For Total Body Flexibility - TeamUnify

SynerStretchFor Total Body Flexibility

frOIlJ Health For Life

Also by Health For Life:

• Legendary Abs

• Beyond Legendary AbsA synergistic performance guide to Legendary Abs and SynerAbs

• Maximum Calves

• The Human Fuel HandbookNutrition for Peak Athletic Performance

• SynerShape: A Scientific Weight Loss Guide

• Power ForeArms!

• The Psychology of Weight Loss:A Guided Introspection

• Secrets of Advanced BodybuildersA manual of synergistic weight training for the whole body

• T.N.T.-Total Neck &: Traps

Please Note:

This program contains exercises that, depending on your physical condi­tion, may be hazardous to your health. Consult with your doctor beforeattempting these exercises. It is also important that you use care in performingthe exercises in this book, since improper performance could result in injury.

User assumes all risk for performing the exercises described in this course.Use of this course constitutes a covenant not to bring any lawsuit oraction for injury caused by performing exercises illustrated in this course.

ISBN 0-944831-05-2

Copyright © 1984 by Health For LifeAll rights reserved.

3 4 5 6 789

The material in this document may not be reproduced inwhole or in part in any manner or form without prior

written consent from Health For Life.

Health For Life8033 Sunset Blvd., Suite 483

Los Angeles, CA 90046(213) 450-0070

Since Health For Life was founded in 1981, we have received stacks ofletters asking for a course that would do for stretching what our LegendaryAbs and SynerAbs programs have done for abdominal conditioning: make itshort, sweet (read "painless"), and effective.

Until recently, such a course just wasn't possible. But it was possible to takeexisting stretching technique and create a short, effective program for main­taining flexibility based on sound biomechanical and physiological principles.That program was SynerStretch A.

Originally designed for martial artists-who depend on extreme flexibility­SynerStretch A can also help bodybuilders, dancers, and other athletes stayflexible in less than seven minutes per workout. It's a great way to end a heavytraining session of any kind.

SynerStretch A represents a useful refinement of tradHionaJ stretchingmethods. However, recent research into the physiology of muscle flexibilityhas provided the basis for a completely new approach. And from thatapproach, we have created SynerStretch B.

SynerStretch B is for everyone from beginners to advanced athletes. It isdesigned to help you develop flexibility. Through the application of a newtechnique-Isometric Agonist Contraction/Relaxation-SynerStretch B allowsyou to get loose in a matter of months, rather than years. As an addedadvantage, it eliminates much of the pain usually associated with stretchingexerCIse.

Isometric stretching represents the state-of-the-art in flexibility work. It isradically different from any previous stretching method, so we ask you toapproach it with an open mind!

Both .SynerStretch A and SynerStretch B embody the concept ofSynergism: producing a whole greater than just the sum of the parts. Bystructuring the routines to reflect certain important biomechanical principles,it is possible to produce a flexiblity program much more effective than oneborn of a haphazard arrangement of exercises. The result: you get morelimber in less time, and stay that way with less effort!

What's coming up:1. The Theory

• Factors Limiting Flexibility• Stretching Methods• The Latest Discovery: Isometric Stretching

2. The Program• The Exercisese The Routines• How Much, How Often

* * *

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THEORY

FACTORS LIMITINGFLEXIBILITY

Although almost every devout health nut tellstales of some human rubber band who "hasnever stretched" and can easily do splits, put hislegs behind his head, or perform other feats onlypossible for the extremely limber, it is actually amyth that some people are "generally" loose.Innate flexibility is specific to:

• a given joint or combination of joints (aperson with loose hips doesn't necessarilyhave loose shoulders);

• the action performed at the joint (the abilityto do front splits doesn't imply ability to doside splits even though both actions occur atthe hip).

Several physiological factors limit your rangeof motion: muscle mass, for one. For example,heavily developed biceps interfere with bendingthe elbow, and large hamstrings limit kneeflexion. Excess fatty tissue imposes a similarrestriction. And at some joints, bone structuresets very definite limits on flexibility-no amount

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of stretching exercise will ever allow you tohyperextend (bend past fully straightened) yourknee or elbow.

These three factors play very little part indetermining the range of motion of the hip,shoulder, and ankle, however. At these joints,movement is restricted mainly by soft tissue:

• muscle and its facial sheaths (the protectiveouter layer that binds the muscle fiberstogether) ;

• connective tissue (ligaments, tendons, jointcapsules);

• skin.

Little can be done to change bone or musclestructure, but you can-and should-increaseyour flexibility by doing any of several kinds ofexercises designed to reduce the internal resis­tance offered by soft tissue. A few minutes offlexibility work is a small price to pay forimproved circulation, freedom from many of theaches and pains that grow common with age,more graceful movement, and, of course,enhanced athletic performance!

METHODS OFSTRETCHING

Static vs. Ballistic StretchingRemember back in elementary school when

your r.E. teacher told you to bob up and down asyou tried to touch your toes? This, and otherexercises where you bob, bounce, or jerk in anattempt to loosen up are lumped under theheading Dynamic or Ballistic Stretching.Conversely, the passive.1imbering method when~you lock the joints involved, assume a positionthat puts a muscle group on the stretch (atgreatest possible length and under pressure), andthen stay in that position for a period of time iscalled Static Stretching. (Example: locking yourknees, bending forward at the waist, grabbingyour knees, and trying to slowly pull your chestto your knees.)

Dynamic Stretches = Ballistic Movementsbouncing, bobbing, kicking, etc.

Static Stretches = Passive Stretchesmuscle on a stretch, slow, even pressure

Tests have found both methods equallyeffective for increasing flexibility, but staticstretching has several unique advantages:

• there is less chance of going too far too fastand thus less danger of straining tissue;

• energy requirements are lower;

• where dynamic stretching is apt to causemuscular soreness, the passive method willactually prevent it. In fact, loosening up withstatic stretching after strenuous exercise willease the soreness that follows over-exertion.(Next time you run sprints, stretch yourcalves, hamstrings, and quadriceps to finishyour workout. You won't believe how goodyour legs feel the next day.)

The ballistic nature of dynamic stretchingactually works against the purpose of theexercise, interfering with your efforts to limberup. Think about it: If you bob up and down whiletrying to touch your toes, you don't consciouslytell yourself to go down so far, then straightenup, then go down again, and so on. The bouncingaction is reflex-involuntary movement con­trolled by your nervous system; you trigger thesame type of unthinking response if you

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accidentally touch a hot stove. The reflex thatinduces the bounce is called the myotatic reflex.It tells your muscles to contract when they'restretched. That contraction is proportional to theamount and rate of stretching, which just meansthat if you bounce hard to touch your toes, yourmuscles will tense violently to stop you. Thisarresting action is clearly undesirable whenyou're exercising to improve your flexibility.

Static stretching, on the other hand, minimizesthe effect of the myotatic reflex and allows youto exercise without having to fight your muscleaction.

The sustained pull of the passive method hasanother advantage. If the pulling force is greatenough, it triggers a second reflex-the inversemyotatic reflex-that actually prevents themuscle under stretch from contracting ("inhibits"the muscle) and keeps it relaxed.

To review- Two reflexes are called into playwhen you stretch: First, the myotatic reflex,which makes your muscles contract if youstretch quickly or suddenly, and second, theinverse myotatic reflex, which stops your musclesfrom contracting when they are subjected to aslow, passive stretch. Dynamic stretching triggersthe myotatic reflex, forcing you to try to stretchtensed muscles. Static stretching barely triggersthe myotatic reflex at all. It triggers the inversemyotatic reflex, which inhibits muscle contractionand makes it easier to stretch. Clearly, staticstretching is the better of the two methods.

SynerStretch A is based on static stretching.Later, we will discuss some other factors thatcontribute to that program's effectiveness. Butfirst, news of a breakthrough ...

Isometric StretchingSynerStretch A is an extremely effective

program based on the best of the traditionalmethods of stretching. SynerStretch B, however,represents a radical departure from establishedmethods. The technique on which it is based,Isometric Agonist Contraction/Relaxation, hasgrown from our increased understanding ofcertain nuances of muscle physiology.

It all begins with fibers. Every muscle is madeof millions of tiny muscle fibers. Each fiber canbe in any of three states: resting, contracted, orstretched. When stimulated, individual resting

Now things get interesting. Remember thatonly some of the millions of fibers activate whenyou try to contract. What's happening to theother fibers? During an isotonic contraction, notmuch. They remain in the resting state as thecontractile tension within the muscle is releasedby motion. But during an isometric contraction,there is no motion to release the tension. So youhave some resting fibers being pulled on fromboth ends by fibers trying to contract. Theresult? Some of those resting fibers stretch!

Under normal conditions, the stretching thatoccurs during an isometric contraction is notnoticeable. However, it's possible to create anexercise in which this effect is quite pronounced.

Consider what would happen if you were toput a muscle on a stretch-even a light, painlessone-and then do an isometric contraction:

Before you contracted, some of the fiberswould be stretched already as a result of thelight, static stretch; others would be at rest. Also,the static stretch would activate the inversemyotatic reflex, which woqld inhibit the fibersbeing stretched (stop them from contracting) .

When you isometrically contracted, some ofthe resting fibers would contract, many of theremaining resting fibers would stretch, andmany of the already stretched fibers, which arebeing prevented from contracting by the inversemyotatic reflex, would stretch even more. Whenthe isometric contraction was relaxed and thecontracted fibers returned to their restinglength, the stretched fibers would retain theirability to stretch beyond their normal limit.Result-the whole muscle would be able tostretch beyond its initial maximum, and youwould have increased flexibility without havingdone a single traditional stretch exercise!

Isometric Stretch

stretched fiber

relaxed fiber

(individual contracting fibers not shown)

-

....- stetched fiber

~ relaxed fiber

Passive Stretch

stretch

muscle fibers contract. This is like throwing alight switch-a fiber is either contracted, or itisn't; there's no such thing as a "partiallycontracted" fiber. In more technical terms, wesay individual muscle fibers cannot vary theintensity of their contraction relative to the loadagainst which they are acting. To compensate forthe wide variety of possible load conditions, thecentral nervous system activates only the numberof fibers necessary to perform the job at hand­few fibers activated for playing the piano; morefor lifting weights; still more in the exceptionalsituation of the mother lifting a car to save hertrapped son or daughter.

So when you contract a muscle, some of thefibers contract, and some remain at rest.

Likewise, when you stretch a muscle, some ofthe fibers lengthen, and some remain at rest.Picture little pockets of fibers distributedthroughout the muscle body stretching, andother fibers simply going along for the ride. Justas the total strength of a contracting muscle is aresult of the number of fibers contracting, thetotal length of a stretched muscle is a result ofthe number of fibers stretched-the more fibersstretched, the more length developed by themuscle for a given stretch.

O.K. Let's go back to muscle contraction andfill out the picture a bit.

If you try to do a standard bicep curl with aweight you can lift, you get what's called an"isotonic" bicep contraction, which is just a fancyway of saying your muscle contracted andshortened overall.

On the other hand, if you plant yourself firmlyand push against a wall, the muscle involved­the triceps-can't shorten overall and you havewhat's called an "isometric" contraction.

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Tests have shown isometric stretching to beconsiderably more effective than either passiveor dynamic stretching. Not only does it yieldalmost immediate results (you should feel thedifference after only a few stretching sessions),it also circumvents much of the pain usuallyassociated with stretching.

Isometric stretching forms the basis ofSynerStretch B. The technique is so effective

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almost any isometric stretch will feel like somesort of miracle. And many traditional stretchescan be reworked into isometric stretches.Indeed, SynerStretch A (for maintenance) andSynerStretch B (for increasing flexibility) usebasically the same movements, except "A"employs passive stretches and "B" employsisometric stretches.

EXERCISESELECTION AND ORDER

We turn now from the generalities of stretching"method" to the specifics of individual exercises.Three basic qualities determine the effectivenessof a stretching exercise: isolation, leverage, andrisk.

Isolation

If you lift weights as part of your training, youare probably familiar with the concept ofisolating individual muscle groups. A goodweight exercise focuses on one muscle group,eliminating as many "supporting" muscles aspossible. This guarantees the muscle you aretraining will take the brunt of the strain, and willbe stressed adequately using relatively lighterweights (since no supporting or contributingmuscles are helping out).

The same principle applies to stretching. Agood stretch isolates the muscle you want towork. This eliminates having to overcome theresistance offered by multiple muscle groups. Forexample, you are better off with one-leggedhamstring stretches than with the two-leggedkind. During the standard two-legged stretch­bending forward, either standing or sitting, totouch your toes-you are working against: bothspinal erectors (lower back), both gluteus muscles(buttocks), both hamstrings, and if you grabyour toes, your calf muscles as well! Notparticularly effective. In fact, a beginner doingthese stretches usually needs someone pushingon his or her back just to do the exercise at all.

Isolating the muscle you are trying to stretchgives you control. Since you are working againstthe resistance offered by only one muscle group,you can vary the intensity of the stretch from amild pull to the point at which pain prevents youfrom continuing.

Isolation allows focused, controlled stretching.

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LeverageThe most effective stretches provide the

greatest mechanical advantage over the muscleto be stretched. Like isolation, good leveragemakes it easier to overcome the substantialresistance offered by inflexible muscles.

Many borderline stretching exercises can bemade effective by adjusting them to provideimproved leverage. One example: when doing aseated hamstring stretch (see illustration), youincrease your leverage by (1) stretching only 1leg at a time-this decreases resistance; (2) doingthe exercise seated on the edge of a bench-thisrotates your pelvis in such a way as to increasethe level of stretch inherent in just sitting in theposition; and (3) grabbing the bench as close toyour toes as possible-this increases the length6f your lever.

Good leverage provides for an easier, moreeffective stretch.

"SeatedHamstring

Stretch"

Risk

Even an exercise offering great leverage andisolation may be a candidate for the discard pile­because many otherwise good stretches subjectjoints to potentially injurious stresses. Some ofthese exercises involve rotations that can strainligaments or tendons. Others put pressure onvertebral disks and can lead to lower backproblems. Still others call for twists or turns thatcan cause problems in areas unrelated to thestretch.

The backbend is a classic example. Althoughthe exercise is intended to promote "spinalflexibility," the main muscle group that getsstretched is the abdominals! Result: a dispositiontoward sway-back-that excessive curvature ofthe lower spine that may lead to disc problems,or at least, to chronic back pain.

Given the number of stretches to choose from,there is no reason to use mechanically unsoundexercises. In selecting exercises for theSynerStretch programs, we have eliminatedmany standard stretches based on their potentialto injure you.

* * *

By choosing exercises for best leverage, greatest degree of isolation, and lowest

potential risk, and by modifying those exercises to maximize leverage and isolation, we

guarantee ourselves effective "pieces" from which to build the SynerStretchprograms. However pieces do not make a program. We still need some guidelines for

putting those exercises together, guidelines like the Principle of Interpendency of Muscle

Groups ...

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THE INTERDEPENDENCYOF MUSCLE GROUPS

If you were to begin a lower body stretchworkout with hamstring stretches, you wouldhave to fight the resistance offered by all thosemuscle groups.

It is possible, though, to do exercises thatisolate the calves, and the lower back andbuttocks.

CALf STRETCHES INVOLVE ....•. CALVES

Research has demonstrated there is oneparticular sequence of a given series of exercisesthat affords maximum benfit to all musclesinvolved. It doesn't matter if you are talkingabout weight lifts, stretches, or combiningdifferent types of aerobic exercise. That idealsequence makes the exercises more effective incombination than those very same exercisesperformed individually. This is Synergism:combining elements to ·create a whole greaterthan a mere sum of the parts.

The ideal order of a series of exercises is partlydefined by a principle called "The Interdependencyof Muscle Groups." Let us explain it this way:

In the previous section, we advised isolatingthe muscle group you want to stretch to allowgreater control and focus. This is an effectiveway to increase the efficiency of a stretchworkout. Certain muscle groups, though, cannotbe isolated-the hamstrings, for instance. Becauseyou have to extend your leg to put the hams on astretch, there will always be some resistanceoffered by your calf. In fact, most hamstringstretches-even the one-legged kind-involveyour spinal erectors (lower back) and gluteus(buttock) muscles as well; those muscle groupsare in terdependen t.

If instead of beginning with hamstringstretches you first do the individual calf, lowerback, and buttock stretches, and then dohamstring stretches, you considerably lower theresistance offered by those muscles groupsduring your hamstring stretches.

This same principle applies to certain chest, orpectoral exercises. A very effective chest stretchinvolves not only the chest muscles, but thebicep and front shoulder muscles as well.

CHEST STRETCH CHEST, fRONTINVOL YES --+- SHOULDERS,AND BICEPS

If you do individual stretches isolating thefront shoulders and biceps before you stretchyour chest, you lower the resistance offered bythose muscle groups, allowing your chest to getmaximum benefit from the chest stretch.

By organizing the exercises within a stretchroutine according to the Principle of Inter­dependency of Muscle Groups, you minimize theeffort required to perform the routine andmaximize the effectiveness of the individualexercises.

HAMSTRINGS,CALYES,

LOWER BACK,BUTTOCKS

LOWER-+ BACK/BUTTOCKS

HAMSTRINGSTRETCHES

INVOLVE

LOWERBACK/BUTTOCK

STRETCHESINVOL VE

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0-1, Right

0-3,

0-2, Wrong

0-4

One-Person Side/Rear Shoulder Stretchposterior and lateral deltoid heads

?tandYp str~ight. ~end your right ~lpow,pl~i:erotate the elbow forward (Fig. G-1).

G-3 (front view)

SynerStretch

Hq~~)ydgigpper arm with _gentIypuII across and down (Fig\G-2)G-3). Stopwhen you feel the stretch. Lock your arms in thisposition. Tense your shoulder so you are

~Hs~tR9 0H.t)~gainst your hand;~~~{g~~~. ~~~uld~fint~Rse}~.Htnot painful. Be caret~~~~;~.n9thisone. You have substantial leverage against yourshoulder muscles and could injure yourself if youpush too hard. Keep pushing for 10 seconds,then relax.

Stt~ight~~your arm out for athen repeat the entire procedure. Do a tdfiilofthree reps with one arm, followed by three repswith the other.

shoulder down throughout the

G-2 (side view)G-1

.~yne~..~.tretc~<AHold your upper arill withyourW~e hand and

gently pull across and down (Fig. G-2, G-3).When you reach maximum stretch, maintainpressure for about five seconds and then slowlyrel~ase . .I<;~epthe/exercise.

Repeat with your other arm.

Sy~~rSf~~tch ~Have your partner gently push straight back

on your upper arm while keeping your elbowbent as far as it will go (Fig. M-2). He/she should

st?P B.~~~ingand 19S~your arm in place whenh~ s~s~~Shis noticeable but notpainfyl

Now, tense your triceps by trying to straightenout your arm; the push should be intense, butnot painful. Make sure your partner prevents

y.~otjon fro~i ?ccurring;.iMai~tain ...··..themetric contraction for 10 seconds, then slowly

relax; Gently straighten out your arm.

After a second or two, repeat the entireprocedure with the same arm. Do a total of three

ps with each

Kneel and reach straight up with your right arm so your right elbow is in line with and slightlyabove your right ear. Your hand should be open, palm facing forward. Bend at the elbow and lower

your forearm straight back while keeping your upper arm locked against your ear (Fig. M-l).Your partner should grab your right hand in his or her left and stand as illustrated in Fig. M-2.

Once in position, your right wrist should be bent all the way back, and your upper arm should stillbe locked against your ear.

M-2

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Of all types of exercise, stretching has the most to offer to the greatest number ofpeople. Some athletes simply can't excel without it-martial artists and dancers, forinstance. Others, like bodybuilders, must do flexibility work to keep from

tightening up as a result of the intense, repetetive muscle contraction involved intheir pursuits.

But the effects of stretching transcend the requirements of specific sports. Thebenefits mentioned earlier in this course-improved circulation, freedom from the

aches and pains that grow common with age, decreased chance of muscle pulls andstrains, more graceful movement, and enhanced physical performance-are there

for anyone willing to devote just a few minutes a day to flexibility work.

Good luck with SynerStretch!

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