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2003-09-08 10:02 AM

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2003-09-09 9:32 AM
in reply to: #691

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Subject: RE: flexibility

here is what i found:

although this pertains to golf (where flexibility IS VERY important, the exact same principles will apply.  following from http://www.pgaprofessional.com/tips09_guest.html

"Flexibility training should be done consistently (daily) to obtain significant improvement. As we get older, flexibility becomes a greater issue when attempting recreational activities such as golf. Follow the guidelines I have written below, and you will get the most out of your flexibility program, and play your best golf!

  • Always Warm Up Before Stretching
    A warm muscle is much more easily stretched than a cold muscle. Never stretch a cold muscle; always warm up first to get blood circulating throughout the body and into the muscles. A warm-up should be a slow, rhythmic exercise of larger muscle groups done before an activity. Riding a bicycle or walking works well. This provides the body with a period of adjustment between rest and the activity. The warm-up should last about 5-10 minutes and should be similar to the activity that you are about to do, but at a much lower intensity. Once you have warmed up at a low intensity for about 5-10 minutes and have gotten your muscles warm, you can now stretch.
  • Stretch Before and After Exercise
    We recommend stretching both before and after exercise, for different reasons. Stretching before an activity (after the warm-up) improves dynamic flexibility and reduces the chance of injury. Stretching after exercise or golf ensures muscle relaxation and facilitates normal resting length, circulation to joint and tissue structures, and removal of unwanted waste products, thus reducing muscle soreness and stiffness. Body temperature is highest right after cardiovascular exercise or after strength training. In order to achieve maximum results in range of motion and other benefits, it is highly recommended that you do static stretching at this point in your workout, just after your cardiovascular program and during or after your strength-training program.
  • Stretch Before Golf
    Stretching before golf should be part of your warm-up. Active or dynamic stretching is crucial in preparing a golfer to perform at their best. Warming up first is essential. Your core body temperature should be raised to avoid injury. This can be done by walking from your car to the practice range at a fast pace, thus preparing your body for active warm-ups specific to golf.

    The shoulder joint is the most active joint in the golf swing. Movements such as arms circles and crosses are needed to prepare for an aggressive golf swing on the first tee. The hamstrings and low back are also critical areas to warm up before swinging a club. Doing some easy toe touches (ease into it) with slightly bent knees will adequately loosen up your lower back and hamstrings and provide more freedom in your golf swing.
  • Stretch After Golf
    Most golfers head for the clubhouse after the round. This is a crucial time for stretching because you have just put your body through a lot of stress. Spending only 5 minutes after the round doing static stretches will prevent a lot of soreness and tightness. The areas to concentrate on are the low back, hamstrings, hips, and shoulders. If done consistently, you will be able to play or practice the next day with very few residual effects.
  • Stretch Between Strength-Training Sets
    To improve functional flexibility, we recommend stretching the muscle being worked in between strength-training sets. The benefit: maintaining and improving full range of motion while muscles are recovering. This is a very time-efficient method because by the time you have gone through each of your strength-training exercises; you will have stretched each muscle without taking-up any more time. "  from http://www.pgaprofessional.com/tips09_guest.html

http://www.health-information-resource.com/Health/Fitness/Flexibility/  Lots and Lots of links.

"To increase strength and maintain your flexibility, be sure to stretch before and after each workout, and in between sets. If you do this, you will actually increase your flexibility and give your muscles more room to contract and add muscle mass. When people lift weights and lose flexibility, it is only because they fail to stretch." - from http://www.lsj.com/lifestyles/health/030822_extrafit_2d.html

hope this helps

2003-09-09 6:23 PM
in reply to: #691

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