Stretching - Warming Up

Why Warm Up?

Although there are many benefits to warming up, most recreational athletes spend little or no time getting ready for exercise. As the name implies, warming up raises body temperature. This temperature elevation reduces the potential of muscle and connective tissue injuries. In addition, blood flow to the muscles aids in the delivery of fuels required for muscle performance.

Light jogging and easy calisthenics reduce muscle tightness which limits mechanical efficiency and muscle power. Earlier onset of sweating promotes evaporative heat loss and as a result decreases the amount of heat stored by the body. This helps prevent body temperature from rising to dangerously high levels during more strenuous exercise. Warming up properly also prepares the cardiovascular and muscular systems for the upcoming physical activity and provides a transition from rest to strenuous exercise. This may reduce the likelihood of excessive muscular soreness from strenuous activity.

Studies have also shown that warming up increases the speed of nerve impulses to muscles, enabling athletes to achieve faster reaction times. This is one reason professional athletes spend more time warming up compared to many recreational athletes -- they know it will prevent injuries and help them compete better.

There is no secret to a good warm-up. Begin by exercising slowly for 3-5 minutes or until a light sweat starts. Then slowly stretch the muscles you will be using. Each stretch should be held for 15-30 seconds without bouncing.

Stretching Tips - A key to avoiding athletic injuries

"No pain, no gain" has been a credo of some coaches and athletes regarding warm-up stretches. Here are better words to keep in mind while you stretch: "No pain, no pain."

You can do a disservice to yourself when you stretch past the point of pain. You should never hold a painful stretch. You should back off just to where it's not painful, and that's what you want to hold during the duration of the stretch."

The goal of routine stretching exercises is to improve flexibility. Flexibility, aerobic conditioning and strength training are the three broad objectives to focus on as you maintain your body for the rigors and enjoyment of sports. Proper stretching actually lengthens the muscle tissue, making it less "tight" and therefore less prone to trauma and tears. A stretching routine also feels good and can be a relaxing period of your day.

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Don't stretch these rules ...

Everybody's different — We all aren't gymnasts. Focus on maintaining adequate flexibility for your sports and activity level.

Be sport-specific — Different sports emphasize different muscle groups. Concentrate on the range of motions and the muscle groups that you're likely to use in your sport.

Start slowly — Example: A ballet dancer begins slowly, with one hand on the bar, before beginning high kicks out on the floor.

Hold your stretch — It takes time to lengthen tissue safely. Hold your stretches at least 30 seconds — and up to a minute with a particularly tight muscle or problem area.

Stretch 'heated' muscles —Stretching a cold muscle can strain and irritate the tissue. Warm up first. Walk before you jog, jog before you run, etc. It's most beneficial to stretch after you exercise, when the muscle is heated by blood flow and is more accommodating of a stretch.

Do not bounce! — Bouncing can cause microtrauma in the muscle, which must heal itself with scar tissue. The scar tissue tightens the muscle, making you less flexible — and more prone to pain.
Think equality — Strive for balance in flexibility on each side of your body. For example, if one hamstring is tighter than the other, you may be more prone to injury.

Don't be afraid to ask — A sports medicine specialist, athletic trainer, physical therapist, or health-club advisor may help improve your stretching technique.

Stretching - Active Isolated Stretching

The earliest form of stretching, called "ballistic stretching," was abandoned several decades ago. Athletes who tried it found that the rapid bouncing into and out of positions caused muscle soreness and sometimes even muscle tears.

After ballistic stretching came "static" stretching, which soon reached mass popularity through numerous books, articles and poster charts. In static stretching, the runner eases into a position and then holds that position for 30 to 60 seconds. Many runners had considerable success with static stretching and similar yogalike postures. Others found that the stretches still caused soreness and didn't resolve their injury problems.

Why? For a possible explanation, we need look no farther than basic muscle physiology. All muscles have an inherent "stretch reflex" that's activated after a strong, rapid movement or after two seconds in a stretched position. The stretch reflex causes the muscle to begin a slow contraction. If you continue stretching while your muscle is trying to contract . . . well, it's like a tug-of-war. In this case, a tug-of-war that invites muscle damage.

Enter Active Isolated (AI) stretching. In AI stretching, you hold each position for only 1½ to 2 seconds. Then you return to the starting position and relax. After resting for 2 seconds, you ease into the stretch again.

Beyond the 2-second limitation, AI stretching differs from static stretching in another important respect: AI stretches are "assisted" in two ways. First, you contract the opposing muscle group to help move the stretched area into position. Second, while continuing the contraction, you use a rope or your own hands to gently enhance the stretch.

Don't tug, however. The cardinal rule of stretching remains unchanged: Don't ever force yourself beyond the point of light irritation. Stretching is never an instant solution to an injury problem, so take your time. The best results come from consistent, gentle stretching.

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Types of Stretches:

Calf Stretch

Stand with one foot about 2 feet in front of the other and rest your palms against a wall. Slowly lean your body forward while pressing the heel of your rear foot into the ground. Keep your toes pointed forward and your back knee straight.

The Twist: Curl your toes and accentuate your arch as if trying to grab the floor. At the same time, shift your weight to the outside of your rear foot. Slowly shift your weight back and forth between this position and the starting position for 30 to 60 seconds.

Deep Calf Stretch

In the same position as the calf stretch, shift your weight farther onto your back leg and bend your back knee until you feel your heel wanting to raise off the floor. (Keep your heel on the floor, though.) You should feel the stretch in your Achilles tendon.

The Twist: Same as the calf stretch above

Hip Stretch

From a standing position, put one foot on a chair or step. Lean forward into a lunge position until you feel a stretch along the front of your rear thigh. Keep your back knee straight, with your foot pointed forward.

The Twist: Slowly rotate your body from side to side for 30 to 60 seconds.

Hamstring Stretch

From a standing position, put one foot on a chair. While keeping this foot flat, slowly straighten this knee until you feel a stretch. To increase the stretch, slowly lean forward from the waist while keeping your back straight and chest out.

The twist: Slowly rotate your upper body from side to side for 30 to 60 seconds.

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