I have been doing the Resistance Stretching exercises daily for one week now. This method of stretching took some getting used to and I had difficulties with some aspects of the exercises. Luckily, when I contacted Anne Tierney, a Resistance Stretching expert, she generously gave me input and advice. Anne uses and teaches a branch of Resistance Stretching called Ki-Hara, and together with Steven Sierra, she has trained numerous top athletes. Here are a few of my questions about Resistance Stretching answered by Anne:
Q: For some stretches, I have difficulties because my legs are a lot stronger than my arms (naturally). So when I am pulling my leg into a stretch and resisting it, it’s a huge effort for my arms/upper body. Also, I can never fully resist a leg stretch, because if I did, my leg would just remain contracted. Am I doing something wrong?
A: Yes! You don’t need to resist so hard. The arms will never be able to overpower the legs. Because of the name ‘Resistance’ Stretching people automatically think it means resisting as hard as you can, but really all you need is some resistance, like a 5 out of 10. You want movement! Resisting too hard will not only stress the arms, but it will also cause the joints to lock up, substitution, etc. You do not want to fight yourself – it is a losing battle! It is most important that the resistance is even and consistent.
Q: I am still used to traditional stretching, where you stay in the stretched position for a relatively long time. Doing six to ten repetitions of a Resistance Stretch doesn’t take very long and I can’t help but wonder “is this enough?” How important is the amount of time the muscle is in the stretched position for good results, in your opinion?
A: If you do 6-10 repetitions of all 16-17 exercises, you will actually get a pretty good workout and feel like you did quite a lot. In Resistance Stretching, we rarely hold a position and if we do it is with a contraction and only for a few seconds. For the most part we don’t hold the stretches, though. What’s more important is the methodology of why it is working and why holding it there usually just creates an overstretched muscle. Think about it – how many years have you been stretching the “old” way where you claim you “feel” like you are getting more done – 10, 15, 20, 30 years? How flexible do you feel? Has it changed much? (Nope. See first part of the series) If you follow the philosophy of resisting and balancing muscle groups you could easily gain 2 or 3 inches in 10 minutes. Some people haven’t gained that in 10 years of traditional stretching or if they have they have done it at the expense of the integrity of the joints and strength of the muscles.
Q: I often think that it would probably be a lot easier to do the Resistance Stretches with a partner pulling me into the stretch, so that I would only need to concentrate on the resistance part. When you work with athletes, do you mainly teach them to do the stretches on their own or do you mainly “work on them”, helping them with the stretches?
A: Yes, obviously getting assisted is the best way possible because you can give more resistance, make more dynamic movement/rotational patterns and just get a lot more done – as in life, a little help goes a long way. However, the ones that we have been most successful with have done a combination of assisted stretches plus working on their own. Because again, as in life – a little hard work also goes a long way! Plus the more they work on their own the more they learn about their own body and and can provide more useful feedback to us. The combination of working on your own and working with assistance is invaluable.
Many thanks to Anne for taking the time to answer my questions. You can find more information on Ki-Hara Resistance Stretching on the Innovative Body Solutions homepage, where you can also find Resistance Stretching coaches near you and learn about workshops and upcoming events.
This post is part of the Flexibility Experiment series.
Part 1: The Problem with Stretching
Part 2: Introducing Resistance Stretching
Part 3: Method and Benchmarks
Part 4: Q&A with Anne Tierney, Resistance Stretching Expert (currently viewing)
Part 5: Update and Subjective Impressions
Part 6: Before and After