Of all the fitness exercises, stretching may be the most overlooked. Lots of us go to the gym and work on our strength and cardiovascular fitness, but then we'll head for the showers when it comes time for stretching. It's true, stretching doesn't offer the quick gratification in terms of weight loss or appearance that aerobics and weight training do. But it does offer some very real health and fitness benefits.
Why Should You Care About Stretching?
Stretching promotes flexibility and range of motion, which allow you to perform any physical activity with greater ease and fluidity. (Imagine your improved sweep stroke or telemark turn!)
With inactivity or age, muscles gradually lose their range of motion. Similarly, the fascia, fibrous connective tissue that binds the muscles together, loses its lubricating ability and elasticity. As a result, it tends to stiffen up and catch on the muscle tissue. Stretching can help prevent this.
Stretching also enhances athletic performance, endurance and strength. Muscles are like springs. When they're tight and contracted, they have less power to perform, to "spring," than when they're loose. Consider, too, that muscles work in opposing pairs. When one muscle contracts, its opposing muscle relaxes and stretches. Think of your legs. In order for the quadriceps on the front of the thigh to contract, the hamstring on the back of the thigh must relax and elongate. Strength and resistance training require muscle contraction, so stretching can have a positive impact in these areas.
Many other benefits can be gained from stretching, not the least of which is injury prevention. Stretched muscles act as shock absorbers for joints. Shortened, tight muscles are more easily torn and don't provide as much cushioning to ankles, knees, hips and backs—something to think about before you get on your snowboard or mountain bike. Stretching also tends to reduce stress, heart rate and blood pressure, due to the steady breathing that accompanies it. And the best part? It makes you feel good!
Types of Stretches
So how do you do go about stretching effectively? Here are the basics:
Static stretching is perhaps the simplest form and is the least likely to cause injury. Static stretching involves moving to a position that lengthens a muscle just to the point of gentle tension, and holding it there.
Active stretching is static stretching done using your body to hold the stretch, while
passive stretching is done using a partner or piece of equipment to hold the stretch.
Dynamic stretching involves moving a joint slowly and gently, working up to your maximum range of motion. It's especially effective in ball-and-socket joints. Cross-country skiers, swimmers and kayakers may find gentle arm circles or leg swings or raises helpful for loosening and warming the muscles in the shoulders and hips.
Ballistic stretching involves bouncing past your range of motion and is NOT recommended. This tends to activate the stretch reflex—the muscle's natural tendency to contract as a means of protecting itself when it is being stretched too far. The more sudden or jerky the stretch, the greater the muscle's "contraction reaction." Bouncing or forcing a stretch too far can cause microscopic tearing of the muscle fibers, leaving you tight and sore rather than limber and relaxed.
REI also recommends warming up before you stretch, since muscles stretch more easily when heated up. A minute or two of aerobic activity such as slow jogging, stair climbing or stationary cycling will do the trick.
Stretching Technique
Move slowly as you stretch to the point of mild tension, then relax. The tension should diminish as you hold it. If not, ease off a bit until you're more comfortable. Hold for 5 to 15 seconds as is comfortable. This easy stretch readies the muscle for what's called the developmental stretch. Move just slightly farther into the stretch until you again begin to feel mild tension. Hold for 10 to 30 seconds. Again, if the tension does not diminish, ease up on the stretch until comfortable. Make sure to breathe as you stretch, exhaling as you bend forward. Never stretch to the point of pain!
Basic Stretches to Get You Started
For this clinic, we will stick with the reliable static stretch.
Lower Body For sports that use mostly leg power, such as hiking, cycling, alpine skiing and snowboarding, concentrate on stretching the lower back, quadriceps, hamstrings, groin, knees and calves.
1)
Calf Stretches: For the upper calf, place both palms on a wall and slide your right foot about 2 feet behind you. With your left leg bent in front of you, lean forward, pressing your right hip toward the wall. The right leg should be straight. Push down with your right heel, making sure the toes are pointed straight ahead. You should feel a gentle stretch in the upper portion of your right calf.
For the lower calf and Achilles tendon, take the same position as above, but bend both legs and keep your weight over your feet instead of leaning forward. Again, press the rear heel down and keep your toes pointing forward. For more of an Achilles stretch, stand on a curb or stair and place the ball of one foot on the edge. Let gravity and your weight pull the heel downward until you feel a gentle stretch in your lower calf. Hold onto a railing or light post for balance, if necessary.
2)
Hip Flexor Stretch (Runners' Lunge): With feet shoulder-width apart, bend your knees and place your hands on the floor beside each foot. Fully extend one leg behind you and straighten, but do not lock, the knee. Keep the forward leg bent at a 90-degree angle. You may want to push up onto your fingertips to raise your torso above the knee and open your chest muscles. Press through the heel of the extended leg to stretch the back of the knee. Press the hip of the extended leg toward the floor to stretch the hip flexor.
3)
Quadriceps Stretch: Stand with feet shoulder-width apart. With one hand on a wall, fence or other object for support, bring one leg up behind you so you can grasp your ankle with the other hand. Keep your standing leg's quads taut and gently pull the heel of the raised foot in toward your buttocks. Try to keep the bent knee pointed straight down rather than out to the side. Pushing your hips forward slightly will help do this and increase the stretch in the quadriceps, the muscle group on the front of the thigh.
4)
Knee/Illiotibial Band Stretch: This stretches the muscle that runs from the outside of the hip bone (the illium) to the outside of the knee at the tibia. Cross one foot over the other and tighten your quadriceps. With hands on your hips, lift your torso and inhale. As you exhale, bend from the hips and reach downward as far as you can. While in this position, try to push your feet closer together without actually moving them. You should feel the stretch along the outside of the leg. Come up at the hips, uncross your legs and repeat with the opposite leg crossed in front.
5)
Hamstring Stretch: Lie on your back and bring one leg to your chest. Clasp your hands around the back of the knee (or use a strap or towel if this is too much of a stretch) and slowly raise your leg to vertical. Keep the leg on the floor extended, keep both thighs taut and feet flexed. Push up through the heel of the vertical leg to feel the stretch on the back of your thigh. Repeat stretch with the other leg. Another version of the hamstring stretch is done sitting down. Straighten the right leg, bend the left leg and place the sole of the left foot against the inside of the opposite thigh or knee, whichever is more comfortable. Bend gently forward from the hips and reach for your ankle until you feel a slight bit of tension. Do not try to force your head to your knee. Keep the toes of the straight leg pointing upward, the leg relaxed. Use a towel around the straight leg if you can't reach your ankle easily.
6)
Hip/Lower-Back/Rib Cage Stretch (Spinal Twist): Sit with your right leg straight. Cross your left leg over and place it flat on the floor to the outside of the right knee. Bend your right arm and place the elbow on the outside of your bent left knee. Turn your torso toward the bent knee, placing your left hand on the floor behind you for support. Look back over your shoulder, holding the bent knee steady with your elbow. Try to move slightly farther toward your left arm behind you. Remember to breathe easily as you do this stretch. Repeat on the other side.
7)
Groin Stretch: Sit with the soles of your feet flat against one another, knees out to the sides. Grasp your feet with both hands and try to push your knees into the floor. Keep your back straight and bend slightly at the hips. You'll feel a stretch in the insides of the upper thighs.
8)
Lower Back/Side/Top of Hip: Lie on your back, knees bent and feet on the floor. Lace your fingers together behind your head. Cross your right leg over your left, using it to pull the left leg toward the floor. Go for a gentle stretch rather than trying to touch your knees to the floor. You should feel the stretch in your lower back and the outside of the left hip. Make sure to keep your head, shoulders and elbows flat on the floor and breathe normally. Repeat the stretch on the other side, using the left leg to pull the right leg toward the floor.
Upper Body Some sports use both the upper and lower body almost equally. For cross-country skiing, swimming and climbing, add the upper back, shoulders, arms and forearms to the mix. Kayaking and canoeing require twisting the torso for effective paddling, so side stretches and the spinal twist (#6 above) are especially good.
1)
Side Stretch: Stand with your feet shoulder-width apart, knees soft and toes pointing forward. Put both arms above your head and grasp your left hand or wrist with your right hand. Lean slowly to the right, bending at the waist and pulling with the right arm. Feel a gentle stretch along your side from the hip to the upper arm. Repeat on the opposite side.
2)
Chest and Shoulder Stretch: Lace your fingers together behind your back. Slowly turn your elbows inward and straighten your arms. This will stretch your shoulders, arms and upper back. If this is comfortable, raise your hands slowly to get a stretch across the chest. Keep your chest out and hold your chin in.
3)
Shoulder/Triceps Stretch: Raise one arm and bend it at the elbow. Grasp the elbow with your opposite hand and pull it toward the center of the back of your head. Let the bent arm fall down your back as if you're reaching to scratch it. Keep your hand relaxed. Repeat with the other arm.
4)
Shoulder/Upper Back Stretch: Gently pull your elbow across your chest toward the opposite shoulder and hold. Keep your arm straight, but do not lock the elbow. Stretch both sides.
5)
Arm Stretch: Interlace your fingers out in front of you at shoulder height. Turn your palms away from yourself and stretch them outward. You should feel this from the middle of your upper back through the shoulders and down into the fingers. Hold, relax and then repeat.
6)
Forearm Stretch: On your hands and knees, turn your hands so that the fingers point toward your knees with the thumbs outside. Keep your palms flat and lean backward. You should feel a stretch in the front part of your forearms.
Of course, if you have the time and inclination, you can do as many of the stretches as you like. Just remember not to over-stretch and never move to the point of discomfort or pain. As you continue to practice stretching on a regular basis, you are likely to find that you perform better and with more ease at your chosen sport.
