Fitness 101

By Chelsea Robinson

Question:  I work on my cardio and weight training, but I don’t really stretch.  Why is stretching and flexibility important?

Flexibility refers to ability of the joints to move through their full range of motion (ROM), which is often enhanced by engaging in stretching.  One reason flexibility is important is that it keeps the body in balance.   If the body has areas that are too tight, it finds ways to compensate for that tightness by becoming hypermobile in other areas.  The body adjusts to the demands you place on it, good or bad.  If you sit at a desk all day your body may take on the shape of the chair creating tightness in the hip flexors, hamstrings, chest muscles, and weakness and lengthening in the upper back muscles.  These imbalances can result in poor posture, resulting in problems such as back, shoulder, or neck pain. 

Another reason flexibility is important is that it allows us the mobility to perform our daily activities effectively and to avoid injury during intense physical activities like sports.  Athletes need to be able to move freely across different planes of motion to perform efficient movements and to avoid injuries.  Older adults need to maintain a healthy range of motion to perform everyday functions like dressing themselves and reaching for things from high shelves.  

There are four primary ways to stretch the body:

Ballistic stretching.  This involves rapid bouncing movements and is not a recommended practice.  These jerky movements tend to activate a “stretch reflex” that tightens up the muscle to protect it from being overstretched.  Activating this reflex will result in the muscle ending up shorter then its starting length, which makes it more difficult to stretch and may also result in the muscle being strained (torn).

Static stretching.  This is when someone slowly moves into a stretch position where they feel some tension (but not pain) and they hold it for approximately 15-30 seconds. This method is most effective on muscles that are already warmed up. 

Example:  Forward Bend –From a seated position, legs extended out in front, lengthen arms forward and smoothly stretch toward the toes. Hold for 15-30 seconds

Dynamic stretching.  This type of stretching mimics a specific sport or exercise movement in a controlled, smooth manner through a comfortable range of motion.  This is used in many warm-up routines to target the muscles that will be used in the workout or sport.

Example:  Arm Circles (for shoulder) – Extend both arms straight out to the sides and then trace large circles in the air with your hands while keeping the arms straight.  After doing this for 15 seconds, stop and reverse the direction of the circle movement.    

PNF stretching (Proprioceptive Neuromuscular Facilitation).  This involves an alternating combination of contraction and relaxation of the muscles, facilitated by a partner.  Compared to other stretching techniques, PNF has been found to be the most effective method for gains in lengthening the muscle and also has the longest lasting results.

Example:  PNF Hamstring Stretch – Lay flat on the ground with one leg flat on the ground and the other leg straight in the air.  Have a partner slowly push your extended leg toward you until you feel some tension and tell your partner to stop.  It is important to remain pain free throughout this sequence.  Hold the leg in that position for a few seconds and then contract your hamstring muscles (i.e. back of the thigh) pushing your leg toward your partner as hard as you can while your partner resists for 6 seconds.  Then contract your quadricep (i.e. front of your leg) and help your partner gently bring your leg even closer toward you.  After holding position for another few seconds, repeat sequence one to two more times and switch legs.

With these stretching methods and regular practice, one should be able to attain and maintain a good balance of flexibility in the body and help prevent injury and range of motion limitations throughout their life. 

Chelsea Robinson is a student in the Personal Fitness Trainer (PFT) program at Highline.