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Try Some Stretches Four Ways to Flex Our Muscles


by Marlaina Donato W


hether working out at the gym or taking to the trails, stretching is sometimes


an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t


always mean you have good fl exibility,” notes LaReine Chabut, a Los Angeles fi tness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fi tness.” Loosening up correctly not only fosters fl exibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fi tness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”


Four Categories, Many Variations


“Different types of stretches access different muscles and different types of fl exibility, but together, can benefi t everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little


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daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specifi c, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic


stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also


plays an important role


in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut. “The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower


back and spinal muscles. Through focus and deep breathing, yoga allows


you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”


Injury Prevention


and Recovery Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West


Central Florida natural awakenings


Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic


stretching offers many benefi ts. “It’s the best because it ensures that all major joints have full range of motion and suffi cient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.


Daily Moderation For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is benefi cial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan. Stretching doesn’t have to be


reserved for workouts, and with a little discipline, its benefi ts can easily be attained at home or the offi ce. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for fi ve minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.”


Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.


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