Dr. Steven D. Stark's book 'The Stark Reality of Stretching' explores how muscles stretch and what the best stretches are for the lower body. His basic concept is that stretches should be very gentle. Extreme stretches generally stretch the ligaments or tendons and can adversely affect the
integrity of the joint. In other words you may have a great range of movement, but your joint may be buggered!

For a powerlifter this makes a lot of sense. Several people in the STRENGTH email have expounded that you should not stretch. In fact, if you read the book you will realize that you can not maximize your strength without stretching. A muscle which is elongated through stretching is able to generate a more powerful contraction. However, improper stretching is worse than no stretching as it will loosen or damage the joints and make proper technique in the squat, bench press and deadlift impossible.

Stark has five basic laws which apply to all stretches.

1. Isolate the muscle group. This gives better bio-feedback and control of the stretch.

2. Find zero tension. This is the place where there is no tension on the muscle to be stretched or the area around it.

3. Find the first awareness. This is where you first are aware that the muscle is being stretched. This is a far as you go in the stretch!

4. Less is best. The more gentle the initial muscle load the faster the muscle will relax back to its resting length.

5. Allow the loss of tension. The stretch is held until there is no tension in the muscle. This allows elongation to take place.

Here are the five basic stretches for the lower body. (images will be added soon)

Stretch #1 - Gastrocnemius Stretch

The best position is to isolate the muscles by standing with the entire ball of both feet resting on a raised surface and the heels bearing weight - firmly on the the ground.

Lean backward, away from the doorframe or pole you are hanging onto, to reduce the muscle tension to zero. . Then pull forward just far enough to achieve a gentle tension on the gastrocnemius muscle.  Hold until the first tension is gone. Repeat for a second tension and release.

Stretch #2 - Groin Stretch

Sit, rest your back against something, allow legs to fall laterally as illustrated.  Start with the feet far enough away from the body that there is no awareness of tension in the groin muscle. Bring the feet towards the pelvis until that first gentle tension is felt. Hold until there is no tension. Repeat.

Stretch #3 - Quad Stretch

I prefer to do this standing. All the same rules apply. Zero tension, first awareness, hold until no awareness, repeat. Grasp the ankle, not the foot. 

Stretch #4 - Hamstring Stretch

All the same rules. Its very important that the stretch be felt in the hamstring muscle and not in the area around the knee or the tendon inserting into the knee. Note the shallow angle of the other leg.

I don't get much out of this and prefer to do the stretch with the towel.  Note that the knee is held at about a 15 degree angle. You get the idea!

Stretch #5 - Gluteus Max and Hip Stretch

As in diagram lie on your back. Apply all the same rules. I prefer to put my foot of the bottom leg against the wall instead of on the floor - I'm sure most of you with thick legs will soon figure out why. My knee problem has really improved since doing this stretch.

If more information is required I can answer some questions on technique, but for theory - read the book!
 

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Reproduction of this article, in whole or part, for any purposed other than personal use is prohibited without written consent. Copyright 1998 Keith Hobman.