Part 37 - Importance of Stretching
Earlier last year I provided a range of articles focusing on areas of fitness including cardiovascular training and various strength‐based exercises, applicable to those without direct access to gym equipment. Something that I haven’t covered yet however is the importance of stretching or indeed the many types of stretches and their relevance in different areas of fitness.
Story Highlights
- Dynamic Stretches
- Good Static
- The Right Technique
- Partner Up
Dynamic Stretches
Firstly, before embarking on any kind of workout which will push the limits of the body, most of us are aware that it’s vital to warm up. The theory around stretching in this warm‐up phase has however changed substantially over recent years, now favouring movements known as dynamic stretches. This involves the constant movement of the joints whilst gradually increasing, though never pushing the limits of one’s range of motion.
Flexing and extending the arms and legs in principal directions (up, down, forwards, backwards and sideways ‐ all depending on the natural limits of each joint) as well as torso rotations are the essence of this type of stretch. Here you must be careful not to let the momentum of your muscles get carried away to extreme lengths. This is known as ballistic stretching and is NOT a warm‐up technique! It’s all about slow and controlled movements ‐ all the way.
Good Static
It is only after the body has been active that stretches become static. A great analogy to keep in mind is that of muscles ‐ as elastic bands. Take an elastic band out of the fridge and hold it under tension for any length of time and it stands a greater chance of breaking than if you start to move it gently, back and forth ‐ gradually increasing its length.
After pushing your muscles to their limit in the main component of your training then allowing them the chance to lengthen via static stretches will aid the recovery process, reducing muscle fatigue and that morning after soreness.
The Right Technique
In order to stretch a muscle in this sense, you must move the corresponding joint in the opposite direction to that the muscle contracts. In order to do this safely, no extra weight lust be put on the joint. Simply stretch until the muscle trembles slightly. This will subside and after 20 seconds ‐ aim to increase the stretch further for an additional 10 seconds.
Such stretches are often found in yoga and Pilates, hence why such disciplines also have strengthening effects. For example, contracting one buttock in order to raise the corresponding leg directly behind will naturally provide a stretch for the hip flexor muscles (front of the hip joint). Such movements are therefore used in the strength component of a workout session.
Partner Up
The use of another limb, an external object or a training partner in order to hold a stretch position ‐ eliminates the strength element mentioned above, making it is possible to hold stretches for longer and also to increase the intensity. This is the preferred means of stretching in the cool down phase of a workout.
So that’s the theory. My next instalment will help you put this into practice by describing a series of movements which include all of the above principles and all major muscle groups. Wishing you all a happy and bendy new year.
‐ David Haw
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