In the last post, we mentioned parameters of stretching like
intensity, duration & frequency. We recommend not establishing
these parameters until you first evaluate your flexibility, or
range of motion (ROM). Once the results from the evaluation are
in, you can design an individualized program to increase your
sport-specific flexibility. Instead of a generic stretching program,
you can have a refined flexibility training program that will be
much more responsive to your individual needs as they change
over time. The comprehensive evaluation will also help you
establish a baseline of flexibility that you can refer back to
periodically when you reevaluate your progress. This way, you
are sure to meet your ROM and sport performance goals. The
program of stretching may be set up in special intervals or
periodized over the course of a year to complement your other
sport training.

Before we go into specific parameters or evaluation, we think it’s a
good idea to list & explain the 10 Principles that the Stretch to Win®
System is based on:

1. Synchronize your breathing with your movement.

2. Tune your nervous system to current conditions.

3. Follow a logical anatomical order.

4. Make gains in your range of motion without pain.

5. Stretch the fascia, not just the muscle.

6. Use multiple planes of movement.

7. Target the entire joint.

8. Use traction for maximal lengthening.

9. Facilitate body reflexes for optimal results.

10. Adjust your stretching to your present goals.

In the next post we will explain what we mean in each principle.

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