One of the most common questions I get from clients and students is about stretching. Whether it’s asking when to stretch, what to stretch, how to stretch or wanting specific stretches for specific muscle groups, there is a lot to think about. Yet it’s not always an easy answer.
What kind of stretching should I do?
There are three types of stretching techniques that can be used; Dynamic, Static and Ballistic. Dynamic stretching involves lightly stretching through movements. Swinging your arms back and forth can be considered a Dynamic stretch. Static stretching involves holding a stretched position. Reaching for your toes with straight legs and holding that position would be considered a static stretch. Ballistic stretching involves bouncing rapidly in a stretch to push beyond your normal “static” position. Ballistic stretching should only be done by athletes who know there flexibility well, or supervised by a professional.
When to stretch:
Before physical exertion, one should do either dynamic stretches or light static stretches. Do NOT hold a static stretch for too long before physical exertion; typically hold no more than 12 seconds. Muscles are like rubber bands. If you take a rubber band out of the package and stretch it out immediately, it will snap (just like muscle would if you didn’t stretch it before asking it to forcefully move). On the other hand, if you take a rubber band out of the package and constantly stretch it out over a long period of time, it begins to get droopy and looses its elasticity. The muscles do the same thing if stretched out for too long before exertion. This can lead to sluggish movement, which can lead to injury. So what you’re left with is to remove the rubber ban from the package and warm it up between your hands and lightly stretch it. This leaves it ready for flexible elastic movements without snapping. Your muscles will do the same if warmed up and lightly stretched; they will be at peak performance!
During exertion it is ok to do light stretches as it will keep the blood flowing through the muscles. However, for the same reasons mentioned in the previous paragraph, don’t hold those stretches for too long.
After exertion is when long stretches should be done. These stretches help alleviate muscle soreness, increase flexibility and cool the body down. Dynamic stretches may also be used at this time.
Note that it’s also a good idea to stretch first thing in the morning and before you go to bed at night. Morning stretches can help wake you up and get the blood moving, as well as helping to prevent injury. While stretching at night before you go to bed can help relax the muscles which will help you get to sleep and maintain restful sleep.
What to stretch:
Essentially you should stretch your whole body whenever you take the time to stretch. However, that can take some time. So if need be, you can stretch out specific areas. If you did, let’s say, a leg work out. Then you should focus your stretches on your legs.
How to stretch:
This is a tough question, and the one most people ask me about. “My ______ muscle is really sore/tight, how do I stretch it?” And, “what stretches should I do?” I can give someone a list of basic exercises, but it may not stretch what they need it to stretch. It’s really more about moving around and finding the spot you need to stretch and then just holding that position for awhile. You may find yourself in a weird, freaky looking position that would even make a yoga practitioner blush, but if it hits the muscle you’re trying to stretch, then its working. There are, however, some basic static stretches that everyone should do on a regular basis to keep the body limber for daily activity. They are as follows:
Hamstring stretch ““ Either standing or seated, straighten your legs together and reach for your toes. Note that you want to keep your back as flat as possible, don’t let it get rounded.
Straddle stretch ““ Spread your legs as far apart as possible and keep them straight. Reach to the middle, between the legs. Again, keeping your back straight not rounded. You can also stretch towards one leg and then the other in the same fashion.
Butterfly stretch ““ Bring your legs in, pressing the bottom of your feet together with your knees bent and pointed outward. Grab your ankles with your hands and press your elbow against your knees to push down your knees towards the floor. Again, keep your back straight.
Quad stretch ““ Either from standing or lying on your side, grab your ankle from behind your body and pull your leg behind you to stretch the front of your thigh, your quads.
Spinal twist stretch ““ Seated on the floor, keep one leg straight while stepping your other leg over the straight leg and placing your foot flat on the floor (knee bent and in the air). Place your opposite arm on the outside of the bent knee and turn away looking behind you. Again, keep your back straight.
Arm cross stretch ““ Place one arm across your body and hold it there with the other arm to stretch your shoulders.
Tricep stretch ““ Bend your arm and point the elbow straight up. Place your other hand on the back of that elbow and press it backward to stretch the back of your arm and shoulder.
Chest stretch ““ Place your arm against a wall or post, and then turn your upper body away to stretch your chest and shoulders.
While there are numerous benefits to stretching, from improved performance to injury prevention, there is one benefit in particular that most people over look when it comes to stretches, and it could save a lot of pain and money. One should make it a point to stretch out their lower back and legs, even if they are not overly active. It’s estimated that about 50% of Americans have constant or recurring back pain. Lower back pain is one of the top reasons for a medical visit here in the states. Yet the majority of it can be relieved, or never injured in the first place, if one would simply stretch their lower back and hamstrings on a regular basis as well as doing some simple exercises to strengthen the muscles around the spine. Add proper nutrition to the list and back pain will likely elude you! Tightness in the lower back muscles and weakness around the core wreak havoc on the spine and pelvis! So get to stretching and live a life of reduced pain and few medical bills!
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