Welcome to the world of stretching. Not only will you learn how to
stretch properly, but you will also fnd many types of stretches here.
Forget all those preconceived notions about the value of holding a
stretch for an indefnite amount of time. Let these stretches move you.
There’s more than one way to stretch. That’s
because there’s more to it than simply stretching
muscles. Arteries, veins, and nerves that supply
the muscles are involved, too. What is also important
is the stretch of the fascia – the connective tissue
that permeates the whole body, wraps around the
muscles, and holds them close to the skeleton.
Think of it as biomechanical “architecture”.
The bones are the scaffolding and the fascia is the
bricks and mortar that support the volume of the
structure. The fascia adapts to its environment. If
you were put into a small cupboard and made to
sit in a crouched position for days on end, over time
your body would attempt to shrink to ft into the
extreme environment. The fascia does the same.
Compensating for bad habits
Our bodies are remarkably forgiving because we
still function, even with poor posture – rounded
shoulders and a forward head, or a protruding belly
or collapsing ankles. The body compensates for
weaknesses or faulty habits, but the compensations
become “solidifed”, altering the patterns of our
fascia and muscles. For this reason, we need
different types of stretching to reverse any tightening
to which our body has become accustomed.
Stretching strategies
We also need different stretches to address the
properties of the various parts of our body. Moving
stretches where, for instance, the head is rotating,
the knee is bending, or the arm is circling, tend to
because there’s more to it than simply stretching
muscles. Arteries, veins, and nerves that supply
the muscles are involved, too. What is also important
is the stretch of the fascia – the connective tissue
that permeates the whole body, wraps around the
muscles, and holds them close to the skeleton.
Think of it as biomechanical “architecture”.
The bones are the scaffolding and the fascia is the
bricks and mortar that support the volume of the
structure. The fascia adapts to its environment. If
you were put into a small cupboard and made to
sit in a crouched position for days on end, over time
your body would attempt to shrink to ft into the
extreme environment. The fascia does the same.
Compensating for bad habits
Our bodies are remarkably forgiving because we
still function, even with poor posture – rounded
shoulders and a forward head, or a protruding belly
or collapsing ankles. The body compensates for
weaknesses or faulty habits, but the compensations
become “solidifed”, altering the patterns of our
fascia and muscles. For this reason, we need
different types of stretching to reverse any tightening
to which our body has become accustomed.
Stretching strategies
We also need different stretches to address the
properties of the various parts of our body. Moving
stretches where, for instance, the head is rotating,
the knee is bending, or the arm is circling, tend to
be re-coordination stretches. They help to break up
the body patterns we develop from being right- or
left-handed, as well the patterns that come from
other re-occurring motions. Merely changing the
direction of those familiar patterns can signifcantly
increase our range of motion.
Another stretching strategy has to do with
stretching muscles on the opposite side of joints.
This is called reciprocal stretching. For instance,
when you bend your elbow, the muscles on the
front side of the joint – the biceps – shorten, and
those on the other side – the triceps – have to
lengthen to allow the motion. Using reciprocal
stretching techniques automatically relaxes the
lengthening side, allowing those muscles to stretch
the body patterns we develop from being right- or
left-handed, as well the patterns that come from
other re-occurring motions. Merely changing the
direction of those familiar patterns can signifcantly
increase our range of motion.
Another stretching strategy has to do with
stretching muscles on the opposite side of joints.
This is called reciprocal stretching. For instance,
when you bend your elbow, the muscles on the
front side of the joint – the biceps – shorten, and
those on the other side – the triceps – have to
lengthen to allow the motion. Using reciprocal
stretching techniques automatically relaxes the
lengthening side, allowing those muscles to stretch
Stretching the fascia
Other types of stretches work on stretching the
fascia in several ways. Stretching the spine using
a breathing and rippling action helps to stretch
the torso from horizontal segment to horizontal
segment. Another fascial stretch works on
stretching the muscle connection chain that runs
from the waist, down the back of the leg, and into
the foot (see pp.14–15). This programme also
Other types of stretches work on stretching the
fascia in several ways. Stretching the spine using
a breathing and rippling action helps to stretch
the torso from horizontal segment to horizontal
segment. Another fascial stretch works on
stretching the muscle connection chain that runs
from the waist, down the back of the leg, and into
the foot (see pp.14–15). This programme also
includes some stretches specifcally designed to
glide the arm and leg nerves in their sheaths, which
allows greater ease of motion. The details make the
difference; read the instructions carefully to fnd
the precision that will give you your best stretch
glide the arm and leg nerves in their sheaths, which
allows greater ease of motion. The details make the
difference; read the instructions carefully to fnd
the precision that will give you your best stretch
The devil’s in the detail. Find the precision you need
for each stretch by studying the demonstrations and
imagining the cue
for each stretch by studying the demonstrations and
imagining the cue
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