Hello everyone, I have decided to discuss the issue of
stretching. This is partly because I have created a new macro-cycle for myself
and this month begins with accumulation. Stretching is a huge part of all
proper exercise programs, but I feel it has a greater importance during this
training block because of the need to hone intramuscular efficiency and
proprioception. A proper flexibility training program is essential for everyone
(regardless of sport or activity) because it plays a large role in correcting
muscle imbalance, increasing range of motion at the joint, relieving joint
stress, and maintaining healthy function of all muscles.
 |
| Flexibility training maintains healthy muscle function. |
To cover my assets I have to remind you that any techniques discussed here are for information only. They
are not intended to diagnose or treat any type of aliment or
disease. Please consult your doctor or physical therapist and get medical clearance before attempting
to perform any exercises described in SSP. If you experience any pain or
discomfort, stop and seek medical attention. As Grey Cook would say, do
not seek a fitness solution to a medical problem.
OK, now let’s discuss some stretching.
There are fitness professionals and non-professionals with
contradicting schools of thought regarding stretching. Some say do not stretch
at all, and some say stretch every day. Unfortunately, my magic eight ball
(yeah, I just dated myself if you understood that reference) is in the repair
shop. I don’t have the answer to that age old question, but I do have the
ability to produce the facts about stretching benefits and help you decide for
yourself if, when and how much you should stretch. First of all, what exactly is flexibility?
Flexibility is the normal extensibility of the soft tissues that allow for a full
range of joint motion. Extensibility is the ability of the soft tissue to be
stretched. Together they enable the body to maneuver efficiently. As we age
(and through learned movement patterns) we lose our level of flexibility and
subsequently our mobility. Incorporating regular stretching can help us
maintain physical wellness and body functions. In older adults, regular
stretching and exercise has a positive effect on the reproduction of healthy
cells. There are substantial amounts of evidence and research indicating
stretching and exercise can aid in everything from increased feeling of
wellness to cancer recovery and slowing the progression of Parkinson’s disease.
 |
| Always warm-up before stretching |
Before we begin, you should always warm-up prior to maximize
the benefits of flexibility training. Stretching cold muscles may lead to
injury. Think of it similar to bending a dry sponge. It will bend but not
smoothly, by adding a little water it becomes supple. Raising the temperature
of tissue during the warm-up, we mentally prepare ourselves for exercise,
increase our metabolic rate, increase tissue extensibility, and increase blood
flow to active muscles and the body’s oxygen exchange capacity.A good warm-up
should result in a light sweat and slightly increased respiration.
After a good warm-up, stretch
slowly and only until the point of tension (There are dynamic stretching
techniques, but it is my opinion that these should be used only by seasoned
athletes and under the instruction of a certified personal trainer or coach;
thus I will not be discussing them at this point). Avoid stretching to the point of pain. This
will trigger the body’s defense against injury called the stretch shortening
cycle and negate your efforts. If you experience pain during a stretch,
discontinue and seek medical clearance before continuing. Allow your breathing
to be natural, do not hold your breath. Imagine your muscle loosening to help
promote a feeling of relaxation.
Let’s move on to discussing self-myofascial release (SMR) also
known as foam rolling. This is a great for everyone from beginners to Olympic
level athletes. SMR is the use of pressure to release knots in the fascia. The
fascia is the outermost layer of connective tissue that surrounds all of our
muscles like one continuous sheet of Saran wrap. To perform SMR, you must
locate adhesions or knots in your muscles. These knots work against the natural
flexibility/extensibility of the muscle. Releasing them will greatly improve
the benefits of stretching and should be performed prior to regular stretching
techniques.
To perform SMR, roll the foam roller (or other SMR device) along
the targeted muscle group. You will know when you encounter an adhesion by the
increased sensitivity in a specific location along the muscle (please note there
can be several knots within the same muscle).
Once located, apply continuous pressure to the sensitive area until it
releases. Repeat this for every knot you encounter. Typical SMR locations are
the quadriceps (front of thighs), hamstring complex (back of thighs),
gastrocnemius (calves), latissimus dorsi (side of your trunk, beneath the
armpit), tensor fascia late/iliotibial band (the outside of thighs running from
hip to the knee), adductors (inside of the thigh), piriformis (outside portion
of the butt cheeks), and rhomboids (located on back between the shoulders. Some
locations may be better treated through use of a tennis ball, softball, or specialized
equipment like a thera-cane.
 |
| Flexibility is paramount in power movements |
How to SMR the Gastrocnemius
Sitting on the floor with legs extended, place foam roller
under the mid-calf. To increase the effectiveness, you can cross your legs but
this is not necessary. Using your hands, slightly lifting your glutes off the
floor, roll the foam roller along the calf area until a tender spot is located.
Hold at the tender spot until discomfort is reduced (no less than 30 seconds).
Repeat until all tender areas have been released.
How to SMR the TFL/IT band
Sitting on the
floor, lie on one side and place the foam roll near your hip area between the
floor and the lower leg. Cross the upper leg over the lower leg with foot
touching the floor to aid in balance and movement control. Slowly roll from the
hip joint to the knee taking notice of tender areas. Hold at the tender spot
until discomfort is reduced (no less than 30 seconds). Repeat until all tender
areas have been released.
How to SMR the Latissimus Dorsi
On the floor, lie on one side with an arm extended up and
roller beneath the arm pit. Slowly roll from arm pit to the waist area paying
attention to tender areas. Hold at the tender spot until discomfort is reduced
(no less than 30 seconds). Repeat until all tender areas have been released.
How to SMR the Piriformis
Sitting on the roll with it positioned at the back of one
hip. Cross leg with foot over the opposite knee. Slowly roll along the back of
hip taking notice of tender areas. Hold at the tender spot until discomfort is
reduced (no less than 30 seconds). Repeat until all tender areas have been
released.
Well, Sorry about the lack of videos in this one. I am having some technical problems and so the videos were scrapped to get this post out. I will add them later and hopefully they will be in the following blogs.
Part 2 will discuss active and static stretching and how they benefit us during specific phases of our workouts.
Everyone have a great day and stay fit.
-Reuben
