Stretch It Out!

Flexibility is a term used to describe the ability of a joint to move through its full range of motion. Many factors can affect flexibility and it is something that can be greatly improved through a simple stretching program. As important as it is for joints to have a healthy range of motion, many people still do not include stretching in their regular exercise routines. This holds true to many people that strength train. They often have the misconception that there must always be a tradeoff between strength and flexibility. The reality here is that stretching and strength training are two things that most definitely go together, they even enhance one another.

 

One of the best times to stretch is right after performing fatiguing, strengthening exercises. Stretching after strength training not only helps muscles stay flexible, but also promotes muscle development and decreases levels of post-exercise soreness. After strength training, your muscles retain a “pump”; this is because your muscles are slightly shortened due to the overload you applied to them. This overload usually takes your joints through only part of their full range of motion. The “pump” is also due to the accumulation of lactic acid and other by-products in the muscle itself, which can lead to the soreness you feel the next day. If the muscle is not stretched after this happens, it can retain this shortened length and range of motion will drastically suffer. Stretching the fatigued muscles will help loosen your muscles to their normal length as well as help your body get rid of lactic acid.

 

Stretching should only be done when the body is properly warmed up; this usually takes 5-10 minutes of light aerobic activity. Stretching of cold muscles can increase risk of muscle strains and is never recommended. Performing static stretches after a workout or warm up is generally your safest bet. Static stretching means that you should hold a stretch and avoid “bouncing”. Ease into the stretch slowly and never go past the point of discomfort. All stretches should be held for 30 seconds to allow a thorough stretch of the muscle and connective tissue. Please consult a BREAKTHRU physical therapist or a personal trainer for more detailed information about this important part of your workout.