文档介绍：Stretching and Flexibility - How to Stretch
by Brad Appleton
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Go to the previous, next chapter.
How to Stretch
• References on Stretching: (next chapter)
• Types of Stretching: (previous chapter)
When done properly, stretching can do more than just increase flexibility. According to M. Alter, benefits of stretching include:
• enhanced physical fitness
• enhanced ability to learn and perform skilled movements
• increased mental and physical relaxation
• enhanced development of body awareness
• reduced risk of injury to joints, muscles, and tendons
• reduced muscular soreness
• reduced muscular tension
• increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues (see section Connective
Tissue)
• reduced severity of painful menstruation (dysmenorrhea) in females
Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most
common mistakes made when stretching are:
• improper warm-up
• inadequate rest between workouts
• overstretching
• performing the wrong exercises
• performing exercises in the wrong (or sub-optimal) sequence
In this chapter, we will try to show you how to avoid these problems, and others, and present some of the most effective methods for realizing
all the benefits of stretching.
• Warming Up
• Cooling Down
• Massage
• Elements of a Good Stretch
• Some Risky Stretches
• Duration
• Breathing During Stretching
• Exercise Order
• When to Stretch
• Stretching With a Partner
• Stretching to Increase Flexibility
• Pain and fort
• Performing Splits
Warming Up
• Cooling Down: (next section)
• How to Stretch: (beginning of chapter)
Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of "warming up"
(., raising your cor