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health & fitness

Why Stretch?

What Happens

with

Stretching?

by Paula Allia, PT, DHSc, MTC, OCS

t is a common practice to stretch muscles Warming up by doing some form of cardiovascular activity
in yoga, pilates, and during exercise for 5-15 minutes should be considered beforean exercise session.
Iroutines. What is it exactly that This exercise stimulates the heart rate, gets the blood flowing, and
is so important about stretching and when warms the muscles slightly which prepares them for exercise. Pre
should stretching be done? exercise stretching can be done but this stretching should not be
Muscles are made up of protein. This
prolonged because this stretching is only done for the purposes of
protein is arranged differently in different
priming the muscles to perform. This shorter stretch can prime the
muscles throughout the body.
neuromuscular system to be ready for contracting during exercise.
Depending upon the muscle fiber
Stretching the muscle can be done in a limited range that is going
direction, motions occur as the muscle shortens (contracts) and
to be used in the exercise session and should NOT be overdone.
pulls on the tendons. The tendons attach to the bone and it is this
combination that actually creates movement. There is no need to overstretch a muscle into extreme lengths if
The contractile element of a muscle is called the sarcomere. those ranges are not going to be used. Priming the viscoelastic
During a contraction, the proteins in these sarcomeres slide closer properties of the muscle is the goal.
together to create movement. Muscles have a significant amount Immediately following your initial stretching is a good time
of sarcomeres. These sarcomeres in muscles are laid down either to start strength training. If there is a long duration between the
in series (length) or in parallel (wider cross section). Increasing two one can lose the length rather quickly and the sarcomeres can
the amount of sarcomeres in series provides the opportunity for retract back to a shorter range. Controlled movement is important
elongation and stretch while increasing muscle fibers in parallel which can stimulate collagen and allow for elongation. The fascia
contribute to a muscle's strength. (sheaths between muscles fibers) can also lengthen. Stretching
Stretching can be done either actively and passively depending
for short periods of time in the range desired can prep the muscle
upon why the stretch is being done.
fibers to work better.
Within muscles there are nervous system components that
Post exercise session, after much of the muscle has contracted
sense muscle positioning and length tension.
and been used, stretching for at least 30 seconds in a larger range
This information is relayed to the brain and this loop of
will help stretch out the sarcomeres and fascia. Over time, the
information prepares the guts of the sarcomeres for their next
move. sarcomeres can elongate and retain the strength as well as the
It has been studied and confirmed that to build strength these longer length.
sarcomeres parallel to each other have to be worked (exercised) and Positioning oneself properly is key to obtaining the best stretch.
stressed. The muscle breaks down to build up even better provided After all, the muscles attach to the tendons which then attach to
that the workout was hard enough to cause the breakdown. the ones and, if angled incorrectly, could put excess strain on the
Stretching causes sarcomeres to lay down in length (series). wrong structures. When stretching for relaxation and potential
The muscle fibers have to actually stretch in order to activate and elongation of muscle tissue, slow prolonged stretches for 30 seconds
produce more sarcomeres. Thus, stretching is the stimulus to the is key. During this time work on breathing and during the exhale
muscle for ultimate stretching and possible new length to occur there is less resistance in the body so take advantage of this to
over time. Ensuring that protein is consumed as well as water is
allow the stretch to occur. Do not push into the stretch where it is
very important in this transformational process.
uncomfortable. Patience is important if you desire good outcomes.
Here’s To Your Health! If you need help getting to a better place, please call
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Fitness Together at (239) 263-9348 (335 14 Avenue South) and
Find your niche and keep moving. we can guide you in the right direction.

Fitness Together 335 14 Ave South, Naples, FL 34102 239.263.9348 www.FitnessTogether.com/naples
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72 Life in Naples | April 2024