To Stretch or Not to Stretch

Copyright (c) 2009 Ainsley Laing

I started teaching fitness classes a long time ago. So long ago, in fact, that Jane Fonda was THE NAME in fitness and all the classes were called Aerobics. In those days, there was no certification for instructors and most of us came from a dance background. In other words, we did what we wanted with very few guidelines.

Along with the increase in popularity of these classes and fitness in general came certification, liability insurance, expert guidelines and large amounts of scientific research on fitness topics. In other words, teaching fitness classes became a "real job".

Since that time, stretching seems to be a really controversial area of fitness. When do we stretch? How do we stretch? Does stretching prevent injury? Do you get sore if you stretch properly? And you know what? After many studies, the mysteries remain.

Of course, there are a couple of generally accepted beliefs I would like to share with you to help you better understand and plan your fitness activities.

A muscle's strength is related to its ability to stretch. In other words a muscle expands before it contracts. This is particularly easy to see when you look at someone jump. First the person will bend the knees (expand the muscles) and then spring up (contract).

A warm muscle stretches more easily than a cold one. The follow on to this idea is that a warm muscle is also stronger in that it is more resistant to tearing with heavy use.

How is this applied to fitness programs? Well, the number one thing I always say to my clients is "Warm-up first before stretching". The response from clients is often, "isn't stretching a warm-up"? The answer is (polite yet emphatic) NO!

The purpose of a warm-up is to get the blood flowing to the muscles and joints and get the heart ready for what is to come. The best warm-up is usually about 5 minutes of a lower intensity version of the activity you are about to perform. For example, walking for a time before you begin running is good. For weight training, it's also good to walk first followed by some rhythmic arm movements to warm up upper body joints.

Now here's a big controversy among fitness professionals: when is the optimal time to stretch? Well, I like to stretch at the end of the workout or at several times during the workout if resistance (weight) training - when the muscles are very bendable. My mental picture of this is that muscles, tendons and ligaments are like taffy candy. When taffy is cold, it breaks when bent. When taffy is warm, it pulls and stretches.

While no one has yet managed to prove conclusively that stretching prevents injury or reduces muscle soreness, most athletes and fitness enthusiasts will tell you that stretching really helps them feel better after a workout. My personal observation is that stretching promotes a balanced range of motion in the joints and generally promotes the feeling of relaxed well-being after a orkout. Some of my most popular classes end with a stretching session and a few minutes of deep breathing/deep relaxation. Very nice!