Stretching is NOT
the best way to become flexible
Why Americans lose flexibility as they grow older • the dangers of physically stretching muscles and ligaments • the role of antagonist passive insufficiency • the nature and function of the stretch reflex • how to master muscular tension • how to inhibit the stretch reflex • intensive and extensive learning methods.
Waiting out the Tension-
relaxed stretching as it should be
Just relax-when and when not to use the technique of Waiting out the Tension • Victor Popenko's key to mobility • the importance of visualization • why fear and anxiety reduce your flexibility • maximizing perceived safety in the stretch.
Proprioceptive Neuromuscular Facilitation
How Kabat's PNF fools your stretch reflex • the function of the Renshaw cell • why it works to pre-tense a stretched muscle.
Isometric stretching rules!
Why contract-relax stretching is 267% more effective than conventional relaxed stretching • what the 'frozen shoulder' has to teach us • the lifestyle problem of 'tight weakness' • why isometrics is more practical than weights.
Extreme flexibility through Contrast Breathing
How to breathe your way to greater flexibility • effective visualizations for the tension/release sequence • avoiding the dangers of hyperventilation.
Forced Relaxation-
the Russian spirit of stretching
How to turn the contract-relax approach into a thermonuclear stretching weapon • determining correct duration • tips for the correct release of tension.
The final frontier: why Clasp Knife stretches
will work when everything else fails
How to cancel out the stretch reflex • taking advantage of the inverse stretch reflex • the last line of defense against injuries • shutdown threshold isometrics • mastering the Golgi tendon reflex.
Why you should not stretch your ligaments-
and how you can tell if you are
Yoga postures and stretches to avoid at all costs • the function and limitations of your ligaments.
Stretching when injured
Rest, Ice, Compression and Elevation • what happens when a muscle gets injured • contracting and releasing the injury • why stretching won't help a bad back and what to do instead.
The demographics of stretching
Why your age and sex should determine your stretches • the best-and worst-stretches for young girls, boys and adolescents • a warning for pregnant women • what's best for older folks.
The details, the schedule
Isometric stretches-when to do them and how often • how to know if you are doing too much • Bill 'Superfoot' Wallace's hardcore stretching schedule • correct order and choice of stretch • why isometric stretching should be the last exercise you do in your day.
The Relax into Stretch drills-
- The Souped Up Toe Touch Page 49
- The Spine Decompression Hang Page 51
- The Improved Cobra Page 54
- The Side Bend Page 57
- The Spine Rotation Page 60
- The Lateral Neck and Trap Stretch Page 61
- The Headache Buster Page 62
- The Anti-Slouch Neck Stretch Page 63
- The Head Turner Page 64
- The Chest Opener Page 65
- The Overhead Reach Page 67
- The Biceps and Shoulder Stretch Page 68
- The Shoulder Blade and Lat Stretch Page 69
- The Upper Back Loosener Page 71
- The Wrist Flexion Page 73
- The Wrist Extension Page 74
- The Good Morning Hamstring Stretch Page 75
- standing Page 75
- seated on a chair Page 76
- seated on the floor Page 77
- The Kneeling Hip Flexor Stretch Page 78
- TheLunge Hip Flexor Stretch Page 80
- The Karate Stance Hip Flexor Stretch Page 82
- The Karate Stance Groin Stretch Page 84
- The Seated Groin Stretch Page 86
- The Calf Stretch Page 89
- The Shin and Instep Stretch Page 91
How much flexibility do you really need?
Why excessive flexibility can be detrimental to athletic performance • why old school strongmen instinctively avoided stretching • what stretches powerlifters and weightlifters do and don't need • warning examples from sprinting, boxing and kickboxing.
When flexibility is hard to come by, build strength
Plateau-busting strategies for the chronically inflexible • high total time under tension.
Two more plateau busting strategies from the iron world
Popenko's flexibility data • the reminiscence effect • the dynamic stereotype • How to exceed your old limits with the stepwise progression.
Advanced Russian Drills for Extreme Flexibility
- The Side Stretch Page 100
- The Cossack Page 102
- The Reverse Cossack Page 104
- The Hip and Side Stretch Page 106
- The Crawling Lizard Page 108
- Hamstring Stretches Page 109
- Hip Flexor/Quad Stretches Page 114
- The Lower Calf Stretch Page 117
- The Front Split Page 118
- The Bent Press Stretch Page 123
- The Modified Reverse Triangle Page 126
- The Roadkill Split Page 128
- The Side Split Page 131