Friday, March 16, 2007

Stretching: Exactly why and when?

By Fitness Guru Connie Aronson


When something is really tight, it typically doesn't feel good. A tight waistband, a tight deadline or tight shoes all demand our attention. Tight muscles do, too.

Habitually tense muscles tend to cut off their own circulation, causing a chain-reaction of diminished blood supply and lack of oxygen, resulting in aches and pain. Tight hamstrings, for example, increase compressive forces pulling on your spine. But when is the best time to stretch? And why is it so important to include a regular stretching program?

Having great range of motion at all joints is a good thing. You're more efficient in your movements. Flexibility is one of four components of physical fitness, along with cardiovascular and muscle fitness, and body composition. Stretching allows soft tissue structures to go beyond their available length to increase range of motion. The muscle itself doesn't grow longer, although it might feel that way. Your flexibility is also specific. For example, you might be very tight in your hamstrings, but have very good range of motion in your shoulders and chest.

New findings published in The Journal of Strength and Conditioning Research suggest that you not hold stretches as a warm-up for sports. Holding stretches actually cools the body off and slows it down, rather than heating it up. Static stretching before sports that use power and strength can actually be detrimental. The neural activation in a muscle may diminish with the resulting tendon slack interfering with power output. Running is an interesting exception, in that both static and dynamic stretching improves how well you run.

For an elite athlete, regular stretching can improve performance, especially maximum and explosive strength, about 3 to 4 percent. This could mean the difference between a gold or silver medal.

No matter your fitness level, daily stretching is a great way to relax and re-energize. The American College of Sports Medicine recommends a routine that stretches all your major muscle groups, and to hold the stretches for 10 to 30 seconds. Don't bounce, to keep the muscle- spindle firing to a minimum. Keep your breathing relaxed and easy, and enjoy the sensation.

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Connie Aronson is an ACSM, ACE, and IDEA elite level certified personal trainer in Ketchum.




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