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Stretching Scientifically a Guide to Flexibility Training
Use our method to attain maximum height in your kicks and to be able to kick at that height with no warm-up!
Learn:
* How to stretch safely and quickly to achieve and maintain your maximum flexibility
* How to make your muscles grow stronger and longer so you stay flexible all the time
* How to do splits even if you are over 40 or 50
* How to kick high and do splits with no warm-up
* How to develop each of the three kinds of flexibility�dynamic, static active and static passive�to suit every athlete's needs
* What exercises are "no-no's" if you want to stretch your muscles
* All the factors limiting flexibility
* Brilliantly simple tests of hip joint mobility and muscle length that dispel common misconceptions of what limits flexibility the most
122 pages, Hardcover
First published September 1, 1987
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Displaying 1 - 30 of 37 reviews
November 8, 2011
Skimmed through it in an hour or two. Dense on the info, a bit too much for what I was after. Well worth the $15. I was able to extract what I wanted though:
- Static stretching before a work is bad (knew this, but science confirms)
- Stretching with a partner is a bad idea - you need the strength to stretch yourself to be safe.
- Isometric stretching (which I've never tried) is the fastest way to splits-with-no-warmup, but still need dynamic and static active for other types.
The end result is I've started doing a quick dynamic stretch in the morning just after I get up, and isometric stretches after workouts or in the evening. Going to see how that tracks over a month.
- Static stretching before a work is bad (knew this, but science confirms)
- Stretching with a partner is a bad idea - you need the strength to stretch yourself to be safe.
- Isometric stretching (which I've never tried) is the fastest way to splits-with-no-warmup, but still need dynamic and static active for other types.
The end result is I've started doing a quick dynamic stretch in the morning just after I get up, and isometric stretches after workouts or in the evening. Going to see how that tracks over a month.
July 30, 2018
This is considered to be one of the definitive books on stretching, so, when I luckily got a used but not worn out copy for only 4 bucks, I couldn't resist it. After completing it, I realized that it's well worth its full price. Concise, clear and precise explanations and directions for effectively increasing flexibility. I have done yoga for a while now, but the approach here is a bit different (not so much on static and long holds for flexibility) and just after one week of following the recommended morning stretches, I am seeing and feeling the positive impact. It has answered a lot of questions I had before and struggled to find answer (e.g. how to be flexible throughout the day without elaborate warm-ups, what are the appropriate times and rep ranges for dynamic vs. isometric stretches) and hopefully set me on a clear direction for improving my flexibility as I age. Highly recommended for people who want to improve their flexibility through simple but effective routines and may want some addition to static yoga stretches.
December 19, 2023
A great in-depth guide to the mechanics of stretching
This book provides a great all round summary of how stretching works, how to build a program for developing flexibility, and how to troubleshoot the program if you are not getting the results you desire. I particularly found his description of how to sequence a workout to be extremely helpful. The order of exercises can be just as important as the exercises chosen themselves.
Overall, I highly recommend this book if anyone is serious about developing their flexibility in a safe and controlled manner.
This book provides a great all round summary of how stretching works, how to build a program for developing flexibility, and how to troubleshoot the program if you are not getting the results you desire. I particularly found his description of how to sequence a workout to be extremely helpful. The order of exercises can be just as important as the exercises chosen themselves.
Overall, I highly recommend this book if anyone is serious about developing their flexibility in a safe and controlled manner.
October 25, 2016
Honestly you don't need to read the book, you can just read the parts where it goes over stretches. Also read chapter 2 where it goes over how to stretch, and chapter 7 where it details different routines for different sports. It's really dense with information and references a lot of studies.
January 7, 2025
A great reference book packed full of information. Perhaps missing some more specific stretches but the principles can be applied to almost any part of the body.
May 20, 2020
This book has a lot of information, but it's presented and organized very poorly. As an example, Chapter 2 introduces the various types of stetching and then goes into far too much detail about research findings. At this point in the book, the reader doesn't even know how to do any of the described stretches. There also aren't any example workout plans. If you're looking for a practical book on how to stretch, look elsewhere.
August 7, 2017
Yes, the cover is great! However, the book is greater (!!) An ultimate guide and explanation for stretching. I wish I have read this in my youth! This is for all people who do any sort of sport! The two first chapter should be mandatory in all gym classes in school!
January 15, 2020
I’ve been doing Yoga for several years now, about two. That, and running helped to keep me sane after moving to San Jose, a city that leaves sanity to be desired. I think I bought the book at least a year ago, but it got hidden in the stack of other books I was reading at the time. Well, hidden no more, I finally read it. And a good, straight forward no-nonsense read it was.
## About the book
The author, Thomas Kurz is a Polish trainer. His style of writing is very direct and to the point, and makes heavy reference to scientific results. This is good: no fluff, just claims backed by science, in sequence. I could pick this book back up for reference very easily, and know exactly where to look. The author highlights the isometric stretching style as the easiest way to gain flexibility quickly, though does equal justice to passive static and dynamic active stretching. For the interested, Kurz goes deep into the physiology and biology of what works, though keeps the most involved science siloed off in a chapter by itself—I’m not completionist anymore when it comes to this sort of knowledge, so I skipped that chapter for the most part. The last chapter, Questions and Answers, has many gems of knowledge in it, and comprehensive.
## What I learned
_General principles_
1. To gain flexibility and strength (which is one of the keys to the former), tense your (ideally already warmed up) muscles and relax into stretching them—alternate for a few seconds each, about 5 times. Do this once a day.
2. Difference between three main stretching styles:
* passive static—no pain, no movement, maintain relaxed extended positions under body weight, without strength
* active static—some pain, no movement, maintain extended positions with only tension of agonists and synergists, while agonists are stretched
* active dynamic—no pain, movement, develops full range of movement
3. Static active flexibility depends on static passive flexibility and static strength.
4. Passive flexibility usually exceeds other flexibilities
5. Running economy, and efficiency in general, is associated with decreased flexibility.
6. Static stretches before exercises increase risk of injury. Do it after.
7. Training flexibility should have a warm up to increase blood flow to the muscles.
8. Don’t train sore.
9. Muscle shortening is strongest 2 days after exercise.
10. A combination of static active and isometric is the most efficient way to gain flexibility quickly.
11. For flexibility strength training, use the final position of a normal strength exercise, and use that as the starting point, making 3-5 second stops at maximal stretch.
12. Exercises recommended for weights exercises to combine with flexibility training: Squats, lunges, step-ups, deadlifts, good mornings.
_Dynamic Stretching_
1. Dynamic stretches allow one to more quickly warm up to flexibility, in every sense.
2. Dynamic stretches are good stretches for mornings and warm ups, along with cardiovascular activation
3. 10 minutes of dynamic stretching, plus another 10-20 mins of specific activations is a good warm up.
*How to do it right:* Perform movements in sets of 8-12 reps. It should not be fatiguing.
_Passive Static Stretching_
1. More effective than dynamic stretches for increasing passive range, and decreasing amount of force needed to hold an active static stretch
2. Do these last, if at all. They’re not as effective at increasing flexibility as isometric stretches, but are great for neutral activity.
3. Be relaxed in these stretches.
*How to do it right:*Hold for 30 seconds at relaxed threshold. Do once per day. Can even do when sore. Holding for up to two minutes is mildly more effective than 30 seconds, but only mildly. Rest for at least a minute between rounds, if doing rounds.
_Static Active Stretching_
1. Static active stretches can compress the spine. Do forward bends and tilts after SA stretches to relieve muscles.
*How to do it right:* 5 to 15 seconds hold at threshold for increasing active range of motion, with more being better, but more than 15.
_Isometric Stretching_
1. The fastest and most efficient method of increasing static passive range of motion.
2. Allow for sufficient time for recovery after isometric stretching.
3. Do isometric stretches at the end of strength workouts to have warmed up muscles.
4. Don’t mix isometric stretches that overlap muscle groups in a single workout
5. Do these slowly.
*How to do it right:* Use positions similar to static passive. One rep is 5 seconds under tension (not maximum stretch) followed by quick relaxations, 1-3 seconds. Repeat an isometric stretch 2-5 rounds, with as many reps (~30) per round as it takes to reach maximum mobility. Isometric stretching can occur 3-5 times a week.
---
I didn’t take many notes on injuries, but who knows, maybe I’ll get injured and come back to the book. In general, I could have taken more notes. I did not: simplicity seemed better.
## About the book
The author, Thomas Kurz is a Polish trainer. His style of writing is very direct and to the point, and makes heavy reference to scientific results. This is good: no fluff, just claims backed by science, in sequence. I could pick this book back up for reference very easily, and know exactly where to look. The author highlights the isometric stretching style as the easiest way to gain flexibility quickly, though does equal justice to passive static and dynamic active stretching. For the interested, Kurz goes deep into the physiology and biology of what works, though keeps the most involved science siloed off in a chapter by itself—I’m not completionist anymore when it comes to this sort of knowledge, so I skipped that chapter for the most part. The last chapter, Questions and Answers, has many gems of knowledge in it, and comprehensive.
## What I learned
_General principles_
1. To gain flexibility and strength (which is one of the keys to the former), tense your (ideally already warmed up) muscles and relax into stretching them—alternate for a few seconds each, about 5 times. Do this once a day.
2. Difference between three main stretching styles:
* passive static—no pain, no movement, maintain relaxed extended positions under body weight, without strength
* active static—some pain, no movement, maintain extended positions with only tension of agonists and synergists, while agonists are stretched
* active dynamic—no pain, movement, develops full range of movement
3. Static active flexibility depends on static passive flexibility and static strength.
4. Passive flexibility usually exceeds other flexibilities
5. Running economy, and efficiency in general, is associated with decreased flexibility.
6. Static stretches before exercises increase risk of injury. Do it after.
7. Training flexibility should have a warm up to increase blood flow to the muscles.
8. Don’t train sore.
9. Muscle shortening is strongest 2 days after exercise.
10. A combination of static active and isometric is the most efficient way to gain flexibility quickly.
11. For flexibility strength training, use the final position of a normal strength exercise, and use that as the starting point, making 3-5 second stops at maximal stretch.
12. Exercises recommended for weights exercises to combine with flexibility training: Squats, lunges, step-ups, deadlifts, good mornings.
_Dynamic Stretching_
1. Dynamic stretches allow one to more quickly warm up to flexibility, in every sense.
2. Dynamic stretches are good stretches for mornings and warm ups, along with cardiovascular activation
3. 10 minutes of dynamic stretching, plus another 10-20 mins of specific activations is a good warm up.
*How to do it right:* Perform movements in sets of 8-12 reps. It should not be fatiguing.
_Passive Static Stretching_
1. More effective than dynamic stretches for increasing passive range, and decreasing amount of force needed to hold an active static stretch
2. Do these last, if at all. They’re not as effective at increasing flexibility as isometric stretches, but are great for neutral activity.
3. Be relaxed in these stretches.
*How to do it right:*Hold for 30 seconds at relaxed threshold. Do once per day. Can even do when sore. Holding for up to two minutes is mildly more effective than 30 seconds, but only mildly. Rest for at least a minute between rounds, if doing rounds.
_Static Active Stretching_
1. Static active stretches can compress the spine. Do forward bends and tilts after SA stretches to relieve muscles.
*How to do it right:* 5 to 15 seconds hold at threshold for increasing active range of motion, with more being better, but more than 15.
_Isometric Stretching_
1. The fastest and most efficient method of increasing static passive range of motion.
2. Allow for sufficient time for recovery after isometric stretching.
3. Do isometric stretches at the end of strength workouts to have warmed up muscles.
4. Don’t mix isometric stretches that overlap muscle groups in a single workout
5. Do these slowly.
*How to do it right:* Use positions similar to static passive. One rep is 5 seconds under tension (not maximum stretch) followed by quick relaxations, 1-3 seconds. Repeat an isometric stretch 2-5 rounds, with as many reps (~30) per round as it takes to reach maximum mobility. Isometric stretching can occur 3-5 times a week.
---
I didn’t take many notes on injuries, but who knows, maybe I’ll get injured and come back to the book. In general, I could have taken more notes. I did not: simplicity seemed better.
December 7, 2025
This is an interesting essay, rich in references to scientific studies on mobility and flexibility training. The book is regarded as a classic in the field and aims to teach readers how to stretch effectively and become more flexible.
The core idea of Kurz’s method is that, in order to improve flexibility, it is essential not only to develop elasticity but also to build strength in specific muscles and to train the nervous system to respond differently. The nervous system often behaves defensively and “blocks” the muscle, regardless of how strong or flexible it actually is. Certain positions are perceived as unnatural or dangerous, prompting the nervous system to send signals that cause the muscle to tense up. In short, it is a protective mechanism—that is the essence of the approach.
As for the practical methods, some stretching techniques recommended by Kurz involve first creating muscular tension and then releasing it, repeating this sequence a set number of times. At times the book may feel somewhat overloaded with scientific references, but it nonetheless offers a valuable reminder that mobility is not a given; it must be cultivated throughout one’s life.
The core idea of Kurz’s method is that, in order to improve flexibility, it is essential not only to develop elasticity but also to build strength in specific muscles and to train the nervous system to respond differently. The nervous system often behaves defensively and “blocks” the muscle, regardless of how strong or flexible it actually is. Certain positions are perceived as unnatural or dangerous, prompting the nervous system to send signals that cause the muscle to tense up. In short, it is a protective mechanism—that is the essence of the approach.
As for the practical methods, some stretching techniques recommended by Kurz involve first creating muscular tension and then releasing it, repeating this sequence a set number of times. At times the book may feel somewhat overloaded with scientific references, but it nonetheless offers a valuable reminder that mobility is not a given; it must be cultivated throughout one’s life.
March 10, 2019
Prized work of Kurz' takes on an often overlooked subject on all sports: Streching.
I liked the book and its system. After teaching the streching terminology, Kurz gives examples of all types of strech for every muscle and joint. Every step of the way, he points out he approved methods, alternatives and what specifically worked for him. With references to lots and lots of studies of course. After all it's streching scientifically, remember?
Explaining body movements with a text is often a hard job and can easily cause misunderstandings which could lead to injuries. Kurz has solved this problem using tables, pictures and important information boxes. All these make the book very pleasurable for the eye as well. It also has an immensely useful Q&A section at the end. It's somewhat hard to go wrong with this one.
I liked the book and its system. After teaching the streching terminology, Kurz gives examples of all types of strech for every muscle and joint. Every step of the way, he points out he approved methods, alternatives and what specifically worked for him. With references to lots and lots of studies of course. After all it's streching scientifically, remember?
Explaining body movements with a text is often a hard job and can easily cause misunderstandings which could lead to injuries. Kurz has solved this problem using tables, pictures and important information boxes. All these make the book very pleasurable for the eye as well. It also has an immensely useful Q&A section at the end. It's somewhat hard to go wrong with this one.
January 23, 2024
For me this is closer to 3.5 stars but as I can't give it that rating and it's really better than a 3, 4 it is. My rating might change once I try the techniques. This is really not for the beginner - in fact as a health professional I would have concerns that someone completely new to stretching might hurt themselves trying to follow this. But for people already actively engaged in sport this seems like it could ve useful in improving both your dynamic and static flexibility. The only thing that reduced the rating for me was the Q&A section at the end which seemed to be a bit unnecessarily abusive towards the questioners at times - sure you might feel that way, but what do you get out of actually publishing that besides stoking your own ego? Otherwise worth a look and try
April 20, 2020
Some parts of this I hated (the seemingly-unedited first chapter that was going to teach me about the theory of stretching but really just dove into medical jargon, the guy's weird fascination with doing splits), some parts I hated-loved (his q&a at the end is like watching a not-very-socially-skillful person's reddit AMA).
Some parts were probably good but not for me. I don't really do one sport over and over. (biking I guess, but the main message I got was "biking will make you less flexible." Eh, ok.) I kinda wanted to know, like, what are some general things I can do to be more flexible, just to make life easier, and I didn't get that. Maybe that doesn't exist.
Some parts were probably good but not for me. I don't really do one sport over and over. (biking I guess, but the main message I got was "biking will make you less flexible." Eh, ok.) I kinda wanted to know, like, what are some general things I can do to be more flexible, just to make life easier, and I didn't get that. Maybe that doesn't exist.
October 9, 2024
I think is an OK book to start learning about this topic. Still it lacked of serious order. Made my lecture really diffficult because things were repeated number of times, instead of being a consolidated of the list to do to get the gains. Also, the images were not sufficiente to get me enough aid to understand the excercises. A more comprehensive job of the use of images was done on "Anatomía de la Danza" (Greeene). Which explained the step by step of each exercise. Still, will comb back when have donde more reading on alternatives. Books need to be written expecting what the reader will comprehend the best.
March 5, 2018
This book was quick to read, but also went into quite a bit of detail. I've not yet tried the exercises, so I cannot attest to their effectiveness. I do wish there was a recommended routine for the lay person, because I'm not a gymnast. I ski and require more range-of-motion for this (and backcountry touring).
I enjoy yoga and would like to get more out of that by improving my flexibility.
I enjoy yoga and would like to get more out of that by improving my flexibility.
January 15, 2022
Scientifically Ok but practically poor
This book gives the scientific mind good feedback but not the practitioner towards program development.
Well written and clear but unless you're a clinical science type, don't expect to develop a plan on becoming more flexible.
Look elsewhere.
This book gives the scientific mind good feedback but not the practitioner towards program development.
Well written and clear but unless you're a clinical science type, don't expect to develop a plan on becoming more flexible.
Look elsewhere.
September 3, 2023
Considered one of the best books on stretching and together with Kit Laughlins book it probably is.
Although it IS old and feels aged, it approaches the method more than the individual exercises and teaches you everything you need to know.
If I had to read only one book on the topic, that would be it.
Content 5 stars
Look and feel (in 2023) 3 stars
September 29, 2023
Greatest how to guide and explanation of how to gain flexibility for health or sport. Break downs/procedures for a litany of different sports, how to add routines to your current routine, and the science of how stretching works and how to min max gains. The format is a little bit fucked up but it's fine.
March 25, 2024
It’s hard to really rate the book until you’ve been trying the stretches for a while, which I haven’t quite got the opportunity to do yet.
Given the information in the book it is fairly straightforward to design a stretching routine for yourself, there are lots of technical details which can get a bit much at times but they aren’t completely necessary for extracting a routine for the book.
Given the information in the book it is fairly straightforward to design a stretching routine for yourself, there are lots of technical details which can get a bit much at times but they aren’t completely necessary for extracting a routine for the book.
July 21, 2022
Concise and clear. Describes different types of flexibility and how to work on each of them, as well as when (in reference to your workouts) to stretch. I have not used Kurz’s method for a long time, but I have noticed satisfactory progress so far.
September 27, 2024
Pros: deep familiarity with empirical research, long history of applying flexibility in martial arts, strength training, and other disciplines. Cons: poorly organized structure, tedious Q&A, and a patronizing/authoritarian tone—unsurprising from a product of the Soviet Eastern Bloc.
November 18, 2025
I read the second edition, maybe that colors my thinking a little bit. Was kind of hoping the science would be a little more mixed in than shunted to the end and almost felt like something separate. Maybe I'll come back and rate this 4 stars if I get my splits.
September 28, 2017
Informative. Doesn't have a ton of stretches in it, but provides a system to follow, and the concepts needed to further your flexibility.
January 5, 2018
Great book
May 11, 2019
For anyone who encounters mobility as an issue this is certainly a good read. Kurz explains several types of stretches and defines when/how to do those for optimal benefits.
January 12, 2021
Dense and technical in the first chapters. It explains a lot about technique. However, there’s next to nothing on back flexibility.
Going to apply this information to my regiment.
Going to apply this information to my regiment.
April 20, 2021
An absolute classic of Soviet Style sports science. A tad dated now but not as much as you would have thought. Four stars only due to its sheer depth.
January 20, 2023
Really good information on stretching and physical health but book is dense and takes active reading to draw the value out.
November 10, 2023
Sort of felt like reading an instruction manual, but wow is this good
August 3, 2024
Way ahead of of its time
July 20, 2016
Although it offered nothing revolutionary, perhaps Stretching Scientifically's success lay in its simplicity.
I tentatively award it 4 stars (vs 3) for its ability to deliver its point concisely and effectively.
The book begins with a short primer on the anatomical principles that underpin stretching before launching into subsequent sections on each type of stretching.
The core chunk of the content is populated with illustrated explanations of various stretches arranged per stretching type with the final section of the book concluding with sport/activity specific exercise suggestions.
I would deduct marks for being a little light in content, although what was there was dense and adequately delivered.
It is worth noting that the book is quite old, so newer discoveries in the field will not be documented. PNS stretching is conspicuously absent. Although to my untrained eye, the description of isometric stretching appears to match PNS in principle very closely.
Recommended reading for anyone interested in improving their mobility and by extension performance in their sport of choice. It's so short it serves best as a reference manual to be reread as often as needed.
I tentatively award it 4 stars (vs 3) for its ability to deliver its point concisely and effectively.
The book begins with a short primer on the anatomical principles that underpin stretching before launching into subsequent sections on each type of stretching.
The core chunk of the content is populated with illustrated explanations of various stretches arranged per stretching type with the final section of the book concluding with sport/activity specific exercise suggestions.
I would deduct marks for being a little light in content, although what was there was dense and adequately delivered.
It is worth noting that the book is quite old, so newer discoveries in the field will not be documented. PNS stretching is conspicuously absent. Although to my untrained eye, the description of isometric stretching appears to match PNS in principle very closely.
Recommended reading for anyone interested in improving their mobility and by extension performance in their sport of choice. It's so short it serves best as a reference manual to be reread as often as needed.
Displaying 1 - 30 of 37 reviews