To stretch ... or not to stretch, that is the question.

The WHAT, WHEN, WHY and HOW of increasing muscle flexibility and joint range of motion (ROM).

Contributed by James Greenwood, Innovative Fitness 

We are all aware of the benefits associated with Resistance training, spending time doing Cardio-Vascular training and being physically active on a daily basis.

There are a number of components that make up physical fitness, including aspects such as Strength, Speed and Cardio-Vascular capacity to name a few.

The one component many us seem to avoid or spend the least amount of time working on is Flexibility.

What is flexibility?

Flexibility can best be defined as the absolute range of motion that can actively be attained at a joint or a series of joints, and Stretching is a method for improving flexibility. Stretching is simply the process by which the muscles and the supporting connective tissues, acting at a joint, become elongated.

There are a number of methods that can be used to increase Flexibility and joint ROM. These include: Static stretching (The stretching position is held statically for a predetermined time period), Dynamic stretching (A controlled movement of a body segment through its full ROM) and Ballistic stretching (The momentum of a body segment is used to "increase" the joint ROM - injury is always a concern when stretching Ballistically) and finally Active stretching (Joint ROM is increased by using force generated by opposing muscle groups over certain joint.

It is essential to understand that the best increases in ROM and flexibility are achieved with a combination of Active, Dynamic and Static stretching, and the incorporation of some Advanced modalities  such as : Proprioceptive Neuromuscular Facilitation (PNF) and Self Myofascial Release (SMR)

PNF requires an understanding of the Anatomy and Physiology of the Musculo-Skeletal system, while SMR requires a Foam Roller (a cylindrical tube of compressed foam about 50cm long and with a diameter of 15cm), and a fairly good tolerance for a discomfort.

PNF is an advanced form of stretching, while SMR involved a process similar to what takes place in the massage environment.

Now we know what the different modes of stretching are, the question arises WHEN should stretching take place and WHY?

The debate has been raging over the last couple of years not about if stretching should be done, but rather when certain methods should be implemented, and which one provides the most benefit to the individual.

Here is a brief breakdown of the outcomes of the debate thus far, and some sample stretches that can be used:

• Before physical activity Dynamic stretches such as: leg swings, arm circles and side-to-side hip swings can be implemented. These can be introduced after a 3-5 minute, low intensity cardio-vascular warm up, such as walking, light running or spinning on a bicycle.
• After physical activity, Static Stretching of the main muscle groups used in the activity is recommended, and SMR of the same muscles can be completed.
• After being in a static position for an extended period of time(sitting or lying), make use of Static and Dynamic modalities.

The "WHY" of stretching has any number of reasons, and the benefits associated with increased ROM and Flexibility enormous to individuals of all ages and all levels of physical conditioning.

Below are a few of the more common reasons for starting a program to increase your ROM and Flexibility:

• Stretching increases flexibility and flexible muscles can improve both your performance in physical activity but also the quality of your daily life.
• Stretching increases joint ROM which lead to better balance which in turn helps keep you more mobile and less prone to tripping and falling.
• Stretching improves circulation that means more oxygenated blood and nutrient rich blood move into the muscle being stretched, decreasing the muscles recovery time. Furthermore, it assists with the flushing out of Lactic Acid and Metabolites after activity.
• Promotes better posture by lengthening the musculature that has become shortened thanks to remaining in one position for an extended period of time. The best example are the Hamstrings at the back of the thigh which become shortened thanks to the hours we spend in the seated position with our knees in the bent position.
• Stretching relieves stress by helping to relax tense muscles often associated with stress.
• Stretching can help to reduce the risk of injury and increase athletic performance by prepraring the muscle and joints for the coming activity,

But the most important points to keep in mind when thinking stretching are:

1: Do it regularly (a daily stretch is optimal)

2: Breathe deeply and relax because tension while stretching increases the tightness of muscles - relaxed breathing assists the muscle relax and thus lengthen.

3: Do not rush the stretching process (view it as part of the your training regime - stretches can be held for 45 to 60 seconds)

4: Stretching should not be painful. but there will, however, be an element of discomfort.

5: Try to vary the stretches used  - variety is the spice of life.

About James Greenwood:

James Greenwood has a post graduate degree in Exercise Science and is NSCA (National Strength and Conditioning Association) Certified as a Strength and Conditioning Specialist.

He has been training athletes and non-athletes for ten years, with customers ranging from Ironman podium finishers to customers who have never exercised before.

James uses his expertise and passion for health, fitness and taking part in events to help you realize your ultimate fitness goals.

www.innovativefitness.com

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