Aesopian’s Totally Awesome Journal

While training this Saturday, somewhere in all of the twisting and turning of sparring, I pulled a muscle midway down my back.

I didn’t think much of it while I was warm, but as I cooled down after class, I realized just how badly I’d got it. It hurt to stand or walk, raise or lower my arms, turn to either side. I had trouble finding a position I could sleep in, and it was an endeavor to get out of bed the the next morning. Even breathing wrong made me stop whatever I was doing while I grimace.

Back when I first started training in Brazilian Jiu-Jitsu, I had purchased a copy of Stretching by Bob Anderson. My stretching routine is largely based its material.

I had recently dug up my copy again and was using it to focus on my lower back, groin and hips to improve my guard. After seeing how much it helped me prevent injuries while playing rubber guard, I figured I’d try using it on my already-injured back.

I spent 20 minutes on Sunday putting myself through a pleasant stretching routine, working on the effected effect as well as my lower back and legs.

By the end of the routine, the stabbing pain had reduced to a minor dull ache.

In less than an hour, I’d gone from worrying that I wouldn’t be able to train for a week to just having a little kink in my back.

After wonders for me like that, I felt I should give Bob Anderson’s Stretching a major recommendation.

Anderson does an admirable job of teaching how to stretch safely and painlessly (the only right way to do it), which I feel is more important than the specific stretches themselves. He makes sure you understand the proper frame of mind for stretching as well as the best (and worst) practices, since most people were taught to do it incorrectly (like most PE coaches make children do). I never enjoyed stretching before this book since it had always been taught to me as a stressful exercise, not as the relaxing one it should be.

The book teaches a wide variety of stretches for every part of the body. They are shown with cleanly drawn black-and-white illustrations, with arrows showing the directions to stretch, and the body parts being stretched highlighted. The explanations of the stretches give clear instructions of how to do them correctly, and often offer insight into make the most of the stretch. Both easier and more difficult variations of stretches are also often shown.

The author has put together stretching routines for specific purposes, such as isolating a part of the body, working at a desk, and a large collection of ones for sports and activities.

He shows a stretching routine for Martial Arts, but my experience is that the one for Wrestling more appropriate for BJJ, since it warms up the upper back, shoulders and neck more.

I find that the Legs, Groin & Hips and Lower Back Tension routines are perfect for BJJ and the guard in particular, and the one for Hands, Arms & Shoulders is very soothing after frying your fingers and forearms with grip fighting.

Throughout the book are what are called PNF stretches, and there is a chapter on the subject at the end. These stretches are based on first contracting then relaxing the muscle before stretching it, which can increase the flexibility by taking advantage natural mechanisms of the body.

I found the explanation of the PNF techniques and the sample stretches very interesting and have been able to apply the concept to stretches I have learned from other sources.

I encourage you to pick up a copy of Stretching by Bob Anderson if you want a well-rounded guide to the subject. It will help your jiu-jitsu immensely.

Pros

Very simple and easy to understand; teaches good practices and habits for healthy stretching; stretches for every part of the body; helpful pre-planned routines; inexpensive and widely available.

Cons

Hard to keep book open while stretching; would have liked to see more PNF stretches.

Overall

This is my number one recommendation for anyone wanting to improve their overall flexibility, prevent injuries, and recover faster.

[rate 5]

This entry was posted on Monday, December 18th, 2006 at 5:18 pm and is filed under Book Reviews. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response.