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by Dr. Nicholas De Pace
Most people think of stretching as a jogger's, professional athlete's and dancer's prerequisite to performance. Actually, it's the sedentary person's life that needs relief from muscle tension and stiffness. And, when performed correctly and regularly, and in moderation, actually feels good. However, improper or excessive stretching may put you at risk of injury.
Before beginning any stretching program always warm-up for five to ten minutes by, for example, jogging in place or riding a stationary bike. Your heart rate and blood flow will gradually increase by raising the temperature of your muscles, ligaments and tendons -- vital for elasticity and optimal muscle function. And, helps prevent sprains and/or muscle tears.
There are three basic types of stretching - ballistic, static and proprioceptive neuromuscular facilitation.
Ballistic stretching, commonly performed by many beginners, should often be avoided because it involves stretching to your limit and, performing repetitive, bouncing movements done frequently at a quick pace. It can actually shorten muscles and increase your risk of tiny muscle tears, soreness and injury. However, static and proprioceptive neuromuscular facilitation stretching are performed slowly and gently, therefore, more highly recommended.
Static stretching involves gradual stretching through a muscle's full range of motion until you feel resistance or, the beginning of discomfort, by holding the maximum position for at least 10 to 30 seconds, relax, and then repeat the motion several times. For example, when toe touching, slowly roll down toward your toes, with a slight bend at your knees, then hang in this maximum down position without bouncing for 10 to 30 seconds. Then, slowly roll back up, and repeat.
Contract-relax stretching is one type of proprioceptive neuromuscular facilitation stretching performed by contracting a muscle against resistance supplied by another person then, relax into a static extension of the muscle. This method is a good way of increasing muscle flexibility because the opposing muscle is involved. A good example of this type of exercise is the butterfly stretch; an exercise that works the adductor muscles in your groin. Sit on the floor, bring your heels together up near your groin, and hold your feet together. Have an exercise partner gently push your legs down and hold for 5 seconds while trying to bring your knees upward as your partner provides the resistance. Relax, and then repeat.
Here are 11 tips for any stretching program. 1) Try stretching at least three times a week to maintain flexibility. 2) Stretching should last 10 to 20 minutes with each stretch held for at least 10 to 30 seconds. 3) To limber up your muscles and prevent muscle strain or injury, always stretch before exercising or participating in any physical sports. 4) Stretch the specific muscles required for your particular sport or activity along with a general stretch of your major muscle groups. 5) Stop stretching if you experience any pain, but not mild and/or brief discomfort, which is normal. 6) Stretching should be gradual and relaxed, not bouncy or extreme. 7) Minimize the movement of other body parts while you focus on muscles you want stretched. 8) Breathe ~ don't hold your breath while stretching. 9) Remember to always warm-up first. 10) Stretch after you exercise to prevent muscles from tightening up. 11) To enhance flexibility take up yoga -- it stretches your mind and your body. |
