Does anyone have a good site with some general stretches and scretching tips?

http://www.webmd.com/content/tools/1/slide_basic_stretch.htm Stretching is very important in not becoming muscle-bound and it will improve your all around performance.

You can't become truly muscle-bound. That's a myth. Even the largest bodybuilders and strongest athletes can achieve full flexibility. It's actually easier to become flexible the stronger your target muscles are.

I recommend http://www.trickstutorials.com/index.php?page=content/flexibility

I think that big dude who always wins olympia looks it.

http://www.jeffcervero.com/images/DLContest/RonColeman2.jpg

he looks good in the professionally shot ones, but i have to say with a casual shot of him posted up he looks like he may need a bag over his head. I bet I could run away from him faster than he could catch up, which i think would make him muscle bound.

http://www.jagware-posingsuits.com/images/Ron%20Slinky1.jpg

if i ever encountered that i would run away real fast.

for no particular reason google also dredged up this guy, who looks fantastic (victor martinez): http://www.glendabozett.com/images/victormartinez-glendasm.jpg

Muscle-bound is the specific belief that increasing muscular size and strength will make you inflexible and negatively affect athletic performance.

http://www.naturalstrength.com/history/detail.asp?ArticleID=260

Dispelling myths

It wasn't until fairly recently that the term "musclebound" has finally been put to rest. You may hear it once in a while now, but mainly by ignorant people. Most people today believe that strength training is beneficial. It wasn't always that way, and as a kid growing up I would always hear about it and be discouraged from lifting. I never believed it was true, mainly because of the hard work and courage of John Grimek and Bob Hoffman, who told me the truth.

On April 4, 1940 Bob Hoffman brought several members of the York Barbell Club, including John Grimek, to Springfield College. Dr. Karpovich, of Springfield College, had been influential in pushing "musclebound" theories throughout academia, and was making most athletic coaches shy away from training with weights. Strength training was being seriously threatened, and John Grimek was instrumental in turning this around. After Grimek was introduced to the panel, the pompous academics sneered at him and seemed to mock him at first, believing he was nothing but a big clumsy oaf with limited movement and "bound" muscles.

Grimek went right up to each of them and said, "Can you do this?" He then proceeded to contort his body into every stretch and bend possible, and reportedly could come close to touching his elbows to the floor while keeping his knees straight! Each of the academics gave a pitiful performance of flexibility when responding to his challenge, to which Grimek replied, something to the effect of, "You're musclebound, not me!"

Hoffman then had Grimek and others perform all kinds of feats including one-arm chins, handstands, backbends, jumping splits and numerous stretches. After Karpovich had witnessed this, he was stunned. By the time Hoffman and Grimek got through with Karpovich, he changed his position to, "There's no such thing as musclebound."

Hoffman went further and challenged any athlete in any sport to compete against his York Barbell Club in any physical test outside of their own specific sport. The challenge was widely publicized. There were no takers, mostly because of the larger-than-life image of Grimek and the fear that he would humiliate any challenger.
While the telling of this story is certainly embellished a bit, the history is accurate.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12741855&dopt=Abstract

Peter V. Karpovich: transforming the strength paradigm.

One of the most important figures in the public's acceptance of weight training as an acceptable activity for athletes was Russian-born physician Peter V. Karpovich of Springfield College, Springfield, MA. Karpovich, like most early 20th-century educators, opposed weight training for athletes and held a low opinion of weightlifting as an activity in general. However, he became strength science's most eminent and visible advocate after witnessing a demonstration of weightlifting organized by Bob Hoffman of the York Barbell Company in 1940. Following that demonstration, Karpovich conducted several seminal studies that examined the bedrock beliefs on which the arguments normally cited against lifting were built-that it would make a person slow and inflexible-in short, muscle-bound. His research consistently revealed that those beliefs were in error. Later, he went on to collaborate with Jim Murray on the first science-based book on the subject of strength training, Weight Training in Athletics, published in 1956.
----

Ronnie Coleman is an exception. He isn't an example of the limits of natural muscular growth and size. His size is a product of heavy drug usage (and hard work, of course).

Becoming too heavy can negatively affect athletic peformance (most significantly if the athlete doesn't possess the essential relative strength to counter it). However, size has nothing to do with achieving greater flexibility. Even Ronnie Coleman could do the splits if he wanted to. His splits wouldn't look exactly like yours or mine because he is physically so large, but he could still achieve full flexibility.

http://www.t-nation.com/findArticle.do?article=215lazy2

That's a good simple one that gets the basics.

http://www.netfit.co.uk/stretmen.htm

Yep, I'm wrong about this one. Here's what Joe Weider says about Bodybuilders being muscle bound, in his book, Bodybuilding The Weider Approach:

"This is undoubtedly the biggest and most persistent misconception about our sport that you will encounter. In point of fact, however, numerous scientific studies have been conducted since the early 1950's, each of which proved that weight training atually Increases flexibility. The first of these studies was performed by Professor Edward K. Capen at Iowa State University.

Professor Capen took a number of college students in the university's physical education activity classes and divided them into two groups- a control group that did only the regular physical education class activities for the course of the experiment adn an experimental group that trained on a program of basic weight-training movements for several weeks.

At the end of the experiment, Professor Capen found the following results when he tested the two groups.
a. The students in the experimental group were much stronger than those students in the control group.
b. There wasn't even a hint of muscle or joint tightness in the experimental group subjects. In fact, many experimental group subjects had shown an increase in joint flexibility.
c. In tests of speed, the weight-trained group was markedly superior to the control group.

In numerous other scientific studies during succeeding years, it has been demonstrated that weight training and bodybuilding have had a positive affect on athletic performance, particularly on flexibility. Indeed, it can be truthfully said that those individuals who excercies with weights are far less muscle-bound than those who don't."

This is a pretty good article about stretching myths and misconceptions: http://www.t-nation.com/readTopic.do?id=459204

It's a roundtable discussion between experts.

This is a pretty good article about stretching myths and misconceptions: http://www.t-nation.com/readTopic.do?id=459204
Good article Chic. :tu: If you can read between the lines of what is being said, it comes out as the fact that there are no definitive rules in regards to stretching.
First and foremost, it's most important to re-establish proper length tension relationships so that you're not working harder to overcome existing postural distortions, than you are trying to achive your training goals. The difficult part here, is that you need somebody else to evaluate your movements, or...you have the ability to video yourself performing some very basic movements, and recognise what you should be looking for. Once proper length tension relationships are established, flexibility becomes goal oriented. Are you trying to increase athletisisim, strength performance, reduce daily aches and pains...etc...etc...etc.
If you're looking for the one rules regarding stretching and flexibility training, you can stop your search right here. This isn't one. If you're seriously interested in increasing your performance through proper flexibility training...get yourself to a school or gym that have personel qualified to diagnose existing flexibility issues. Once this is done, you'll at least be starting on a level playing field. More often than not...people will stetch what they feel needs to be stretched, with no real understanding that they could very well be doing more harm than good.
:nod:

I had recently read this article as part of a continued education on working with special populations. The article below doesn't address flexibility as much as it helps to better understand the effects of different influences on posture, muscle imbalances, and fucntional/relative flexibility. It's way to the extreme in a different direction relative to the thread discussion. But perhaps it makes it simpler to grasp the finer points of the bodies adaptation to different stimuli...whether positive or negative.

Post Natal Posture Training for Injury Prevention
By John Hardy

The body goes through many adaptations throughout its nine months of pregnancy, all leading up to the triumphant day: the day of the birth. Prior to this day, the new mother will have been steadily losing her body shape and adapting to carrying her newborn child. In today’s society, it is becoming more important to have a good shape and general fitness level, and for many mothers, a race to get fit enough to return to work. And if the mother is not returning to work, the amount of lifting, moving, and demand that will be placed on her body over the following months will require a certain (often HIGHER!) level of fitness. Altogether these factors make the postnatal exercise program vital. The program has to be of an intensity that returns the mother to a level of fitness so she can continue with her new everyday tasks, but also it has to factor in the changes in posture that may make her susceptible to injury.

What the Research Says

Currently there is little research about the change of posture and its potential effects on increased injury rates in postpartum women. Traditionally a potentially posture related pain around the lumbar and pelvic regions has been put down to an epidural during the birth. Both Russell et al. (1997) and Russell and Dundas (1996) have attributed this to a retrospect collection of data and the self-fulfilling prophecies of the mother. The research that is available though does focus around the lower back and pelvis area.

Reynolds (2003) suggested that, “As weight increases, posture changes from upright to a lordotic curve, in which the back forms a ‘hollow’ especially when standing”. Reynolds goes on to state that this may be from the additional weight gain towards the end of pregnancy.

Roche and Hughes (1999) also indicate this posture change, “Postpartum back pain can result from the lumbar lordosis adopted by the mother to compensate for the enlargement of the uterus anteriorly.” Leonard (2002) also agrees with this viewpoint, adding that, “These postural changes will result in muscle imbalances occurring throughout the body during pregnancy as muscles are either overactive or stretched as these postural adaptations take place.”

Specific changes in activity of muscles are put forward by Foti et al. (2002), “The data suggests an increased use of hip extensor, hip abductor, and ankle plantar flexor muscles to compensate for increases in body-mass distribution during pregnancy.” They go on to use this data to suggest that these muscles work hard to keep the gait pattern of the individual the same, and that this may be one of the causes of lower back pain in these individuals.

The same muscles have been linked to the initial stages of Sacroiliac joint pain. Chen et al. (2002) recognized that “ because the SIJ (sacroiliac joint) is part of a kinetic chain, athletes may report a history of ankle, foot, knee, hip or spine injury before the SIJ pain syndrome manifests itself.”

Franke (2003) suggests, “Altered mechanics and/or forces related to the lumbar/pelvic/hip regions may result in pelvic-girdle dysfunction and/or instability, which then may contribute to the development, persistence, or reoccurrence of lower back pain.”

According to Janda (1987), “Multiple factors are inherent in the symptoms of lower back pain. Whatever the underlying cause, pain in the lumbar spine will invariably produce either an acute or chronic impairment of muscle function.”

In order to reduce the chances of LBP in the postpartum exerciser, it is evident that the changes in pelvic position and the altered mechanics of the muscles linking into the pelvis will require some form of correction.

Mens (2000) conducted a study on the role of the diagonal trunk muscles with women who were in persistent pelvic pain after childbirth. He concluded that exercises performed without coaching, to improve strength in the diagonal trunk muscles, had no effect on pain relief. He did suggest, though, that the information tapes that were used to instruct the subjects might have reduced the effectiveness of the exercises.

Guidelines that have been set for postpartum exercise do not specifically include postural strengthening exercises. Instead Davies et al. (2003) suggest that previous exercise can be continued in the postpartum period, but it is advised that the intensity be reduced as the new mother may be suffering from fatigue through the demands of a newborn child. Davies et al also suggested, “Initiation of pelvic floor exercises in the immediate postpartum period may reduce the risk of future urinary incontinence.” This exercise, though, should be considered for the reasons that the deep pelvic muscles are important in assisting in the stabilization of the SIJ. Franke (2003) states that the stabilization of the pelvic girdle, lumbar spine, and hips rely on two important muscle groups: the inner and outer unit. The inner unit, or local stabilizers, includes the multifidus, transverse abdominis, diaphragm and the pelvic floor.

Transverse abdominis, internal and external oblique abdominals, multifidus, and the lumbar erector spine are stated as being the most important of the dynamic stabilizing muscles. Also, the pelvic floor and diaphragm could also be important in stabilizing the back, according to Boyling et al. (1994)

Importantly it is noted that if these muscles are to be trained, then the effects of relaxin must be taken into account. According to Ringdahl (2002), “Ligamentous laxity associated with increased levels of relaxin during pregnancy may increase a woman’s risk of postpartum injury”. Ringdahl (2002) goes on to state that although relaxin levels return to normal within one week, the effects can still be persistent for the following three months.

In order to reduce the chances of injury through posture, it is important to get them exercising. Deyo (1998) stresses the importance of exercise in prevention of lower back pain. He suggests, “No single exercise is best, and effective programs combine aerobics for general fitness with specific training to improve the strength and endurance of the back muscles.” A study by Scannell and McGill (2003) came to the conclusion that “changes in lumbar positions assumed, which increase and decrease passive tissue strain, are possible with training.”

Franke (2003) suggests that from his research an integrated approach using manual therapy, specific exercise, and client education is the best way to reduce the chances of posture relating to lower back and Sacroilliac Joint pain. In order to select these specific exercises, Janda (1987) recommends that the clients are tested initially for impairment of muscle function. Boyling (1994) suggests that to train these muscles back to function, they should go through two and possibly three stages. Firstly, they should be worked isometricaly then isotonically with a gradual increase in load, and finally with fast repetitive movements if required

Conclusion

Today it is becoming more common for women to want to get back into exercise straight after birth. Professionals need to start to look at injuries that could occur through the mother’s posture. Her posture will have changed over the previous nine months, and so it becomes vital to look at the woman as she is, and assess her muscle function before writing her back-to-fitness program. She should be taken from isometric to fast repetition exercises with the emphasis on postural control. Relevant specialists may be used in conjunction with an education program for optimum results.

Application of Conclusion

When the mother has given birth, she should be encouraged back into exercise that will help her correct her posture, as well as participating in a variety of other exercise. Educating the mother to know that she may need to use a range of specialists, especially if she is experiencing lower back pain straight away, is very important. In order to work with these clients, it is important that the professional be skilled in assessment of posture and in collecting muscle length measurements.

Therefore it would be advisable when taking on a new postpartum client, that part of the initial assessment look at control of posture through dynamic movements. Using resources, such as Gary Gray’s “What is Function?” audio series, or Gray Cooks Reebok Movement Screens would be an ideal way of assessing the movement ability of the new client. It may also be advisable to team up with a local Physiotherapist and offer postpartum screening and exercise recommendations. A sports masseur could also prove useful.

The use of a continuum of exercises that start with isometric exercises to build inner strength would be an ideal initial starting point.

As the client becomes better and more controlled in these exercises, she requires progressing towards more dynamic exercises, until eventually she will reach a point of function.

The progression and start point should be the same as when assessing an average client. Their ability should determine the pace at which they progress. Micro progressions are the key, as the client’s lifestyle will become busier and more energy demanding, with the possibility of sleep deprivation.

Ideally the client will start with you before pregnancy and carry on after giving birth for the best exercise results. Annette Lang delivers a great course on Exercise and Pregnancy, so if you get chance to see this, it would give you the practical edge when training postnatal and postpartum clients.