CHRS method

from Wikipedia, the free encyclopedia

CHRS stands for Contract - Hold - Relax - Stretch (in German: tension - hold - let go - stretch) and describes a technique of tension and relaxation stretching in sports . With the CHRS method, there is a dynamic change between tensing the muscles and relaxing the muscles.

The CHRS method consists of four phases:

  1. Contract - Tensing: The muscles are contracted against resistance until the maximum strength is reached. The resistance can be your own hand, for example.
  2. Hold: Here the resistance is held for a certain period of time (approx. Five to ten seconds are usual ).
  3. Relax: After holding, the muscles are relaxed for about three seconds.
  4. Stretch - Static stretching: Finally, the muscle is stretched statically for a maximum of 30 seconds.

In the CHRS method, all four phases are repeated three to five times.

Individual evidence

  1. ↑ What is behind the CHRS method , accessed on September 28, 2018