Benefits of Stretching Part 1

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