Stretching

There are many myths and misconceptions about stretching. Most weekend warriors don’t realize the benefits of stretching or the role it plays to be more than just a warm-up activity.  One of the best metaphors I give is to think of your muscles like a rubber band.  When the rubber band is warm, its elasticity is much greater than when it is cold.  Usually when it is cold it will snap and break. 

Typical Myths

• Stretching is only for serious athletes.
• People with big muscles have less flexibility.
• Stretch first before anything else.
• Can’t get hurt stretching.    
• No point to stretch after a workout.
• Only runners need to stretch.

The goal of stretching is to lengthen a muscle and move the corresponding joints through the full range of motion, thereby allowing the muscle, tendon and ligament to lengthen.  Size of muscle has no effect on elasticity, but stretching the fascia (connective tissue throughout the body) will allow more room for growth of muscle.

Advantages to stretching:

• relieve muscle tension
• keep muscles flexible, which can help your posture and balance
• lengthen muscles and increase range of motion, which helps lengthen your stride
• help prevent muscle and joint injuries by elongating and relaxing muscles
• flush lactic acid out of your muscles.

However, stretching cold, tight muscles can result in strains and possibly tears. Stretching with bad form or tight muscles is the third leading cause of injury in runners. In most arguments between stretchers and non-stretchers, it inevitably comes down to stretching helps prevent injuries, but with proper warm-up first.  Do a walk or slow jog for 5-10 minutes, then stretch.  I actually prefer jumping jacks or jump rope in order to get the whole body blood moving.  It can be done fast and in a small space.  As with most people, I try to find a nice mat or carpet and take my time stretching hamstrings and groin areas first.  Then I prefer standing stretches for calves, quads, and shoulders.   After a few minutes of stretching I will usually perform one light set of an exercise for the muscle I am training that day.  As for more intense workouts or running, once my body has cooled down a few minutes, I will also perform stretching to help relax the muscles which will also help prevent soreness the next day. 

Stretching Do's and Don’ts

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.