Stretching Guidelines (Alter)

From "Stretching for Fitness" (Alter, 1996), the stretching guidelines are:

• a. Warm-up prior to stretching (see warm-up-aerobic-general).
• b. Isolate the muscle group to be stretched.
• c. Move slowly and smoothly into the stretch to avoid initiation of the stretch reflex (see stretch-reflex-resetting).
• d. Use proper mechanics and strive for correct alignment.
• e. Breathe normally and freely, but accentuate the exhalation when moving deeper into the stretch.
• f. Hold the stretch (usually about 10 seconds or more) and relax. DO NOT strain or passively force a joint beyond its normal range of motion.
• g. Concentrate and feel the stretch.
• h. Come out of each stretch as carefully as you went into it.

• Warm up before stretching.
• Isolate the target muscle group.
• Move slowly and smoothly in (avoids triggering the stretch reflex).
• Use proper mechanics / correct alignment.
• Breathe freely; accentuate exhalation going deeper.
• Hold ~10 seconds or more; do not force a joint beyond normal ROM.
• Concentrate and feel the stretch.
• Come out as carefully as you went in.

• warm-up-aerobic-general — guideline (a) requires warming up first.
• stretch-reflex-resetting — moving slowly avoids initiating this reflex.
• static-stretching — the technique these guidelines support.
• stretching-controversy — companion cautions from the same source.
• do-not-stretch-precautions — the contraindications listed alongside.