Every day of our lives we use our muscles. They work hard for
us, they pull loads, push heavy things, and carry us wherever we need to go. We
really do ask a lot of them...and they never whine… well, not in the literal
sense anyway! When we are constantly using our muscles, they are in effect
getting shorter by contracting constantly. Our muscles are elastic and they do
go back to their natural resting state, although if they are continually being
used without being stretched in any way or form, they will give up on us and
not work as optimally as they could.
Really, stretching and any form of strength training should
go hand in hand, they complement each other. When we are engaging in strength training,
our muscles are performing constant repetitions, and over time, they will begin
to shorten as a result of these multiple contractions being performed. It is at
this point when our muscles need to be stretched out! When the resting length
of a muscle is shortened is when we will begin to notice the pain associated
with it. It is here that we will notice a decreased range of motion in the
muscle as well as a lack of strength due to the pain in the muscle.
Our muscles are very flexible by nature and they can stretch
up to 1.5 times their own length, although if we don’t look after them, they
can become hard like rock and lose their flexible status. When this occurs, our
muscles are more prone to injury, and in extreme cases even snapping or tearing
of the bone. Imagine this: the muscle
becomes tight and therefore pulls on the tendon and ligament which is attached
to the bone, as a result of this, the muscle is not a healthy loose tissue as
it should be… it has become tight and taut like a violin string and therefore
more likely tear or snap.
Our flexibility comes from the integration of several bodily
factors, and these are our joints, ligaments, tendons and muscles. The focus of
stretching is on the muscle itself, so it can remain soft, supple and pliant. Attached
to the muscle is the tendon which then attaches to bone. The focus is on the
muscle and not the tendon because elongation of the muscle leads to increased
performance, whilst stretching of the tendon of ligament can lead to general
decreased stability when over-stretched. It is important that we do not overstretch
as this can be just as bad as not stretching and injure us as well. A gentle,
easy stretch relaxes the muscle, which lets them release and grow longer, but a
stretch that is too intense or too severe can tear the muscle and put you out
of action.
Stretching
Essentials
Before we begin a stretching routine, we first need to
ensure that we stretch safely and effectively, so we need to make sure that we
use proper technique. Stretching incorrectly can do more harm than good. Bodily
alignment is always important. Similar to correct lifting technique, if we are
not holding our bodies strong, we will risk injury.
·
We should focus on major muscle groups such as
our quads, hamstrings, chest and back, as well as stretching the muscles that
we have just used in the workout or in whatever we were doing. Similar to
performing compound exercises (multi-muscle, multi-joint), when we work one
muscle, we are working another along with it.
·
It is important that we hold our stretch and do
not bounce, as bouncing when we stretch can cause injury to the muscle… in
particular to a cold one.
·
Hold your stretch. It is important to hold each
stretch for at least 30 seconds, as it is when the muscle has been stretched
for this amount of time that benefits will be seen. If the area you are
stretching is a problem area or is particularly tight, it might be beneficial
to hold it for longer.
· Breathe. Sometimes to find the beauty in the stretch we
need to ease into it. This can take a while, and some people hold their breath
during the stretch for whatever reason. Take your time in the stretch.
At the end of a tough workout -cardio or resistance
training- stretching can be the last thing we want to do. It can be time-consuming
and may seem pointless, although stretching could well save you from severe
injury in the future, so take the time to do it. There are multiple benefits to
be seen which include, increased physical performance, increased range of
motion and increased longevity. Stretch at least three times a week for 15
minutes to maintain muscular health, or daily if you want to increase your flexibility
dramatically.
Yours in Health,
Ben.
References
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