Be your own trainer! As you become familiar with the workouts in this book, challenge yourself to get creative and create your own workouts. You can start by following the workout structures I provide in chapters 10 through 13 and simply replace each move with one of the variations noted in the “Change It Up” section for each stretch. In addition to these variations, you can also develop your own stretching routine by mixing and matching the stretches from part 2 to meet your own needs and goals.
When creating your customized stretching workout, keep the following tips and principles in mind.
IDEALLY, HOLD STATIC STRETCHES FOR 60 SECONDS. Based on the current guidelines, you get the most benefit from each static stretch when you hold it for a total of 60 seconds. You can do this by breaking up the stretch, repeating it, say, 2 times for 30 seconds each or 4 times for 15 seconds each. If you want to vary your routine, one easy way to do that is to hold the stretches in the sequences for a total of 60 seconds each.
SEQUENCE YOUR DYNAMIC STRETCHES. When developing your workout of dynamic stretches, start with movements that go from front to back before moving to side-to-side movements. Follow these with rotational movements.
CHOOSE A VARIATION THAT SERVES YOU BEST TODAY . Remember, your body is different every day, so when you’re putting together a stretching routine, choose variations of the stretches that allow you to perform the movements without pain.
UNDERSTAND WHICH AREAS YOU ARE TRYING TO WORK. To make the most of your stretching workout, have a clear understanding of which areas of your body you are targeting with each stretch. Keep in mind that some stretches work multiple parts of your body, offering you more bang for your buck when designing your routine.
EXPLORE DIFFERENT STRETCHING TECHNIQUES. Although the routines in this book primarily focus on static and dynamic stretching, when creating your own workout, try other forms of stretching such as Active Isolated Stretching (AIS) and proprioceptive neuromuscular facilitation (PNF, see here ), which both offer a host of benefits.
If you’d rather not go it alone on your stretching journey, enlist the professional guidance of a certified personal trainer who can create a customized stretching workout just for you, taking into account your unique fitness goals as well as other special considerations, such as any existing health conditions you might have. A knowledgeable personal trainer can also teach you the proper form for each stretch, making sure you get the most benefit from your workouts. Also, a personal trainer can be fun and motivating, holding you to a regular flexibility-training routine so you continue to make progress toward your goals.
Keep in mind, just like any profession, not all personal trainers are created equal. To find a professional who has earned a nationally accredited personal training certification, search the United States Registry of Exercise Professionals (USREPS): USreps.org .