Cincy Chic - Sensible Fitness: Focus on Flexibility

Sensible Fitness: Focus on Flexibility

Written by Doug Gibson, on 18-08-2008 22:32

Sensible Fitness: Focus on Flexibility
Stretching is a powerful part of any exercise program. Our fitness guru tells us why — and how — to include stretching in your fitness routine.

Question:
When is the best time to stretch, before or after exercise?
—Melinda

Answer:
Wow, what a great question, Melinda! It is a great question because so many people think that they are stretching to improve flexibility or to prevent injury when in fact they may not be doing either one! There has been a lot of attention on this topic lately, and you may be surprised with my answer.

Traditionally, stretching has been performed along with a warm-up prior to exercise, in an attempt to prevent injury. Some also may perform stretching after exercise to prevent soreness. There is very little scientific evidence that shows that stretching will prevent injuries, as most injuries are linked to muscle weaknesses and inadequate warm-up or aerobic conditioning. There is also very little proof backing the theory that stretching can ease the soreness you feel 24 to 48 hours after a workout.

It is important that you look at your goals before you engage in a stretching program. If you are an athlete participating in ballet or gymnastics, where flexibility is critical, stretching is very important. But studies have shown that stretching actually decreases walking and running economy and may not be desirable for these activities. In sports such as football, wrestling or other activities that require joint stability, stretching may not be recommended at all. Try telling that to the football coach whose qualifications are a beer-belly and the fact that he played football 30 years ago!

If your goal is to improve your flexibility or range of motion, it is important that you engage in a stretching program multiple times per week. When stretching, you are not only stretching the muscle, but also the tendons that connect the muscles to your bones, and the collagen, which is a fairly tough connective tissue. A mild and comfortable stretch that many people perform may not be enough to actually gain flexibility with these strong tissues of the body.

Think of your tissues as a rubber band when you are stretching. Your tissues have an elastic range where the tissue returns to its original shape/length when the stretch stops, just like when you stretch a rubber band a little bit. You also have an elastic limit in which the tissue will not return to its original shape/length, like when you stretch a rubber band to its limit. And lastly, you have what is called a plastic range that goes from your elastic limit to the point where the tissue ruptures (ouch!), and in this range you have permanent tissue deformation.

Enough tissue-talk, here is what I think is best for your stretching routine:

Stretching should be performed after warming up because warm tissue stretches much easier.
Stretching can be done before exercise if indicated, but many experts including myself only recommend stretching after exercise.
Perform slow but slightly aggressive stretches, and hold each stretch for 30 seconds and repeat up to three times.
To increase flexibility, perform three to five sessions each week.
Do not bounce or make quick ballistic movements while stretching.
Try to relax while stretching, despite the discomfort. If your muscles ìguard," or contract, to prevent a stretch, you will not be stretching the muscle.
Remember a proper warm up, adequate strength and good cardiovascular conditioning is the best defense for preventing injury.

I am sure many of you may be surprised by some of the information I have shared today. There are many misconceptions in the world of fitness, and I hope I have cleared up any questions on the topic of stretching. Take a look at the link included to see some common stretches. Keep your questions coming because I can save you time and energy while giving you great results!

Click here or on the play button below to see Doug demonstrating appropriate stretches.

Doug Gibson
		About the author:
		Doug Gibson is a columnist for Cincy Chic and President of Sensible Fitness Personal Training Center in Blue Ash, Ohio, which specializes in women’s fitness programs. E-mail him at doug@sensiblefitness.com.
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