Muscles should be stretched for the prescribed activity. Overstraining/over-stretching before workout is a common mistake. Active stretching is another word for dynamic stretching and there is a plethora of "advice" and information on the subject. Most being out dated or just plain wrong at times.
The longer 10-15 second stretches should be completed after movement or workout. Pre-workout there should be more movement and dynamic activity which in turn creates a dilation of capillaries and decreased viscosity of blood and literately warms the muscles this should facilitate the movement of oxygen though your body which in turn creates performance. Performance is the goal.
http://muscle.ucsd.edu/musintro/contractions.shtml
http://books.google.com/books?id=qtC...ce=gbs_ViewAPI
Quote:
Title: A comparison of the effects of a cryotherapy and a thermotherapy stretching program on the flexibility of the hamstring muscles in untrained, uninjured female adolescents
by Megan Mazzei.
Published: 2002.
Description: v, 51 leaves.
Notes: Thesis (M.S.)--Slippery Rock University, 2002.
Includes bibliographical references (leaves 30-33).
Microfiche. Eugene : Microform Publications, University of Oregon, 2002. 1
The warmer the chemotherapy the better the result in stretching; results were very skewed toward warm chem. treatment and bell curve like when applied with light jog. When a jog warm-up was added this suggested that the literally warmer muscles allowed the actual performance of subject to be shown with actual affects of muscle tension.
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lunges, proper rolls and light jogs. before activity. I have been taught to discourage static stretching as muscles are more prone to damage if stretched while cold.
longer and harder after. (still no bouncing!). apply the "slow is smooth..." technique here.
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kinda OK Stretches
The following stretches (many of which are commonly performed) are considered risky due to the fact that they have a very high risk of injury for the athlete that performs them. This does not mean that these stretches should never be performed. However, great care should be used when attempting any of these stretches. Unless you are an advanced athlete or are being coached by a qualified instructor (such as a certified Yoga instructor, physical therapist, or professional trainer), you can probably do without them (or find alternative stretching exercises to perform). When performed correctly with the aid of an instructor however, some of these stretches can be quite beneficial.
The traditional backbend
In this exercise, your back is maximally arched with the soles of your feet and the palms of your hands both flat on the floor, and your neck tilted back. This position squeezes (compresses) the spinal discs and pinches nerve fibers in your back.
The traditional hurdler's stretch
This exercise has you sit on the ground with one leg straight in front of you, and with the other leg fully flexed (bent) behind you, as you lean back and stretch the quadricep of the flexed leg. The two legged version of this stretch is even worse for you, and involves fully bending both legs behind you on either side. The reason this stretch is harmful is that it stretches the medial ligaments of the knee (remember, stretching ligaments and tendons is bad) and crushes the meniscus. It can also result in slipping of the knee cap from being twisted and compressed.
Straight-legged toe touches
In this stretch, your legs are straight (either together or spread apart) and your back is bent over while you attempt to touch your toes or the floor. If you do not have the ability to support much of your weight with your hands when performing this exercise, your knees are likely to hyperextend. This position can also place a great deal of pressure on the vertebrae of the lower lumbar. Furthermore, if you choose to have your legs spread apart, it places more stress on the knees, which can sometimes result in permanent deformity.
Torso twists
Performing sudden, intense twists of the torso, especially with weights, while in an upright (erect) position can tear tissue (by exceeding the momentum absorbing capacity of the stretched tissues) and can strain the ligaments of the knee.
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If it hurts you are wrong... if you are in pain push harder.
Happy PT
