Stretching 101
Author: Matt Pitcher
The two main purposes of stretching are prevention of
injury caused by exercise or day-to-day activities and a faster rate of
recovery from exercise. Stretching can also be used to improve posture
and restore proper anatomical functionality.
A regular stretching program will loosen muscle tissue,
allowing an increased range of motion at the joints, which in turn helps
prevent microtears at the muscle-tendon junction. Almost 90% of all injuries
from muscle strain occur at the muscle-tendon junction (that is, where
the muscle attaches to the bone near the joints) and repeated injury at
this junction leads to a build up of scar tissue which impedes your range
of motion, adding stress on the joints. The sooner waste products from
exercise (lactic acid) are removed from the muscle tissue, the sooner
the muscle begins to heal. Stretching not only speeds removal of waste
but increases the muscle's ability to bring in more nutrients. Keeping
the muscles and tendons loose results in an increased range of motion,
which helps to maintain the integrity of the joints.
How will I benefit from stretching? Stretching lengthens
muscle fibers, extending your range of motion and helping you move with
ease, power, and grace. Besides being extremely relaxing, it can relieve
some symptoms of conditions such as arthritis. At work, regular stretch
breaks help counteract the harmful effects of slouching in front of a
computer all day. And keeping muscles pliable makes them less likely to
tear during quick or strenuous movements, such as throwing a baseball
or lifting a child.
So, benefits of regular stretching include:
- Decreased risk of injury of exercise - Increased range of motion and
overall flexibility - Increased rate of recovery from exercise - Increase
in strength (studies have shown that after a muscle has been stretched
it recruits more fibers to perform a given task) - Faster removal of waste
products
How does stretching work? Muscles get sore when their
fibers remain partly contracted, from either overuse (such as too many
rounds of racquetball) or underuse (too much time in the car). Tight muscles
also trigger the body's stress response, which prompts them to tighten
even more. By systematically lengthening those fibers, stretching helps
ease muscles out of this semicontracted state. That makes it a great way
to "cool down" after exercise. And the act of stretching itself
builds body awareness: In slowing down to focus on each movement, you
become less apt to use your muscles in harmful or inefficient ways.
What kinds of stretches should I do? For flexibility
and overall well-being, start with basic stretches that work the major
muscle groups. Or look into one of the gentler forms of yoga or tai chi.
For optimal fitness and protection against sports injuries, you'll need
to combine stretching with strength-building exercises, since the combination
helps to prevent imbalances between opposing muscle groups. Adding the
right resistance or weight training to your stretching routine will do
the trick, of course, but so can some stretching programs. A method called
active isolated stretching, for example, uses isometric exercises to alternately
contract and stretch each muscle or muscle group. Water exercise, Pilates,
power yoga, and Somatics are other, more dynamic ways to add strength
building to your routine.
How do I get started? It's often a good idea to spend
a session or two with a personal trainer who's knowledgeable about stretching
techniques. Or you can teach yourself by turning to an instructional book
or video. "Stretching," by Bob Anderson (Shelter Publications),
and "Sport Stretch," by Michael Alter (Human Kinetics), are
reliable flexibility bibles. "The Whartons' Stretch Book" and
"The Runner's World Stretching Video," both by Jim and Phil
Wharton, give pointers on active isolated stretching. Whatever you do,
start slowly, building your routine as you go.
How hard or far should I stretch? Stretch only to the point where you
feel mild muscle tension, not pain. If it hurts, you're doing it wrong.
Move into each pose slowly, and exhale as you go. Experts differ on how
long to hold a pose. Some argue that after two or three seconds a stretched
muscle automatically tightens to guard against tearing -- a stressful
sequence that, over time, can lead to tightness, injury, or pain. These
experts advise holding a stretch for no more than two seconds to prevent
that "snap-back" reflex from kicking in. Others, including Bob
Anderson, advise holding a stretch for ten to 30 seconds. Perhaps the
best approach is to see what feels best for your body.
Don't bounce as you stretch; that only tightens the muscle
you're trying to extend. And try not to stretch "cold": Wait
until you've taken a warm shower or moved around a bit.
When and How often should I stretch? Ideally, you should
try to set up a daily routine to stretch. Adhering to a consistent stretch
program can have a profound impact on how you feel on a day to day basis.
The problem with many traditional stretches is that often
the same muscle you are trying to stretch is, at the same time, being
used to provide stability and balance. You can't stretch a muscle that
is already in use. Most proper stretches should involve a chair, bench
or wall to help isolate the target muscle group and keep your balance.
By offering a base of support, the muscle group can be completely relaxed
before the stretch.
Frequency: Try to stretch every day; start doing each
stretch once and build up to doing each stretch 3 times
Intensity: Light pressure, about 30-40% of max
Duration: Hold each stretch between 10 to 60 seconds
depending on your current flexibility, conditioning, and time. Start slow
and gradually build up the time you hold a static stretch.
If you are unable to stretch on a daily basis, a post-workout
stretch is necessary. Or, as I advice my clients, incorporate stretches
DURING your workouts . Typically, that means stretching the bodypart that
has just been exercised. For example, if you just did a set of bicep curls,
follow it up with a bicep stretch. Or, if you're doing multiple sets,
stretch the bicep after the first set. This is a very time efficient way
to incorporate stretching and to ensure you're getting maximum benefit.
About the author: Matt is a certified fitness trainer
through the International Sports Sciences Association, author of numerous
health and fitness related articles, an entrepreneur, and investor and
co-founder of the popular DeepFitness.com website.
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