CARING FOR ATHLETES
STRETCHING: ITS ROLE IN SPORTS AND FITNESS
Stretching is a most important part of any athlete’s exercise program; however the reasons for stretching and the proper way to stretch are not always understood.
First is be considered are the reasons for stretching. Stretching, because it relaxes your mind and tunes up your; body, should be part of your daily life. You will find that regular stretching will also result in the following:
Reduce muscle tension and make the body feel more relaxed
Facilitate coordination by allowing for less restricted, easier movement.
Increase a joint’s range of motion
Prevent injuries such as muscle strains. A strong, pre-stretched muscle resists stress better than a strong unstretched muscle.
Prepare the body for strenuous activities such as running, skiing, tennis, swimming, cycling by signaling the muscles that they are about to be used.
Prepare muscle tissue and associated tendons for rigorous activity by increasing the blood flow through these tissues, making them more elastic-like and less brittle
What is the correct way to stretch? General concepts of stretching are easy to learn. However, you must be aware there is a right way and a wrong way to stretch. The right way: a relaxed, sustained; stretch with your attention focused on the muscles being stretched.
The wrong way (unfortunately practiced by the majority of people): a bouncing motion or a stretch to the point of pain. If you stretch properly and regularly, you will find every movement becomes easier. It will take time to loosen tight muscles or muscle groups, but time is quickly forgotten when you start to feel good.
STRETCHING FUNDAMENTALS
THE EASY STRETCH: When you begin to stretch, spend 10-30 seconds in the EASY
STRETCH. Without bouncing stretch to the point where you feel a mild tension; then
relax as you hold the stretch. The feeling of tension should subside as you hold the
position. If the tension does not subside, ease off slightly until you find a degree of
tension that is comfortable. The EASY STRETCH reduces muscular tightness and readies
the tissue for the DEVELOPMENTAL STRETCH.
THE DEVELOPMENTAL STRETCH: After the EASY STRETCH, move slowly into the DEVELOPMENTAL STRETCH. Again, without bouncing move a fraction of an inch further until you feel a mild tension and hold for 10-30 seconds. Be in control of the stretch. The tension should diminish; if not, ease off slightly. The DEVELOPMENTAL STRETCH fine-tunes the muscle and increases flexibility.
BREATHING: Your breathing should be slow, rhythmic and under control. If you are bending forward to do a stretch, exhale as you bend forward and breathe slowly as you hold the stretch. Do not hold your breath while stretching. If a stretch position inhibits your natural breathing pattern, you are obviously not relaxed. Just ease up on the stretch until you can breathe naturally.
POINTS TO PONDER
DON’T BOUNCE. Your muscles are protected by a mechanism called the stretch reflex. Any time you stretch the muscle fibers too far causes you to tighten the very muscles you are trying to stretch.
Many of us were conditioned in high school to the idea of “no pain, no gain”. We learned to associate pain with physical improvement and were taught the more it hurts the more you get out of it. Don’t be fooled. Stretching, when done correctly, is not painful. Learn to pay attention to your body; remember pain is an indicator that something is wrong.
You will find your flexibility will naturally increase when you stretch, first in the easy, then in the developmental phase. By regularly stretching with comfortable and painless feelings you will be able to go beyond your present limits and come closer to your personal potential.