Stretching for Success
By Kelli Calabrese MS, CSCS, ACE
Flexibility is a critical factor in achieving peak physical potential and preventing and treating injuries, but it is often overlooked or misused. Cardiovascular activity and muscle strengthening continue to be encouraged for optimum health. But now that America's aging baby boomers find themselves grappling with stiffness, muscle aches and joint pains, stretching and flexibility, a once-neglected component of fitness is taking the spotlight.
By increasing the range of motion of your joints, you are minimizing the chance of injury and improving you ability to move comfortably throughout a greater range of motion. In addition, developing adequate flexibility lets you move with correct body mechanics throughout the day as well as in recreational and sports activities.
The principle of specificity applies to flexibility meaning having flexibility in one joint does not transfer to other joints. Therefore, for total body range of motion, you need to stretch all the major muscle groups.
Proper stretching is one of the more helpful ways to relieve chronic pain. If you don't stretch, your muscles get tight or over stretched and weak, which leads to pain. One of the main causes of back pain is tight hamstrings. By stretching your hamstrings after each workout you can help to reduce lower back pain.
Yoga, Pilates and Tai Chi classes are becoming more and more popular at health clubs and exercise studios around the country. They teach proper stretching techniques and can enhance the mind/body connection. While you may never have pictured yourself participating in a class, many professional athletes are practicing yoga and pilates. Studies have shown that you don't have to lose flexibility with age if you maintain a regular stretching program. If you are to shy to join a class, try a private lesson or a video.
The stiffness many people associate with age actually comes from disuse. The biggest promoter of inflexibility is sitting - especially sitting with stress. With today’s technology, more and more of us sit at a computer. Most of the tension builds up in the muscles from the postures we maintain all day unconsciously. Try to keep your shoulders and neck relaxed as you sit, talk on the phone, stand, walk and even sleep.
All the stretching in the world is not going to be helpful if you maintain postures that are imbalanced and cause the muscles to tense on one side and overstretch on the other.
The following tips will help you to relieve stress while seated at your computer.
- Sit in proper posture – Both feet on the floor, backside up against the back of the chair, knees at a 90 degree angle, elongated spine and head at a natural extension. It will take work to maintain that posture initially, but eventually you will build up the endurance to sit with good posture.
- Adjust your computer – The monitor should be visible by looking straight ahead, not straining your neck to look up or down.
- Switch ears – Or better yet, use a headset or hands free phone! Using the telephone on the same side all the time, you tend to rest it between your ear and shoulder. This can cause the shoulder and neck muscles to tense which can lead to muscle imbalance, headaches, neck and shoulder stiffness.
- Take mini-breaks – By stretching at your desk, taking a walk down the corridor or better yet up a flight of stairs, you can regain the circulation lost from sitting in the same position too long.
These steps only take a few moments each day. You will be amazed, though, at how much they will help with flexibility and stress reduction. Stretching should be relaxed and natural and can be done spontaneously throughout the day as long as the muscles are warm. While there is some difference of opinion on the various methods of flexibility training, most experts agree on these guidelines:
- Stretch after exercise, when your muscles are warm and more receptive to deeper stretching. Focus on the muscle you are stretching and move your body until you feel a mild tension in that muscle. If you feel pain, you've stretched too far and need to back off.
- Breathe slowly and rhythmically while holding the stretch for at least 10 to 30 seconds, then release.
- Don't bounce, hold your breath, strain or push a muscle too far.
- Stretch daily. If time is limited, stretching all the major muscle groups (neck, shoulders, arms, chest, back, hips, groin, legs) two to three times a week will also provide significant benefits. At the very least, stretch for five minutes at the end of each exercise session.
- Never stretch a muscle that is not warmed up.
- Ideally, at 30 minutes, three times per week, should be spent on flexibility training but you can see and feel improvements with less.
It’s almost impossible to stretch too frequently, but it’s very easy to overstretch. Some people are naturally more flexible so don’t get discouraged if you are not progressing as quickly or as far. Stretching a muscle releases endorphins and serotonin, which are known as the “feel-good” chemicals.
Don’t let time constraints keep you from stretching! A mere five minutes of stretching at the end of an exercise session can make the difference in being sidelined from activity for weeks due to a nagging injury. Stretching can be your natural tranquilizer by unlocking the imbalances and tensions that build up during a lifetime of bad posture, poor diet and stress.
Stretching is the perfect complement to any sport or general fitness program. Think of it as preventative body conditioning and it’s relaxing too!