Are you stretching enough?
In the hustle and bustle of daily life, it's easy to overlook the importance of stretching as part of a comprehensive fitness routine. Yet, taking the time to stretch can significantly enhance your flexibility, reduce muscle tension, and improve overall performance. But how do you know if you're stretching enough?
Warming up and cooling down before and after workouts is a crucial habit that helps you care for your body and maximise your training efforts. Warming up increases your internal body temperature, preparing your muscles for the exertion ahead. Conversely, cooling down helps your body transition to a resting state. Both routines incorporate dynamic (movement-based) and static (holding a position) stretches, each serving a unique purpose in maintaining muscle health.
Stretching can sometimes feel uncomfortable, as our bodies vary greatly in flexibility. Some individuals have naturally tighter muscles, while others are more limber. The duration and type of stretching needed can differ from person to person. Alexander Khang, a sports therapist and trainer specialising in sports and rehabilitation with years of experiences treating people, advises, "If it feels tight, it probably needs to be stretched – if it doesn’t feel restricted, it’s probably okay."
Why do we need to stretch?
Stretching tight muscles can enhance both mobility and flexibility. Mobility refers to the total range of motion available at a joint, influenced by various factors, while flexibility pertains to the elasticity of soft tissues around the joint. The goal of stretching is to ensure joints move through their full range of motion, enabling optimal performance in various activities. For instance, a tennis player needs flexible joints to execute serves effectively, and a runner requires extended knee and hip movements. Without adequate stretching, these movements can become challenging, highlighting the necessity of regular stretching.
What happens when we stretch?
"Flexibility is a continuum," says Alexander. Genetics play a significant role in one's natural flexibility, but the type of physical activity also influences it. Traditionally, inflexibility was viewed mechanically, suggesting that stretching elongates the muscle fibers and associated tissues. However, contemporary research focuses on the nervous system's role, emphasising the concept of "neurological tolerance." When you first perform a stretch, pain receptors trigger a response to stop due to discomfort. Over time, consistent stretching can increase your tolerance, and your nervous system adapts, allowing for greater flexibility and mobility.
Tips for effective stretching
Understanding how to stretch correctly is crucial for achieving desired results. Here are some key insights from Uzo:
Duration: To effectively relax the nervous system and increase flexibility, hold stretches for at least 30 seconds. For maintaining flexibility, shorter durations may suffice, but to develop it further, stretches can extend up to two minutes.
Warm muscles: It's essential to warm up the muscles before stretching to prevent injury. Engage in light cardio activities such as cycling or jogging to increase blood flow to the muscles. Post-workout is an ideal time for slow, long stretches, taking about 15 minutes to cool down properly.
Consistency: Regular stretching is key to seeing improvements. Aim for 30-90 seconds of stretching per muscle group, performing 2-3 sets, 3-4 times a week.
Case study: Jane’s transformation through stretching
Jane, a 35-year-old office worker, experienced persistent lower back pain and neck stiffness due to her sedentary lifestyle. Seeking relief, she incorporated a regular stretching routine, including morning and evening sessions focusing on major muscle groups, and twice-weekly yoga classes. After three months, Jane's back pain and stiffness had significantly reduced, and she felt more energetic and less stressed. Her flexibility improved, making daily movements easier and more comfortable.
Getting started
To identify which muscles need the most attention, start with a mobility session. Pay attention to which areas feel tighter or more uncomfortable, and focus on these muscles in your stretching routine. Commonly tight areas include the hip flexors, quadriceps, and calves, so consider integrating stretches for these muscles.
Stretching is a vital component of physical fitness that promotes flexibility, reduces muscle tension, and enhances performance. By incorporating regular stretching into your routine and following expert advice on duration, muscle warm-up, and consistency, you can achieve greater mobility and a higher quality of life. Reflect on your current routine: Are you stretching enough? If not, now is the time to start prioritising this essential practice.
