Stretching Is A Daily Requirement ~ Stretch #1

Benefits of Stretching

- Improve preparation for athletic activity. 

- Facilitate the removal of metabolic waste products.  Improved oxygenation eliminates carbon dioxide formation; whereas, improved circulation eliminates lactic acid build up.

- Reduce risk of muscle, tendon, ligament and joint injuries.  Improved flexibility optimizes physiologic functions and decreases local ischemic effects.

- Reduced postural tightness due to aging, kyphosis, scoliosis, and flexor contractures are created by tightness of myofascial structures supporting the spine as we stand in a forward biped stance.

- Flexibility promotes improved blood circulation and oxygenation, nourishing cells, tissues and organs restoring health and wellness.

- Facilitate the flow of lymphatic fluid.  Optimal stretch stimulates the flow of lymphatic fluid that allows the body to channel waste and toxic products out of the body.

Stretching is a daily requirement!

Muscles shorten, stiffen, or become tense from work, training, posture, gravity, or stress.  Tissue can be revitalized by proper nutrition, rest, and exercise.  Exercise such as Active Isolated Stretching help restore full joint movement, decrease tissue soreness and fatigue, increase tissue pliability and improve posture.

Establish the following breathing rhythm when stretching:
- Exhale during the work phase of stretching.  Exhalation encourages muscle relaxation.
- Inhale as the body part returns to the starting posture.

AIS Stretch #1 ~ Horizontal (Abduction) Extension I

Muscles Stretched:  Anterior chest and shoulder muscles including the pectoralis major, pectoralis minor, teres major, anterior deltoid and coracobrachialis.

Muscles Contracted:  Trapezius, infraspinatus, teres minor, rhomboid major and rhomboid minor muscles.

Method:  You may incorporate the use of a wall, doorway, or suitable stabilizing surface to assist with the stretch.  To properly stretch these muscles, exhale and with your hand in contact with the surface, contract posterior shoulder muscles and reach backward with the arm as you rotate the body (pivot) away from the stabilizing surface.  Inhale while returning to the starting position and repeat movement.  Gradually, elevate arm (18-24 inches above level) to lengthen the fibers above those previously stretched.

Repetitions:  10 or more if needed.

Text and photographs taken from Active Isolated Stretching:  The Mattes Method, by Aaron L. Mattes