The Science and Physiology of Flexibility and Stretching

The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of flexibility enhancing techniques, critically assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises. This fully revised new edition not only updates the present information but adds new chapters on areas that have attracted substantial interest in the last 5 years such as foam rolling, vibration, global effects of stretching, alternative methods to increase flexibility (e.g., resistance training) and others. Richly illustrated, and including an online resource, The Science and Physiology of Flexibility and Stretching provides an important scientific inquiry into stretching as well as other flexibility enhancing techniques (e.g., foam rolling, vibration, resistance training, and others) and an invaluable reference for any strength and conditioning coach or student, personal trainer, sports coach, or exercise scientist.

David Behm is a University Research Professor at Memorial University of Newfoundland. He was a highly competitive athlete, excelling in baseball, ice hockey, and was drafted into the Canadian Football League (1979). His athletic background led him to seek out an academic career in the areas of applied neuromuscular physiology and sport/exercise science. Dr. Behm has won a number of university, national, and international awards based on his internationally recognized research contributions. At the time of publication, he has published over 20 book chapters, over 400 peer-reviewed scientific articles with over 35,000 citations. He consistently presents his research findings internationally and his work is often featured in popular fitness and health magazines and online publications.

Section I: The Science and Physiology of Stretching 1. My Personal Motivation for Stretching 2. History of Stretching 3. Types of Stretching and the Effects on Flexibility Stretching-Induced Changes in Range of Motion (ROM) Yoga Range of Motion (ROM) Norms Measuring Range of Motion (ROM) Sex Differences Ageing Differences Youth Differences Genetic Differences Limb Dominance Differences Circadian (Diurnal: time of day) Differences Summary 4. Mechanisms Underlying Acute Changes in Range of Motion (ROM) Thixotropic Effects Neural Mechanisms of Acute Static Stretching Neural Mechanisms of Acute Proprioceptive Neuromuscular Facilitation (PNF) Stretching Neural Mechanisms of Acute Dynamic Stretching Stretch Tolerance Sensory Theory Acute Morphological Static Stretching Mechanisms Skeletal Structures Ligaments Adiposity Nerves Muscle Hypertrophy Intracellular and Extracellular Connective Tissue Tendons Fascicles Acute Morphological Proprioceptive Neuromuscular Facilitation (PNF) Stretching Mechanisms Acute Morphological Dynamic Stretching Mechanisms Summary 5. Stretch Training-related Range of Motion (ROM) Changes and Mechanisms Plastic Neural Adaptations Plastic Morphological Adaptations Psychological Adaptations Summary 6. Global Effects of Stretching Crossover or non-local muscle fatigue Global Stretching Effects on Range of Motion (ROM) Global Stretching Effects on Performance Mechanisms Underlying Global Stretching Effects Global Effects of Foam Rolling Summary 7. Recommendations for Stretch prescription Stretching Duration Stretching Intensity Optimal Time of Day to Stretch Stretching Frequency (Days/week) Pre- versus post-workout stretching Stretching for Relaxation Ventilatory Effects on Stretching Combining Stretching with Muscular Contractions or Massage Effect of Temperature on Stretching Stretching under Metastable Conditions Summary 8. Stretching Effects on Injury Reduction and Health Physiological Rationale for Stretch-induced Injury Reduction Dynamic Stretching and Activity Effects on Injury Incidence Stretching Effects on Posture, Low Back Pain and Compensatory Overuse Syndromes Effects of Immobilization on Flexibility Stretching Effects on Dysmenorrhea Stretching Effects on the Cardiovascular System Summary 9. Does Stretching Affect Performance? Static and PNF Stretching Effects of Static Stretching on the Stretch-Shortening Cycle Stretching Effects on Balance Effects of Flexibility Training Ageing Effects Effect of Stretching Intensity Cost Benefit Analysis Effects of Dynamic Stretching on Performance Effects of Combining Static and Dynamic Stretching on Performance Effects of Ballistic Stretching on Performance Full Warm-ups Limitations of Acute Stretching Studies Improving Performance by Limiting Muscle Soreness Summary 10. Effect of Stretch Training on Functional Performance Static Stretching Dynamic Stretch Training Summary Chapter 11: Effects of Stretch Training on Muscle Strength and Hypertrophy Author: Konstantin Warneke What humans can learn from chicken and quails Does stretching provide a sufficient stimulus to enhance human muscle strength and size? Underlying mechanisms of stretch-mediated hypertrophy and strength increases Practical applications and limitations Section II: The Science and Physiology of Alternative Techniques for Increasing Range of Motion 12: Effects of Resistance Training on Range of Motion (ROM) Author: Shahab Alizadeh Moderating Variables Possible Mechanisms Summary 13. Acute and Chronic Effects of Foam Rolling Effects on Range of Motion (ROM) and Performance Author: Andreas Konrad Fascial Restrictions and Myofascial Adhesions Type of foam rollers Acute foam rolling effects Chronic foam rolling effects Rolling Mechanisms Other potential benefits or contradictors Rolling Recommendations Summary 14. Local Vibration Effects on Range of Motion (ROM) and Performance Effects on Range of Motion (ROM) Effects on Performance Mechanisms Summary 15. Instrument Assisted Soft Tissue Mobilization (IASTM)- no figure call outs Acute Effects on Range of Motion (ROM) Training Effects on Range of Motion (ROM) Global effects of IASTM IASTM Effects on Performance Mechanisms Summary 16. Flossing Effects on Range of Motion (ROM) and Performance Floss Band Effects on ROM Flossing Effects on Performance Mechanisms Flossing Effects on Pain Summary 17. Stretching Exercise Illustrations