Atlantic Women in
Law Enforcement
Les Femmes Policiere des Provinces de
L'Atlantique
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Atlantic Women in
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Fitness & Lifestyles
Stretching is often a neglected part of our training routine even though there is plenty of research that suggests it provides many benefits. So... Why stretch? Stretching is useful for both injury prevention and injury treatment. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. The reason for this is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively. Stretching is also thought to improve recovery and may enhance athletic performance. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory function.
| Benefits of Increased
Flexibility
There are different types of Stretching:
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Static Stretching:
is a safe, slow, sustained stretch to increase motion at a particular
joint when one segment is manipulated relative to another (ACSM, 2001).
This is the safest method of stretching.
Ballistic Stretching: is rapid movement requiring jerking and often bouncing movement in which the end position is not held. A concern with ballistic stretching is the predisposition to muscle strain injury. PNF Stretching: the muscle is first taken to its lengthened position and actively contracted against resistance so that when it relaxes, it is stretched to the new available range. This method of stretching is based on the theory that maximum contraction leads to maximum relaxation. This process is repeated a number of times, each time increasing the range of movement by stretching the muscle into its new lengthened range. |
When to Stretch?
Individual preference determines appropriate time of day for flexibility exercise. Spontaneous stretching, done properly anywhere, is effective and desirable. Fit in stretches as active rest sessions between resistive training exercises, as relaxation or quiet time activity, or as stress reduction sessions.Should You Stretch Before Activity?
Recent findings in the literature indicate that stretching before exercise is more likely to cause injury than to prevent it. So why do it? Stretching before activity has been found to mask muscle pain, and if done improperly may decrease the amount of energy that can be absorbed by the muscle resulting in local muscle damage. If exercise follows, the risk of injury is higher. The moral? Engage in a proper warm up that includes some sort of cardiovascular activity, and limit your stretching to after activity when the muscles are warm.
Shrier, 1999
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ACSM’s Resource Manual, 2001
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Cats are graceful and coordinated.
Watch a cat stretch. . .
They instinctively stretch to keep muscles
tuned, joints flexible. Notice how the cat
feels the stretch, tests the tension,
sometimes yawns and focuses on the
stretch.
No “One” Fits All
Many of the gains in any fitness component are often
related to a person’s effort, focus, concentration
and consistency in the effort, as well as the
appropriateness of the approach to the individual
rather than any “one best way”.
Stretch All Your Muscles
Ensure you stretch all your major muscle groups for
balance and body symmetry because flexibility is
specific to each joint. Concentrate on the areas of
the body that generally lack adequate flexibility.
These often include the chest, anterior shoulder, hip
flexors, hamstrings and calf muscles.
Brooks, 1998
When Not to Stretch:
Precaution
If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional. |
Brooks, D. (1998). Program design for personal trainers.
Champaign, IL: Human Kinetics. Darcy, P. Editor (2001). ACSM’s resource manual
for guidelines for exercise testing and prescription. Philadelphia: Library of
Congress Cataloging-in-Publication Data. Shier, I. (1999). Stretching before
exercise does not reduce the risk of local muscle injury. Clinical J. Spt. Med.,
9(4): 221-227.
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