You are probably asking yourself at this point - "what am I talking about!" Well, it is simply this: your muscles, as strong as they are, could not get any stronger and may even cause you aches and pains if they are not adequately STRETCHED. Daily activities such as walking, sitting, or sleeping do not provide for any adequate stretching, and may unevenly stretch some muscles while tightening others. The two most recommended ways of stretching are called static stretching, and proprioceptive neuromuscular facilitation (PNF) stretching. Ballistic stretching is also a way of stretching and does improve one's range of motion (ROM), however there is a greater chance of injury since part of ballistic stretching consists of muscle contraction as well.
When one performs a static stretch, the target muscle is lengthened to the point at which one feels the muscle is stretched (usually a "slight" discomfort - but NO pain). This position is held for 10-30 seconds, relaxed, and then usually repeated 2-3 times per target muscle, possibly using variations of the same stretch (i.e. hamstring stretch: sitting - one leg extended in front, other leg bent in front; standing - one leg extended in front and resting on a table; standing - upper torso is bent forward, both knees slightly bent to relieve pressure on lower back).
When doing a PNF stretch, the target muscle group is briefly contracted (approximately 5-6 seconds) against resistance after the limb is at its end-ROM, and the contraction is less than maximal. This technique of PNF is called Contract Relax. The second PNF technique is the Contract Relax Agonist Contract technique. With this technique a partner tells the exerciser to "meet my resistance," the exerciser contracts, then relaxes, and the partner attempts to move the limb beyond this point passively. PNF stretching was originally used in clinical settings. However, in recent years this method of improving ROM has received more widespread use.
So now that you know more about stretching, you will take some time out of your busy day and begin to stretch on a regular basis... Right?! Chances are if any one of you are like me you will have the good intentions to do it but... you know the rest. But, GOOD NEWS - stretching could be done any time, any place, with any one... anyway, how do you ask? You could stretch while sitting and reading Newspeak, watching SocComm's movie channel, while talking on the phone, during a coffee break, in the bathroom, in the living room, at your desk, waiting for the bus, ...you get the picture.
So stretching is not just for pre- and post-exercise anymore. Stretching can actually help your muscles become stronger since when muscles are tense and contracted they do not work efficiently. It can reduce your stress after coming back from class or work!
Below are some examples of simple, yet helpful stretches. Do them for your mind and body!
If you are interested in finding out in tangible and comparable numbers how flexible you are, go to the WELLNESS FAIR on February 14th. This event will run from 10am - 2pm in the lower wedge, and the Healthy Alternatives Office will be conducting sit-and-reach tests to measure hamstring flexibility, and back extension tests to measure back flexibility for anyone who is interested!