an intensity level on the scale from 1 to 3, with light pain sensation.
   
5. Dynamically stretch for a total of 5 to 10 minutes each session.
   
6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
   
7. Stay on this program at least four weeks before going to the next level.
   

Intermediate Level

1. Dynamically stretch using a bobbing motion for 10 to 15 seconds each stretch.
   
2. Rest for 10 to 15 seconds between each stretch.
   
3. Repeat each stretch three times.
   
4. Use an intensity level on the scale from 1 to 3, with light pain sensation.
   
5. Dynamically stretch for a total of 10 to 15 minutes each session.
   
6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
   
7. Stay on this program at least four weeks before going to the next level.
   

Advanced Level

1. Dynamically stretch using a bobbing motion for 15 to 20 seconds each stretch.
   
2. Rest for 15 to 20 seconds between each stretch.
   
3. Repeat each stretch three times.
   
4. Use an intensity level on the scale from 4 to 7, with light pain sensation.
   
5. Dynamically stretch for a total of 15 to 20 minutes each session.
   
6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
   
7. Stay on this level of the program for as long as you want.
   

Stretching Program to Lower Blood Glucose

In 2011, the
Journal of Physiotherapy
published a research study by Nelson, Kokkonen, and Arnall showing that a program of passive static stretches could lower blood glucose by an average of 18 percent after 20 minutes and 26 percent after 40 minutes. These researchers concluded that static stretching is an additional viable activity that can acutely help regulate blood glucose. Moreover, since stretching requires little effort, it appears to be an advantageous treatment for those with reduced physical capabilities. It can also be done without any additional equipment, facilities, or expenses and should easily fit into the repertoire of treatment modalities of any person with diabetes. In addition, since all the stretches in the study were done passively with the help of an assistant, if the person does the stretches actively by himself, the lowering effect on blood glucose should be greater.

The lowering of blood glucose by stretching relies on two major physiological principles. First, to enhance glucose transport out of the blood and into the muscles, the muscles should be held in the stretched position for at least 30 seconds. Second, holding a stretch for more than 30 seconds increases blood flow throughout the muscles, and improved blood flow is important for reducing blood glucose. Thus the stretching program detailed here and in
table 9.5
is designed to first increase transport of glucose from the blood into the muscles and then to periodically enhance blood flow through each large muscle group.

Basic Guidelines

1. Hold the stretch position for 30 to 40 seconds each stretch.
   
2. Rest for 15 seconds between stretches.
   
3. Repeat each stretch four times.
   
4. Use an intensity level on the scale from 1 to 3, with light pain sensation.
   
5. Do all four stretches on one limb before doing the same stretches on the opposite limb.
   
6. Do the stretches in the order listed in
   table 9.5
   .
   

Sport-Specific Stretches

This section discusses recommended static stretches for those interested in developing or maintaining flexibility for 23 specific sports. An intermediate level of flexibility is the minimal requirement for doing these stretches. In addition to following the stretches listed, follow the general recommendations described in the section Static and Dynamic Stretching Programs as well as those listed for your specific level of flexibility.

Since dynamic stretches are better for preevent stretching,
tables 9.6
through
9.28
include the dynamic stretches detailed in chapter 8 that will best benefit each sport.