Effective Stretching

As a functional manual therapist my goal is to optimize function and improve efficiency within the body, and help my patients avoid injury or surgery. I often recommend stretching as part of an exercise program to achieve these goals, but let me share with you some of my thoughts on how to work with stretching in the most effective way.

First off, a stretch incorporates the elongation of more than just muscle. It incorporates nerves, skin, fascia, tendons, blood vessels and every other type of connective tissue in the area being stretched. Stretching, therefore, has the potential to effect your body in many ways. You may gain increased flexibility or your body may react with a protective response and prevent increased flexibility. This might explain why stretching improves flexibility in some people but not in others.

If you watch the Olympics you will notice that sprinters move about in various positions before they race. They don’t hold a stretch for a period of time. Dynamic stretching has been found to help with performance, where as static stretching can make muscles weaker and less responsive, therefore increasing the risk of injury during activity. Dynamic stretching consists of repetitive active motion to end range or close to end range – without holding.

Static stretching is the holding of a stretch for a prolonged period of time. Research shows that there can be a protective mechanism to static stretching and I do not recommend this as part of a warm up. The right warm up should loosen up the tissues to increase range of motion in various joints and should literally warm up the body to increase body temperature and blood flow. It should be sport specific to prepare the body for the task ahead. This type of dynamic stretching will increase performance.

For the body to be able to move efficiently, the tissues within the body need to be able to fold as well as lengthen. They also need to be able to move three dimensionally. Dynamic stretching takes the body in and out of movement patterns and enables the tissues to both fold and lengthen more easily. I often use the word “pliability,” which is what we need within our connective tissue to be able to move efficiently. Methods of movement such as Pilates, yoga, Feldenkrais, Tai Chi and Qi Gong all utilize dynamic movement patterns and can be extremely effective to help us feel and function better.

The different parts of our body are like the links of a chain and it is crucial to keep movement going throughout this kinetic chain. Postural habits, or compensations after injury, mean that we can lose movement within parts of the chain, creating more stress onto other parts of the chain as we move.This ultimately can create break down of these body parts, which is often where we feel pain. When we regularly work with active movement throughout the whole kinetic chain, we find that we can function in our lives with less pain and more ease of motion.

It is important to pay attention to your body while stretching. Be mindful of the movements you are performing. Feel where your body is more flexible and where it is more restricted. Don’t push into restricted areas and “over stretch.” Controlling your movement will allow your brain and nervous system to interpret the stretch in a non- threatening manner, lessening the bodies’ protective mechanisms and making the stretch effective.

Stretching and moving correctly is important for good physical health so that we can perform the activities in our lives as efficiently and effectively as possible.

For further information go to www.alisonpalmerpt.com or to schedule an appointment please contact Alison Palmer at Alison Palmer Physical Therapy and Wellness Center 728 1135. We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.