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April 03, 2007

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> Hi,
>
> I have a question about workout routine. Having read all articles and
> the books as well as seeing the Secrets of Stretching video I am
> well away with building my strength towards integrating stretching.
>
> My question lies in where to fit in stretching. I know it should be
> at the end of the workout after weight exercises however after my
> squats/lunges etc I would do situps/leg raises then deadlift/good
> mornings followed by crunches. Are stretches best fitting in straight
> after squats and lunges as they are isometric strenght flexibility
> exercises after all OR are they best left until after ab and back
> exercises as I mentioned above. Or have I answered my own question in
> saying that it could fit in either of these places?
>
> Secondly I have poor ankle flexibility meaning I am unable to do
> squats without lifting my heels. I was born with a tendon condition
> turning both of my feet inwards called telapeez. I had tendon
> operations and bone taken out of my heel to correct my feet many years
> ago (I am 25yrs old now) however I am left with very inflexible
> ankles. I wonder if my calf muscles are restricting the movement
> however in doing calf stretches I am unable to generate enough force
> to feel a stretch when stretching the soleus with knee bent (which you
> say is the cause of not being able to squat with heels flat).
>
> Many thanks for the great articles and products. I look forward to
> hearing from you.
>
> Kind regards
>
> Darren

Answer:
I do my hard isometric stretches for the legs either right after
squats and lunges or between sets of either, e.g., each set of
squats is followed by an isometric stretch consisting of several
tensions and relaxations. By hard isometric stretches I mean those
with long and/or very strong tensions, also done when holding
weights. I show such stretches on the DVD Secrets of Stretching,
which is available at http://www.stadion.com/secrets.html .

Easy isometric stretches (shorter and weaker tensions, without
extra weights) may be done after the whole workout.
For low ROM in the ankle joints, try deep squats on progressively
lower heel supports.

Best regards,

Thomas Kurz

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