August 7, 2011

• Stretching for better exercise impact

  Health

  

  MANILA, Philippines - If you're a fitness buff, you'd know that stretching can do wonders. But which part of the exercise regimen should you do the stretching? Before, trainers would advice us to do some stretching prior to a marathon. That's where the lunges would come in. However, current research revealed that stretching before the exercise, per se, is not as beneficial as we thought it to be. Still, this doesn't mean that you should eliminate stretching from your routine, on the contrary, the benefits of stretching is just too many for you to forget it, so, it would be wise to incorporate your stretches after a heart-pumping session.

  Stretches are more useful after your muscles have warmed up. In fact, if you do your stretches at the beginning of your exercise regimen, evidence have shown that there will be higher chances of injury, like getting a pulled muscle, perhaps? This is because a cool muscle is less pliable, thus it would be like forcing a stick to bend, of which we all know what would happen next, right?

  When doing your stretches, it would be better to start up and end down, meaning, you start with neck stretches and end with ankle stretches. There is no science behind this, just for you to ensure that all major muscles are nicely stretched. Should you want your stretching to be function specific, then focus on the muscle that you tend to use more. Example, runners can benefit more if they stretch their quads, hams, shin muscles, and calf.

  So, why stretch?

  Stretching has loads benefits. Ever wonder why you could no longer reach your back when you reach a certain age? Age has nothing to do with it. Inactivity is the primary culprit. It seems that as we age we tend to find comfort in inactivity, doing nothing but be pampered by our super cozy couch in front of the TV, believing that household chores (which, in fairness, could be exhausting) is enough physical activity for our ageing body.

  Because of this, our muscles shorten and adapt to the kind of activity that our body is used to. It would no longer be at its optimum. That is why with minor activity we tend to develop muscle aches and injure easily. Stretching increases the flexibility of muscles, allowing us to do more than we thought we could achieve.

  Stretching also helps minimize soreness of our muscles after an exhausting activity, let's say, a long run at the park or lifting heavy loads at the gym. More importantly, it helps prevent injuries, corrects postures, makes you more mobile (allowing you to actually reach your back), improves blood circulation (which, in itself, brings plenty of benefits for the body), improves coordination, and relieves stress, as stretching relaxes tensed muscles.

  Stretching, however, would have no effect, or worse, could do damage if not done properly, regardless how simple the concept may seem to be. Here are tips that could make your stretching session more beneficial:

  1. Don't bounce. Stretching is about stretching. It's not about bouncing. Ballistic stretching increases the chances of your muscles getting injured, although this may produce the same result as static stretching. Aim for the safer choice, which is for you to first bring the segment of the body you want to stretch to its end range, and then slowly apply a stretch force, holding it in position for at least 30 counts, or even 60 if you can. Do this at least twice.

  2. Observe proper body alignment. Body alignment is very important, otherwise, you might be stretching the wrong muscles. Make sure the surface where you are performing the exercise on is firm, stable, and comfortable. Remember that the direction of stretch should be opposite the direction of the action of the muscle to be stretched. So, if you want to stretch your quads, bend your knees to the point where you start to feel the muscles on the front of your thigh to stretch. Stand upright while doing this; don't bend your hips. Also, don't allow the knee of the extremity you're stretching to move ahead of the other. Hold on to a stable object to give you balance.

  3. Breathe and relax. The reason for stretching is to allow your tight muscles to relax, not to tighten it further. So, make sure not to hold your breath. Instead, let it flow freely and allow your muscles to relax. Just feel your muscles as you release all those tensions and stress.

  4. Remember the other side. You wouldn't want to walk on a limp, so stretch both sides. However, there is such a thing as selective stretching. This is when you stretch a particular muscle while allowing another to tighten or just be as it is. An example for this would be scoliosis, which can be caused by wrong posture. When a muscle on one side of the spine is tight, this pulls your body to that side, thus your scoliosis. In order to be relieved from this condition, a scoliotic patient is encouraged to stretch away from the tight muscle. The stretched side is not to be stretched further or else its muscles will be weakened, worsening one's condition.

  5. Don't forget your warm up. Stretching prior to starting your exercise regimen can also be good for you, however, you must never forget to warm your muscles up before doing the stretch. A five to ten-minute general body exercise would do the trick, and so would a hot compress to the specific muscles that you intend to stretch. Warming one's muscles would make it more pliable and thus more responsive to stretching.

  6. Consult a professional. Physical therapists are trained to train individuals on how to use their muscles more efficiently. That is why many professional sporting teams would have a professional PT as part of their support group. PTs are not only equipped to treat patients with impairments and disabilities, but they are also trained to help come up with an exercise regimen that could help the training of professional athletes even more effective.

  First published in The FREEMAN, the Philippine's longest running regional newspaper and a member of the PhilStar Group.

  
  

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