Determined To Succeed

Good morning, everyone, and T.G.I.F.!

Excuse me for a moment while I streeeeeeeeeeeetch…

Ah, that first stretch (especially combined with a yaaaaaaaawn) always feels so good in the morning. Actually, there are so many times when stretching feels so good throughout the course of the day – like when you enjoy a great get up/stretch after sitting in your office chair for too long working on a project or before and after a great workout in the gym (like I do with my martial arts training).

Stretching is awesome yet stretching is so often neglected at the end of a training session because you’re too tired to do anything else. Or you rush through each stretch not getting the full benefit of each one. I have found stretching to be key in my workouts. Like I enjoy the steam room after a visit to my gym, I enjoy stretching. That has become my new steam room. It allows the muscles in my pudgy legs and arms to warm up, fending off strain, cramping, soreness, and other dangers that can occur when cold muscles are worked too quickly. Stretching also increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training (which is absolutely true. I’d hate to feel how sore I’d be if I didn’t stretch after my training sessions).

I did a bit more research. According to the Mayo Clinic, “Stretching your muscles helps you maximize the range of motion of your joints. This allows you to fully contract your muscles. Stretching can also prevent little tears in a muscle or tendon that occur when you force a joint to go through its full range of motion when the tissues are too tight.”

However, stretching itself can be dangerous if not performed properly.

Stretching without a small warm up can be dangerous as you could injure your muscles if stretching them when they are cold. At least 3 to 5 minutes of cardiovascular activity is recommended to warm up the muscles sufficiently. For example, a quick, easy, light-footed walk is sufficient to warm up the legs. Moving the arms in a slightly exaggerated motion during this walk will warm up the arms as well. Swaying slowly or shifting weight from side to side also eases the body into a stretch. If muscles have been at rest for a while, they are cold and harder to flex. Trying to stretch out a colder muscle is sometimes painful, feels too tight, and can lead to tearing, pulling, or straining.

Static stretches are the most beneficial stretches. These stretches isolate specific muscles for a few breaths. Each major muscle group should be stretched slowly and with control, holding each stretch for 1 to 3 sets of 10 to 60 seconds. Hold each stretch at the point of mild tension or tightness, not to the point of pain.  Static stretches work to lengthen muscles and lead to flexibility. When stretches are held, the involuntary reflex most likely will not be engaged.

Bouncing during stretching, called ballistic stretching, can be detrimental and does not lead to more permanent stretching. Instead of holding the muscle in a stretch position, the body bounces, stretching the muscle further with every bounce. This activity can be dangerous because it causes stress on the joints and can lead to hyper-extending a muscle by not being able to judge just how far a stretch is possible. It also may engage the natural reflex of the golgi tendon which takes over the bouncing and does not offer any benefits to flexibility.

He, he. I said golgi…it’s not often you get to work in a word like golgi in anything (but I digress).

The areas of the body more prone to injury are joints like the knees and the rotator cuff (shoulder). Sudden movements or twisting can cause tears in tendons or ligaments that take months to heal. Therefore, during a stretching session, focus on different stretches at each joint. Try stretching the arm across the chest and then behind the head to stretch out different muscles in and around the shoulder. Also, stretch the calves, hamstrings, and quads in the legs to support the knee joint.

When not to Stretch (heads up, my friends):

·         Following muscle strains or ligament sprains

·         When joints or muscles are infected, inflamed or hurt

·         After a recent fracture

·         When sharp pains are felt in the joints or muscles.

People with poor coordination are more likely to be injured because they may lose balance or not be able to stand in the proper position for a stretch. Also, people who do not lead active lifestyles or beginners are more likely to injure themselves than those familiar with physical fitness routines. Tight people are likely to injure muscles. Tight people are people whose muscle is tight all the time because of weight training. Finally, age plays a factor. Typically, an increased age equals an increased risk for injury simply because the body ages (ugh, so that’s another thing to look forward to in life. Great!).

As I said yesterday, to ensure safety, anyone(!) who wants to begin a fitness program should consult with a doctor. Then ask a medical or fitness professional for the best exercise regimen for you. I can’t say that enough.

So, as we begin the weekend just remember the importance of a good stretch. No matter what exercise you can/choose to do, a good streeeeeeeeeeeeetch is important to increase safety and overall flexibility…

…not to mention it feels damn good before and after.