Loosen Up! Stretching 101While consistent stretching is a vital component of a complete exercise program, it is often the most neglected. Fitness enthusiasts more than realize the benefits of regular exercise, but their adherence to a flexibility routine may surprise you. It's no secret that we all have muscles and those muscles primary function is to “pull” the skeleton in such a way as to generate movement. For example, when you flex your elbow, the biceps muscles in the front of the arm contract, or shorten in order to bring the forearm to the upward position. The antagonist muscles in the back of the arm (triceps) get the message to relax and begin to lengthen, allowing elbow flexion to take place. All body movement occurs in this way.
So, to make a long physiology lesson short, all of this “contraction, shortening and pulling” can leave your muscles feeling tight and your Range of Motion (ROM) limited.
PRE-EXERCISE
Current research indicates that extensive static stretching prior to working out is ineffective at preventing exercise related injury.
Thorough exercise preparation can be better achieved by performing a 10-15 minute warm-up that is specific to the activity that you will take part in.
For example, if basketball is your sport of choice, low intensity jogging combined with agility drills (high knees, carioca, back peddling, skipping) will better prepare your body for movements encountered during play. Remember, sitting on your butt stretching has little to do with running. Get on your feet… and get moving!
Execute each stretch briefly (2 reps of each x 10 seconds) but take additional time to stretch areas of the body that require special attention because of injury and/or activity related stress factors.
Post-exercise stretching carries more weight. Stretching following exercise helps return the muscle to its pre-stressed length, assists in the removal of lactic acid and further enhances the recovery process.
After a 5-10 minute cool down, perform each stretch in a more traditional style (3 reps each x 15-30 seconds). Now is the time to relax, stretch for longer periods of time and gain the therapeutic benefit that stretching provides.
Whether you're stretching pre or post workout there are certain rules that are non-negotiable when it comes to safe stretching.
- Never stretch a cold muscle.
Perform a 5-10 minute warm-up prior to stretching. The warm-up increases core and muscular temperature as well as circulation. This allows you to stretch the muscle more easily and with greater safety.
- Comfort is key.
While stretching can be slightly UNCOMFORTABLE, it shouldn't be UNBEARABLE. Pain is a signal that something is wrong. If it hurts, ease up, you're pushing too hard.
- DON'T HOLD YOUR BREATH.
Air is good…suck it up.Concentrate on inhaling and exhaling NORMALLY while stretching.
- Don't Bounce!
Bouncing can cause muscular and/or tendon injury. HOLD each stretch for the prescribed time period and gradually stretch deeper as the muscle loosens.
- Relax.
Stretching can free the mind and put you into a relaxed state, but that won't happen if you're straining and fighting against your body. Learn to make stretching a pleasant experience for both your physical and mental self. Relax, progress gradually and don't become discouraged. Over time, you'll get better.
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