Do We Need Stretching

Yes, we must do stretching before a work out and afterWhen done properly, stretching can do more than just increase flexibility;

• enhanced ability to learn and perform skilled movements
• increased mental and physical relaxation
• enhanced development of body awareness
• reduced risk of injury to joints, muscles, and tendons
• reduced muscular soreness
• reduced muscular tension
• increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues
• reduced severity of painful menstruation (dysmenorrhea) in females

Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are:

• improper warm-up
• inadequate rest between workouts
• overstretching
• performing the wrong exercises
• performing exercises in the wrong (or sub-optimal) sequence

In this chapter, we will try to show you how to avoid these problems, and others, and present some of the most effective methods for realizing all the benefits of stretching.

Warming Up
Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of "warming up" (i.e., raising your core body temperature). A proper warm-up should raise your body temperature by one or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit) and is divided into three phases:

1. general warm-up
2. stretching
3. sport-specific activity

It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes).

Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.

It is important to note that active stretches and isometric stretches should not be part of your warm-up because they are often counterproductive. The goals of the warm-up are (according to Kurz): "an increased awareness, improved coordination, improved elasticity and contractibility of muscles, and a greater efficiency of the respiratory and cardiovascular systems." Active stretches and isometric stretches do not help achieve these goals because they are likely to cause the stretched muscles to be too tired to properly perform the athletic activity for which you are preparing your body.

The general warm-up is divided into two parts:
1. joint rotations
2. aerobic activity

These two activities should be performed in the order specified above.

The general warm-up should begin with joint-rotations, starting either from your toes and working your way up, or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily when called upon to participate in your athletic activity. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. You should rotate the following (in the order given, or in the reverse order):

1. fingers and knuckles
2. wrists
3. elbows
4. shoulders
5. neck
6. trunk/waist
7. hips
8. legs
9. knees
10. ankles
11. toes

After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury.

Warm-Up Stretching
Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in some slow, relaxed, static stretching You should start with your back, followed by your upper body and lower body, stretching your muscles in the following order;

1. back
2. sides (external obliques)
3. neck
4. forearms and wrists
5. triceps
6. chest
7. buttocks
8. groin (adductors)
9. thighs (quadriceps and abductors)
10. calves
11. shins
12. hamstrings
13. instep

The last part of your warm-up should consist of the same movements that will be used during the athletic event but at a reduced intensity. Such sport-specific activity is beneficial because it improves coordination, balance, strength, and response time, and may reduce the risk of injury.

Cooling Down
Stretching is not a legitimate means of cooling down. It is only part of the process. After you have completed your workout, the best way to reduce muscle fatigue and soreness (caused by the production of lactic acid from your maximal or near-maximal muscle exertion) is to perform a light warm-down. This warm-down is similar to the second half of your warm-up (but in the reverse order). The warm-down consists of the following phases:

1. sport-specific activity
2. dynamic stretching
3. static stretching

Ideally, you should start your warm-down with about 10-20 minutes of sport-specific activity (perhaps only a little more intense than in your warm-up). In reality however, you may not always have 10-20 minutes to spare at the end of your workout. You should, however, attempt to perform at least 5 minutes of sport-specific activity in this case. The sport-specific activity should immediately be followed by stretching: First perform some light dynamic stretches until your heart rate slows down to its normal rate, then perform some static stretches. Sport-specific activity, followed by stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better.

Massage
Many people are unaware of the beneficial role that massage can play in both strength training and flexibility training. Massaging a muscle, or group of muscles, immediately prior to performing stretching or strength exercises for those muscles, has some of the following benefits:

increased blood flowThe massaging of the muscles helps to warm-up those muscles, increasing their blood flow and improving their circulation.

relaxation of the massaged muscles
The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help relieve painful muscle cramps.

removal of metabolic wasteThe massaging action, and the improved circulation and blood flow which results, helps to remove waste products, such as lactic acid, from the muscles. This is useful for relieving post-exercise soreness.

Because of these benefits, you may wish to make massage a regular part of your stretching program: immediately before each stretch you perform, massage the muscles you are about to stretch.

Elements of a Good StretchIdeally, a particular stretch should work only the muscles you are trying to stretch. Isolating the muscles worked by a given stretch means that you do not have to worry about having to overcome the resistance offered by more than one group of muscles. In general, the fewer muscles you try to stretch at once, the better. For example, you are better off trying to stretch one hamstring at a time than both hamstrings at once. By isolating the muscle you are stretching, you experience resistance from fewer muscle groups, which gives you greater control over the stretch and allows you to more easily change its intensity. As it turns out, the splits is not one of the best stretching exercises. Not only does it stretch several different muscle groups all at once, it also stretches them in both legs at once.

Stretching exercises (good and bad) can be made easier and more effective simply by adjusting them to provide greater leverage.

Risk
Although a stretch may be very effective in terms of providing the athlete with ample leverage and isolation, the potential risk of injury from performing the stretch must be taken into consideration. Once again, SynerStretch says it best: Even an exercise offering great leverage and great isolation may still be a poor choice to perform. Some exercises can simply cause too much stress to the joints (which may result in injury). They may involve rotations that strain tendons or ligaments, or put pressure on the disks of the back, or contain some other twist or turn that may cause injury to seemingly unrelated parts of the body.

One thing many people seem to disagree about is how long to hold a passive stretch in its position. Various sources seem to suggest that they should be held for as little as 10 seconds to as long as a full minute (or even several minutes). The truth is that no one really seems to know for sure. According to HFLTA there exists some controversy over how long a stretch should be held. Many researchers recommend 30-60 seconds. For the hamstrings, research suggests that 15 seconds may be sufficient, but it is not yet known whether 15 seconds is sufficient for any other muscle group.

A good common ground seems to be about 20 seconds. Children, and people whose bones are still growing, do not need to hold a passive stretch this long (and, in fact, Kurz strongly discourages it). Holding the stretch for about 7-10 seconds should be sufficient for this younger group of people.

A number of people like to count (either out loud or to themselves) while they stretch. While counting during a stretch is not, by itself, particularly important ... what is important is the setting of a definite goal for each stretching exercise performed. Counting during a stretch helps many people achieve this goal.

Many sources also suggest that passive stretches should be performed in sets of 2-5 repetitions with a 15-30 second rest in between each stretch.

Breathing During Stretching
Proper breathing control is important for a successful stretch. Proper breathing helps to relax the body, increases blood flow throughout the body, and helps to mechanically remove lactic acid and other by-products of exercise .

You should be taking slow, relaxed breaths when you stretch, trying to exhale as the muscle is stretching. Some even recommend increasing the intensity of the stretch only while exhaling, holding the stretch in its current position at all other times (this doesn't apply to isometric stretching).

The proper way to breathe is to inhale slowly through the nose, expanding the abdomen (not the chest); hold the breath a moment; then exhale slowly through the nose or mouth. Inhaling through the nose has several purposes including cleaning the air and insuring proper temperature and humidity for oxygen transfer into the lungs. The breath should be natural and the diaphragm and abdomen should remain soft. There should be no force of the breath. Some experts seem to prefer exhaling through the nose (as opposed to through the mouth) saying that exhaling through the mouth causes depression on the heart and that problems will ensue over the long term.

The rate of breathing should be controlled through the use of the glottis in the back of the throat. This produces a very soft "hm-m-m-mn" sound inside the throat as opposed to a sniffing sound in the nasal sinuses. The exhalation should be controlled in a similar manner, but if you are exhaling through the mouth, it should be with more of an "ah-h-h-h-h" sound, like a sigh of relief.

As you breathe in, the diaphragm presses downward on the internal organs and their associated blood vessels, squeezing the blood out of them. As you exhale, the abdomen, its organs and muscles, and their blood vessels flood with new blood. This rhythmic contraction and expansion of the abdominal blood vessels is partially responsible for the circulation of blood in the body. Also, the rhythmic pumping action helps to remove waste products from the muscles in the torso. This pumping action is referred to as the respiratory pump. The respiratory pump is important during stretching because increased blood flow to the stretched muscles improves their elasticity, and increases the rate at which lactic acid is purged from them.

When to StretchThe best time to stretch is when your muscles are warmed up. If they are not already warm before you wish to stretch, then you need to warm them up yourself, usually by performing some type of brief aerobic activity. Obviously, stretching is an important part of warming-up before and cooling-down after a workout If the weather is very cold, or if you are feeling very stiff, then you need to take extra care to warm-up before you stretch in order to reduce the risk of injuring yourself.

Many of us have our own internal body-clock, or circadian rhythm as, it is more formally called: Some of us are "early morning people" while others consider themselves to be "late-nighters". Being aware of your circadian rhythm should help you decide when it is best for you to stretch (or perform any other type of activity). Gummerson says that most people are more flexible in the afternoon than in the morning, peaking from about 2:30pm-4pm. Also, to evidence seems to suggest that, during any given day, strength and flexibility are at their peak in the late afternoon or early evening. If this is correct then it would seem to indicate that, all else being equal, you may be better off performing your workout right after work rather than before work.

Early-Morning StretchingOn the other hand, according to Kurz, "if you need [or want] to perform movements requiring considerable flexibility with [little or] no warm-up, you ought to make early morning stretching a part of your routine." In order to do this properly, you need to first perform a general warm-up (see section You should then begin your early morning stretching by first performing some static stretches, followed by some light dynamic stretches. Basically, your early morning stretching regime should be almost identical to a complete warm-up The only difference is that you may wish to omit any sport-specific activity although it may be beneficial to perform it if you have time.

If you do choose to stretch with a partner, make sure that it is someone you trust to pay close attention to you while you stretch, and to act appropriately when you signal that you are feeling pain or discomfort.

Stretching to Increase FlexibilityWhen stretching for the purpose of increasing overall flexibility, a stretching routine should accomplish, at the very least, two goals:

1. To train your stretch receptors to become accustomed to greater muscle length2. To reduce the resistance of connective tissues to muscle elongation

If you are attempting to increase active flexibility, you will also want to strengthen the muscles responsible for holding the stretched limbs in their extended positions.

Before composing a particular stretching routine, you must first decide which types of flexibility you wish to increase, and which stretching methods are best for achieving them. The best way to increase dynamic flexibility is by performing dynamic stretches, supplemented with static stretches. The best way to increase active flexibility is by performing active stretches, supplemented with static stretches. The fastest and most effective way currently known to increase passive flexibility is by performing PNF stretches.

If you are very serious about increasing overall flexibility, then I recommend religiously adhering to the following guidelines:

• Perform early-morning stretching everyday
• Warm-up properly before any and all athletic activities. Make sure to give yourself ample time to perform the complete warm-up. .
• Cool-down properly after any and all athletic activities.
• Always make sure your muscles are warmed-up before you stretch!
• Perform PNF stretching every other day, and static stretching on the off days (if you are overzealous, you can try static stretching every day, in addition to PNF stretching every other day).

Overall, you should expect to increase flexibility gradually. However, if you really commit to doing the above, you should (according to SynerStretch) achieve maximal upper-body flexibility within one month and maximal lower-body flexibility within two months. If you are older or more inflexible than most people, it will take longer than this.

Don't try to increase flexibility too quickly by forcing yourself. Stretch no further than the muscles will go without pain.