Be Flexible! The Real Scoop on Stretching

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Be Flexible! The Real Scoop on Stretching

By Keli

http://fitlist.msnbc.msn.com/archive/2008/03/04/729513.aspx

Do your muscles feel stiff and inflexible? Can't touch your toes? Not

really certain when or how to stretch? Read on: You may find that

you've been stretching incorrectly all along! Stretching for injury

prevention and improved sports performance is misunderstood and

steeped in tradition.

First off, you may be surprised to know that there are actually four

different types of stretching:

1. Static -- A sustained stretch that is held and leveraged with

another limb or against gravity in order to deepen the stretch.

Example: Lying on your back and using your arms to pull your legs to

your chest.

2. Ballistic -- Your body is placed in a stretched position and then

followed with small bounces performed in an attempt to deepen the

stretch. Example: Doing the last move and then gently bouncing your

legs to your chest. This is NOT recommended, though, because it can

cause micro tears in the muscle.

3. Active -- A stretch in which the opposing muscle group contracts

and pulls the body into a stretch. Example: Reaching your arms up

overhead and pressing back to stretch the upper body.

4. Dynamic – A stretch in which the body or a limb is moved through a

range of motion. Example: Extending your arms and then moving them in

full circles.

Previously, it was believed that static stretching before exercising

would prevent injury. However, many recent studies have demonstrated

that this is not the case. Furthermore, it has been established that

performing a static stretch prior to any type of muscle contraction

slows down and weakens the muscles involved, and thus worsens

performance.

For warming up, active and dynamic stretching are actually better

techniques than traditionally performed static stretches, because

they prepare the body for exercise. They move the body through large

ranges of motion to mobilize the joints, warm up the body and " wake

up " the nervous system. Some additional examples to try: squats,

lunges, hip circles and ankle circles.

The best time to stretch for flexibility improvement is at the very

end of your workout when you are finished with your cardio and

strength exercise. Relaxing, comfortable static stretches are a

perfect way to complete your workout. Think of holding each stretch

for 30 to 60 seconds, and repeat each stretch two to four times for

best results. Better yet, get on a foam roller, which is a physical

therapy device that has recently become very popular in mainstream

fitness. Foam rolling is simple to learn, and is a highly effective

way to reduce muscle soreness and tightness.

Flexibility is an often overlooked component of fitness, but it's

important to take time for a good stretch. Stretching helps overcome

postural problems – such as the hunched-over letter " C " look -- found

in people who spend a large amount of time sitting. Stretching is

also critical for people with active lifestyles, and especially where

the activity is very repetitive, like cycling, running or swimming.

So remember, for optimal flexibility, warm up with dynamic and active

stretching, and finish your workout with some key, relaxing static

stretches and foam rolling.