STRETCHING

In comparison to strength and aerobic fitness, the benefits of stretching seem to go unnoticed. While the range of motion of joints around the body may be predetermined, we can all work on improving the flexibility of our muscles. The right way to stretch should be determined by your goals, specific muscle groups and the sport in which you participate. Increased flexibility is just one of the many positive effects of regular stretching.

Stretching

Muscles are the body’s means of movement. Skeletal muscles, or those attached to the bones, generally run across one joint, although some, such as biceps, run across two joints.

Muscles work by contracting and pulling the connection on one bone towards the connection on the other. To do this requires strength. But a muscle also needs length to generate force in a contraction. If a muscle is strong, but not long, muscle damage can occur, particularly in a fast movement. If it is long but not strong, little force will be able to be generated.

It is important to regularly stretch a muscle, therefore, to:

  • Decrease the risk of injury
  • Allow full development of opposing muscle groups
  • Increase mobility and decrease problems of lack of mobility associated with increasing age.

Other reasons for stretching include:

  • Tension relief and relaxation
  • Improvements in posture
  • Decreased pain and mobility problems associated with ailments such as arthritis and muscle tension
  • Improved circulation.

Stretching, therefore, is an important part of overall fitness. It should be combined with other programs of strength and aerobic conditioning. However, stretching is not in itself a means of developing aerobic fitness or burning body fat.

How to Stretch

There are four main types of stretching, three of which are commonly used in exercise programs. The fourth, which is called ‘ballistic’ or ‘bouncing’ stretching, is now no longer recommended because of the possible damage this can cause to the muscle tissue.

The other three types of stretching are:

  • Static Stretching

    This involves the gradual stretching of a muscle to a position where it is held, without bouncing, for from six to thirty seconds. This is a safe and effective way of stretching muscle and is best suited for the cool-down phase of exercise programs.

  • Proprioceptive Neuromuscular Facilitation (PNF) Stretching

    This involves four stages: stretching the muscle; contracting the muscle against an immovable resistance; relaxing the muscle; then moving further into the stretched position. PNF stretching is best suited for the cool-down phase of an exercise program, recovery from injury, and for stretching before sports and athletics.

  • Range-of-motion (ROM) Stretching

    This form of stretching arose from a concern that some people tend to over-stretch when executing passive or PNF stretches. ROM stretching involves moving a muscle through its full range of motion,with increasing repetitive movements. This type of stretching is best suited for stretching immediately before a period of vigorous activity.

Stretches can be carried out at any time. However, it is always preferable to be warmed up before stretching by a brisk walk or light jog on the spot. For maximum benefits, stretch three or four times per week – either in conjunction with an aerobics program or independently.

Do not stretch past a point of pain.