Why stretch?
Stretching is useful for both injury prevention and injury treatment. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. The reason is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively. Stretching is also thought to improve recovery and may enhance athletic performance. The latter has not been fully agreed upon in the medical literature, but improved biomechanical efficiency has been suggested as an explanation. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory function.
How to Stretch.
There are three methods of stretching:
Static, ballistic, and proprioceptive neuromuscular facilitation (PNF), static is the method recommended for the majority of athletes since it is the least likely to cause injury.
To get the most benefit from your static stretching routine while minimizing injury, stretching should be done after warm-up exercises. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention.
Static stretching is done by slowly moving a joint towards its end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. Within a session, each subsequent stretch of a particular muscle group seems to give progressively more flexibility. A set of 3 to 5 stretches is probably sufficient to get the maximum out of the routine.
Alternate between agonist and antagonist muscle groups (eg. quadriceps and hamstrings), and alternate sides. It is also a good idea to start with the neck and progress down to the feet. This enables you to take advantage of gains in flexibility from the previously stretched muscle groups. Stretching should also be done after the workout. The post-workout stretch is thought to aid in recovery.
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| Muscle-tendon Unit Failure; Slow vs Fast stretching |
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| Muscle-tendon Unit Failure: Active vs Passive stretching |
Why am I so tight?
There is considerable variation in baseline flexibility between individuals. There may also be variation within a given individual (eg. flexible shoulders but inflexible hips, or flexible right hamstring, but tight, inflexible left hamstring). Genetics, injuries, and abnormal biomechanics all play a role in these differences. One shouldn't try to make big gains in flexibility in a short period of time. Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility. Some people will enthusiastically embark on a stretching program, but then quit two weeks later because they haven't seen any benefit. Be patient and consistent. It takes a long time.
Relax
It is very important to relax during the stretching routine. It should not be a rushed event. Don't think about your job and don't look at others working out. The "I've got to hurry up and do this so I can go" attitude is counterproductive. This is a time to slow your breathing and to free your mind. Some athletes will employ mental imagery while stretching. In this relaxed state, the athlete visualizes proper form in preparation for training or competition.
When not to Stretch:
Following muscle strains or ligament sprains
When joints or muscles are infected, inflamed or hurt
When sharp pains are felt in the joints or muscles
Final words
If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional.
Pavel Tsatsouline on stretching
I have trained Soviet commandos to DO SPLITS IN THREE TO SIX MONTHS whether
they liked it or not. Now that I have turned into a capitalist running dog I will teach you too.
When I'm done with you, you'll have the flexibility of a mutant.
...Or else!!
Pavel Tsatsouline, Master of Sports
Stretching in America is a cult. Every fitness-junkie guru preaches flexibility. They growl, they drool and they promise hell to the infidels who don't or won’t stretch. Yet the stretching methods they offer are at best laughable, at worst dangerous.
Americans lose flexibility as they grow older because they are used to relying on the elasticity of their tissues. A lifetime of activity builds up micro trauma in our muscles, tendons and fascia. When it heals, a scar is formed. It pulls the wound together, making the muscle shorter. Some American doctors believe that relaxed stretching after exercise can prevent the muscle from healing at a shorter length. That point of view gives credibility to some sick stretching methods.
Listen to this: no muscles run from one leg to the other. No tendons, no ligaments, nothing but skin. Like the wheels on your Land Rover, your legs boast independent suspension. That means you should be able to bring the other leg out at the same angle and do a split without stretching a thing.
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| Front Split |
So why can't you? Fear. Tension. The muscles tighten up and resist lengthening. Russian scientists
call it antagonist passive insufficiency. Based on your previous experiences sitting all day or performing monotonous labour, or exercising incorrectly your nervous system has picked the favourite length for every one of your muscles and prefers to keep it that way.
Whenever you reach too far compared to this standard, the stretch reflex kicks in and reins your muscles in. If you try something really aggressive that you have never done before, for instance splits, the stretch reflex panics and stiffens up your muscles with all its might. Comrade, it is not short muscles and connective tissues that make you tight; it is your nervous system, ‘the muscle software’ that refuses to let your muscles to slide out to their true full length!
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| Side Stretch |
A muscle with pre-depression connective tissues and more scars than a prize fighter is still long enough to display as much flexibility as allowed by its associated joints. Master the muscular tension and you will be as flexible as you want to be, at any age.
(from Relax Into Stretch, by Pavel Tsatsouline)
