TO STRETCH OR NOT TO STRETCH????

HEY YOU! YEAH, YOU!

How do you get ready for a workout?  Wait, let me guess.  I bet you are the stereotypical person who does a few leg stretches here and there, maybe a few toe touches, and possibly finds a way to stretch your arms and chest.  Am I right?  Well, if I am right, then this is for YOU!

Today, the topic of stretching has become rather controversial in the fitness and sporting industry.  There are several ways to stretch and there are certain stretches that should be performed before and after fitness and recreational activities that can reduce the risk of injury and promote muscle functionality, flexibility, and stability.  The methods of stretching that I will be covering here are: static stretching (most common), dynamic stretching, and self myofascial release treatment or SMRT.

Static Stretching: Static stretching is by far the most commonly used form of stretching before and after exercise and the style of stretching that I am sure the majority of you who answered “yes” to the questions in the opening paragraph use.  Reason being for this, is that from a young age we are trained to believe that this is the most appropriate way to prepare our bodies for physical activity.  However, recent studies have shown that static stretching in fact does not prepare your body’s muscles for what it is about to endure but actually weakens them.  I am not saying that static stretching cant be done nor should it, but there is an appropriate time and that is after your workout.  Performing this method of stretching afterwards can actually increase your recovery time by assisting in the release of lactic acid build up in your muscles (ie. muscle soreness) and prevent delayed onset muscle soreness or DOMS.

Dynamic Stretching:  Dynamic Stretching is a style of stretching that most athletes perform to prepare their bodies for physical activity, this method promotes blood flow to the muscles sending a signal that says “hey get ready we’re about to do some work!”  This active style of stretching is a great way to “loosen up” but actually you aren’t getting loose entirely, you are warming up, which is why dynamic stretching is becoming more and more popular with fitness professionals and physical therapists.

Self Myofascial Release Treatment:  SMRT or Self Myofascial Release Treatment is quickly becoming the most sought after method of pre-workout treatment for athletes of all levels.  This method isn’t so much a style of stretching as it is a massage that conditions the connective tissue around your muscles called fascia.  SMRT is performed using a foam roll (foam rolls very in firmness and should be adjusted accordingly to muscle tension) that is rolled over the areas of the body that tend to be the tightest, but it can and should be used over the whole body.  With this, it is best to concentrate on the muscles that you would be working that particular day.  This massage is painful yet therapeutic but has shown signs that when performed correctly it may help prevent potential injuries and increase muscle function.

Having said all of that, where are you now?  If you ask your fitness professional I am sure the majority of you will here that static stretching should still be done before you workout as long as you “warm up.”  Why not, perform a method of active stretching that that allows you to get blood flow to the areas necessary while “loosening up.”  Try dynamic stretching, you will be more ready for your workout and decrease future risk of injury and it doesn’t take a lot of time.  And for those of you who are feeling adventurous and can endure a little pain that feels great after, ask your fitness instructor or trainer to show you some simple foam roll techniques (most gyms have these available, if not they can be purchased with instructional DVD for around $30) and immediately notice an increased range of motion and overall flexibility.

Best of Luck!

Guest Blog Written by: Derek Hummel