Stretching in Detail

**Julia** · Posted On: 5/25/2007 3:22am

Cheers PirateJon :)

**Ashe** · Posted On: 7/10/2007 3:26am

Good info on this thread! I'd also like to mention Active Isolated Stretching as something to consider. Have had some great results with it! www.stretchingusa.com

**kungfu2u** · Posted On: 7/15/2007 11:15pm

If you're just trying to maintain flexibility, then static stretching is fine, with only 10 seconds per stretch, three times each is enough to prevent problems. The best time is after a workout, since the muscles are pre-exhausted as well, otherwise it becomes more of an eccentric exercise.

Increasing flexbility, meanwhile, is another story; for this, PNF stretching is best, but this is more intense and carries more risk.

**kungfu2u** · Posted On: 7/15/2007 11:27pm

Originally Posted by mingusdew

How would one manage or correct an instance of Anterior Pelvic Tilt, and would lower back pain be consistent with this? I have a lot of lower back pain and the description of Anterior Pelvic Tilt seems consistent with my posture. I'd like to figure out some exercises or stretches to correct this...

If I understand you correctly, this is the result of distended lower abs; this is common due to lack of proper strengthening of this area, which is much stronger than the upper abs and hence needs to be trained first. It basically results from adaptive shortening of the erector spinae muscles of the lower back due to the training-imbalance, thus permanently hyperextending the lower back and "tilting" the pelvis.

I recommend Health For Life's "Legendary Abs" course, which train the lower abs first via hanging and lying leg-raises, drawing the pelvis toward the chest; however I also recommend tightening the transversus muscle (i.e. "sucking in your gut") while performing this to prevent distenstion of that area as well. "Crunch sit-ups" mainly work only the upper abs, and so are prescribed only be used after this in that program.

Once your lower abs are properly strengthened and toned, it should draw your pelvis back into position; for this reason it's also important to stretch your lower back regularly after a workout.

Whatever you do, don't go to a chiropractor over it for an "adjustment," which is basically to charge you money to do what your own muscles should be doing, i.e. holding your bones in position; while they can stretch the muscles and tendons for you, they can't tone the antagonists; also you can stretch them better yourself.

**kungfu2u** · Posted On: 7/17/2007 11:45am

Originally Posted by Ashe

Good info on this thread! I'd also like to mention Active Isolated Stretching as something to consider. Have had some great results with it! www.stretchingusa.com

Isolated stretching is essential, to avoid overstretching the weaker muscles; for example the common "standing hamstring stretch" is very bad because it 1) stretches the lower back more than the hams, and 2) requires tensing the hams in order to stand, thereby tearing them in order to stretch.
Better to isolate them in a seated single-leg stretch.

**Bayou** · Posted On: 8/08/2007 3:15pm

What kind of stretches should I do to recover from the soreness the day after doing squats/leg work? In particular, I'm not sure how to stretch out the glutes. I also don't know how many times a day it's safe to stretch.