Hold & Stretch

Whenever I read the title of this topic, I think about the song, Breathe and Stop, by Q-Tip

Just huh. Hold and stretch. For real, and give it what you fetch. Oh snap! I've got fake bars!

OK, I'll stop. Lol.

The qualities in strength & conditioning and fitness vary. You will read, see, and hear coaches, specialists, and trainers tell you and others to stretch. You should stretch.

Some of you can barely touch your knees when you bend over at the hip. That's a flexibility problem. I'd like for you to have the flexibility to at least touch your toes without excessive knee bend. Yes, I set up general flexibility pre-requisites. 

Another change I made: Holding stretches for 60 seconds versus 20 or 30 seconds. The change is intended for the intermediate to advanced skill levels. But, oh, it feels sooooo good.

In addition to stretching muscles, you should hold your joints.

D, hold my joints?

Yes. See your joints, without getting too scientific on you, move in different directions in conjunction with various muscles that either oppose or work in unison. When you hold or move a joint against gravity (stress or load), you wake up the joint. You prepare it for its next movement.

A simple example: Spread out your fingers and hold them for five seconds. Now, relax them. If you grab objects often, you can do this exercise. It may give you more stability and control.

Another easy example: Sit in a chair. Now, lift your right leg and hold for five seconds. Relax. Your hip and knee love a little blood flow without the rigors of larger loads as seen in lunges and squats.

In fact, if you hold a joint, then stretch the same joint...you may develop a better stretch. A hold and stretch technique - it is one of the basic stretches in rehab and general stretching. 

I like to use this technique with sore muscles, prior to a workout with short holding (1 to 4 seconds), especially if a muscle is tight.

D, what about stretching before a workout? We're still on that topic? Look, I'll say this: don't completely relax your muscle before a workout that demands excitability. Relax that bad boy when you or when it is time to relax and rest.

Capiche?

Hold and stretch. Give it what you got.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com