How to Stretch Properly

How to Stretch Properly

1. When to Stretch

Stretching needs to be as important as the rest of our training. If we are involved in any competitive type of sport or exercise then it is crucial that we make time for specific stretching workouts. Set time aside to work on particular areas that are tight or stiff. The more involved and committed we are to our exercise and fitness, the more time and effort we will need to commit to stretching.

As discussed earlier it is important to stretch both before and after exercise. But when else should we stretch and what type of stretching is best for a particular purpose?

Choosing the right type of stretching for the right purpose will make a big difference to the

effectiveness of our flexibility program. Here are some suggestions for when to use the different types of stretches.

For warming up, dynamic stretching is the most effective, while for cooling-down, static, passive, or Proprioceptive Neuromuscular Facilitation (PNF) PNF stretching is best. For improving range of movement, try PNF and active isolated stretching; for rehabilitation, a combination of PNF, isometric, and active stretching will give the best results.

So when else should we stretch? Stretch periodically throughout the entire day. It is a great way to keep loose and to help ease the stress of everyday life. One of the most productive ways to utilize our time is to stretch while we are watching television. Start with 5 minutes of marching or jogging on the spot then take a seat on the floor in front of the television and start stretching.

Competition is a time when great demands are placed on the body; it is therefore vitally important that we are in peak physical condition. Our flexibility should be at its best just before competition. Too many injuries are caused by the sudden exertion that is needed for any sort of competitive sport. Get strict on stretching before competition.

2. Hold, Count, Repeat

For how long should I hold each stretch? How often should I stretch? For how long should I stretch?

These are the most commonly asked questions when discussing the topic of stretching. Although there are conflicting responses to these questions, it is my professional opinion that, through a study of research literature and personal experience, what follows is currently the most correct and beneficial information.

"For how long should I hold each stretch?" This question causes the most conflict. Some text will tell us that as little as 10 seconds is enough. This is a bare minimum: 10 seconds is only just enough time for the muscles to relax and start to lengthen. For any real benefit to our flexibility we should hold each stretch for at least 20-30 seconds.

The time we commit to our stretching will be relative to our level of involvement in our particular sport. So, for people looking to increase their general level of health and fitness, a minimum of about 20 seconds will be enough. However, if we are involved in high-level competitive sport we need to hold each stretch for at least 30 seconds and start to extend that to 60 seconds and beyond.

"How often should I stretch?" This same principle of adjusting our level of commitment to our level of involvement in our sport applies to the number of times we should stretch each muscle group.

For example, the beginner should stretch each muscle group 2–3 times. However, if we are involved at a more advanced level in our sport we should stretch each muscle group 3-5 times.

"For how long should I stretch?" Again, the same principle applies. For the beginner, about 5–10 minutes is enough, and for the professional athlete, anything up to two hours. If we feel that we are somewhere between the beginner and the professional, we should adjust the time we spend stretching accordingly.

Please do not be impatient with stretching. Nobody can get fit in a couple of weeks, so do not expect miracles from a stretching routine. Looking long term, some muscle groups may need a minimum of three months of intense stretching to see any real improvement. So stick with it – it is well worth the effort.

3. Sequence

When starting a stretching program it is a good idea to start with a general range of stretches for the entire body, instead of just a select few. The idea of this is to reduce overall muscle tension and to increase the mobility of our joints and limbs.

The next step should be to increase overall flexibility by starting to extend the muscles and tendons beyond their normal range of movement. Following this, we work on specific areas that are tight or important for our particular sport. Remember, all this takes time. This sequence of stretches may take up to three months for us to see real improvement, especially if we have no background in agility- based activities or are heavily muscled.

No data exists on what order we should do our stretches in. However, it is recommended that we start with sitting stretches, because there is less chance of injury while sitting, before moving on to standing stretches. To make it easier we may want to start with the ankles and move up to the neck, or vice-versa. It really does not matter as long as we cover all the major muscle groups and their opposing muscles.

Once we have advanced beyond improving our overall flexibility and are working on improving the range of movement of specific muscles, or muscle groups, it is important to isolate those muscles during our stretching routines. To do this, concentrate on only one muscle group at a time. For example, instead of trying to stretch the hamstrings of both legs at the same time, concentrate on the hamstrings of only one leg at a time. Stretching this way will help to reduce the resistance from other supporting muscle groups.

4. Posture

Posture, or alignment, while stretching is one of the most neglected aspects of flexibility training. It is important to be aware of how crucial it can be to the overall benefits of our stretching. Bad posture and incorrect technique can cause imbalances in the muscles that can lead to injury, while proper posture will ensure that the targeted muscle group receives the best possible stretch.

In many instances a major muscle group can be made up of a number of different muscles. If our posture is sloppy or incorrect, certain stretching exercises may put more emphasis on one particular muscle in that muscle group, thus causing an imbalance that could lead to injury. For example, when stretching the hamstrings it is imperative that we keep both feet pointing straight up. If our feet fall to one side, this will put undue stress on one particular part of the hamstrings, which could result in a muscle imbalance.

How to Use Stretching as Part of the Warm-up

Lately, I have been receiving a lot of questions regarding the latest studies and research findings on stretching, and the most popular question that is asked concerns the role that stretching plays as part of the warm-up procedure.

Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm-up, and some people are under the impression that stretching should be avoided altogether.

This is a very important issue and needs to be clarified. The following information is provided to dispel some common myths and misconceptions about stretching and its role as part of the warm-up procedure.

What has science got to say?

Most of the studies I have reviewed attempt to determine the effects of stretching on injury prevention. This is a mistake in itself and shows a lack of understanding as to how stretching is used as part of an injury prevention program and the warm-up.

Stretching and its effect on physical performance and injury prevention is something that just cannot be measured scientifically. Certainly you can measure the effect of stretching on flexibility with simple tests like the Sit and Reach test, but then to determine how that affects athletic performance or injury susceptibility is very difficult, if not near impossible.

One of the more recent studies on stretching supports this view by stating that: Due to the paucity, heterogeneity, and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury. (Weldon 2003). To put the above quote in layman's terms, there have not been enough studies done and the ones that have been are not specific or consistent enough.

The greatest misconception

Confusion about what stretching accomplishes as part of the warm-up procedure is causing many to abandon stretching altogether. The key to understanding the role stretching plays can be found in the previous sentence - but you have to read it carefully.

Stretching ... as part of the warm-up!

Here is the key: stretching is a critical part of the warm-up, but it is not the warm-up.

Do not make the mistake of thinking that doing a few stretches constitutes a warm-up. An effective warm-up has a number of very important key elements that work together to minimize the likelihood of sports injury and prepare the individual for physical activity.

Identifying the components of an effective and safe warm-up, and executing them in the correct order, is critical. Remember, stretching is only one part of an effective warm-up, and its place in the warm-up procedure is specific and dependent on the other components.

The four key elements that should be included to ensure an effective and complete warm-up

procedure are:

1. The general warm-up: This phase consists of 5 to 15 minutes of light physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow, and increase muscle temperature.

2. Static stretching: Next, 5 to 10 minutes of gentle static stretching should be incorporated into the general warm-up to gradually lengthen all the muscles of the major muscle groups and associated soft tissues of the body.

3. The sports-specific warm-up: During this phase, 10 to 15 minutes of sport-specific drills and exercises should be used to prepare the athlete for the specific demands of their chosen sport.

4. Dynamic stretching: This component involves a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement. The force of the bounce or swing is gradually increased but should never become extreme or uncontrolled.

All four parts of the warm-up are equally important and any one part should not be neglected or thought of as not necessary. The four elements work together to bring the body and mind to a physical peak, ensuring that the athlete is prepared for the activity to come.

Please note the following three points:

1. Dynamic stretching carries with it an increased risk of injury if used incorrectly.

2. The time recommendations given in the above warm-up procedure relate specifically to the requirements of a serious athlete. Adjust the times accordingly if your athletic participation is not at a professional level.

3. Recent studies have shown that static stretching may have an adverse effect on muscle contraction speed and therefore impair performance of athletes involved in sports requiring high levels of power and speed. It is for this reason that static stretching is conducted early in the warm-up and is always followed by sports-specific drills and dynamic stretching.

What conclusions can we make?

Stretching is beneficial when used correctly. Remember, stretching is just one very important component that assists in reducing the risk of injury and improving athletic performance. The best results are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercises.