Page 44 - august2017lifeinnaples

HEALTH & FITNESS
STRETCHING TECHNIQUES FOR YOU

I t is evident in everyday activities and in sport will not be ready for the activity. Remember to listen

specific exercises that one needs the muscles to your body and understand that there should be
involved to have a certain amount of flexibility no pain with this stretching.
There are certain neuromuscular receptors
and extensibility. Stretching techniques are an
important part of a routine that should be implemented. (information carriers to the nervous system) in
The question that should be asked is what are muscles that respond to quick stretch, prolonged
you trying to accomplish when you stretch? Are you stretch, and tension. If a muscle is very tight then
looking for more flexibility or extensibility? the proper excursion of the muscle can be an issue.
by Paula Allia There are many components that affects ones If you overstretch prior to activity then your muscles
PT, DHSc, MTC, OCS flexibility in a given area. First the types of joints may not be properly prepared for what is to come.
that are involved limit motions. This, of course can be That is why dynamic stretching may be good prior
more limited with calcifications or adhesions in the to the activity.
joints. Secondly, the elasticity of the muscles, tendons, The dynamic stretch is done into a progressive
fascia, and skin (essentially all of the connective range of motion accommodating the extensibility
tissue) all play a factor. Thirdly, will the condition of of the muscles and joints that are warming up.
the muscles components allow the muscles to relax As the range improves that stretch can be done
and elongate. Even the temperature of all connective with more speed. If there is pain then use caution
tissue structures all play a role in our ability to stretch. because no stretch should be painful in dynamic
Executing the right type of stretching for the body stretching. A common stretch area for runners
is key. According to the current literature, stretching and fast walkers is the calf; muscles are stretched
What are that is done prior to activity should be executed much appropriately to handle the forces of the road and

you trying to differently than the techniques performed after the the speed of the activity. Start slow and stretch the
activities. Two types of stretching to be reviewed calf in weight bearing both with the knee straight
accomplish are called dynamic and static. In both instances, to get the calf muscles that cross behind the knee
the thought of being properly hydrated by drinking and bent to get the muscles that cross only the
when you water is very important. If one is not properly ankle/foot. If everything feels good then repeat
stretch? Are hydrated regularly the flexibility and extensibility the motion with a little more speed back and
will be affected negatively so treat your body right forth. These dynamic stretches should not be done
you looking for and HYDRATE. excessively, only enough to warm up the muscles
Prior to actual stretching it is generally good to and prepare for action.
more flexibility warm up the body by movements that will not be Once you have completed your exercises and
or extensibility? straining the body but will warm up the muscles are into the cool down phase of exercise, now a
and joints in order for the stretches to be done more static stretch can be done, holding the muscle
more fluidly and thus successfully. For example, maximally for 30 seconds and for four repetitions to
if going out for a run, it is better to walk a few stretch out the muscle from all of the contractions.
blocks to warm the tissues first and then stretch. This should be done without pain. There is no need
Either dynamic or static techniques should be for most to ever stretch into actual pain because this
done with consideration of proper joint angles so could damage the muscles. The purpose of the stretch
that stretching should not be injurious. after is to undo the tightness from the activities and
Dynamic stretching is used more when preparing for multiple muscular contractions.
activities. If possible, sport specific stretching should In summary, there are specific stretches to
be implemented in order to lessen the possibility of muscles and connective tissue and the quality of the
causing injury. When performing dynamic stretching positioning, length of hold, and proper hydration
after warming up but before the actual activity, all play a role. It is important for the body to have
stretching should be done gradually and the speed the ability to maintain healthy muscle tone and
Fitness Together and range covered in the stretch should gradually take advantage of the stretch reflexes in the body.
335 14th Ave South increase as the muscles loosen. This incorporates Choose the right type of stretching for you. If you
Naples, FL 34102 active with increasing stretching as the muscles have questions or are uncertain on how to execute
239.263.9348 warm. Full ballistic stretching is not recommended proper techniques seek out a physical therapist to
FitnessTogether.com/Naples (ie bouncing) because this could actually cause soft help guide you.
tissue injury and weaken the muscles and then they Here’s to your health!

44 Life in Naples | August • September • October 2017