In The Stretch

In the Stretch by Adam Rinde, ND

Many exercisers think they get by without stretching. This belief is understandable as ongoing debates and research persist refuting the benefits of stretching to prevent injury, improve performance, or enhance muscle recovery. Regardless, there is still an important role that stretching and "warm-up" plays in your exercise conditioning.

The goal of stretching is to return hypertonic (tight) muscles to a normal tone and resting length, thus improving joint range of motion (termed flexibility). In theory, a joint moving within its normal range of motion will function better and less likely be injured. Pioneered by the work of Vladimir Janda, MD we know that certain muscle groups trend on being hypertonic, including, but not limited to: Latissimus dorsi muscles, Hamstrings, Iliotibial Band/Tensor Fasciae Latae mm, Erector Spinae muscles , Calf Muscles, and Hip Flexors. In most people these muscles are likely to benefit from some type of warm-up or stretching.

There are many different forms of stretching starting with basic to more advanced including:

• Static Stretching: The exerciser places a muscle at the end of its range of motion and holds the position for 20-30 seconds. This is a generally safe, easy to perform, and moderately effective way to stretch hypertonic muscles.
  
• Proprioceptive Neuromuscular Facilitation (PNF): Involves alternating brief contractions and brief stretches of a particular muscle group. This form of stretching has actually been shown to improve range of motion compared to static stretching.
  
• Dynamic Stretching: a type of stretching and warm-up that involves movement mimicking patterns performed in sport. This is a combination of a warm-up and flexibility training that is quite effective and used by many athletes.
  
• Self Myofascial Release: This technique releases trigger points on the surface layer of your muscles (myo-fascia). Trigger points indicate areas (fascia) which are surrounding the muscle tightly and reducing movement. Using a tennis ball or a foam roller, the exerciser places the roller/ball on certain pressure points for 20-30 seconds.
  

General tips for stretching and warming up:

• Warm up using a slow jog, brisk walk, elliptical trainer, or stationary bike for 5-10 minutes before stretching vigorously. A warm muscle is more responsive to stretching techniques.
  
• If performing a static stretch do not overstretch or stretch when pain is present. Report pain with stretching to your health professional
  
• Avoid advanced stretching techniques like ballistic stretching. While appropriate for certain elite athletes, they may not be appropriate for the general population.
  
• Master static stretching before moving onto more advanced stretching techniques. Static stretching allows you to gain an awareness of your tight muscle patterns and is relatively easy and safe to perform. Consider learning more advanced techniques like self-myofascial-release, dynamic stretching, or PNF to gain greater results.
  
• Have a Functional Movement Screen or Deep Squat Test performed so you can understand your unique flexibility training needs. Many trainers, physical therapist, or sports medicine minded physicians can perform this test.
  

Stretching and warm-up is very important. They adequately "wake-up" your body and prepare it to perform and withstand the demands of exercise. My recommendation for stretching and warm-up integrates static stretching, dynamic stretching, PNF, and self myofascial release. Through this I find the body is aptly prepared to exercise. So, come on people lets stretch!

Adam Rinde, ND, ACSM-HFS. Is a Licensed Naturopathic Physician and Certified Health and Fitness Specialist. He practices in the Puget Sound area specializing in Family Medicine, Physical Medicine, Chronic Inflammatory Diseases, and Exercise. You can visit him at www.soundintegrative.com or email him at drrinde@soundintegrative.com.