Are You Stretching Correctly?
Visit Supple for a sports massage and you’re almost always guaranteed to leave with stretches as homework.
Stretching is self-care between treatments that compliments the work we do on the massage couch. Stretching enhances performance, relieves muscle tension and pain, reduces the risk of injury and corrects muscular imbalance.
The beauty of stretching is that it can be self-administered, performed almost anywhere at any time - and it’s free.
So why do so little of us dedicate time to stretching? Here I explain the importance of stretching and how to perform stretching correctly.
Why We Stretch?
Tight, shortened muscles restrict the range of movement in our joints, thus inhibiting both our functional everyday movement and during exercise.
Inflexible muscles limit athletic performance because strength and power is reduced by tight, shortened muscles.
In extreme cases of muscles tightness, circulation of blood can be affected. This can cause muscles to fatigue quicker during exercise. Tight muscles also struggle to recover from strenuous exercises effectively.
Stretching can also help to correct postural imbalances, which left untreated can be the biggest cause of muscle pain and injury.
If you want to perform to your best in life and in sports it’s important to remain strong and supple by stretching regularly.
Other Reasons To Stretch?
Outside the principle reasons why we stretch, stretching can help to elevate pain caused by muscle tension.
Stretching can overcome cramp, facilitate muscles healing, help blood circulation and maintain proper muscle function.
Stretching can also be enjoyable and a great way to relax and unwind.
When & Where To Stretch?
If my client has a busy life and will struggle to fit stretching into their routine, I will always prescribe simple standing stretches that can be administered little and often throughout their busy day. These stretches can be done while brushing your teeth, making a cuppa or even at your desk.
However, if you’re very active I believe it’s also important to carry out a more comprehensive stretch routine weekly.
While some people like to stretch in front of the TV, I don’t believe this is the most effective environment.
If our muscles have been in a shortened state for a long time, muscles can become chronically tight because our brains believe this is our ‘new normal’. We need to re-train our brain as well as our muscle.
Stretching not only lengthens the muscles, it sends messages to the brain to correct our perception of muscle length and functionality. This takes concentration and focus - which cannot happen while watching TV.
I like to create a relaxing environment using music, candles and lighting that helps me relax into my stretches - just as you would do in a yoga class.
How Long to Stretch for?
Although a contested issue among researchers, most experts would concur that stretches should be held for a least 30 seconds.
However, it’s important to consider how the stretch feels. If you are enjoying the stretch you can hold it for 60 or even 90 seconds.
I like to set aside 20-30 minutes once or twice a week that’s dedicated to stretching. This ensures I hold my stretches for an appropriate time rather than rushing through my stretches or becoming distracted.
Breathe When Stretching!
It’s important to use your breath to facilitate your stretch. Relaxed, deep breathing can help switch off your sympathetic nervous system.
The primary process of the sympathetic nervous system is to stimulate the body's fight or flight response to pain and danger. This can lead to holding unnecessary tension and exacerbated feelings of pain when stretching.
Breathing can switch on our parasympathetic ‘rest and digest’ nervous system that helps us manage pain and discomfort when stretching.
I stress the word ‘discomfort’; this is the feeling associated with stretching. If stretching is causing severe pain you should stop or release the intensity of your stretch.
What is Stretch Reflex?
When the muscles are stretched to the point of pain, the body employs a stretch reflex. The stretch reflex is the body’s automatic protective mechanism that is released to stop damage to a joint, muscle or tendon if stretched too far.
This can sometimes be recognised by shaking in the muscles. If this occurs stop immediately and release the stretch back to a manageable level of tension.
Keep Your Stretches Safe
You should never perform deep stretches on cold muscles. Stretching a cold muscle is like stretching an old rubber band. It can snap!
Warm them up by getting the blood flowing. You can do anything as simple as jogging on the spot. Also consider mobilising joints and muscles before performing any deeper stretches.
Stretches should be carried out in a warm environment where the body’s core temperature is increased.
Muscles should only be stretched to the point of tension in which there is discomfort not pain. Discomfort should ease as the stretch continues. If pain continues then stop.
Can I Measure my Stretch?
There’s some great techniques to measure your flexibility, that can be both subjective and objective, and don’t require professional measuring devises.
Subjective Measurements: You can track your discomfort during stretches using a scale of 1-10 and record and evaluate these. You can also make a note of your everyday function; Can I touch my toes? Does it hurt to bend over? How far can I see over my right and left shoulder?
Objective Measurement: Photograph your stretches and compare them each week. You can also measure your stretches; this can be done with a tape measure or against a wall. My go-to Quad and Calf stretches are all measurable this way.
You can also measure your stretches by progressing your routine from simple to more difficult stretches.
When Not to Stretch?
There are a number of instances when stretching may be counterproductive or even dangerous.
You should never stretch a muscle during the acute stage of injury (at least 72 hours after the injury took place). This period should solely be reserved for the RICE treatment (rest, ice, compression, elevation). It’s important not to stretch a muscle if stretching will compromise the healing process, such as in the early stages after surgery.
If you suffer any bone conditions such as Osteoporosis, fused joints or are hyper-mobile, careful consideration needs to be taken when stretching. It’s worth seeking advice from your GP or a registered physiotherapist.
What Stretches Should I Perform?
As a massage therapist I almost always send my clients away with a few stretches to perform as homework. Gaining advice from a qualified practitioner is an ideal why to ensure you are carrying out appropriate stretches.
While the internet has a wealth of videos and diagrams on stretches, it’s important to ensure you are carrying out the stretch correctly. Inaccurate technique can render the stretch ineffective or even dangerous.
You can book an appointment with me for a postural assessment followed by massage treatment and a prescribed personal stretch routine.