Principles of Flexibility

The Principle of Resistance Strength Training

You need to contract (resist) while shortening a muscle to produce a strength gain (concentric contraction). Best to begin in a position where the muscle(s) are as long as possible and move into a position where the muscle(s) are as short as possible. Most of the strengthening occurs during the movement and not the end position.

Resistance Strength Training
Beginning Position
Resistance Strength Training
End Position
Kidney Strength Training Begin
Kidney Strength Training End

The Principle of Resistance Flexibility Training

You need to contract (resist) while lengthening a muscle to produce a stretch (eccentric contraction). Best to begin all stretches in a position where the muscle(s) are as short as possible and move into a position where the muscle(s) are as long as possible (while resisting continuously). Most of the stretch occurs during the movement and not at the end point of the stretch. You can resist passively, dynamically, isometrically or through assistance.

Resistance Flexibility Training is the opposite of Resistance Strength Training EXCEPT it takes twice the force (resistance) to stretch a muscle as it does to strengthen it.

Resistance Flexibility Training
Beginning Position
Resistance Flexibility Training
End Position
Brain Stretch Begin
Brain Stretch End

Partner Assisted Stretching

Besides stretching yourself, one or more other people can assist you. Being assisted allows your flexibility to increase much faster in many cases than when you stretch by yourself. The not so obvious advantage of having someone outside of you giving objective analysis of what is tight in you is something that you cannot do for yourself. Assisted stretching can also be reversed to provide assisted strength training to the same muscle group.

Assisted Resistance
Flexibility Training
Beginning Position
Assisted Resistance
Flexibility Training
End Position
Assisted Gall Bladder Stretch Begin
Assisted Gall Bladder Stretch End

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