Stretching - The Long and Short of It

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It is commonly well acceptable dogma in the condition and fitness business (as in athletic conditioning) that stretching is an prominent part of a quarterly training program. We've been told that passive stretching will help prevent injury, enhance performance, sell out Doms, and should be part of a warm-up and cool-down. However, there is no scientific evidence to keep these claims, and in fact there is mounting scientific explore to show otherwise. Despite this, there seems to be a lot of conflicting guidance about how and when to stretch. I've seen too many trainees unable to perform optimally or suffer from recurring injuries, in part due to improper stretching habits. It's time to take a closer look at stretching and flexibility training.

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How is Stretching - The Long and Short of It

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According to the Acsm, flexibility is the part of the range of motion at a joint or group of joints and the potential to move a joint straight through its perfect range of motion.

There are 2 main categories of stretching: passive and active.

Passive stretching is when you use an surface force other than your own muscle to move a joint or limb beyond its active range of motion, to put your body into a position that you couldn't do by yourself (such as when you lean into a wall, or have a partner push you into a deeper stretch). Unfortunately, this is the most coarse form of stretching used.

Active stretching eliminates surface force and it's adverse effects from stretching procedures. It involves actively using your own muscles to perform range of motion; as the antagonist (opposite) muscle contracts, the agonist (target) muscle groups lengthen and relax. This is a safe, effective, and recommended formula of stretching.

Stop Being So Passive!
Although most population are more customary with traditional passive stretching (where you push into a deep stretch, without muscular effort), it can unmistakably hurt your operation and can potentially cause injury! explore from the American Journal of Applied Physiology and reports brought to us by the American College of Sports medicine show that passive stretching can decrease impel and muscular power yield by up to 20 %.
Passive stretching can also tear your soft tissue thus creating less available muscle for you to generate power. This is especially critical if you reconsider that many athletes are still doing passive stretching prior to training or competition!

Static passive stretching will dampen the nervous system activation of the complicated muscles, essentially development them looser, weaker, and less carport for at least an hour afterwards (Reduced impel after passive stretch of the human plantar flexors, 2000, Fowles). This reduces impel and joint stability and can negatively affect your athletic operation as well as growth risk of injury. Stacy Ingraham, an practice physiologist at the University of Minnesota, accomplished that passive stretching not only has no effect on preventing injuries, but it can unmistakably make you even more likely to get hurt.

A study consisting of 1543 serious runners linking stretching to muscle problems was carried out by David Lally, PhD, (University of Hawaii). The prominent seeing in Lally's eye was that 47% of all male runners who stretched ordinarily were injured during a one-year period, while just 33% of male runners who didn't stretch were hurt; a statistically critical disagreement (9).

Another study indicates that athletes in the top 20% of the flexibility continuum are unmistakably the ones with the top rates of injury (15)!

Some population might argue that they can perform a greater range of motion using passive stretching. However, this increased range of motion in static positions does not carry-over to the dynamic range of movement connected with sport. Even worse, achieving inordinate range of motion is not necessarily useful to an athlete, and could even be injurious.

Although this type of stretching may temporarily relax joint, muscle and back pain in some cases, it can ultimately aggravate the basal condition, and increases feebleness and instability. This may be hard for many trainers, coaches, and athletes to accept, but it is evidently very hard to interpret along with passive stretching everywhere in a training program. It is commonly a less desirable way to enhance flexibility and range of motion. If you are going to use passive stretches, at least do them only at the end of a workout or custom (never before) and effect each stretch with an active hold of that position.

Get Active!
So what is the alternative for improving flexibility? Active stretching is a safe efficient formula of maintaining a salutary range of motion, while expanding joint stability and strength. Because muscle 'tightness' is often due to payment for joint instability or feebleness in another muscle, developing strong, carport joints allows a greater range of motion. It is recommended to perform active range of motion (Arom) exercises following a workout, game, or custom session. The "stretch" positions can be very similar to passive stretches, but they are being held using muscular effort, not surface force. Actively hold each position for 10 to 15 seconds. Active stretching can also be incorporating into efficient flexibility techniques such as ProprioNeuromuscular Facilitiation (Pnf).

Examples of some basic Arom static stretches include:
· Lats- reaching your arms level overhead
· Chest- extend your arms out to the sides, and retract your shoulder blades
· Quadriceps- flex your heal toward your butt, contracting the hamstrings
· Hamstrings- extend your leg level in front of you, and ageement the quads

Warming Up To A Dynamic Approach
Dynamic stretching is another form of active range of motion that is recommended before training, custom or competition, and has been shown to sell out muscle tightness while expanding nervous system activation. Dynamic warmup exercises involve spirited parts of your body and gradually expanding reach, speed of movement, or both. Do not confuse dynamic stretching with ballistic stretching (which is not recommended)! Dynamic stretching consists of controlled leg and arm swings that gradually and progressively move you within the limits of your range of motion. Conversely, ballistic stretches involve bouncing or "jerky" movements, trying to force a part of the body beyondavoids bouncing motions and tends to incorporate more sport-specific movements, such as arm circles, torso rotations, butt kicks, high knee lifts and walking lunges (without weights). Its range of motion. Dynamic stretching

Recent scientific studies indicate that dynamic stretches before physical action are preferable to static passive stretches (4,20,21). This may be particularly true for impel and power athletes.
http://ca.youtube.com/watch?v=CvIgjwZ25Ya

Conclusion:
Athletes, coaches, trainers, and others need to use the aggregate of impel training, conditioning, and warming up that's best for a given sport or activity. In general, it is recommended to perform a dynamic warm up before training and incorporate some active range stretches afterwards. Also reconsider that stretching simply occurs when you exercise. In order to ageement a muscle, the opposite muscle groups have to be relaxed and lengthening.
I understand that this may be new information for many readers. However, to quote Emma Wilkinson from the British medical Journal on the branch of this new scientific research:

"These findings are contrary to what many athletes and coaches believe and what is coarse practice. Yet much of sport and practice medicine and the management of musculoskeletal injury have developed empirically with very limited explore evidence. The culture is changing, and this study makes a critical offering to the debate on stretching."

I encourage you to explore this information more yourself and make an educated decision. It may be time to re-evaluate your arrival to flexibility training. That's the long and short of it.

References

(1) 'Should Static Stretching Be Used during a Warm-Up for impel and Power Activities?' impel and Conditioning Journal, Vol. 24(6), pp. 33-37, 2002

(2) 'A Randomised Trial of Pre-exercise Stretching for prevention of Lower-Limb Injury', medicine and Science in Sports and Exercise, Vol. 32(2), pp. 271-277, 2000

(3) 'Injuries in Australian Army Recruits, Part Iii: The Accuracy of a Pretraining Orthopedic Screen in Predicting extreme Injury Outcome', forces Medicine, Vol.162, pp.481-483, 1997

(4) 'Effects of Static Stretching on the Maximal length and Resistance to Passive Stretch of Short Hamstring Muscles', Journal of Orthopaedic Sports physical Therapy, Vol. 14, pp. 250-255, 1991

(5) 'Viscoelastic Response to Repeated Static Stretching in the Human Hamstring Muscle', Scandinavian Journal of medicine and Science in Sports, Vol. 5, pp. 342-347, 1995

(6) Shrier, I. Stretching before practice does not sell out the risk of local muscle injury: critical impart of the clinical and basic science literature. Clinical J. Sports Med. 9: 221-7. 1999
(7) 'Predicting Lower-Extremity Injuries among Habitual Runners', Archives of Internal Medicine, Vol. 149, pp. 2565-2568, 1989

(8) 'The Ontario Cohort Study of Running-Related Injuries', Archives of Internal Medicine, Vol. 149, pp. 2561-2564, 1989

(9) 'New Study Links Stretching with Higher Injury Rates', Running explore News, Vol. 10(3), pp. 5-6, 1994

(10) 'Muscle Damage Induced by Eccentric Contractions of 25% Strain', Journal of Applied Physiology, Vol. 70, pp. 2498-2507, 1991

(11) 'Acute Muscle Stretching Inhibits Maximal impel Performance', explore quarterly for practice and Sport, Vol. 69, pp. 411-415, 1998

(12) 'Identification of a Threshold for Skeletal Muscle Injury', American Journal of Sports Medicine, Vol. 22, pp. 257-261, 1994

(13) 'Influences of Strength, Stretching and Circulatory Exercises on Flexibility Parameters of the Human Hamstrings', International Journal of Sports Medicine, Vol. 18, pp.340-346, 1997

(14) 'Physiology of Range of motion in Human Joints: A critical Review', critical Reviews in physical and Rehabilitative Medicine, Vol. 6, pp. 131-160, 1994

(15) 'Strength, Flexibility, and Athletic Injuries', Sports Medicine, Vol. 14, pp. 277-288, 1992

(16) 'Flexibility and Its Effects on Sports Injury and Performance', Sports Medicine, Vol. 24(5), pp. 289-299, 1997

(17) 'Investigation into the effect of Static Stretching on the Active Stiffness and Damping Characteristics of the Ankle Joint Plantar Flexors', physical Ther. Sport, Vol.2, pp.15-22,2001

(18) 'Passive Properties of Human Skeletal Muscle during Stretch Maneuvers', Scandinavian Journal of medicine and Science in Sports, Vol. 8, pp. 65-77, 1998

(19) 'Stretching during Warm-Up: Do We Have sufficient Evidence?', Journal of physical Education, Recreation, and Dance, Vol. 70(7), pp. 24-27, 1999

(20) 'Dynamic Warm-Ups', Sports Coach, Vol. 24(1), pp. 20-22, 2001
(21) Yamaguchi, T., Ishii, K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J. impel Cond. Res. Aug;19(3):677-83. 2005

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