stretching questions

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imported_swinger

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stretching questions

I need more flexibility:

1- When stretching for flexibility how long should you hold the stretch for? 30 secs? more? sets?

2- how many days a week?
 
Re: stretching questions

1. It depends on your sport and your lifestyle. All muscles need to be stretched; some for maintenance some for development. For maintenance, 10 seconds is sufficient. For development, you need to hold for 10 seconds, extend the stretch and hold for another 10 seconds, extend the stretch and hold for another 10 seconds.

2. Everyday!
 
Re: stretching questions

thanks.

What do you think of isometric stretching?
 
Re: stretching questions

Ah!

Isometric stretching is one of the fastest ways to develop increased static-passive flexibility. It also helps to develop strength in the "tensed" muscles but not sure why you would need this in cricket.

I certainly would not recommended it for children and adolescents whose bones are still growing and for others, no more than once every 36 hours.

However, PNF is another matter ;)
 
Re: stretching questions

It's also worth asking a couple of related questions:

Why do you feel you need more flexibility?
Do you need flexibility or mobility? There is a difference between the two (although they are linked) and it's usually mobility cricketers need more of.
Mobility/flexibility is nothing without strength. Are you strong and inflexible or not so strong and inflexible? Again the answer leads to different training methods.
 
Re: stretching questions

1- i have tight muscles particulary shoulders, hips and hamsrtings- which hinder my bowling imo.

2- im thinking more muscles- e.g hamstrings- i want to be able to touch the floor with my palms with straight legs, and shoulders i want to do the "grapevine" stretch. I have decent moblity- ie i can do a full overhead squat.

3- im strong and inflexible- i bench 140kg and deadlift 200kg. I play cricket but i love to lift heavy- however im looking to focus more on cricket- so im gonna change my program and not lift so heavy ( also my wrists and elbows are beginning to take a beating).

Liz- for isometric stretching i was thinking being strong in a stretched position would be beneficail for fast bowlers.
 
Re: stretching questions

Swinger, just to make sure I know where we are here...

Isometric work is extremely useful for working the core trunk stabilisers. Take the plank, which trains the deep abdominal and spine muscle groups such as the Quadratus Lumborum and Multifidus, important for spine alignment and posture.

It is important to include isometric work in sport related exercise programmes if it is specific to a particular activity. Any adaptation is specific to the joint angle though and should only be used to train the muscle groups to endure a build up of lactic acid, if the sport requires holding a position for a period time time.

Isometric work can significantly aggravate high blood pressure and I would always advise good monitoring.

When we talk 'isometric' stretching we do not mean 'static' stretching [passive or active] but with the addition of resistance, usually [but not always] applied by a partner. Isometric stretches of a muscle must also be preceded with dynamic strength training for the muscle to be stretched to prevent damaging tendons and connective tissue.

OK, going back to strength in a stretched position. This is only useful if you hold that exact position with that exact joint angle in your sport. I cannot think of a position that needs to be held in cricket... more useful for ballet dancers, gymnasts, martial artists etc.
 
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