stretching
By Cindy Joiner, published in Highly Acclaimed Magazine
To stretch or not to stretch? There seem to be countless studies covering the debate for both sides. The only thing everyone seems to agree on is that you should never stretch cold muscles, and I’m sure there are those who will argue against even this. Personally, I am a big proponent of stretching, especially after your chosen activity. During my 25+ years of competitive cycling I found that it helped to alleviate soreness and assisted in my recovery. The continual contraction of your muscles causes them to tighten/shorten. This tightening pulls on other muscles in your body (they are all connected!) and before you know it your body is slowly being pulled out of alignment which, over time, can result in little aches and pains and possible injuries. The only way I know of to lengthen muscles is by stretching.
You don’t have to be engaged in an ‘activity’ or ‘exercise regime’ to experience tight muscles. All the hours of sitting at work or at the computer also contribute to the shortening and tightening of your muscles, especially your hip flexors. Women who walk in heels will attest to the fact that they are particularly prone to tight calves and shortened achilles tendons. It only takes one tight muscle to throw things off, think of it as chain reaction.
So, how do we counteract all this tightening? STRETCHING….Slow, easy, relaxed stretching. Slowly ease into the stretch and hold each stretch for a minimum of 30 secs.. The key is to ease into it and to relax. Once you stretch beyond a certain point your stretch reflex kicks in and the muscle automatically tightens, if this happens ease up a bit and then relax into the stretch again. Do not over stretch, stretching should feel good, never painful. When performing stretches be sure to never round your back, always keep your back straight and bend/rotate from the hips like a hinge. If you are hesitant to start stretching on your own or want to learn more about the different kinds of stretches consider taking a yoga class.
Static stretching (holding a stretch) is great after an activity but there have been studies that state that static stretching before an activity takes away the explosiveness of the muscle. This is why a technique known as dynamic stretching , or stretching muscles while moving, has become popular. This type of stretching consists of controlled leg and arm movements that take you slowly and gently through your range of motion. Many of these types of stretches are labeled ‘sport specific’ but I find that if you come acrosss a few that you like and can do them well and fluidly you will benefit regardless of which sport they target. The point is to loosen up and warm up your whole body. Some of the easier dynamic stretches are the straight leg march, high knee walk/lift, walking lunges, leg swings, hip circles, spider man walk, mountain climbers, the list goes on and on. As you become more proficient at these you can then progress to some that incorporate several movements at the same time. Many of these more complex stretches will also challenge your balance and core more. The key is to find what works best for you. Increasing your mobility, power and flexibility through dynamic stretching will not only make you perform better in your chosen activity but will also help you function better in your day to day life.
As far as I’m concerned, stretching is invaluable . The fact that athletes incorporate yoga into their training programs tells me that it must be beneficial. By improving your flexibility and range of motion you not only decrease your risk of injuries but also improve performance in both physical and every day activities. But don’t take my word for it , try it and decide for yourself, you’ve got nothing to lose and everything to gain.
To stretch or not to stretch? There seem to be countless studies covering the debate for both sides. The only thing everyone seems to agree on is that you should never stretch cold muscles, and I’m sure there are those who will argue against even this. Personally, I am a big proponent of stretching, especially after your chosen activity. During my 25+ years of competitive cycling I found that it helped to alleviate soreness and assisted in my recovery. The continual contraction of your muscles causes them to tighten/shorten. This tightening pulls on other muscles in your body (they are all connected!) and before you know it your body is slowly being pulled out of alignment which, over time, can result in little aches and pains and possible injuries. The only way I know of to lengthen muscles is by stretching.
You don’t have to be engaged in an ‘activity’ or ‘exercise regime’ to experience tight muscles. All the hours of sitting at work or at the computer also contribute to the shortening and tightening of your muscles, especially your hip flexors. Women who walk in heels will attest to the fact that they are particularly prone to tight calves and shortened achilles tendons. It only takes one tight muscle to throw things off, think of it as chain reaction.
So, how do we counteract all this tightening? STRETCHING….Slow, easy, relaxed stretching. Slowly ease into the stretch and hold each stretch for a minimum of 30 secs.. The key is to ease into it and to relax. Once you stretch beyond a certain point your stretch reflex kicks in and the muscle automatically tightens, if this happens ease up a bit and then relax into the stretch again. Do not over stretch, stretching should feel good, never painful. When performing stretches be sure to never round your back, always keep your back straight and bend/rotate from the hips like a hinge. If you are hesitant to start stretching on your own or want to learn more about the different kinds of stretches consider taking a yoga class.
Static stretching (holding a stretch) is great after an activity but there have been studies that state that static stretching before an activity takes away the explosiveness of the muscle. This is why a technique known as dynamic stretching , or stretching muscles while moving, has become popular. This type of stretching consists of controlled leg and arm movements that take you slowly and gently through your range of motion. Many of these types of stretches are labeled ‘sport specific’ but I find that if you come acrosss a few that you like and can do them well and fluidly you will benefit regardless of which sport they target. The point is to loosen up and warm up your whole body. Some of the easier dynamic stretches are the straight leg march, high knee walk/lift, walking lunges, leg swings, hip circles, spider man walk, mountain climbers, the list goes on and on. As you become more proficient at these you can then progress to some that incorporate several movements at the same time. Many of these more complex stretches will also challenge your balance and core more. The key is to find what works best for you. Increasing your mobility, power and flexibility through dynamic stretching will not only make you perform better in your chosen activity but will also help you function better in your day to day life.
As far as I’m concerned, stretching is invaluable . The fact that athletes incorporate yoga into their training programs tells me that it must be beneficial. By improving your flexibility and range of motion you not only decrease your risk of injuries but also improve performance in both physical and every day activities. But don’t take my word for it , try it and decide for yourself, you’ve got nothing to lose and everything to gain.