Dr Mel Siff Blog

Bompa, in his book, “Periodization of Strength”, states that one should
develop joint flexibility before muscle strength, yet Russian research by
Iashvili (1982) and Tumanyan & Dzhanyan (1980) indicate that the most
effective way of training is to do both types of training concurrently.

A very simple and natural way of enhancing flexibility in the gym is to carry
out one’s normal exercises over a progressively increasing range and then use
a progressively heavier load over a progressively increasing range in
combined static and dynamic patterns of action. Why is it at all necessary
to execute flexibility exercises before strength exercises? Why not train in
such a way that the qualities of strength, power and flexibility are all
trained in integrated fashion at the same time? For example,I have had
many athletes who could barely manage a half squat and within a few months,
using this type of training, they have managed full squats without blocks
beneath their heels.

Moreover, in our “Supertraining” book, we identify the fitness qualities of
flexibility-strength, flexibility-endurance, flexibility-speed and
flexibility-skill in order to emphasize the importance of flexibility being
manifested under different conditions, rather than in some vague, generalised
form which applies under all circumstances.

There are so many books out there on alleged special secrets and great
advances in static, dynamic, active, passive, PNF and other forms of
flexibility training, all claiming to offer the most effective ways of
becoming supple. Why not simply train in the above progressively loaded,
progressive range manner using the actual exercises themselves to enhance
flexibility?

Note, in this regard, that I do not equate “flexibility” training with
“stretching” training, as I stated in an earlier post. The former refers to
Range of Movement (ROM) training to increase Range of Movement in the short-
and long term, whereas the latter refers to methods which deform the soft
tissues to create long term increase in range. Thus, if you need to deform
tissues that are limiting ROM, then you may need to carry out prolonged
static or passive stretches, lasting many minutes at a time.

Dr Mel C Siff

<< In keeping with this discussion I recently found an excellent literature
review-
“Myths and Truths of Stretching” at the following website:
www.physsportsmed.com

It discussed some interesting principles such as desensitisation to stretch
rather the muscle spindle lengthening, which make one think about our
treatments and advices in the past. >>

*** Several of us have been questioning the necessity for the use of
dedicated “stretching” and “warming up” sessions for many years, so it is
good to see a review of this stature examining these issues in depth (see
Siff MC “Facts and Fallacies of Fitness” 2000). I also like to point out
that stretching exercise (which are meant to deform tissues) are not
necessarily the same as flexibility exercises (which are meant to increase
range of movement).

There are several interesting issues in Shrier’s article on stretching facts
and myths (THE PHYSICIAN & SPORTSMEDICINE – Vol 28 – No. 8 – Aug 2000), such
as this one:

< With respect to alleviating the pain associated with stiffness, the weight
of the evidence suggests that the decrease in stiffness is not as important
as the increase in “stretch tolerance”. Briefly, an increase in stretch
tolerance means that patients feel less pain for the same force applied to
the muscle. The result is increased range of motion, even though true
stiffness does not change. This could occur through increased tissue strength
or analgesia; however, increased stretch tolerance that occurs immediately
after stretching must be caused by an analgesic effect because tissue
strength does not increase during 2 minutes of stretching. Unfortunately,
evidence of a possible analgesic effect is recent, and the underlying
mechanism is unknown. After weeks of stretching, increases in stretch
tolerance could theoretically occur because stretch-induced hypertrophy may
increase tissue strength , and/or an analgesia effect may be present. >

***The use of the term “analgesic” may not be entirely appropriate. While
there may be an as yet identified analgesic effect associated with intense
stretching, this may be greatly overshadowed by an accommodation effect which
changes the Rating of Perceived Effort (or pain) with regular imposition of
progressively increased stretching loads. This happens with all lifting -
the load progressively feels lighter and the lifter then can execute more reps
or a heavier 1 rep max.

This is not necessarily the same as the so-called disinhibition effect which
is an objective altering of nervous processes in the body – it is an effect
that is more subjectively psychological in origin (even though it also
obviously involves neural processes).

Despite the very useful and interesting nature of this review, the reference
list was disappointingly small and it made no use of some really relevant
work by Russian scientists such as Iashvili (see Ch 3 of Siff & Verkhoshansky
“Supertraining” 1999).

At least, the high profile given to this article will tend to make the
fitness pros and sports coaches start wondering a lot more about all those
traditional ideas about stretching and warming up.

Dr Mel C Siff

Dr Mel Siff in his usual style, addresses a number of myths about stretching in this great post from the Supertrainig Mailing List

<< In keeping with this discussion I recently found an excellent literature
review-
“Myths and Truths of Stretching” at the following website:
www.physsportsmed.com

It discussed some interesting principles such as desensitisation to stretch
rather the muscle spindle lengthening, which make one think about our
treatments and advices in the past. >>

*** Several of us have been questioning the necessity for the use of
dedicated “stretching” and “warming up” sessions for many years, so it is
good to see a review of this stature examining these issues in depth (see
Siff MC “Facts and Fallacies of Fitness” 2000). I also like to point out
that stretching exercise (which are meant to deform tissues) are not
necessarily the same as flexibility exercises (which are meant to increase
range of movement).

There are several interesting issues in Shrier’s article on stretching facts
and myths (THE PHYSICIAN & SPORTSMEDICINE – Vol 28 – No. 8 – Aug 2000), such
as this one:

< With respect to alleviating the pain associated with stiffness, the weight
of the evidence suggests that the decrease in stiffness is not as important
as the increase in “stretch tolerance”. Briefly, an increase in stretch
tolerance means that patients feel less pain for the same force applied to
the muscle. The result is increased range of motion, even though true
stiffness does not change. This could occur through increased tissue strength
or analgesia; however, increased stretch tolerance that occurs immediately
after stretching must be caused by an analgesic effect because tissue
strength does not increase during 2 minutes of stretching. Unfortunately,
evidence of a possible analgesic effect is recent, and the underlying
mechanism is unknown. After weeks of stretching, increases in stretch
tolerance could theoretically occur because stretch-induced hypertrophy may
increase tissue strength , and/or an analgesia effect may be present. >

***The use of the term “analgesic” may not be entirely appropriate. While
there may be an as yet identified analgesic effect associated with intense
stretching, this may be greatly overshadowed by an accommodation effect which
changes the Rating of Perceived Effort (or pain) with regular imposition of
progressively increased stretching loads. This happens with all lifting -
the load progressively feels lighter and the lifter then can execute more reps
or a heavier 1 rep max.

This is not necessarily the same as the so-called disinhibition effect which
is an objective altering of nervous processes in the body – it is an effect
that is more subjectively psychological in origin (even though it also
obviously involves neural processes).

Despite the very useful and interesting nature of this review, the reference
list was disappointingly small and it made no use of some really relevant
work by Russian scientists such as Iashvili (see Ch 3 of Siff & Verkhoshansky
“Supertraining” 1999).

At least, the high profile given to this article will tend to make the
fitness pros and sports coaches start wondering a lot more about all those
traditional ideas about stretching and warming up.

Dr Mel Siff

Siff MC “Facts and Fallacies of Fitness” 2000). I also like to point out that stretching exercise (which are meant to deform tissues) are not necessarily the same as flexibility exercises (which are meant to increase range of movement). ...

Siff MC “Facts and Fallacies of Fitness” 2000). I also like to point out that stretching exercise (which are meant to deform tissues) are not necessarily the same as flexibility exercises (which are meant to increase range of movement). ...