Stretching and Science

Today let's take a look at some of the recent research on stretching. A couple of studies recently published looked at different types of stretching done as a warm-up before exercise. Both of these studies showed a decrease in performance directly after static stretching. It seems the muscle-tendon junction relaxes too much and can't store elastic energy very well.

One of these studies also showed improved performance after dynamic stretching. These dynamic stretches are similar to the actual movements that will be performed and this likely contributes to the gains that are seen.

This doesn't mean that static stretching isn't useful, it is. It just means that you would want to wait about 30 minutes before attempting any explosive movements, such as running or jumping.

Static stretching is more useful after exercise or when used between bouts of exercise to help with recovery and prevention. There are some exceptions to this, but dynamic stretching is generally more effective prior to exercise. This involves movements similar to what you will be doing, gradually increasing your speed of movement and stretching a little farther as your body adapts. In very hot settings this would require less time than colder settings.

For example, when playing softball in 90 degree weather your body warms up much faster than it does at 55 degrees. Your muscle and connective tissues will be much more pliable when warm. In colder weather, you will need more time to warm-up and go a little slower with your movements - common sense.

Some other points brought up in the American College of Sports Medicine Health and Fitness Summit include: for most of us, its better to be somewhere in the middle, not super inflexible or super flexible, either. I would agree with this very much.

While I talk about mobility and dynamic flexibility a lot, I'm not saying that you need to do the splits or put your foot behind your head, just have enough movement for your normal activities. And if you don't move enough, you may have some stiffness and/or pain.

Another idea was that if you have been sitting for 50 minutes, you need to stand up and move around a little. I agree strongly with this one. Also, stretching is beneficial in work or industrial settings where you are sitting or standing in the same position for a long time. In this case, stretching can improve posture and reverse muscle imbalances.

This is a big reason that I love mobility work so much, because it involves movement and many of us don't move enough and end up with stiffness in our muscles and joints. Posture is also a dynamic process and not just static.

My philosophy on movement can be summed up in the words of the 14th Century physician Tissot, "movement as such may take the place of many remedies, but all the remedies together can never take the place of the effect of movement."

For more information on mobility and different types of stretching, go to www.brianmorganfitness.com