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As published in Ohio Sports & Fitness Magazine;
Form and Function:
Stretching the Truth: Exercise Your Flexability
By Brynda Ivan, MA, MS
Flexibility (range of motion at a joint) is an essential aspect of fitness and health, allowing for pain-free performance of normal activities. In addition, flexibility is essential for good posture, stress relief and ease of movement throughout the lifespan. Levels of flexibility vary between individuals, due to both genetics and the amount of time spent developing range of motion. Anyone can improve their flexibility, and the best way to improve (or preserve) flexibility is through stretching.
For many years, stretching was considered to be an essential component of warming up for physical activity. It was thought to prevent soreness, reduce the risk of injury and improve performance. Recently, the benefit of stretching prior to vigorous activity has been challenged; it appears that the timing of stretching is highly significant. Research suggests that stretching prior to activity may not prevent soreness and injury, nor does it enhance performance. In fact, stretching prior to activity may increase the risk of subsequent injury.
An important distinction should be made between stretching and warming up, as the two terms are sometimes used interchangeably. Stretching can be included as a part of the warm-up, but stretching alone does not accomplish the goals of warming up.
Warming up is the process of gently preparing muscles for upcoming activity. This is best accomplished by moving the body at a relatively low intensity, in a mode similar to the planned activity. For example, walking or slow jogging would be a good warm up for running.
Stretching expert Tom Kurz describes the purpose of warming up as “increased awareness, improved coordination, improved elasticity and contractibility of muscles." Current research suggests that stretching during the warm-up may, in fact, be counterproductive to these goals.
Researchers at the University of Sydney (2007), after reviewing results from multiple studies, concluded that preactivity stretching is not an effective method of avoiding muscle soreness. Additionally, other studies have failed to demonstrate that stretching before activity results in decreased risk of injury (Shrier 1999, Ingraham 2003). It appears that overall fitness level is a more important factor for injury prevention than stretching (Gremion 2005), and that stretching may even decrease athletic performance (Ingraham 2003, Behm 2004).
Witvrouw et al (2004) and Gremion (2005) found that the risks and benefits of stretching may be specific to activity type. In sports that require flexibility or involve bouncing and jumping, like gymnastics, soccer and football (in which the muscle is subject to high intensity stretch-shortening cycles), stretching prior to activity may help prevent injury. However, activities that do not stress flexibility, or with more limited muscular stretch-shortening cycles (such as jogging, cycling and swimming), stretching is not likely to prevent injury.
Although scientists have stated that stretching prior to exercise may not be beneficial for injury prevention or decreasing soreness, flexibility remains an important part of fitness. Stretching can be effective for increasing flexibility even when it is not performed prior to activity; Beedle et al (2007) found no difference in levels of flexibility based on the timing of stretching (pre- or post-workout). Scientists now recommend stretching at the end of a workout, or as a separate activity (not preceding vigorous activity).
There are many different types of stretches, with various uses and levels of efficacy:
Ballistic (bouncing) stretches use momentum to force a body part past its range of motion. Rarely used, this is more likely to lead to injury than increased flexibility.
Dynamic stretching consists of slowly moving body parts in a controlled swing, taking them gently to the limits of range of motion. Never jerky or forcing a joint beyond its limits, it can be useful during warm-up for activities such as dance or martial arts.
Active stretching involves assuming and maintaining a position with no assistance other than that of the agonist muscles. Useful for increasing active flexibility and muscle strength, this type of stretch can be difficult to hold. It is often seen in various forms of yoga.
Passive (relaxed) stretching entails holding a static position with assistance from an external force. This force, rather than individual effort, brings the joint to its range of motion. Passive stretching is useful during cool-down, or for gently relieving muscle spasms, particularly after injury (always check with your doctor before stretching an injured muscle).
Static stretching differs from passive stretching in that the individual’s effort brings the muscle to its farthest range and holds that position, rather than external force moving the joint. This type of stretching is useful during cool-down, or to increase flexibility.
Isometric stretching is a type of static stretching; it increases flexibility more than either passive or active stretching alone. The joint is stretched to its range of motion, then the muscle is tensed while the limb remains in the stretched position. An example would be attempting to push your leg down while it is held up by a partner. Isometric stretching should not be performed before activity or by children (who have a higher risk of injury from this type of stretch).
The most effective stretch to increase static passive flexibility is Proprioceptive Neuromuscular Facilitation (PNF). Combining passive and isometric stretching, the muscle is stretched passively, then contracted isometrically, then passively stretched again through the increased range of motion. PNF can lead to injury if performed incorrectly; use caution when learning this technique. Additionally, because it is strenuous, PNF is best performed as a separate exercise rather than as part of a workout.
Another approach to improving flexibility, as well as reducing pain and soreness, is Active Release Technique (ART). ART is not a type of stretching; it is a soft-tissue movement-based massage technique that can be helpful in the relief of sports-related soreness and injury. Administered by chiropractors or other trained professionals, ART can be utilized to treat pain and soft tissue problems, as well as other injuries.
Whatever your sport or fitness level, flexibility is vital to overall health and wellness. Not every type of stretching is appropriate for every individual; find the method of stretching that best meets your needs. Whether you take a yoga class, see a professional for ART, or include stretches in your cool down, remember that flexibility is an essential part of fitness for everyone.
Brynda Ivan, MA, MS, is an exercise physiologist and the clinical program coordinator for Summa Wellness Institute in Hudson.
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