Why Invest Your Time Warming-Up And Doing Stretching And Mobility Exercises? - Part 1A

N.B. An athlete should not attempt this method without first receiving instruction from a qualified person.

Therefore it is generally better for athletes to use the static method. For other sports, for ballet, and for martial arts such as karate, which require greater mobility than running, a wider variety of stretching exercises and PNF may be used.

EASY TENSION, DEVELOPMENT TENSION, and DRASTIC TENSION IN STATIC EXERCISES

In an article on stretching under the heading of 'the sport's doctor's corner' in an Italian running magazine called 'Romagna Corri', Dr. Gabriele Muratori of Cesena, as well as Arcelli in his book on marathon running, explains the following notable points, which the American Bob Anderson originally explained in his book simply entitled 'Stretching':

True or False? The muscle tension increases slightly during the phase of 'Easy tension'

1 Easy Tension

When you start a tension in your muscle stretch slowly until you feel a 'medium tension' and relax whilst you maintain the tension. Stop for 10 to 30 seconds. No pain should be felt at all. You should feel the tension gradually diminishing as you maintain the stationery position so that the tension passes form medium to 'easy'. Hence the term 'easy tension'. If you do not feel any gradual easing of the tension, stretch the muscle a little less therefore slightly relieving the tension until you feel comfortable. This 'easy tension' reduces the risk of a tear damaging the muscle and prepares the muscle fibres for the phase of 'development tension'.

2 Development Tension

True or False? If you feel that the tension is not diminishing, you must relent.

Again without moving up and down continuously, after holding for 10 to 30 seconds in the 'easy tension' position, stretch a little further moving slowly little by little until you feel a 'discrete tension' and hold the position for 10 - 30 seconds. You must always stay in control: the tension should diminish, but if it does not diminish, relent a little so that there is a little less tension. No pain should be felt at all.

This is the phase which develops muscular well-being and flexibility.

3 Drastic or Reflex Tension

True or False? There is a negligible risk of damage to your muscles if you overstretch.

If you overstretch or 'rebound' jerkily, the muscles have a protective mechanism called 'reflex tension'. The

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