Stretching the Truth

Everyone knows that it's important to stretch before you work out, right?

Wrong. It can actually be detrimental to your performance, and even result in injury.

Ok. That's not the whole truth either. The reality is that stretching is a general term which encompasses three major types of stretching approaches, static, dynamic, and ballistic. And it's important to know which to do, and when, in order to avoid injury and improve performance.

Let's start with a brief description of each type.

Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position and hold that position for 30 seconds to two minutes. Static stretching exercises involve specialized tension receptors in our muscles. When done properly, static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length.

Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. It is a type of stretching while moving. It increases range of movement, and blood and oxygen flow to soft tissues prior to exertion.

Ballistic stretching is a form of static stretching or dynamic stretching in a bouncing motion. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it. It involves fast "bouncing" movements where a double bounce is performed at the end range of movement. Ballistic stretching has been found to be hazardous towards the body. It can injure vital muscles and nerves with the sharp jerking movements. It is even possible for tissue to be ripped off the bone.

Each of these types of stretching have a purpose, and a time in your training when they are most effective.

Dynamic stretching increases blood flow and releases tension, and should be done immediately prior to your workout during the "warm up" phase in order to prepare the body and help prevent injury. Static stretching increases long term flexibility and range of motion, and should be done immediately after your workouts as part of your "cool down," when the muscles are still warm and pliable. Ballistic stretching can increase long term range of motion but should never be done, ever, due to the high risk of serious injury it carries.

This is why we start each class with arm circles, leg raises, and shoulder rolls. The key to these exercises is not to "throw" your limbs into the stretch, but to consciously and deliberately move your body through the positions. Then, after each class, spend just a few minutes working on the flexibility in your hips, shoulders, and back. The long term health benefits are well worth the two or three minutes you'll spend reaching for your toes.

Remember, never bounce. Never "throw" your body. If it hurts, stop immediately. Discomfort is good, pain is bad. Listen to your body and never compare your flexibility or range of motion to someone else's. Only focus on what YOU can do to get better.

Proper stretching is an important part of every exercise routine. With the right care and maintenance your body will perform better, longer.

Drills -
Beginner: Listen to your body when you're stretching. Find the points of tension and focus on relaxing those muscles.

Intermediate: Use your forms and stance work as a time to explore your full range of motion. Exaggerate your movements and experience your poses.

Advanced: Practice locks slowly and carefully with a partner. Ask them to gradually increase the pressure until you tap, then try to relax into the lock to test your pain tolerance and full range. An extra half second may save your life. Never practice knee locks like this, as the knees are easily injured even before they are fully locked. Always tap!