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Stretching with Proper Technique
Articles:
Stretches: Lower Back Hips Groin Hamstrings Calves Stretching, the truth: the science behind range of motion By Michaelene Conner As a result, flexibility training has become a growing trend in the area of fitness as the population grows older and seeks a softer workout to regain strength and flexibility. The media’s positive portrayal of yoga and Pilates, including pictures and interviews with celebrities like Madonna, Christy Turlington and Meg Ryan, has also increased the public’s interest in this form of exercise. But when people talk about stretching, what do they really mean? Understanding stretching Many people’s anatomic model for stretching is Gumby, which translates into their misinterpretation of the methods and techniques surrounding stretching. Flexibility and range of motion are critical components in the fitness equation, and every method and technique must be appropriate to what you are stretching and who is doing the stretching. Each person’s body defines its own range of motion, and there is no standard when dealing with a varied population. To understand stretching, you must realize that your muscles are not in charge of your range of motion. Skeletal muscle facilitates bone and joint actions, which dictate range of motion. Each joint has a distinct contact surface that determines its mobility and limitations. When you stretch your muscle, it is actually the joint and ligaments being moved across these various contact surfaces. Normal range of motion is part of healthy joint movements, but it is very unhealthy for individuals to stretch past their limitations. Studies have shown that people who continuously perform intense stretches that exceed their physical limitation create uneven mechanical wear on the joints and ligaments, which lead to osteoarthritis. There is no question that yoga and Pilates have revolutionized the way many Americans exercise by going beyond a "no pain, no gain" mentality to a more holistic workout of the body. However, these forms of exercise can permanently alter body alignment, muscular balance and posture when students are pushed to extreme ranges. You should never impose irregular range of motion on your body. It should be allowed by your body, without force. Some people are born with the natural ability to stretch their body to abnormal limits, but most people have to work at maintaining their normal range of motion or lose flexibility as they age. Types of stretching Further complicating the already-complex and controversial subject of flexibility is figuring out what exercises are best for you. Several methods of stretching will improve range of motion and enhance muscular performance. Here’s a brief description of a few stretching techniques. Static: Static stretching is often seen in the health clubs or at sporting events when athletes slowly stretch their muscles to the end point of movement and hold the stretch for a period of time, such as doing a split. Ballistic: Ballistic stretching is a very controversial technique that uses bouncing and abrupt movements to gain momentum to create greater range of motion. Most experts feel that this type of stretch does not allow the muscles and tendons to fully adapt to the demand of the stretch position. Active: In active stretch, the limbs and joints are stretched to a given point and held in position using an opposing muscle group. For example, to stretch your quadriceps you would bring your heel back to your buttock and hold it there using your hamstrings. This form of stretch is demanding, but effective because there is no external force applying pressure to the skeletal muscle. Passive: During the passive stretch, muscles are taken through their range of motion by an external force, such as a piece of equipment, your own hand or a partner. For example, to perform a passive stretch of the chest, a partner would stretch you by securing your arms behind your body. The disadvantage of passive stretching is understanding how far to go; too little accomplishes nothing and too much can cause injury. Slow movement: Slow movements of a muscle, such as neck, arm and trunk rotations, are stretching techniques that are more appropriate for warming up to do another activity. Dynamic: Dynamic flexibility involves controlled swinging of your limb with a gradual increase of the distance, speed and intensity, without going past a healthy range of motion, such as a split leap in dance. The benefits Many short- and long-term benefits occur as a result of
regular flexibility training. Initially, stretching maintains and increases
range of motion and increases blood supply to the soft muscle tissue.
The changes can enhance sports performance and help prevent injury. Initiating
regular flexibility training will also prevent the body from losing range
of motion and allow the body to function better as a whole. Stretching is what makes any exercise regimen complete By Kate Hairopoulos You're tired, thirsty, and if you head home now you'll be there in time to catch "Wheel of Fortune." You've already worked out — riding the bike for 40 minutes, running three miles at the high school track or playing three-on-three hoops with your buddies — what more can be expected? Does stretching after a workout make a difference anyway? Many people try to get away with not doing it, or put in a couple of half-hearted attempts before giving up. How many of fitness trainer Julie Luther's clients have tried to skip stretching? "Everybody," she says, with a laugh. Jason Duval plays basketball several times a week. He usually stretches before the games, warming up first. But most of the guys he plays with don't. Even when people do stretch, many do it at the wrong time, the wrong way and for the wrong reasons. With the help of some local experts, now it's time to get set straight on stretching. The purpose of stretching is increased flexibility. Along with that comes the ability to improve athletic performance and prevent injury, along with some ability to ease soreness. Alas, stretching is worth your time. "To be the best health-wise, it's a balance of what you do," says Luther, president of PurEnergy Health & Wellness Services in Greensboro, N.C. "Part of that balance is flexibility. That needs to be included." Don't waste your time stretching first thing when you get to the gym or the track. It won't do any good, the experts say. In fact, stretching at the end of the workout is actually more important than before. Dr. Rick Proctor, head athletic trainer at High Point University in North Carolina, compares muscles to rubber. When they're cold, they're hard to stretch. When warm, they stretch very well. "If you really want to gain flexibility, the time to stretch is after," Proctor says. You can still stretch lightly before the main physical activity, but make sure to get a sweat going before doing so. If you stretch before the workout, your muscles have greater ability to extend and are less likely to be strained, according to Dan Henley, a licensed athletic trainer for the Southeastern Orthopaedic Specialists Sports Medicine Centers in Greensboro. Proctor says the High Point track-and-field team stretches before and after working out, and Greensboro College athletic trainer B.C. Charles-Liscombe says his staff encourages that, too. Luther has her clients do limbering exercises — actions similar to stretching, but without holding the position for a period of time — as part of warmups. Now you know when to stretch — how do you know if you're stretching correctly? Common mistakes are bouncing while stretching, pushing past the point of resistance, and not holding a stretch long enough. Don't bounce. Stretch and hold, for at least 15 seconds, though experts would love people to hold it for even longer, up to 30 seconds. Do several repetitions, at least four. Don't try to stretch too far — the muscle will start to cramp. Tension should be felt, but it should never be painful, Charles-Liscombe says. What should you stretch? Focus on the muscles you use the most. For instance, a baseball pitcher will likely spend more time on his neck and shoulder muscles than other athletes. Luther says you should stretch all five muscle groups: the chest, hamstrings (the back of your thighs), quadriceps (the front of your thighs), calves and back. If you make yourself take the time to stretch, it will increase your athletic performance. A more flexible muscle is capable of exerting a greater force and will not fatigue as easily, Henley says. "By improving flexibility, you are exposing yourself to much more range of motion, which allows you to react to the demands of the sport," Charles-Liscombe says. Along with increased explosiveness and speed, more flexible muscles lead to less chance of injury. Chela White is trying to get into shape. Stretching is part of her routine of running six to eight laps at the High Point Athletic Complex track. "I like to stretch," says White, who spends about 15 minutes on it. She has played basketball and soccer at Andrews High, where the importance of proper stretching was stressed. "I've ran before without stretching, and it hurts," White says. Stretching can lessen some muscle soreness. Stretching at any time — like after being hunched over a computer for too long — will help blood flow into the muscles and can relieve tightness. "When you're tense, you teach muscles to tighten," Luther says. "Stretching reminds the muscle it doesn't have to hold tight all the time. I was amazed when I started stretching how good I felt." Proctor adds: "Strength and flexibility are a lot alike. If you don't work on it, you lose it. It's like lifting, it takes a while, but you certainly can gain flexibility." top of page |
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