BE FLEXIBLE! THE REAL SCOOP ON STRETCHING
GymBuddiez | March 9, 2008
By Keli Roberts
Do your muscles feel stiff and inflexible? Can’t touch your toes? Not really certain when or how to stretch? Read on: You may find that you’ve been stretching incorrectly all along! Stretching for injury prevention and improved sports performance is misunderstood and steeped in tradition.
First off, you may be surprised to know that there are actually four different types of stretching:
1. Static – A sustained stretch that is held and leveraged with another limb or against gravity in order to deepen the stretch. Example: Lying on your back and using your arms to pull your legs to your chest.
2. Ballistic — Your body is placed in a stretched position and then followed with small bounces performed in an attempt to deepen the stretch. Example: Doing the last move and then gently bouncing your legs to your chest. This is NOT recommended, though, because it can cause micro tears in the muscle.
3. Active — A stretch in which the opposing muscle group contracts and pulls the body into a stretch. Example: Reaching your arms up overhead and pressing back to stretch the upper body.
4. Dynamic – A stretch in which the body or a limb is moved through a range of motion. Example: Extending your arms and then moving them in full circles.
Previously, it was believed that static stretching before exercising would prevent injury. However, many recent studies have demonstrated that this is not the case. Furthermore, it has been established that performing a static stretch prior to any type of muscle contraction slows down and weakens the muscles involved, and thus worsens performance.
For warming up, active and dynamic stretching are actually better techniques than traditionally performed static stretches, because they prepare the body for exercise. They move the body through large ranges of motion to mobilize the joints, warm up the body and “wake up” the nervous system. Some additional examples to try: squats, lunges, hip circles and ankle circles.
The best time to stretch for flexibility improvement is at the very end of your workout when you are finished with your cardio and strength exercise. Relaxing, comfortable static stretches are a perfect way to complete your workout. Think of holding each stretch for 30 to 60 seconds, and repeat each stretch two to four times for best results. Better yet, get on a foam roller, which is a physical therapy device that has recently become very popular in mainstream fitness. Foam rolling is simple to learn, and is a highly effective way to reduce muscle soreness and tightness.
Flexibility is an often overlooked component of fitness, but it’s important to take time for a good stretch. Stretching helps overcome postural problems – such as the hunched-over letter “C” look — found in people who spend a large amount of time sitting. Stretching is also critical for people with active lifestyles, and especially where the activity is very repetitive, like cycling, running or swimming.
So remember, for optimal flexibility, warm up with dynamic and active stretching, and finish your workout with some key, relaxing static stretches and foam rolling.
