To stretch or not to stretch that is still the question.

Whether or not to stretch before or after athletic activity like running or cycling can be controversial. Some of the many choices you have in stretching techniques are static, dynamic or ballistic and then you have to consider intensity, duration and frequency.

For the purpose of this article, I will only discuss what has worked for the professional, Olympic and serious competitive athletes that my wife and I work with to help improve athletic performance.

Since there is constant movement on auto-pilot going on within us (through breathing, blood circulation and constant nerve and muscle activity even when we are seemingly still or sleeping) we have found that progressive moving stretches, as opposed to static holding stretches, yield optimal results. And since humans are more fluid than solid (we are about 2/3rds water) we have found that if we slowly undulate the movements that are restricted with synchronized breathing, the restrictions to movement are more easily reduced or eliminated thereby providing greater range of motion and/or a better quality, easier way to move.

I call progressive undulating stretching doing the Stretch Wave because in most cases if you do the stretches with a coordinated, wavelike motion then you will get the desired result faster and without pain. To make this more concrete, let's say you want to stretch the soleus in standing with a bent knee. The position is much like the typical calf stretch with one leg in front of the other, focusing on the back leg for the stretch but both knees are bent, dropping your body weight right between them, so you can access the soleus.

Traditional static stretching would have you stay in this position for 20-30 seconds, repeating 2-3x. To make this work more effectively, feel better and be more fun to do, try this position but straighten both knees with an inhalation then bend both until you feel a moderate motion restriction or stretch for an exhalation. When you need to inhale again rise and straighten both knees then bend again as you exhale. You should repeat on both sides until you get no further increase in movement, in which case you can try another variation described below to better access other parts of the same muscle.


Assume the same position as above but let both knees shift to the inside about 5 degrees then to the outside about 5 degrees then rise and straighten knees with an inhalation. This motion is similar to moving your knees on one water ski, surf board or skateboard. This variation is repeated until no further gain in range of motion is achieved.


To make this stretch work even better, first roll out your soleus on the TP Footballer before doing the above stretches for a faster more thorough effect.

Note: if you have pain or other discomfort that does not reduce or get eliminated from these exercises, then stop them and contact a recommended health professional for an evaluation.

Chris Frederick, PT, CEO
Stretch To Win
Office: 480.394.0440
Fax: 480.394.0441
Website: www.stretchtowin.com