Exercise: To Stretch or not to Stretch?

It is a common misconception that one should do slow, static stretches before exercise and/or sports activities as well as after these activities. Don't feel bad if you suffer from this misconception. Numerous "experts" have preached this philosophy for decades.

However, "the problem with all those stretching gurus is that there is no hard research to back up their claims," said Dr. Jack Scaff of the University of Hawaii in Honolulu in an interview with the Wall Street Journal. A 1994 University of Hawaii study of 1,500 marathon runners found those who stretched had no more protection from injury than non-stretchers - in fact, some stretchers seemed to display an even heightened risk for injury. *

Some of the benefits attained by slow, static stretching include relaxation of tight, tense muscles or the "cooling down" of muscles which sounds great after a tough workout or game of tennis. This actually puts the muscles to sleep in a way.** Does this sound like something you want to do to your muscles before you get on the stairmaster, play a game of basketball, go jogging, or any activity for that matter. If you answered "No", you are experiencing common sense. Your muscles should be warm and ready to take the stress you are about to put on your body. Not only will you exercise safer but most likely, better. People always state that "Well, all the professional athletes do it." First, you often hear that an athlete is not doing well at first because he hasn't warmed up yet. Second, a majority of major league baseball players chew tobacco! Get the point? Studies have shown that "experts" views on stretching before activity may not be as scientific as once thought.

"Stretching is greatly overrated," according to Dr. Karl Fields, associate chairman of the department of family medicine at the University of North Carolina. Fields is just one of a number of fitness experts who squared off on the issue in a recent article in the Wall Street Journal. *

And a University of Texas study found that the 'non-stretching' half of a group of 23 college students suffered less pain after a 20-minute stairmaster session than did their stretching counterparts.*

Most average people would benefit greatly from just a five to ten minute aerobic warm-up. You should try and make the warm-up specific to the activity about to be performed. For instance, jog for five to ten minutes if you are about to run a few miles, If you are going to work on your arms, do a set of curls with extremely light weight for about twenty repetition to get the blood flowing.

However, athletes and people doing high intensity training can benefit greatly by doing "active" stretching. Active means just like it sounds as opposed to passive. Actively stretching your muscles through the full range of motion will definitely get your blood flowing and warm-up your muscles properly. Remember though that you should never do this stretching without warming up first.

Some example of active stretching are squats, lunges, side lunges, good mornings, crunches, reverse crunches, and hip rotations. These stretches should be done with only bodyweight for the most part with lots of repetitions.

Let's analyze stretching first. To stretch a muscle, you need to perform the opposite of it's function. If your quadriceps extend the knee, you must perform knee flexion. Squats accomplish this function. (hold hands in front of your body, squat down with butt first while keeping knees from extending too far in front of you with your back straight.) If your hamstrings flex your hips, extend your hips with good mornings. (stand up straight with knees loose and not locked. Keep back straight, and bow down from the hips as far as you can without bending your back or knees and return to starting position and repeat) If your lower back or erector spinae extends your spine, flex your spine with crunches and reverse crunches. To warm up your torso, lay on your back with legs up and knees bent, and arms lying flat on the ground away from you. Without letting your shoulders come up off the ground, rotate your hips from side to side as far as you can. If your hips don't rotate that far, than you probably need to work on your flexibility. All these stretches should be performed at slow to moderate speed.

There you have it. Now you have the knowledge for better and safer workouts. On one final note, you may also experience benefits by doing controlled limbering movements like raising your knee to your chest repeatedly, rotating your shoulders in a oval or side to side in front of your, flexing and extending your arms, etc.

Remember, slow, static stretching is a really good thing for after exercise!

*SOURCE: The Wall Street Journal (April 28)

**SOURCE: Jump Soles Training Manual Dr. Michael Yessis