Note: Variation in stretching type@regime could increase results dramatically. The are 3 main methods of stretching (by the type of load):
1) To stretch any muscle you need to do the motion opposite to what muscle does normally. To stretch biceps you need to Pronate (turn it so palm facing backward) the wrist, extend the elbow, and extend arm at the shoulder as far as it goes. If you fail to rotate the wrist, you will not stretch the biceps fully. Perform the motion, relax, and stay in position for some time (20sec to a minute, or until you feel warms spreading thru the muscle)
2) Tension-release. To facilitate stetch, try to contract muscle you are stretching with about 10-15% power, than relax, and increase stretching force.
3) Recipical inhibition. The body set as a system of opposing muscles, if something bends the arm, something else straightens it. In order for that to work, when agonist muscle (prime mover) is contructing, the Antagonist is inhibited by brain (all nervous input is shut down, so it can stretch with no resistance to movement)
How to use it in real life? After 20 seconds in split position try to contract muscles of outer (lateral) leg. You will notice that you will move a bit deeper. Next try to fold you legs inside, opposite to the direction of the split. When you relax after that contruction, you will move deeper again.
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