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#337333 - 10/21/06 11:28 AM how often can you stretch?
kyokushinkai Offline
Member

Registered: 05/27/05
Posts: 327
Loc: Prince Edward Island , Canada
I'm just curious as to how often you can stretch. Is it like Strength training where you need a recovery period ( that sounds stupid even as I type it. )? I'm sure there probably isn't, but how many times a day/week would someone need to stretch to improve there flexibility.

I'm a fairly flexible person, from 7 or 8 years in karate but that was 4-5 years ago and I've lost some of it. I can easily kick above my head without warm-up or stretching on a front kick. When it comes to a roundhouse kick however I find I need to stretch before I can get it above chest level.

Also what are the best kinds of stretches for improving "passive" flexibilty. So I can kick high without needing to stretch ( although I know I should always stretch before kicking high for safety ). Would static stretches work best?
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#337334 - 10/21/06 11:40 AM Re: how often can you stretch? [Re: kyokushinkai]
MattJ Offline
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#337335 - 10/21/06 03:41 PM Re: how often can you stretch? [Re: MattJ]
kyokushinkai Offline
Member

Registered: 05/27/05
Posts: 327
Loc: Prince Edward Island , Canada
I read through it, but I still don't see the answer to my question. I'm not really sure whether I would need dynamic flexibility or static flexibility for increasing my passive flexibility.
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#337336 - 10/22/06 11:09 AM Re: how often can you stretch? [Re: kyokushinkai]
vegantkd Offline
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Registered: 09/06/06
Posts: 121
I have nothing but experience to back this up but you should stretch every day. Just not isometric stretches every day.

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#337337 - 11/05/06 06:30 PM Re: how often can you stretch? [Re: vegantkd]
RossKo Offline
Member

Registered: 07/25/05
Posts: 95
Loc: Kent, UK
Hi there,

when I qualified as a personal trainer we were told that to increase you're flexibility you had to stretch twice per day. Even once per day wasn't enough and your muscles would return to normal again within a 24 hour period.

Having said that when I used to train only once or twice per week in kickboxing I got more and more flexible as time went by.

A massive source of flexibility knowledge is in the book 'Scientific Stretching' by Thomas Kurtz. You've probably heard that by now but it is true.

Up to twice per day is fine for static stretching (the usual kind where you slide into a stretched position and hold for a time limit of usually between 15 and 30 seconds) but isometric stretching (the single most effective and quickest way to see results - apparently) is similar to weight training in the fact that 3-4 times per week is the maximum as said by vegantkd (isometric being where you slide to near maximum, squeeze your muscles hard to oppose the direction of the stretch for 3-5 seconds and then relax. As you relax you sink a little deeper into the stretch and hold for another 3-5 seconds and repeat accordingly until your maximum is reached-this method relies on the fact that a relaxed muscle is longer than a tensed one, and when you tense a stretched muscle it becomes longer when relaxed).

I suggest this book.

Hope that helps a little.

Rossko
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