Dear Stretchy Steve

Dear Stretchy Steve,

I’m so glad that you started incorporating a stretching routine into your workout program! All health professionals will tell you the importance of good flexibility and how limber muscles make moving through life easier.

Let’s use this time to differentiate the various types of stretching.

For Performance

Stretching before a workout can help increase athletic performance when done correctly as part of a warm up routine. A warm-up should be designed to move your body in motions similar to the action you are going to use during a workout or game/competition. If you are going to do an upper body workout, you must simulate movements to the lifts you are trying to perform. Trying to max out your bench press? Then warm up with high quality bench presses at a light weight to activate your neurons effectively. As your body starts to acclimate to the movement, begin to increase your load whether that be higher repetitions or heavier weights. Are you getting for a game of pick up basketball with your buddies? Then must simulate movements involved in that sport, ie running, cutting, jumping, etc.

Dynamic Stretching (DS) is a type of functionally-based stretching exercise that uses sport-specific movements to prepare the body for activity. It is performed by moving a joint through its full range in a challenging but comfortable motion. The goal is to prepare your body in a similar manner to the movement one is trying to achieve. DS can increase joint range of motion, increase blood flow, and increase body awareness just to name a few benefits. It also requires a fair amount of coordination, which stimulates neuromuscular activity and alertness.

Do not confuse Dynamic Stretching with Ballistic Stretching where you “bounce” into the stretch. Ballistic Stretches can be beneficial for some and should only be done with the watchful eye of a Certified Strength and Conditioning Specialist (CSCS), Certified Personal Trainer (CPT) or qualified health professional.

For Rehabilitation

If you are rehabbing an injury, stretching is very beneficial. A lot of chronic injuries occur because the muscles responsible for movement has lost its suppleness and hit a breaking point or a muscle is being worked so hard that it’s in a constant state of work. This type of injury is called a muscle strain. When a muscle is strained, inflammation attacks the site of injury. As the tissue calms down repair cells enter the site of injury to lay down new collagen. Stretching that area helps to promote better collagen and ensures that the collagen is moving in alignment with the direction the muscle is supposed to move.

Stretching to promote healing usually uses two basic types of stretching, Passive stretching and Active stretching. In Passive stretching you put your muscle into an elongated state and simply hold it for anywhere from 5-120 seconds (studies show the duration varies drastically based on the individual). For example, if you have low back pain and need to stretch your hamstrings, you can prop your foot onto a chair and simply hold it. The chair is holding the weight of your leg so you are engaging in a passive stretch.

In Active stretching, you contract the antagonist muscle (the muscle that is responsible for the opposite action). Going back to the hamstring example, you still prop your leg onto a chair, only this time, you flex your quad muscle in the front of your thigh by straightening out your knee. When you flex or shorten the quad muscle you are elongate the hamstring muscle.

To Improve Flexibility

If you have muscles that do not move within normal ranges of motion and want to improve that Dynamic stretching, Passive stretching, and Active stretch are all suitable for you. The combination of these three will best give you improved range of motion.

Before beginning, see a health professional to determine what areas need to be stretched. Over stretching a muscle can be detrimental to your body so it’s important to stretch the correct area and to do it properly.

To Decrease Overall Tension

Not everyone has muscles that are physiologically tight or have restricted range of motion. Sometimes you are carrying stress from a long day of work and your body is just generally tense. In this scenario you will benefit from stretching exercises that incorporates breath work like Yoga. Deep breaths will calm the body down, decrease cortisol and adrenaline and help get you out of that “fight or flight” mindset. Be careful not to do power yoga as that may actually increase your adrenaline levels. Instead, look for Hatha/Beginner yoga, Yin Yoga, Restorative yoga, or any type of yoga that is calming.

Contact me to get an evaluation and a customized stretching program that is appropriate for your specific needs. Or see a Personal Trainer at your local gym for more help. Good luck!

To your health,

Kim