to your limit result in better ɻexibility. If you feel
pain, though, you must pull back carefully from
the stretch position.
Use all the stretching methods introduced in this
book when training your weak points; varied
training leads to the best results.Stretching and Loosening-up Exercises
This section provides an overview of stretching and
loosening-up exercises that can be used in training. Test
them out and choose those that feel best for your muscles.
Relax-Extend Method
In the ɹrst stretching phase, carefully assume a position
where you experience a minor stretch stimulus. Maintain
the position for about twenty seconds and consciously
relax your muscles. In pre-stretching and post-stretching,
hold for a maximum of ten seconds.
Once you have more experience with stretching, you
should stretch based on your own physical sensations
rather than holding a stretch for a speciɹc length of time.
Stretching tension should decrease somewhat after a short
period of time. Even though you may not feel the tension,
you should feel comfortable in the position and be able to
relax. Should that not be the case, relax slightly and