Page 72 - LIN-November-2024-web-file

Stretching allows for better
health & fitness
flexibility,
blood flow,
efficiency
of the muscle and
the neuromuscular
complex.

by Paula Allia, PT, DHSc, MTC, OCS
tretching is an important part of the There are lots of theories out there in regards to how to stretch:
exercise regime. As one ages, muscles can Static Stretching: This technique is done by maintaining a static hold
Sget stiff and lose their ability to freely on the muscle for a certain amount of time. This provides a stimulus to
stretch to their ideal length, causing stress and the muscle to stretch. Also, prior to this technique, there can be some
strains on the body. Additionally, due to diet, relaxing techniques that can enhance the outcome with the additional
the quality of foods and depleting soils, many rhythmical rotation prior.
nutrients that help our muscles, nerves and Dynamic Stretching: This technique is done where the muscles on one
joints are diminished. That means that what side of the joint are activated. This activation allows for relaxation on
you are eating does not always provide the the opposite side of the joint to occur.
nutrients that you think you are getting. Let’s Ballistic Stretching: This technique may be used by allowing bouncing
address the stretching. movements. It is NOT recommended for relaxation. Some people
It is time to take matters into your own hands. Proper stretching use this technique to prepare a muscle for activities they are about to
allows for better flexibility, blood flow, and efficiency of the muscle participate in.
and the neuromuscular complex. It is most beneficial when done with Peripheral Nerve Facilitation: Some techniques utilize the connection
proper positioning of the joints to avoid strains on the wrong tissues. of the nervous system and how it affects the neuromuscular
It is not beneficial to stretch people cold. A muscle can be components. By utilizing these techniques, best assisted by a
stimulated by doing warm up activity such as walking or spinning professional, the muscle MAY lengthen.
on a stationary bike if stretching the lower extremities. This slight Specific Myofascial stretching: Muscle has layers of fascia and
increase in body temperature and increased blood flow will allow for stretching this fascia can allow for the elongation of muscle tissue as
stretching with less of a chance of pulling or damaging a muscle. there is more freedom in the tissue when the myofascia is no longer
A massage gun could also possibly be used to help to relax a muscle restricted.Finding the right people to help develop a stretching
for stretching. It is important to actually focus on stretching the program is advantageous. When and how stretching is done is the
muscle and not overly stretching joints while keeping in mind that key to success. If the goal of stretching is to lengthen muscles more
the surrounding myofascia is also being stretched. permanently, then performing stretches for the right amount of time
The best amount of time to perform a static stretch is 30seconds and repetitions will help reach that goal. Consider:
and up to 4 repetitions of the stretch with rest in between. Slow Drink plenty of water so Improve the nutrients that
breathing out will usually decrease the body’s resistance and that tissues will be hydrated assist in flexibility like essential
coordinated breathing can be advantageous to the stretch. 1properly and allow for change.2fatty acids and magnesium.
The amount of stretch and knowing if muscles are 1 or 2 joint
muscles is important. Sometimes the proximal part of the muscle will There should not be There needs to be the right
stretch and sometimes the distal will, depending on the positioning pain with stretching. amount of time for stretching
and stretch that is being applied. 3Incorporating breathing 4to achieve long lasting effects.
It is also important to note that stretching should be done with and opening up the lungs, thus If you have been stretching
the surrounding muscles and joints in mind. You do not want to opening the rib cage, can be and more flexibility is
stretch one area at the detriment of another. This seems like common beneficial. 5not evident, perhaps the
sense, but sometimes it goes unrecognized.
techniques being used are
Here’s To Your Health! either not enough or the wrong
techniques for you.
Enjoy the process!
Fitness Together 335 14 Ave South, Naples, FL 34102 239.263.9348 www.FitnessTogether.com/naples
th
72 www.LifeInNaples.net