Align Your Mind After Divorce | The Benefits of Stretching

• Posted: March 13, 2009
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• Author: Heather Binns
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• Filed under: Ask the Fitness Pro
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• Tags: divorce, divorce recovery, exercise, heather edwards

I was talking to a friend today that commented on a song that she recalled helping her though the tough time of her divorce. I was pondering how other types of "therapy" can really be of benefit when recovering from a divorce or a bad breakup. Another DIY "therapy treatment" is EXERCISE. Heather Binns posts a great article on stretching along with some great video work. To your health and recovery!

We all have been taught how to stretch at some point or another from when we were in grade school, while playing a sport and being on a team, or by instruction from a personal trainer, physician, physical therapist, etc.  For me, I first learned how to stretch from my P.E. teachers in grade school, and then from my track and cross country coaches in high school and college.  However, when I became a personal trainer years ago, I really learned the various forms of stretching and how to do them properly.

Little did I know I had been stretching somewhat incorrectly all those years.  I’m sure my teachers and coaches meant well and taught me what they learned themselves, but as time and research progresses, stretching style and techniques also progress.  And, as we venture on in our lives and deal with the stresses of everyday life, stretching should be a regular part of our fitness routine.

Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion.  As we age our range of motion decreases, our muscles tighten, and simple tasks become more difficult hindering our day-to-day activities and active lifestyles.  A regular stretching routine helps lengthen our muscles to make normal living activities easier.  Flexible muscles improve daily performance so tasks such as lifting packages, bending over, or hurrying to catch a bus become easier and less tiring.

However, stretching is important for people of all ages, not just for those getting older.  But how do we know the various types of stretching and how they are different?  Below are the “official” definitions and descriptions of a variety of stretching styles with a more “Layman’s” definition included for ease of understanding.

• Static Stretching – Passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds.  In other words, a stretch involving no movement. click here for video
  
• Passive Stretching/Relaxed Stretching/Static-Passive Stretching – A form of static stretching in which an external force exerts upon the limb to move it into the new position. In other words, you assume a position and hold it with another part of your body, some other apparatus, or with the assistance of someone else. click here for video
• Isometric Stretching - A type of static stretching which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles.  In other words, assume a passive stretch position for a desired muscle, then contract the stretched muscle while resisting against an unmovable force such as the floor, and finally relaxing that same muscle. click here for video
• Proprioceptive Neuromuscular Facilitation  (PNF) Stretching - A technique combining passive stretching and isometric stretching in order to achieve maximum static flexibility.  In other words, a muscle is held in position, then contracted isometrically against resistance while in the stretched position for about 5 – 10 seconds, and then passively stretched again through the resulting increased range of motion. click here for video
• Active-Isolated Stretching/Active-Static Stretching – Using agonists (a contracting muscle whose action is opposed by another muscle) and synergists (a muscle that cooperates with another muscle to enhance its effect) to dynamically move the joint into a range of motion.  In other words, you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.  The theory is that as one muscle is contracted, the opposing muscle will relax.  An example of opposing muscles are the hamstrings on the back of the thigh and the quadriceps on the front of the thigh. click here for video
• Dynamic Stretching/Functional Stretching – Using the force production of a muscle and the body’s momentum to take a joint through the full available range of motion.  In other words, using motion to take you “gently” to the limits of your range of motion. click here for video
• Resistance Stretching – A muscle simultaneously contracts and elongates.  In other words, placing the muscle in its shortest position, then elongating and contracting the muscle simultaneously until the muscle is as long as possible while still contracting, and repeating. click here for video
• Ballistic Stretching - Using the momentum of a moving body or limb (a bouncing motion) in an attempt to force it beyond its normal range of motion (mostly used on highly conditioned athletes).  In other words, trying to force a part of the body beyond its range of motion. click here for video
• Self-Myofascial Release (SMR) – A flexibility/stretching technique that focuses on the neural and fascial system in the body by rolling muscles over a foam roll to massage the micro-adhesions in the fibrous tissue that surrounds and separates the muscle tissue.  In other words, using body pressure and a foam roll to get rid of the tender, sore spots in the body aka “foam rolling.” click here for video

Now that we have a clearer understanding of what stretching is and its various types, it’s also important to understand the benefits of stretching.  This enables us to realize the full value of stretching so we are sure to add it to our daily routines.

One of the supreme benefits of stretching is increased range of motion (ROM).  With an increased ROM our limbs and joints can move further before an injury occurs.  It also keeps us in better balance and more mobile so we are less prone to injury and falls.  In addition, post-exercise stretching can aid in workout recovery, decreased muscle soreness, and is a way to ensure the muscles and tendons are in good working order.  The more conditioned muscles and tendons are, the better they handle the rigors of sport and exercise, and thus they are less likely to become injured.

Other benefits of stretching include:

• Improved circulation
• Reduced muscle tension
• Better posture
• Enhanced muscular coordination
• Increased energy levels
• Stress relief
• Decreased muscle soreness
• Improved performance

Also, remember not to hold your breath while you’re stretching.  Make sure you breathe evenly and consistently.  Keep in mind that when you stretch, expect to feel tension. But, if it hurts, you’ve gone too far.  Back off to the point where you don’t feel any pain, and then hold the stretch.

Lastly, how often should one stretch?

As a general rule of thumb, stretching when exercise occurs is best.  However, if you don’t exercise regularly, you might want to stretch at least three times a week to maintain flexibility.  It’s better to do active and dynamic/functional stretching prior to exercise as it helps increase core and muscle temperature, stimulates the nervous system, and helps decrease the chance of injury.  For example, walking with high knees is a dynamic flexibility exercise that stretches your glutes, quadriceps and lower back.  You are preparing your body for the workout.  Then, do static and passive stretching after the workout to cool the body and muscles down.  Do not stretch to the point of pain.

A workout program could look like this:

• Beginning – Dynamic stretching/warm-up
• Middle – The actual workout itself
• End – Cool down and static/passive stretching

All-in-all, remember to be kind to your muscles and they will be kind to you!

Important Disclaimer:  All the information presented above is for educational and resource purposes only. It is there to help you make informed decisions about fitness training. It is NOT a substitute for, or an addition to, any advice given to you by your physician. Before adhering to any Heather Binns, CPT information or recommendations you must consult your physician.  Please understand that you are solely responsible for the way information in this article is perceived and utilized and you do so at your own risk.  In no way will Heather Binns, CPT or any persons associated with www.AdamsWeddingDress.com be held responsible for any injuries or problems that may occur due to the use of this information or the advice contained within.

References: www.wikipedia.com, www.dictionary.com, the National Academy of Sports Medicine (NASM), www.mayoclinic.com, and www.bradapp.net.

For a full bio of Heather Binns, click here

© 2009 Heather Binns, CPT.  All Rights Reserved.

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