By David C. Simmons III
   
      Flexibility Training

     Stretching may not be at the top of the list before, during or after everybody’s workout, but It should be for many reasons.
     Stretching refers to the process of elongation.

     ROM "Range of motion" 
ROM is how far a joint can be flexed (bent) or extended (stretched). 
    Good "Range of motion" can mean that a person can correctly perform a specific task like throwing a baseball, or it can mean that the joint in question moves fluidly throughout its full range of natural movement, like the forearm flexes fully up toward the shoulder from the elbow joint and fully extends down away from the shoulder from the elbow joint. So, basically, when you have good ROM, you have good FLEXIBILITY !
  Here is a great link that shows what ROM looks like for several different joints !

     Advantages of stretching and being flexible.
       This link show some disadvantages and advantages of stretching. 
    A good ROM causes the joint to use less energy when it is in motion. Stretching also warms up tissue and increases nutrient flow. 

   Advantages of flexibility include:
   Increased ROM.
   Improved joint function.
   Enhances muscle performance.
   Prevents muscle injury especially during eccentric (lowering) exercise. 
   Helps prevent soft tissue injuries.
   Decreases post-exercise soreness. 
   Allows more oxygen and nutrients to flow to the muscle cells.

        Flexibility exercises. 
    Active ROM exercises are done by the individual alone. Active assisted ROM exercises are done with a helper. Passive ROM exercises are done by a helper to the client.   Here is a link that defines Active, active assisted and passive ROM exercise.
 Under some circumstances, stretching to much isn't good either. And some people can perform certain activities better with shorter muscles (section 3 last paragraph - a bit complicated, but oh well, its a reason).   
 
 Including flexibility exercise as part of your workout session
  Another way to include flexibility exercise in your workouts is to do them between sets. One name for doing this is "Active Rest". If you are doing pushups, then you can stretch your abdominals and/or back between your pushup sets. If you are doing squats you could stretch your calves, thighs (hamstrings and/or quadriceps) between your squat sets.   Stretching between sets can also reduce muscle soreness later.
    One of the most beneficial times to perform flexibility exercise  is after your regular workout  when your muscles are warm, this is when they are most pliable and ready to be pulled or lengthened a bit. But, even though it may sound like the opposite, some may need to perform a cool down before stretching so that if they lay down while stretching there heart rate is below 100. Having your head below your heart accompanied by breathing slow can cause nausea, dizziness and even fainting, so always cool down before stretching, your muscles will still be warm enough to get the benefit.  Now, muscles DO NOT NEED TO BE WARM to stretch. You can stretch in front of the T.V., even in bed when you first wake up.
  For Flexibility training, one of the strategies I use with my clients is to first decide on the joint of the body that is either a problem area when it comes to ROM, or, an area where more ROM is desired. Then I like to find 2 or 3 (to hit the joint from more than one angle) flexibility exercises for that joint that move the joint in the desired direction. I concentrate on the same 2 or 3 joints for a  few sessions. It is important to know that a stretch should be held for 15-30 seconds as a general rule of thumb. 
   Some say It is wise to always stretch two times per day. It may seem like a lot, but it helps hold your flexibility gains. It makes sense to get the muscles stretched when I first wake up and then again before I go to bed so I don't go to sleep with tight muscles.  I have also heard that stretching a tight muscle once is sufficient because any more than that gives little benefit. I was taught to stretch 2-4 times. My conclusion is that it depends on your body science. Once may not be enough.  

     There are times when a full session needs to be devoted to stretching alone ! My new client Brand is about to get a full dose of this when we begin his sessions. This involves deciding on 5 or 6 joints or movements that need increased ROM, and focusing on those. I concentrate on active stretches, those that can be done by the individual when they are alone. This also teaches the client stretches they can do on their own. However, sometimes I employ "Active assisted" stretches in situations where the stretch cannot be done by the individual, but the joint can be stretched further without pain or injury. 

   Some dynamics of stretching.
   Some say connective tissue is a combination of 2 mechanical properties - elasticity and viscosity. Makes me think of silly putty when its cool.
   There is an elastic stretch which makes the tissue return to is original form and a plastic stretch which causes the tissue to come back almost to its normal form. The plastic stretch is what most of us are after, so, I will only address this plastic stretch here.
   To get this plastic stretch, you can use what's called a "static" stretch. With slightly elevated tissue temperature, this is a low force, long duration stretch.
   Static stretches are the way to go. However, here is a link to an article that says static stretching before certain activities like sports can cause problems (its a ways into the article, but worth finding).
   Stretching for to long a time or to vigorously is not good either. Because when connective tissue is stretched, molecules of the tissue being stretched become temporarily reorganized. This makes the tissue weak for a short time, but it adapts soon after stretching. But while your digesting that, here is a link that talks about a study done on how long to stretch.
   Muscles are protected from sudden over stretching by neural receptors called muscle spindles. These spindles lay parallel to muscle fiber and once too much stretch or to vigorous a stretch is encountered, the spindles relay a signal to the brain and the brain signals back a message for the associated muscle to give a sudden protective contraction. However, to much of a quick and extreme movement overrides this muscle spindle nerve reaction and injury can result.

  This is a great link about the PYSIOLOGY OF STRETCHING. You have got to see this ! 
      
   Basic stretching guidelines (basic rules of thumb, without the different opinions):
   Here is a link that shows why and how to do basic stretches.  
   
   This next link talks about runners getting injured because they don't stretch and also, because they do - huh ?  
 
   Static stretch 15-30 seconds before activity after you warm up your muscles.
   Static stretch 15-30 seconds (30 is best) when muscles are warm after exercise..
   Muscles do not need to be warm to perform stretches, its just best.

   Experts say you should stretch both before and after exercise, but for different reasons.
   Stretch before exercise to decrease muscle stiffness. The areas stretched depend on the activity you are about to perform.
     Stretch after exercise because the muscles are warm and are pliable and ready to be elongated. Stretching after also helps remove waste accumulated during exercise and increases circulation.
   Stretching should be done for 15-30 seconds,  2-4 times (sets).
   Let your heart rate slow to under 100 beats per minute. Having your head below your heart when your heart rate is to high, accompanied by breathing slow can cause nausea, dizziness and even fainting, so always cool down before stretching, your muscles will still be warm.

    Here is a link about stretching for woman (guys, you need some of this as well)