Conference pasta::flex

  You're right. Stretching is important. Too often, people lose their
  flexibility without realizing it. When they do realize how much they've
  lost, it's often associated with any injury and it's tough to get that 
  flexibility back. 

  Since I've been a runner for a long time, I'm familiar with most running
  injuries. Inflexibility is often the cause or a contributing factor. 
  Stretching is part or all of the solution for most of the running injuries.
 
  I stretch for about 10 minutes at the conclusion of my weight workouts.
  This is probably my best stretching routine. I also stretch when I am 
  finish running. Sometimes, I stretch before I run. Some experts say it's 
  good to stretch before and after running. Others say, only stretch after 
  a workout when the muscles and tendons are warm. My solution to this
  disagreement is to only do mild stetching before a workout and harder 
  stretching at the end of a workout.

  
	Keith

    Yeah, I hate that chicken and egg.  You should stretch before you work
    out, but you should be warmed up before you stretch!
    
    I have read a few things about stretching, and I'm still not real clear
    on it.  How long do you hold each stretch, and how long is your
    stretching program overall?
    
    jeb
    

> How long do you hold each stretch

  If it's something you really need to work on then stretch for 45 seconds
  otherwise 30 seconds is OK.

  The stretching bible is a book called "Stretching" by Bob Anderson.
  The book is sold in many bookstores and via mail order through most
  sports related catalogs. Posters and pictures from Bob's book are found
  in YMCA's and health clubs across the world. Bob just happens to live about
  3 miles from my house. I've rode bikes and ran with him on a few rare 
  occasions. For a guy who is around 51 years old, he's incredibly flexible
  and very fit.

	Keith

    Also, stretch slowly.   Don't jump right into a stretch, stretch as
    hard as you can, then jump out.    Go slow.  You can time it with 
    your breathing (taken from some yoga concepts).   Inhale, as you 
    exhale, begin your stretch, nice and slow.  Inhale again, as you 
    exhale, stretch a little farther, but go slow, don't bounce.  You 
    can do this through 4 or 5 reps.  On the last exhale, release the 
    stretch slowly.
    This works well for me.
    
    	helge.

i stretch all the time doing something for a bodypart at various times. you can 
teach an old dog new tricks as i've just learned that i haven't been holding my 
streches for the accurate time length and as the yrs progressed i've lost a lot 
of flexability, but now i'm back on the right track and feeling better all 
ready.

reg.

BTW: 3 PT's have stated that a stretch should be static and held for 60 sec; if 
any pain and not the wimpering shaking i can hold it that long pain is felt, 
stop and wait a day before attempting again.

    I stretch for 15 minutes before I work out.  Then during the workout
    between sets.  I also on leg days stretch before I begin, I then hit
    the treadmills for 15 nasty minutes, stretch again after the treadmill
    before I begin legs.  I stretch between each and every set.  I have
    found that doing this, I tend to less cripple myself and can actually
    walk after my typical leg workout.  I also can be seen sitting or
    standing in my office all day long doing various stretches.
    
    I guess I stretch all the time.
    
    Brian

    I just started experimenting with Tai Chi, a form of martial arts that
    focuses on relaxation and stretching.  Let me tell you something,
    during the warmup stretching period, my shoulders pop and pop and pop,
    I sound like a popcorn machine.   I have found that this martial arts
    has helped me already loosen up a lot.  I went back to the gym at the
    same time I began this and I am much less sore and stiff than I usually
    get.  So I think this is going to be a good compliment to my lifting.
    
    Brian
    
    PS.  I have studied Karate so Tai Chi is not my first experience in
    martial arts.

    Are you being trained, or using a home resource like a video tape?  IF
    home stuff, what are you using?
    
    jeb
    

    Jeb
    
    I am training myself at least for now using the Terrance Dunn Tai Chi
    short form tapes.  I have a brown belt in Karate already so I figuired
    I have the basic understanding of Martial Arts forms and wanted to try
    Tai Chi at home before I take it with a Sifu.  
    
    As an aside, the problem I am having with Tai Chi is the very basic
    philosophy which is another reason I wanted to try it at home first. 
    Tai Chi is very relaxed and very flowing, with what appears to be
    little focus on form.  My Karate training has always been so rigid. 
    For example the fingers of your hand extend just so, elbow at this
    angle forarm straight, your back in line, in other words every part of
    your body is made to hit some rigid form and you drill and drill, my
    Sensie used to grab my foot in mid kick and say look Mr Ota your toes
    are not curled back.  Tai Chi on the opposite note makes you focus on
    relaxation and deep breathing for every move.  Move form is based on
    flowing movement not precision.  It is a very hard contrast.
    
    Brian

    
    	Hi,
    
    	Concerning your taiji training.  There is one particular point I
    would like to make sure that you are seeing as it is practically
    impossible from a tape.  Relaxation is at best a poor translation of
    the term used for correct energy (alignment, posture, stength).  The
    goal is to use only the muscles required to transmit the force from
    your point of contact to the ground and to keep all others soft.  A
    key to power in Taiji is to align the bones to take the strain so the
    muscles are used to only enforce the structure necessary.  This is true
    for high level karate also.
    
    It is common for beginners to either keep their arms practically floppy
    or to stretch them out to an extreme (most of us oscillate between the
    two for quite a while).
    
    I can't really explain this is words - it's hard enough to teach in
    person.  Given that this is the flex notesfile you will be familiar
    with the idea of isolating muscles, Taiji can be thought of in this way
    but concentrate on the keeping the muscles not being used soft.
    
    fyi I have been training in yang style taji for about 7 yrs and have
    just started the Liajia Cheng form.
    
    		cheers,
    			Colin..

    I was re-reading the article on ABCDE last night, and ran across the
    section in it on stretching.  Stretching helps you get bigger.
    
    Apparently there are "connective sheets" surrounding the individual
    muscle fiber, bundles of muscle cells and the entire muscle.  These
    sheets can be thought of as a series of bags.  It's thought that bag
    filling and enlargement may increase muscle development.  The bags are
    not very elastic, and will inhibit muscle growth (the muscle cannot
    grow beyond the size of the bag enclosing it).  So, you volumize the
    cells as much as possible and then get a good pump, and then perform
    some extreme stretching while the muscle is pumped.  This will stretch
    the bags, and allow additional room for the muscle to grow.
    
    --Scott