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PERFORMANCE PAIN RELIEF

How Well Do You Move?

Introduction

Flexibility is the ability to move muscles and joints through their full range of motion or as Michael J. Alter states in Science of Flexibility, (3rd edition) Flexibility refers to the extensibility of periarticular tissues to allow normal or physiologic motion of a joint or limb.

Flexibility is acheived by stretching. Stretching has numerous benefits, but only if performed properly. Listed below are some of the benefits of proper stretching that can be attained by virtually everyone:

The 10 FUNDAMENTAL PRINCIPLES OF FASCIAL STRETCH THERAPY

  1. Synchronize Breathing with movement
  2. Tune Nervous System to current conditions
  3. Follow a logical Order
  4. Achieve range of motion Gain WITHOUT Pain
  5. Stretch Fascia, not just muscles
  6. Use Multiple Planes of Movement
  7. Target the entire Joint
  8. Get maximal lengthening with Traction
  9. Facilitate body Reflexes for optimal results (PNF)
  10. Adjust stretching to present Goals

BASIC STRETCHING FACTS

* Comparison of the relative contribution of soft tissue structures to joint resistance:

STRUCTURE RESISTANCE
Joint Capsule 47%
Fascia/Muscle 41%
=88%
Tendon 10%
Shin 2%

**Medical advise should be sought before an athlete with any of the following conditions begins or continues stretching: