Hi everyone. I’m currently working on my Corrective Exercise cert from NASM, but I occasionally run into something in the book or online content that’s confusing. (And unfortunately, NASM doesn’t provide any way that I know of to post a question to them.) Right now I’m looking at a video explaining a standing static stretch for the TFL. NASM advises that the client take a staggered stance, raise the arm on the same side as the rear leg, and bend the upper body to the opposite side until a stretch is felt in the rear leg’s TFL. (I hope this makes sense. Sorry I can’t just link to the video.) But here’s what confuses me: The video says to bend until the stretch is felt, and then return to the starting position and hold for 30 seconds. I would think the client should hold the stretch, not the starting position, for 30 seconds. BTW, this is from a section on static stretching. Does this sound like an error in the instructions, or is there something about this stretch that I just don’t get? Thanks!
Yes that sounds like a error in the instructions. There should be a hold of the stretch, usually anywhere from 10 to 30 seconds is standard. I would that the stretch should never produce more than mild discomfort. Any pain would be an indicator that the movement is being taken too far and should be stopped and then attempted again with a small ROM.