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Stretching 101
The two main purposes of stretching are prevention of injurycaused by exercise or day-to-day activities and a faster rate ofrecovery from exercise. Stretching can also be used to improveposture and restore proper anatomical functionality.A regular stretching program will loosen muscle tissue, allowingan increased range of motion at the joints, which in turn helpsprevent microtears at the muscle-tendon junction. Almost 90% ofall injuries from muscle strain occur at the muscle-tendonjunction (that is, where the muscle attaches to the bone nearthe joints) and repeated injury at this junction leads to abuild up of scar tissue which impedes your range of motion,adding stress on the joints. The sooner waste products fromexercise (lactic acid) are removed from the muscle tissue, thesooner the muscle begins to heal. Stretching not only speedsremoval of waste but increases the muscle’s ability to bring inmore nutrients. Keeping the muscles and tendons loose results inan increased range of motion, which helps to maintain theintegrity of the joints. How will I benefit from stretching? Stretching lengthens musclefibers, extending your range of motion and helping you move withease, power, and grace. Besides being extremely relaxing, it canrelieve some symptoms of conditions such as arthritis. At work,regular stretch breaks help counteract the harmful effects ofslouching in front of a computer all day. And keeping musclespliable makes them less likely to tear during quick or strenuousmovements, such as throwing a baseball or lifting a child.So, benefits of regular stretching include:- Decreased risk of injury of exercise – Increased range ofmotion and overall flexibility – Increased rate of recovery fromexercise – Increase in strength (studies have shown that after amuscle has been stretched it recruits more fibers to perform agiven task) – Faster removal of waste productsHow does stretching work? Muscles get sore when their fibersremain partly contracted, from either overuse (such as too manyrounds of racquetball) or underuse (too much time in the car).Tight muscles also trigger the body’s stress response, whichprompts them to tighten even more. By systematically lengtheningthose fibers, stretching helps ease muscles out of thissemicontracted state. That makes it a great way to “cool down”after exercise. And the act of stretching itself builds bodyawareness: In slowing down to focus on each movement, you becomeless apt to use your muscles in harmful or inefficient ways.What kinds of stretches should I do? For flexibility and overallwell-being, start with basic stretches that work the majormuscle groups. Or look into one of the gentler forms of yoga ortai chi. For optimal fitness and protection against sportsinjuries, you’ll need to combine stretching withstrength-building exercises, since the combination helps toprevent imbalances between opposing muscle groups. Adding theright resistance or weight training to your stretching routinewill do the trick, of course, but so can some stretchingprograms. A method called active isolated stretching, forexample, uses isometric exercises to alternately contract andstretch each muscle or muscle group. Water exercise, Pilates,power yoga, and Somatics are other, more dynamic ways to addstrength building to your routine. How do I get started? It’s often a good idea to spend a sessionor two with a personal trainer who’s knowledgeable aboutstretching techniques. Or you can teach yourself by turning toan instructional book or video. “Stretching,” by Bob Anderson(Shelter Publications), and “Sport Stretch,” by Michael Alter(Human Kinetics), are reliable flexibility bibles. “TheWhartons’ Stretch Book” and “The Runner’s World StretchingVideo,” both by Jim and Phil Wharton, give pointers on activeisolated stretching. Whatever you do, start slowly, buildingyour routine as you go. How hard or far should I stretch? Stretch only to the pointwhere you feel mild muscle tension, not pain. If it hurts,you’re doing it wrong. Move into each pose slowly, and exhale asyou go. Experts differ on how long to hold a pose. Some arguethat after two or three seconds a stretched muscle automaticallytightens to guard against tearing — a stressful sequence that,over time, can lead to tightness, injury, or pain. These expertsadvise holding a stretch for no more than two seconds to preventthat “snap-back” reflex from kicking in. Others, including BobAnderson, advise holding a stretch for ten to 30 seconds.Perhaps the best approach is to see what feels best for yourbody. Don’t bounce as you stretch; that only tightens the muscleyou’re trying to extend. And try not to stretch “cold”: Waituntil you’ve taken a warm shower or moved around a bit. When and How often should I stretch? Ideally, you should try toset up a daily routine to stretch. Adhering to a consistentstretch program can have a profound impact on how you feel on aday to day basis.The problem with many traditional stretches is that often thesame muscle you are trying to stretch is, at the same time,being used to provide stability and balance. You can’t stretch amuscle that is already in use. Most proper stretches shouldinvolve a chair, bench or wall to help isolate the target musclegroup and keep your balance. By offering a base of support, themuscle group can be completely relaxed before the stretch.Frequency: Try to stretch every day; start doing each stretchonce and build up to doing each stretch 3 timesIntensity: Light pressure, about 30-40% of maxDuration: Hold each stretch between 10 to 60 seconds dependingon your current flexibility, conditioning, and time. Start slowand gradually build up the time you hold a static stretch. If you are unable to stretch on a daily basis, a post-workoutstretch is necessary. Or, as I advice my clients, incorporatestretches DURING your workouts . Typically, that meansstretching the bodypart that has just been exercised. Forexample, if you just did a set of bicep curls, follow it up witha bicep stretch. Or, if you’re doing multiple sets, stretch thebicep after the first set. This is a very time efficient way toincorporate stretching and to ensure you’re getting maximumbenefit.
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