Benefits Of Stretching


Flexibility can vary greatly from person to person, and even from year to year. I have seen octogenarians who can do the splits and some adolescent children who can't touch their toes. Maintaining good flexibility is very important if you exercise regularly. By using your muscles, be it swimming, riding, running or lifting weights, you are building stronger muscles and associated soft tissues in you body. This can reduce flexibility and increase the chance of injury if you don't stretch to improve or maintain you flexibility.

Sports

Some sports benefit more than others from increased flexibility. For example, a cyclist can achieve a far more aerodynamic position and hold it for longer and with more comfort, by maintaining a flexible lower back. A good stretch after a training session can also decrease recovery time and generally help avoid any stiffness the next day. Strong hamstrings are crucial in running faster. You won't get too far on a torn one. Setting aside 5 - 10 min after training sessions to take the tension out of those legs is well worth it.

The Stretch

A basic stretch is designed to gently but firmly move a muscle to its maximum extension and hold it there. Most major muscle stretches should be held for at least 30 seconds but 60 plus seconds is preferable. It's important whilst holding the stretch, not to rock or bounce. There should be some minor discomfort when you first begin your stretch but as the stretch is held, the tension in the muscle should decrease. There are various ways to help you hold a stretch. You can get a partner to assist, or you can use stretch bands, or a wall or chair can help you get the correct position for a stretch.

Increases in flexibility will take time, probably 8 -12 weeks before there are any gains in real flexibility. By this I am referring to longer range of motion of the ligaments and tendons. You will likely find that you feel more flexible after only a few sessions, but this will be due to a de-tensioning of the muscles themselves. This is flexibility you already had but due to a tightness in your muscles, had not been able to realise until you began regular stretching.

A Stretching Plan

You plan your other exercise routines, so why not your stretching? If you are enjoying a break over the off season of your chosen sport, or you are able to fit in some lower intensity workouts into your schedule,Yoga or Pilates might be for you. Don't think you're too tough for it. Pilates is an optional weekly sport activity for Australian Army troops. Besides, both Yoga and Pilates help strengthen your core muscle group and are worthy workouts in themselves. Though a regular 30 - 60 min stretching session, like Yoga or Pilates would be nice, many people simply can't fit it in to an already busy schedule. So we have try and fit it in where we can.

The best time for a stretch is after a workout, especially your tougher workouts. Include it as part of your normal warm down or in addition to it. Find a quiet place to relax and stretch out the major muscles first. Start with hamstrings, quads, chest and back. Then move on to the smaller muscle groups like calves, arms and shoulders. If you are a specialist runner, try to focus on the muscles specific for running, hamstrings and calves, If you are a cyclist, spend extra time on the quads and lower back. If you're a swimmer, spend more of your stretch time on your upper body, especially your shoulders, triceps and back. If you do all three sports, divide your time depending on which sport you just finished training for.

Weight Training

The biggest culprit for reduced flexibility is the gym. Lifting weights, unless it's for rehabilitation, is done to build new muscle fibers. When new muscle is built, the fibers are generally laid down over the top of one another. This will reduce flexibility unless addressed. A good time for stretching is between sets in the weight room. If you are engaged in serious strength training, a good 10 - 15 minutes stretching at the end of each session is recommended to maintain flexibility.

In Time and Space

Stretching is a great way to relax and wind down after a long day. Remember to breathe deeply while stretching and try to find a spot that is reasonably quiet and cool, to help you concentrate on your stretches. Some people may find it hard to work into their day, but stretching is something you can do almost anywhere. No equipment is needed - all you need is the floor. Perhaps when you are watching your favorite TV show you can climb down off the couch and fit your stretch in then. Whatever you choose, regular stretching is a great habit that you can keep up your entire life.


By Mike Holland


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