I have the stretching scientifically book but didnt really get a nice, clear stretching routine to work from. Is thomas kurzs stretching scientifically still considered. It tells you all the whys of dos and donts so now you will know how to develop your flexibility quickly and safely. A guide to flexibility training 4 rev upd thomas kurz on. This public document was automatically mirrored from pdfy. Isometric contraction of antagonist against resistance 2. Corbet rated it liked it mar 07, but if you can, then you are probably pretty flexibility already. Ballistic stretching isnt recommended, it is a prescription for injury muscle pulls, muscle strains, and muscle tears can all result from ballistic stretching.
Helene langevin, harvard medical school and brigham womens hospital duration. While learning fighting techniques initially you may have an internal focus, i. A guide to flexibility training revised, updated by tom kurz isbn. Scientifically proven approach where resistance throughout the stretching increase muscle tissue length and strength at the same time unilateral bilateral engage either one or both legs as required for the strengthening and stretching training as required. Supervised editing of the video clinic on stretching and kicking with tom kurz.
Stretching and flexibility references on stretching. This document is available in text format, pdf format, postscript format. The stretching exercises presented in this technique tip of the month are designed to make it easier to reach large spread out intervals or chords on the fingerboardreach development exercises as they are called in aaron shearers booklet titled slur, ornament, and reach development exercises. Defining facilitated stretching uses an isometric contraction of the target muscle to prepare it to stretch. A recent study compared static stretching to selfpnf stretching. A read is counted each time someone views a publication summary such as the title, abstract, and list of authors, clicks on a figure, or views or downloads the fulltext. Licensed to youtube by merlin unionsquaremusic, umg on behalf of ztt. The muscle is no less stiff after stretching rather it can just lengthen more.
How to stretch safely and quickly to achieve and maintain your maximum flexibility how to make your muscles grow stronger and longer so you stay flexible all the time how to do splits even if you are over 40 or 50. I have been preaching this research for 15 years and was basically motivated because of self intentions. Regardless of technique, pnf stretching can be used on most muscles in the body, according to black. Herman kabat in the 1940s as a means to treat neuromuscular conditions including polio and multiple sclerosis. For the repeated stretches there was an effect of time 90 s and stretch 15 with a significant interaction i. Everyday low prices and free delivery on eligible orders. This one i probably started speedreading to get it over with. Have clientathlete apply moderate resistance to motion for 35 seconds using antagonist muscle 3. Stretching scientifically a guide to flexibility training. Stretching scientifically, by tom kurz referred to as kurz in the rest of this document synerstretch for total body flexibility, from health for life referred to as synerstretch in the rest of this document the health for life training advisor, also from health for life referred to as hflta in the rest of this document. I dont know if these are all good, but i am aware of the following books and videotapes about stretching. The fourth edition of stretching scientifically, a guide to flexibility training coverted to kindle format, teaches. This video in dvd format is available from stadion publishing since june 2006. This definition tells us that flexibility is not something general.
Briggs1, junggi hong1 proprioceptive neuromuscular facilitation pnf is common practice for increasing range of motion. Stretching scientifically by tom kurz level up fitness. A lot of stretching happens in an athletic context. Foundations of facilitated stretching humankinetics. A guide to flexibility training paperback mar 1 2003. Published in the journal of strength and conditioning research wickie, j. Fighting techniques, and techniques of any sport where you face an opponent, require an external focus of attention, i. Stretches can also be modified so you can do them alone or with a partner. We dont actually see a shift in the stressstrain curve. Its mechanisms and effects on range of motion and muscular function by kayla b. Scientific stretching by thomas kurz pdf stretching scientifically. Excessive static stretching of a muscle before exercise decreases its subsequent performance. You will know how to determine your potential flexibility you will see if you have the potential to do front and side splits, how to make your muscles longer and stronger.
Tom kurzs weblog tom kurz on sports training and exercise. Go to the previous, next chapter references on stretching. Jan 17, 2017 stretching is instinctive, meaning that your body already is leading you to do it. Not one, but two studies have been accepted by the journal of strength and conditioning regarding the duration of effects of static stretching on performance, one of. A growing amount of research, however, has demonstrated that ss can impair muscle performance, leading to a. Thomas kurzs role was far more important than simply serving as a translator from polish to english. Apr 30, 20 we also found that the same reorganization response could be elicited by simply stretching a piece of connective tissue between two grips and holding the tissue in the stretched position for about 30 minutes, or even stretching an anesthetized mouse by bending its body to one side. Static stretching, whether before or after exercise, does not prevent and, in excess, may even cause performance injuries.
Influences of strength, stretching and circulatory. The benefits of stretching have been proven medically as being able to. Its improved layout and more photos enhance the most uptodate science explained in practical terms for athletes, instructors, and coaches. The more general assumption, usually unstated, is that stretching is a major component of fitness, on par with strength and endurance. Stretching scientifically thomas kurz free ebook download as pdf file.
Foundations of facilitated stretching with bob mcatee, rmt, cscs, cpt if youre having problems with the audio, you may call in by clicking on the use telephone option in the audio tab and dialing in with the number and audio pin provided. Stretching scientifically a guide to flexibility training thomas kurz. Helen m langevin, uvm professor of neurological sciences and director of the osher center for integrative medicine, illuminates the remarkable nature of the bodys connective tissue that holds our cells and organs in place and. Full text of stretching scientifically a guide to flexibility training.
Encourages active stretching on the part of the athlete, avoiding additional passive stretching when possible. Influences of strength, stretching and circulatory exercises on flexibility parameters of the human hamstrings klaus wiemann and knut hahn bergische universitat gesamthochschule wuppertal abstract the purpose of this study was to compare the effect of resistance training, static and ballistic. See all 3 formats and editions hide other formats and editions. The use of static stretching in warmup for training and. Apr 29, 2020 a lot of stretching happens in an athletic context. As the sarcomere contracts, the area of overlap between the thick and thin myofilaments increases. A guide to flexibility training and of video secrets of stretching. Even though this column is titled stretch yourself it will deal with nearly all aspects of physical training as all of them are interrelated and should not be considered separately. The stuff in there has been repackaged in a simpler, easier to use form in phraktures starting stretching system i believe. Stretching and flexibility physiology of stretching. Stretching scientifically a guide to flexibility training pdf. Many parts of this document come directly from these respondents. The use of static stretching in warmup for training and competition warren b.
A guide to flexibility training stretching scientifically tells you how to workout and what kept you from becoming more flexible faster. In response to this sustained stretching, the fibroblast cells of the connective tissue change shape and initiate reorganization for tissue relaxation. I just started reading stretching scientifically and am really enjoying his evidence based approach. Scientific stretching pdf scientifically a guide to flexibility training thomas kurz. According to the international pnf association, pnf stretching was developed by dr.
Thomas kurz is the author of flexibility express, stretching scientifically, secrets of stretching, and science of sports training and coauthor of basic instincts of selfdefense. Static stretching does not increase strength or muscle gains from resistance training. However, until recently no studies had compared the effectiveness of selfpnf to static stretching. Flexibility is defined by gummerson as the absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment. How to practice stretching exercises on the classical guitar. The science of stretch explore integrative medicine. Stretching at work is one good way to provide health benefits that will be felt immediately. Not only is dynamic stretching a better warm up, but it may be a means of improving flexibility without the negative effects of passive stretching. Wrote the fourth edition of stretching scientifically. Find all the books, read about the author, and more. Rapid fire overview most of the ideas are from the work of magnusson. While this type of morning stretching is a great way to get up and going, focusing on more targeted stretching during the day will have the greatest benefit on muscles and joints. Stretching scientifically tells you how to workout and what kept you from becoming more flexible faster.
Young static stretching ss is widely used in warmups before training and competition. Ballistic stretching involves active muscular effort similar to dynamic stretching. How up to date is stretching scientifically by thomas kurz. Stretching is a very important part of a training program and is often overlooked. Amazon price new from used from kindle edition please retry. The bones provide posture and structural support for the body and the muscles provide the body with the ability to move by contracting, and thus generating tension. The scientist shares the study of connective tissues that shed light on pain and provide new explanations for alternative medicine. However, the most recent edition came out in 2003, and i have to imagine that theres been a significant amount of research in the area of stretching and sports training since then. Stretching principles a course for the safe and effective application of stretching techniques authors charles defrancesco, nfpt ce specialist justin petraglia, cpt. Kurz stretching scientifically pdf buy stretching scientifically. However, ballistic stretching uses a bouncing or jerking movement to increase the stretch.
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