Flexibility Matters
At Alpha Fitness, we all push hard. Whatever your fitness goal, you probably find that with your trainer, you are working harder than you ever have before. You make the time, not only for workouts with your trainer, but for extra time to do cardio respiratory workouts on your own. However, ask your self this, how much time do you spend working on flexibility? Unfortunately, flexibility is often an area of fitness that we tend to dismiss because there are not enough hours in the day to do everything we like. Perhaps you would like to be more flexible, but you’re not sure where to begin?
First of all, why should you stretch?
- To create a greater range of motion in restricted joints
- To break up scar tissue in overworked/used muscles
- To release tension from a workout
- To ease pain associated with arthritis, fibromyalgia, chronic fatigue disorder and other illnesses
- To perform better in a specific sport or dancing
- To help create a more balanced body
- To prevent injuries
Before you can start working on your flexibility, it is important to figure out which muscles need stretching. A great place to start is to ask your trainer to fully evaluate your flexibility with an assessment. From there you can begin to discuss what a proper flexibility plan should look like.
While everyone has a different body and moves in different ways, there are several areas that tend to be tight on many people. The hip flexors (the front of the hip), for example, tend to be very tight on most people because they help us to remain in a seated position. For the same reason, our hamstrings (back of the leg) are often tight because they are partially flexed when we are seated. For women who wear high heels, the calves tend to be very tight to help stabilize the ankle while walking or standing on the toes, rather than on the whole foot.
It has been long debated by exercise professionals whether to stretch before or after a workout. In recent years, the recommendations have become much clearer. If you are going to hold a stretch for more than 10 seconds it is better to wait until after your workout to help prevent injuring yourself. If you think of your muscle as a spring, imagine if you take the spring a stretch it all the way out. The spring loses its power because it is too stretched out. Conversely, if you take that spring and squeeze it as tight as it will go, it also loses power. The spring and your muscles are strongest at its midpoint.
Once you have determined which areas need stretching, it is important to understand the different methods of flexibility and when it is best to do them. While there are certainly other types, the methods that we will look at include: static stretching, self-myofascial release, active stretching, and dynamic stretching.
Static stretching is probably the most common type of flexibility work. Stretches are held for a minimum of 15 seconds and may be repeated as many times as needed to feel a “release” in the muscle. For best results, I encourage my clients to hold a stretch for 20 to 30 seconds. Static stretching is best done after a workout when the muscles are already warm and when you no longer need optimum power from the muscles. In years past, it was often suggested that it was good to do static stretching prior to a workout; however, more recent studies have indicated that this may cause injuries.
Self-myofascial release is a technique used to break up scar tissue in the muscle. It can be done using a foam roll, tennis ball, stick or other specialized tools. This technique can be done prior to a workout or separate from the workout to help ease soreness and very tight areas. Self-myofascial release works in very much the same way as when a masseuse uses their fist to press into a muscle and hold until the muscle releases. A foam roll is generally the easiest tool to use. To begin, place the foam roll under the tight muscle. After placing your body weight on the roll, explore the area. You should try to identify a few areas that are particularly tender. When you come to a tender spot, make sure that you keep breathing and hold that spot for 20 to 30 seconds, or until the muscle releases. If the area is particularly sensitive, you may need to start around the area before you are ready to get into the center. A few counter indications to self-myofacial release are a new injury, poor circulation in the affected area, and pregnancy (foam rolling the inner calves can cause premature labor).
Active stretching is another great way to restore range of motion prior to a workout. The positions are very similar to static stretching; however, you hold each position for five to 10 seconds and release, repeating the stretch 10 times. While active stretching will help return a tight muscle to a better range of motion, it will not overly stretch a muscle. This means that you will be less likely to injure yourself if you stretch this way prior to a workout.
Dynamic stretching takes a joint through its full range of motion. Because it does not require holding a position for any length of time, it is an ideal warm-up to athletic activity. Most often, the stretches imitate the movements that you will be using in your workout. For example, a baseball pitcher may do arm circles before practice or a game to prepare the shoulder for throwing the baseball. Alternating body weight lunges are a great dynamic stretch before walking and running activities because it opens up the hip flexor. Leg kicks can prepare the body for a soccer game and torso rotations are great before a golf game.
Now that you have a better idea of the types of stretching and when it is best to do them, I hope you will take the time to incorporate some or all of them into your workout program. Our bodies are amazing in all they are able to do. The more that we take care of them, the more we can accomplish in our workouts and in our daily life.