Stretching for Flexibility

Paula Allia
PT,DHSc,MTC,OCS

Stretching is an important part of the exercise regime. As one ages, muscles can get stiff and lose their ability to freely stretch to their ideal length, causing stress and strains on the body. Additionally, due to diet, the quality of foods and depleting soils, many nutrients that help our muscles, nerves and joints are diminished. That means that what you are eating does not always provide the nutrients that you think you are getting. Let’s address the stretching.

It is time to take matters into your own hands. Proper stretching allows for better flexibility, blood flow, and efficiency of the muscle and the neuromuscular complex. It is most beneficial when done with proper positioning of the joints to avoid strains on the wrong tissues. It is not beneficial to stretch people cold. A muscle can be stimulated by doing warm up activity such as walking or spinning on a stationary bike if stretching the lower extremities. This slight increase in body temperature and increased blood flow will allow for stretching with less of a chance of pulling or damaging a muscle.

A massage gun could also possibly be used to help to relax a muscle for stretching. It is important to actually focus on stretching the muscle and not overly stretching joints while keeping in mind that the surrounding myofascia is also being stretched.

The best amount of time to perform a static stretch is 30 seconds and up to 4 repetitions of the stretch with rest in between. Slow breathing out will usually decrease the body’s resistance and coordinated breathing can be advantageous to the stretch.

The amount of stretch and knowing if muscles are 1 or 2 joint muscles is important. Sometimes the proximal part of the muscle will stretch and sometimes the distal will, depending on the positioning and stretch that is being applied. It is also important to note that stretching should be done with the surrounding muscles and joints in mind.

You do not want to stretch one area at the detriment of another. This seems like commonsense, but sometimes it goes unrecognized. There are lots of theories out there in regard to how to stretch:

Static Stretching: This technique is done by maintaining a static hold on the muscle for a certain amount of time. This provides a stimulus to the muscle to stretch. Also, prior to this technique, there can be some relaxing techniques that can enhance the outcome with the additional rhymical rotation prior.

Dynamic Stretching: This technique is done where the muscles on one side of the joint are activated. This activation allows for relaxation on the opposite side of the joint to occur.

Ballistic Stretching: This technique may be used by allowing bouncing movements. It is NOT recommended for relaxation. Some people use this technique to prepare a muscle for activities they are about to participate in.

Peripheral Nerve Facilitation: Some techniques utilize the connection of the nervous system and how it affects the neuromuscular components. By utilizing these techniques, best assisted by a professional, the muscle MAY lengthen.

Specific Myofacial Stretching: Muscle has layers of fascia and stretching this fascia can allow for the elongation of muscle tissue as there is more freedom in the tissue when the myofascia is no longer restricted. Finding the right people to help develop a stretching program is advantageous. When and how stretching is done is the key to success. If the goal of stretching is to lengthen muscles more permanently, then performing stretches for the right amount of time and repetitions will help reach that goal. Consider:

1. Drink plenty of water so that tissues will be hydrated properly and allow for change.
2. Improve the nutrients that assist in flexibility like essential fatty acids and magnesium.
3. There should not be pain with stretching. Incorporating breathing and opening up the lungs, thus opening the rib cage, can be beneficial.
4. There needs to be the right amount of time for stretching to achieve long lasting effects.
5. If you have been stretching and more flexibility is not evident, perhaps the techniques being used are either not enough or the wrong techniques for you.

Enjoy the process!