The BIG Tips

• Stretch every day. In fact, stretch as many times during the day as you can. Consistency is the key. Even if you don't have time for a rigorous stretching session, it still helps to take a few minutes and do what you can comfortably. Most people place a lot of emphasis on how much time is spent stretching. Well, I believe that the amount of time spent not stretching is equally important. When you are inactive, your muscles and ligaments are tightening up and becoming shorter. Therefore, the more often you can remind your body that this tightening is unacceptable, the better off you will be. Try to get into the habit of using more of your range of motion than you need to for household tasks. For example, try putting one leg up on the counter (like a ballet barre) while chopping vegetables. Also, don't bend your knees when you pick something up from the floor. And, while watching TV, get out of your chair and sit on the floor in a straddle position. Such activity, along with some light stretching throughout the day, will help keep you limber all day long. This is especially important for martial artists who need to be able to kick high when they are cold, and for dancers who may not get adequate time to warmup before a performance.

• The "optimal time" to hold a stretch is a topic many people disagree on. Most agree that longer is better, but that there is a point in time when the efficiency of the stretch declines to a point where the time would be better spent on another stretch. In my opinion, the minimum time to reach this point is 30 seconds. But, I think that one minute is better, and I've seen some gymnastics coaches make their students hold their splits as long as five minutes. If you can't hold a given stretch for at least 30 seconds, you are probably trying to go to far.

• When doing passive stretches, it is most important to relax and breathe normally. You should assume a position that you can hold, and then relax. You should feel mild discomfort as you begin, but as you relax, the stretch should become easier. When this happens, increase the stretch until you feel the original intensity again. For example, when doing straddle stretches, you should relax until the stretch gets easier, then widen the angle between your legs. You don't need to come out of some positions (like the straddle) before increasing the stretch, while you will need an occasional break between others (like a backbend bridge). Keep repeating the cycle of relaxing and increasing the stretch until the position does not become easier after relaxing into it for one minute. This is your maximum range. Please note that the "optimal time" mentioned above applies to the time spent in this final position. The total time spent working toward this position will be much longer than the "optimal time". You may not always have time to reach your maximum range, but (as always) something is better than nothing.

• There is no optimal number of repetitions. You should simply repeat the "stretch and increase" procedure described above until you reach your maximum range. Different people will take different amounts of time to reach their maximum range, so just go at your own pace. In fact, the time and effort required to reach your maximum range will vary from time to time. In general, if you are starting out with tight muscles for whatever reason (just woke up, haven't stretched in a while, etc.), then it will take longer.

• The best time to stretch is immediately after a workout, especially if it involved cardiovascular exercise. Your muscles can relax and elongate more easily when they are warm. It is usually not a good idea to try and do intense flexibility training (the kind which increases your range of motion) right after you get out of bed. However, I do recommend doing light stretches in the morning. As I pointed out in the first BIG Tip, this will help keep you limber throughout the day. And, as the above point implies, this will save you time when you go to do your serious stretching later in the evening.

• Make sure that you are doing the stretches correctly (proper body alignment). Where appropriate, keep your legs straight, hips square, etc..

• Stretch both sides equally. If one side is tighter than the other, you should spend more time on your bad side until they are even.

• Whenever possible, try and rotate or twist your body when bending. For example, try moving from a front split to a straddle split with out having to raise your pelvis from the floor (you may use your hands and come up a bit, if necessary). Also, when bending forward or backwards, try going sideways to the left or right at the same time (and then repeat on the other side).

• When doing partner stretching, use extreme caution, and maintain constant communication with your partner to avoid injury. When done properly and safely, partner stretching can greatly accelerate the rate of your flexibility development.

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