The Stretch
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Flexibility is one of the most neglected aspects of physical fitness. Michael James explains why we should want it and how to get it.
Most of us can remember being exhorted to sit up straight, put our shoulders back and stomach in for the sake of a better posture, or touch our toes and bend to the side to improve our body's suppleness. We were usually cajoled into doing these sorts of things by an enthusiastic Phys. Ed teacher passing down age-old wisdom from yesteryear.
It is only in recent times that flexibility has come to be regarded as an essential component of our physical fitness and well being. Preevent warm up and body stretches were often regarded as annoying, particularly by Aussie Rules Footballers who saw it as an imposition and a nuisance, curbing their enthusiasm to get out and "have a kick". Indeed many regarded flexibility as solely the realm of the nimble, agile ballet dancer, high flying gymnast or circus contortionist, twisting his body into grotesque shapes. Mae West was heard to say "I was engaged to a contortionist once, but I broke it off because I couldn't see things from his angle".
While the average person won't need to aim for the agility and suppleness of a Nureyev nor the bodily twists and turns of Mae West's fiance, flexibility is still vitally important. Flexible muscles and joints enable us to move freely, increase our range of motions and lessen the likelihood of soft tissue injuries to vulnerable areas like the lower back, hamstrings, groin and calves.
Flexibility not only helps in performing sporting skills but can also aid in everyday tasks like gardening, lifting, household chores or the need for sudden bursts of energy like running for the bus. Flexibility is not the ability to touch the toes, do the splits or perform the can-can. What we are referring to is the ability of joints to move through their full range of motion.
It is important to realise that there are a number of inherent limitations to one's range of motion. This is so because muscles, ligaments, joint capsules and tendons are limited by their anatomical structure. A good example is the elbow which is a hinge joint. The associated limbs and muscles of the forearm move only in flexion/extension with no hyperextension or lateral movement. In contrast the hip -a ball and socket type joint, can move forward and backwards, laterally and in full rotation.
Range of motion also varies greatly between individuals. Some people's inherent anatomical structure makes it easier for them to bend and stretch. Bear this in mind when introducing a flexibility component to your exercise program. You should only stretch to your own limitations -don't try and compete with people who have a much greater degree of muscle and joint elasticity.
METHODS Of STRETCHING
There are three common methods of stretching:
- Static Stretching. Here the muscle is stretched slowly to its full range and is held for 15 -30 seconds. It is important that you breathe freely. Do not hold your breath.
- Ballistic Stretching. Ballistic stretching is -done with a bouncing, jerky movement. This form of stretching is not recommended as it can lead to a tear in the muscle fibres.
- Proprioceptive Neuromuscular Facilitation (P.N.F.) P.N.F. Stretching refers to partner assisted stretching. Here the joint is stretched to its full range of motion until the person senses tightening. This position is held for 8 to 10 seconds. As soon as this is completed the muscle relaxes and is challenged by the partner gently forcing additional movement. This movement is continued until tightening, whereupon the stretch is again held for 8 to 10 seconds.
This type of stretch is particularly useful for sports performers. It should be done with care and control by an experienced person as P.N.F. can lead to injury by pushing a joint past its limit too quickly and forcefully.
For the beginner, static stretching is recommended because it is done in a controlled fashion, so decreasing the likelihood of injury.
SOME IMPORTANT POINTS
It is important to warm up prior to stretching, to enable blood to flow to the extremities, ie. arms and legs, to get the body ready for physical activity. Stretching a cold, tight muscle could lead to muscle tearing. Brisk walking, light jogging and cycling are ideal warm up activities.
You should concentrate on total body flexibility, not just one body part. Naturally if you are participating in a specific high powered activity like sprinting, squash or Aussie Rules, it is advisable to devote more time to stretching specific muscles like the hamstrings, thighs and groin. If you are playing a racquet sport, some upper body stretches will be useful.
There are many different stretching exercises. Some of the traditional exercises like toe touching are not recommended. Consult with a qualified Physical Educator prior to embarking on a stretching programme to ensure you are exercising within safe limits.
Today you will notice sporting teams and individuals practising pre and post event stretching drills as an integral part of their participation. These exercises are considered so essential that many Australian Football League clubs actually fine their players if warm ups are not completed.
THE IMPORTANCE OF ABDOMINAL STRENGTH
Abdominal strength is another factor which is necessary for good flexibility. Weak stomach muscles can lead to a protrusion of the abdomen or the commonly called "pot belly". This pot belly can result in the pelvis tilting out of alignment causing the lower lumbar vertebrae to impinge. This often leads to localized muscle soreness in the lower back and in acute cases a painful nerve impingement condition like sciatica. A strong set of abdominal muscles will not only look more appealing, it will also result in improved posture and less likelihood of back problems.
To help strengthen the back a few abdominal exercises should be incorporated into your routine. Bent knee sit ups and abdominal curls are good exercises for the waist area.
STRETCH YOUR FITNESS LIMITS
The inclusion of a flexibility component in your exercise programme need not be a long, drawn out public performance. A few static stretches for upper and lower body prior to and after activity should take only 10 to 15 minutes. This short space of time will not only help improve your range of motion, it will also aid in warming and stretching the muscles before activity and cooling the body and preventing blood pooling in the legs after activity.
Remember to walk or jog or cycle lightly prior to stretching. Follow these simple guidelines to flexibility training and you will be able to reach for the sky and make ends meet without stretching your fitness beyond the outer limits.