Resistance Stretching

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Resistance Stretching, is a form of stretching in which a muscle simultaneously contracts and elongates. The technique is a part of the Meridian Flexibility System, founded by Bob Cooley.

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[edit] Principles of Resistance Flexibility and Strength Training

Resistance Flexibility Training (eccentric contraction) provides the balancing movement for Resistance Strength Training (concentric contraction).

To Resistance Strength Train a muscle:

1. Place the muscle in a position where it as long as possible.
2. Shorten and contract the muscle simultaneously until the muscle is as short as possible.
3. Repeat

To Resistance Stretch a muscle:

1. Place the muscle in a position where it is as short as possible.
2. Elongate and contract the muscle simultaneously until the muscle is as long as possible while still contracting.
3. Repeat.

Resistance Stretching stresses that:

  • The stretching effect occurs during the entire movement of the muscle while it is being contracted, not just at the end point of the stretch.
  • A muscle must contract while elongating for a true stretch. Stretching a muscle without contracting produces a false range of motion known as substitution, and ultimately results in over-stretching and injury.
  • Repetitions are necessary for gains in flexibility, just as repetitions are necessary for gains in strength during strength training.

[edit] Methods of Resistance Stretching

Resistance Flexibility and Strength Training can be performed alone using self-stretches or with other person(s) using assisted stretching techniques.

Resistance Self Stretches are performed by the strecher resisting against his/her own body, the ground, a wall, or other props.

Assisted Resistance Flexibility and Strength Training is performed with two or more people. The stretcher resists the movement of the assister(s) while the assister(s) flex/extend, adduct/abduct, and/or inward/outward rotate the target muscle group. Maximal gains in flexibility are produced by using twice the force to stretch a muscle as is required to strengthen it.

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