Kenneth Gardner
IMPROVE YOUR exercise programme by including exercises that work all the major joints of your body by stretching their associated muscles. Stretching techniques vary from simply stretching the muscles during your regular activities to a more advanced method based on patterns of muscle reflexes.
Improper stretching techniques can do more harm than good; an understanding of how the various types of stretching affect the muscles empowers you and ensures a safer and effective exercise routine.
Static stretching
Gradually stretch the muscle and hold the stretch for 10 to 30 seconds. A slow stretch causes less stress on your stretch receptors and the muscles will stretch further and safer.
Ballistic stretching
The muscle is stretched suddenly in a bouncing movement such as touching your toes repeatedly in rapid succession in a ballistic stretch of your hamstring muscles. Such high, sudden impact is less effective in stretching the muscles and also less safe.
The PNF stretching technique (Proprioceptive Neuromuscular Facilitation)
This technique uses the reflexes of both the joint receptors and muscles to cause a greater raining effect. It involves contraction of the muscles followed by relaxation, that is, the muscle is contracted before it is stretched. The recommended formula is to contract the muscle for about six seconds and then stretch it for 10 to 30 seconds.
PASSIVE/ACTIVE STRETCHING
Stretching can be done either passively or actively.
In passive stretching an outside force or resistance provided by yourself, a partner, the force of gravity or a weighted object, is used to move your joint through its range of motion.
Active stretching is experienced when a muscle is stretched by the contraction of the opposing muscle. The contraction of the opposing muscle produces a reflex that relaxes the muscle that is to be stretched. This allows more stretch with less risk of injury. Stretching exercises should be performed at least three alternate days each week, the more frequently stretching is done, the greater the benefits.
Stretching should be done when the muscles are warm. It can be done as a part of your warm up or as a part of the cool down routine. Warm muscles stretch further, move easily and safer than cold muscles.
WORK ALL THE MAJOR JOINTS
Your programme should include exercises that work all the major joints of the body by stretching their related muscles, and performing at least four repetitions of each stretching exercise. Try to stretch a little further with each repetition.
Relax and breathe normally as you stretch, and try to relax the muscles that are being stretched, and at the same time do not stretch to the point where you experience any pain. You should do all stretching exercises on both sides of the body. Increase the intensity and duration gradually. Improved flexibility is a long-term process, especially when you have ignored it for too long.
MAINTENANCE OF FLEXIBILITY
There is a wide variation in our joint flexibility which depends on specific variables including the distensibility of the joint capsule, muscle temperature and muscle density. Other tissues, such as ligaments and tendons also affect our range of motion. The lack of flexibility in areas such as the lower back is associated with chronic lower back pain. Therefore, preventive and rehabilitative exercise programmes should include activities that promote the maintenance of flexibility.
Exercises that require substantial flexibility are not recommended for older, less flexible persons. Maintaining adequate levels of flexibility will enhance your functional capacity and reduce injury potential. Regular stretching will also counteract the usual decline in flexibility that is associated with ageing.
Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
