Facts About Stretching

PART 1:

     Introduction
          Disclaimer
          Acknowledgements
          About the
Author

     1 - Physiology of Stretching
          1.1 - The Musculoskeletal System
          1.2 - Muscle Composition
               1.2.1 - How Muscles Contract
               1.2.2 - Fast and Slow Muscle Fibers
          1.3 - Connective Tissue
          1.4 - Cooperating Muscle Groups
          1.5 - Types of Muscle Contractions
          1.6 - What Happens When You Stretch
               1.6.1 - Proprioceptors
               1.6.2 - The Stretch Reflex
                    1.6.2.1 - Components of the Stretch Reflex
               1.6.3 - The Lengthening Reaction
               1.6.4 - Reciprocal Inhibition

PART 2:

     2 - Flexibility
          2.1 - Types of Flexibility
          2.2 - Factors Limiting Flexibility
               2.2.1 - How Connective Tissue Affects Flexibility
               2.2.2 - How Aging Affects Flexibility
          2.3 - Strength and Flexibility
               2.3.1 - Why Bodybuilders Should Stretch
               2.3.2 - Why Contortionists Should Strengthen
          2.4 - Overflexibility

     3 - Types of Stretching
          3.1 - Ballistic Stretching
          3.2 - Dynamic Stretching
          3.3 - Active Stretching
          3.4 - Passive Stretching
          3.5 - Static Stretching
          3.6 - Isometric Stretching
               3.6.1 - How Isometric Stretching Works
          3.7 - PNF Stretching
               3.7.1 - How PNF Stretching Works

PART 3:

     4 - How to Stretch
          4.1 - Warming Up
               4.1.1 - General Warm-Up
                    4.1.1.1 - Joint Rotations
                    4.1.1.2 - Aerobic Activity
               4.1.2 - Warm-Up Stretching
                    4.1.2.1 - Static Warm-Up Stretching
                    4.1.2.2 - Dynamic Warm-Up Stretching
               4.1.3 - Sport-Specific Activity
          4.2 - Cooling Down
          4.3 - Massage
          4.4 - Elements of a Good Stretch
               4.4.1 - Isolation
               4.4.2 - Leverage
               4.4.3 - Risk
          4.5 - Some Risky Stretches
          4.6 - Duration, Counting, and Repetition
          4.7 - Breathing During Stretching
          4.8 - Exercise Order
          4.9 - When to Stretch
               4.9.1 - Early-Morning Stretching
          4.10 - Stretching With a Partner
          4.11 - Stretching to Increase Flexibility
          4.12 - Pain and Discomfort
               4.12.1 - Common Causes of Muscular Soreness
               4.12.2 - Stretching with Pain
               4.12.3 - Overstretching
          4.13 - Performing Splits
               4.13.1 - Common Problems When Performing Splits
               4.13.2 - The Front Split
               4.13.3 - The Side Split
               4.13.4 - Split-Stretching Machines

PART 4:

     Appendix A - References on Stretching
          A.1 - Recommendations
          A.2 - Additional Comments

     Appendix B - Working Toward the Splits
          B.1 - lower back stretches
          B.2 - lying buttock stretch
          B.3 - groin and inner-thigh stretch
          B.4 - seated leg stretches
               B.4.1 - seated calf stretch
               B.4.2 - seated hamstring stretch
               B.4.3 - seated inner-thigh stretch
          B.5 - psoas stretch
          B.6 - quadricep stretch
          [[Stretching FAQ B.7 - lying `V' stretch|B.7 - lying `V' stretch]]

     Appendix C - Normal Ranges of Joint Motion
          C.1 - Neck
          C.2 - Lumbar Spine
          C.3 - Shoulder
          C.4 - Elbow
          C.5 - Wrist
          C.6 - Hip
          C.7 - Knee
          C.8 - Ankle

     Index

• Stretching FAQ - Long version
  • Stretching FAQ Part 1 - Long version
  • Stretching FAQ Part 2 - Long version
  • Stretching FAQ Part 3 - Long version
  • Stretching FAQ Part 4 - Long version

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