Introduction
We all know that stretching is good for us. It started in physical education class when we were young and carried on throughout our athletic and physical lives. Stretching primes the muscles for activity by increasing their range of motion. This puts less strain on the muscle at any position and protects it from injury.
Today, studies are providing new information about this phenomenon and, fortunately, the benefits of stretching listed above are still true. Conversely, new information is showing most of the types of stretches you did in grade school were actually detrimental to your physical performance.
We all know that stretching is good for us. It started in physical education class when we were young and carried on throughout our athletic and physical lives. Stretching primes the muscles for activity by increasing their range of motion. This puts less strain on the muscle at any position and protects it from injury.
Today, studies are providing new information about this phenomenon and, fortunately, the benefits of stretching listed above are still true. Conversely, new information is showing most of the types of stretches you did in grade school were actually detrimental to your physical performance.
Static Stretching Static stretching involves holding a stretch in one position for a certain duration of time. This was the golden standard of stretching throughout our lifetime. Sitting on the ground and reaching for your toes became a norm of all physical activity. But, new studies are actually arguing this theory and, intuitively, it makes some sense. For example, if your going to go for a run, how would |
doing a quad stretch like in the picture to the right help prepare you? It wouldn't. First, before you exercise, your muscles are stiff and cold, making them more brittle. They need to be "warmed up". Does holding a stretch provide any source of heat? The counter to this question usually is, "Why am I able to stretch further after holding the position for an extended amount of time?" Turns out this occurrence has nothing to do with the muscle being primed for activity. Your body is able to stretch further because your perception of discomfort decreases over time, so you are more willing to push the stretch further. Static stretching also intuitively doesn't make sense because running is a motion, not a held position. It requires function of the muscles throughout their entire range of motion. How does holding a stretch in one position prime the muscle at every other position. Static stretching has actually been shown to inhibit complete muscle fiber recruitment for up to 30 minutes after. Not only are your muscles unprepared for the activity, they also have conflicting messages from the brain resisting them from functioning optimally.
Performance Stretching: Dynamic Dynamic stretching involves moving the muscles through their range of motion at very low intensities (about 40% max). This style of stretching makes more sense because it solves all the issues we were facing with static stretching. Most importantly, it warms the muscle up be circulating blood throughout the body and to the muscles that are going to need it. Also, it primes the muscles for vigorous activity by introducing the full range of motion of the muscle at light resistance. And there is more... Physiologically speaking, dynamic stretching doesn't just prime your muscles. It also primes your mind. Studies have shown that light exercise, like dynamic stretching, can facilitate a more efficient neural pathway from your |
brain to your muscles. This means that when you commence the vigorous activity, your brain will already have developed the most efficient pathway and can recruit more muscle fibers to be used.
In Conclusion
Dynamic stretching is the means to optimize your workout so you can get the most out of your efforts. It will keep you safe by preventing injury and help you increase your flexibility. So, at the least, start your workout with a short jog. Next week I will follow up with some of the best warm up exercises so you can perform to your fullest.
In Conclusion
Dynamic stretching is the means to optimize your workout so you can get the most out of your efforts. It will keep you safe by preventing injury and help you increase your flexibility. So, at the least, start your workout with a short jog. Next week I will follow up with some of the best warm up exercises so you can perform to your fullest.