The Importance of Stretching

A study about stretching was recently featured in the New York Times.  Researchers at the Nebraska Wesleyan University discovered that runners with tighter hamstrings were found to have better muscle economy, and thus could run faster, than those with more flexible hamstrings.  The research study concluded that stretching was overrated and unnecessary, something to be desired only by aspiring ballet dancers or gymnasts.

Stretching is important in many areas of life, regardless of how active you are.  Joseph Pilates once said that “if your spine is inflexibly stiff at 30, you are old.  If your spine is completely flexible at 60, you are young.”  This applies to your entire body.   Too often, our lifestyle does not offer opportunities to move our bodies, which affects the nutrient supply to muscles, tendons, discs and ligaments.  Practicing Pilates and faithfully stretching reinvigorates you, increases your energy level, and helps you feel healthier and stronger.  Various aspects of our lives require attention – our physical bodies, our work, our family, and other responsibilities.  The key to balancing all of this is to stay flexible, both mentally and physically.

When you exercise, your muscles are being stressed.  The muscles respond to this by contracting, or shortening, its’ fibers.  Over a prolonged period of time, and without stretches to counter this, muscles become stiff and range of motion is decreased.   Down the road, this can lead to daily discomfort or pain – I have plenty of clients with tight shoulders, necks, hips and lower backs to prove it – and can increase your chance of injury.  Even if you’re not going to try out for the US Gymnastics team, it’s incredibly important to stretch daily.

In order to get results, however, stretching must be performed properly.  A few tips on stretching:

DO:

• Make sure your muscles are warm – don’t stretch cold muscles, as this can easily cause an injury.
• Breathe deeply all the way through a stretch – this ensures that you are giving your muscles oxygenated blood.
• Stay hydrated – your muscles need fluid to perform their best, and being hydrated will increase the benefits of stretching.
• Stretch evenly – be sure you get both sides equally, and stretch all your muscle groups.
• Stretch for the right length of time – hold each stretch for at least 10-30 seconds (30 seconds is preferable, but you may need to start with less time), but never more than 60 seconds.
• Listen to your body – mild tension during a stretch is normal, but pay attention to what your body is telling you and don’t go too far.  Hold the stretch where it is comfortable.

DON’T:

• Don’t bounce back and forth – this creates confusion for the muscle fibers and can result in pulling a muscle.
• Don’t lock or overextend your joints.
• Don’t overstretch – be patient.  Regaining flexibility takes time.  Never force your joints to go further than they want to.
• If it hurts, don’t do it. Stretching should create slight tension, never pain.

As with all exercise routines, you are encouraged to speak with your health care provider if you have specific questions regarding your particular body or exercise goals.

Tweet This Post