As a runner, sailor, surfer, and extreme-sports enthusiast, I value and promote proper stretching. As an informed student of human physiology, I cringe when I watch most people stretch. So many people stretch blatantly wrong that I wonder how they haven’t injured themselves yet. This week I address some basic stretching theory in the hopes of bettering your technique and approach.
Rules of stretching:
- Know the technique you are trying to perform, and under-stretch if you are not positive.
- Warm up before you stretch.
- Keep your stretches short. Several 6-10 second stretches are far better for you than a couple 30 second stretches.
First, let’s address the technique. If you’re not positive you’re doing it right, under-do it. An incorrectly performed stretch can permanently damage muscles and ligaments. The entire purpose of stretching is to prevent injury, not be the cause of it. It is estimated that most athletic injuries among non-athletes (normal people) come from incorrectly stretching and over-stretching. Cmcrossroads.com (link below) has a great resource with stretch descriptions for just about every muscle group you might want to work with; ask for help learning if you are not clear on how to perform any of them.
Second, stretching is not a warm-up for your workout. In order to stretch properly and effectively, the muscles need to already be warmed up. Move the muscles you are going to stretch for several minutes before you start stretching. Going for a run? Walk fast for one or two minutes first, then stretch, then start running. In some references, it is suggested that a well-performed warm-up can eliminate the need to stretch. While this is controversial, the fact remains that the stretch is not going to help cold muscles.
Third, stretch several times for a short period each rather than one or two long stretches. This serves a few purposes. First, if you accidentally overstretch, relieving the tension will minimize the damage and you can then do it right on the next iteration. Second, if you hold a stretch too long, the muscle actually automatically contracts, and the stretch becomes ineffective. This contraction only happens if you partially or completely overstretch, but, again, shorter stretches bring this to your awareness more readily than prolonged stretches. Third, by performing short stretches, you are keeping the muscles warm, as they are remaining active during the process. This means your warm-up is carried into the stretching, which is good from any perspective.
Stretching is important, but incorrect stretching will cause more harm than good in the long run. Follow a few simple guidelines and you’ll get far more benefit for your time.
Resources:
- Five Fantastic Stretching Exercises from Debbie Pitchford
- Dr. Stephen M. Pribut’s Sport Pages: Stretching
- Stretching and Flexibility
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Healthy thoughts,
Jeff
