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View Article in PDFTo Stretch or Not To Stretch?
Stretching is an essential component of a complete fitness regime, yet it is often the most neglected. People tend to perceive it as too easy, time consuming, and often don’t
see measurable gains, and as a result don’t treat it as a necessary part of their fitness program. Many people do not realize all the benefits that come from a regular stretching routine.
In fact, regular, controlled stretching improves and maintains flexibility and mobility, helps to correct postural imbalances, reduces the risk of injury, relieves pain and even helps counteract the effects of aging. In addition, it relaxes the body and helps reduce stress levels. Everyone regardless of age or fitness level can benefit from stretching. By making it an integral part of your lifestyle, you will reap its many benefits. A stretch may target a muscle, or a group of muscles, but its benefits will be felt throughout the body, and even on a mental level.
Good flexibility is known to bring positive benefits in the muscles and joints. It provides ease in body movements and everyday activities. When you’re stretching it is best to target all the major muscle groups of the body which includes; calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
It is best to warm up the muscles before you stretch them. A good warm up accomplishes two things, it improves muscle extensibility and loosens connective tissues, and it gets the neuromuscular circuits firing. Warm up by walking while gently pulling your arms, or do a favourite exercise at low intensity for five minutes, any type of movement that will get the blood flowing. Better yet, stretch after your exercise – when your muscles are warm and more receptive to stretching. Heat makes connective tissues (joint capsules, ligaments and fascia) more pliable. As fascial pockets around muscles become warm, muscles can extend farther, allowing for an increased range of motion.
Focus on a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.
Resources:
Nelson, A, & Kokkonen, J (2007). Stretching Anatomy. Champaign: Human Kinetics.
In fact, regular, controlled stretching improves and maintains flexibility and mobility, helps to correct postural imbalances, reduces the risk of injury, relieves pain and even helps counteract the effects of aging. In addition, it relaxes the body and helps reduce stress levels. Everyone regardless of age or fitness level can benefit from stretching. By making it an integral part of your lifestyle, you will reap its many benefits. A stretch may target a muscle, or a group of muscles, but its benefits will be felt throughout the body, and even on a mental level.
Good flexibility is known to bring positive benefits in the muscles and joints. It provides ease in body movements and everyday activities. When you’re stretching it is best to target all the major muscle groups of the body which includes; calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
It is best to warm up the muscles before you stretch them. A good warm up accomplishes two things, it improves muscle extensibility and loosens connective tissues, and it gets the neuromuscular circuits firing. Warm up by walking while gently pulling your arms, or do a favourite exercise at low intensity for five minutes, any type of movement that will get the blood flowing. Better yet, stretch after your exercise – when your muscles are warm and more receptive to stretching. Heat makes connective tissues (joint capsules, ligaments and fascia) more pliable. As fascial pockets around muscles become warm, muscles can extend farther, allowing for an increased range of motion.
General Guidelines
Try to hold stretches for at least 20-30 seconds or longer if you can. There are different views about how long is necessary to hold a stretch to get the maximum benefit. Stretching has both neurological and mechanical effects on muscles and connective tissues. A stretch needs to be held long enough for the muscles to relax so they can be passively lengthened. As you hold a stretch, consciously relax the tight muscle and feel the myofascial tissue around it elongate. After the muscle finally relaxes, the connective tissues can begin to stretch. It takes time to lengthen tissues gently and safely. Remember to relax and breathe freely. Take several slow deep breaths while holding the stretch, and then repeat the stretch on the other side. It is important to recognize that muscles are cylindrical in shape so be sure to stretch all aspects of a muscle, not just down the middle.Focus on a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.
Resources:
Nelson, A, & Kokkonen, J (2007). Stretching Anatomy. Champaign: Human Kinetics.