What’s New in Stretching
For as long as I can remember stretching was advocated to prevent post-competition muscle soreness, reduce or prevent injuries, improve performance and improve range of motion. However in recent years, stretching has been under the health microscope and the benefits scrutinized by experts from all corners of the world.
There is no doubt stretching is beneficial for a variety of reasons. A regular stretching and flexibility program integrated into your fitness routine will improve your circulation, range of motion, posture, decrease joint stiffness and muscle tension. It can also relieve stress through relaxation.
The controversy arises when we mention that stretching prevents injuries, prevents delayed muscle soreness and improves performance. Recent studies even mention that static stretching prior to your activity could even hinder performance.
The most common stretching techniques include static stretching, contract-relax and several different forms of dynamic stretching. Yoga is a form of dynamic stretching and has become a popular stretching method because it involves stretching, proprioception and strengthening. Two other dynamic stretching techniques, Active Isolated and Proprioceptive Neuromuscular Facilitation have shown to be very effective in regaining muscle flexibility but require assistance from a trained professional.
The technique used most often and also most recognized is the static stretching method. Static stretching is exactly as it says, Static meaning no movement. You stretch the muscle to the point of tension and statically hold the position for 10 – 30 seconds and repeat usually 3 times. Although it has been shown to be a very effective method at maintaining muscle flexibility it can’t be said that it reduces your risk of injury or improves performance.
With repeated stress and trauma from exercising, muscle fibers develop micro-tears, which subsequently heal with scar tissue. Scar tissue does not have the same mechanical and functional make-up of muscle and is also not as flexible. Muscles develop tension and decreased flexibility over time from the repeated trauma.
The objective of stretching is to teach proprioceptors in the muscles and tendons to lengthen and learn the active movement pattern and retrain the scar tissue into active muscle. Neurological pathways of movement are created, stored and remembered, because of this; the push in recent years has been toward a more active movement-based stretching style instead of the traditional static method.
The addition of these new dynamic, active and yoga style stretching techniques have transcended the traditional static one. The belief is that you want the stretching movements to be more sport and activity specific. Static stretching remains an important tool for maintaining joint range of motion and muscle flexibility. But on race day you need to activate those trained neurological pathways with a more active stretching technique.
Remember that stretching should be done on a regular basis for it to be effective. Stretching should always be done after a proper warm-up and focus on the muscles you use the most during your sport or activity but don’t forget about some of the other major muscle groups. Stretching should never cause pain or be forceful. Combine both static and active stretches with no bouncing into your routine. In all, your stretching routine should take as little as 10 to 15 minutes.
Static stretching remains an integral part of any fitness program or routine, however investigate and learn the newer active stretching techniques and incorporate them into your pre-training, event or competition routine for increased movement flexibility training.
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