The ultra-stretch: an easy, safe, and painless way to improve flexibility, strength and endurance. (Sports, Recreation & Play).

Proper stretching can increase flexibility and ease of movement as well as help minimize or avoid injury from sports or physical fitness activities. The ultra-stretch technique has been designed to ensure a safe, painless, and effective stretch. This technique can be tailored to an individual's specific needs and it does not require the use of equipment. Though the ultra-stretch concentrates on increasing flexibility and movement, regularly performing the technique can also enhance muscle strength and endurance.

WHAT IS THE ULTRA-STRETCH?

The ultra-stretch is simple. When stretching, hold and then contract the stretched muscle, without moving, for several seconds. When the contraction is released, the muscle automatically relaxes and will be able to stretch more in the next stretch. The act of contracting the muscle in addition to stretching it provides some "built-in" strength and endurance training with each stretch.

When a muscle in a stretched position is held and then contracted, proprioceptors (sensory end organs in muscles, tendons, and joints) called golgi tendon organs (GTOs) are stimulated. Voluntarily contracting a muscle already in a stretched position causes the muscle tension to alter and stimulates the GTOs. If the muscle contraction is held for at least eight seconds, the muscle experiences fatigue. The GTOs on that muscle respond to fatigue by causing it to relax. This is known as a stress reflex. Muscle relaxation is the goal of safe and effective stretching.

The ultra-stretch can be used with nearly any existing stretch position. It is important to note that the ultra-stretch is not a position--it is a technique for stretching. Almost anyone can use the ultra-stretch to gain flexibility. The only requirement is that the participant have at least some neuromuscular connection in the muscles being stretched. Individuals with total paralysis need traditional passive stretching for their affected muscles. The ultra-stretch can be used on the unaffected muscles, however. Even those who have partial neuromuscular control can use the ultra-stretch.

PERFORMING THE ULTRA-STRETCH

* Carefully assume a gentle stretch position.

* Without moving from the position of the gentle stretch, contract the stretched muscle and hold for about eight seconds.

* Still without moving, keep the same position, but relax by simply ceasing to contract the muscle.

* Carefully, perform the gentle stretch again and see how much further the muscles can stretch.

* Repeat this technique several times, expecting to have an increased range of motion each time.

TREATMENT FOR SORE MUSCLES

As an added bonus, the ultra-stretch is very effective in helping to alleviate muscle soreness due to cramping, strains, and over-use. Gently applying the ultra-stretch technique to the sore muscle will reduce the muscle spasm resulting in an increase in range of motion and decrease in pain which will be felt immediately.

TIPS BEFORE BEGINNING

* When you stretch, make sure you are in a comfortable position.

* When you contract your muscles, do it using no more than half of the force you are capable of exerting.

Over-stretching and over-contracting can result in soreness and injury. The ultra-stretch should be totally painless during and after the stretch. Over-stretching can also cause a reflexive shortening of the muscle being stretched--which is not the goal of any stretch. Remember to keep the stretch and contraction gentle and safe. The results of the ultra-stretch are apparent immediately with the next stretch.

EXERCISES USING THE ULTRA-STRETCH

REAR DELTOID STRETCH

A 1.) Stand or sit with hands by your sides.

2.) Raise one hand and place it on your opposite shoulder.

3.) With the other hand, grasp just behind the elbow and pull that elbow across your body until a moderate stretch is felt in that shoulder.

4.) Hold for about 10 seconds.

B 1.)Apply pressure by trying to move your elbow back across your body to its natural side with your hand preventing any movement.

2.) Apply pressure for a slow count of 10.

C 1.) Relax and pull your elbow farther into the stretch.

* Repeat application of pressure and relaxation two or three times.

* Repeat process for the other shoulder.

TRICEP STRETCH

A 1.) Stand or sit with arms by your side.

2.) Raise one arm straight overhead.

3.) Bend elbow of the raised arm, letting the hand drop behind the head.

4.) With the other hand, grasp elbow and pull it towards the head until a moderate stretch is felt.

5.) Hold for about 10 seconds.

B 1.) Apply pressure by trying to move the elbow to the side away from the head with the hand preventing any movement.

2.) Apply pressure for a slow count of 10.

C 1.) Relax and pull the elbow farther into the stretch.

* Repeat application of pressure and relaxation two or three times.

* Repeat for the other arm.

WALL STRETCH

A 1.) Stand arm's length away from the wall.

2.) Raise one arm straight out to the side with hand flat against the wall.

3.) Start turning your body away from the wall until you feel a moderate stretch.

4.) Hold for about 10 seconds.

B 1.) Apply pressure by pressing into the wall without allowing your body to twist back to its original position.

2.) Apply pressure for a slow count of 10.

C 1.) Relax and turn your body farther into the stretch.

* Repeat application of pressure and relaxation two or three times.

* Repeat process for other arm.

HIP EXTENSOR (GLUTEUS) STRETCH

A 1.) Lie flat on back with knee and hip slightly flexed.

2.) Bend one knee, grasp the knee with both hands just behind knee or on knee.

3.) Pull the bent knee toward chest until a moderate stretch is felt.

4.) Hold for approximately 10 seconds.

B 1.) Apply pressure by trying to move knee away from the chest, the hands preventing any movement.

2.) Apply pressure for a slow count of 10.

C 1.) Relax and pull knee closer to chest.

* Repeat application of pressure and relaxation.

* Repeat for the other leg.

BUTTERFLY STRETCH

A 1.) Sit on floor, knees bent, soles of feet touching

2.) Place elbows on thighs slightly above knees.

3.) Using elbows, push knees toward floor until a moderate stretch is felt in the groin area.

4.) Hold for 10 seconds.

B 1.) Apply pressure by pushing knees into elbow.

2.) Resist letting knees come together.

3.) Apply pressure for a slow count of 10.

C 1.) Relax and press knees farther down into the stretch.

* Repeat application of pressure and relaxation two or three times.

Christine Stopka, PhD, ATC/L, CSC, is an Associate Professor at the University of Florida in Gainesville. Dr. Stopka has written numerous books and articles in the sports medicine field, and received many honors for her work.

Christopher Follenius, MS, PT, ATC/L, MS, PT, ATC/L, also contributed to this article.