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Stretching Part 2
PETE GLADDEN
Pete’s World
Published: October 22, 2018
In the previous column I talked about stretching, particularly about its several baffling aspects. For instance, on the one hand most all exercise professionals agree that stretching is a crucial component of any well-balanced fitness/training program, yet on the other hand stretching is easily the most neglected component.
Maybe that has something to do with the fact that many of us kind of have this ambivalent attitude towards stretching, so when it comes down to fitness participation in general, well, most of us are more apt to do the more glamorous activities liking running, biking, swimming, walking, lifting…anything that’s cool and fun as opposed to an activity that involves lying around on a mat lengthening tight muscles.
Finally, I discussed my own unfortunate “falling off” the stretching bandwagon, and how that lackadaisical omission led to a host of inflexibility/muscular imbalance issues that came roaring back to haunt me. As a result, I’m officially back on the stretching bandwagon - for good I might add.
Which leads me to this and next week’s columns, where I’ll discuss the why’s, when’s and how’s of a proper stretching routine.
This week I’ll discuss the why’s and when’s of stretching. So let’s start off with the big question, the why is stretching such a big deal question?
As I found out firsthand, when we age, our muscles can become tighter, with a resultant decrement in ROM (range of motion). This decrement in flexibility can actually reach 50 percent in some joints. Now what causes this loss in flexibility is likely the gradual deterioration in cell function within cartilage, ligaments, tendons and muscles as we grow older.
That reduction in flexibility means slower, less precise, less stable movement patterns. Down the road this can lead to an increased susceptibility to strains, sprains and other soft tissue injuries and/or imbalances… which not only puts a damper on an active lifestyle, but which can also hinder even the most basic locomotive activities required in everyday life.
Yet improving flexibility means more than just improving and/or retaining ROM. An important side benefit of stretching involves increased blood flow to the muscles, thereby providing a greater nutrient supply to those stretched muscles. This uptake in nutrients can reduce muscle soreness and help to speed recovery from muscle and joint injuries. And having less sore muscles sure makes it easier to get psyched up for working out.
Another plus in stretching concerns its stress-reducing attributes. Now we all encounter stress at one time or another, and these stresses can actually cause muscles to contract, to tighten up. Such muscular tensions can involve nearly any muscle of the body. Good news is that stretching for even a mere 10-15 minutes per day refreshes the mind and recharges the body.
Now to the “when” question. And contrary to popular believe, stretching is not a good warm-up for aerobic activities. That’s right, pre-activity stretching has been proven NOT to prevent injury among competitive and recreational athletes. So all that pre-activity stretching stuff you did back in high school gym class, the toe touches, the side bends, the good morning stretches, that’s all passe.
In reality, stretching as a warm-up, especially static stretching (holding a stretch position for a fixed amount of time), may actually do more harm than good. That’s because muscles have an elastic property similar to a rubber band, so when muscles are cold they’re more prone to strains and pulls - breaking - through vigorous stretching.
Not only that but stretching cold muscles before an activity may also tighten them up rather than relax them. Yup, those cold muscles overreact to the stretching process such that they instinctively tense up in order to prevent injury. And it’s precisely this tensing up that can reduce ROM.
So warm-up those muscles via light walking, jogging, biking, swimming, etc., for 5 to 10 minutes pre-stretching. On the other hand, you can always do your stretching post-workout, when the muscles are already warm.
And finally, consider the fact that even Yoga utilizes a muscular warm-up of sorts with its breathing exercises and sun salutations prior to its more complex postures. Bottom line, warm up before you stretch.
Next week we’ll take a look the how’s of stretching, specifically by examining the five different types - modes - with which you can stretch.