Stretching Bible, Haddonfield Personal Trainer Takes Away the Confusion

Do not feel bad if you are tight just about everywhere. I was tight everywhere when I first started, I had to stretch everything. I progressed very quickly because I religiously followed the guidelines in the next few sections. I couldn’t spend my whole day in the gym, so I had to cut back on other exercises to squeeze in all the stretches. But within a few weeks I was a stretching believer because all of my chronic aches and pains just disappeared. Maintaining my flexibility is much easier now that I am in the maintenance phase. I only need to stretch a few times a week after a workout or when I am hunched over my computer for too long and I’m completely pain free. Now I can bang out a quicky full body stretch in just about fifteen minutes, ten in a real rush.

In a nutshell. During the corrective stretch phase perform each stretch 30-60 seconds, 1-2 times daily, 4-6 days per week for 2-4 weeks. Each muscle and person will progress at a different rate. After the initial 2-4 weeks you can transition into a maintenance stretching phase of 3-4 days per week holding each stretch 10-30 seconds. The following sections will answer the rest of your questions in more detail.

When should I stretch? The best time to stretch is when you can actually fit it into your daily schedule 4-6 days per week. The following are the best case scenarios. If you wake up with muscle tightness and soreness, then stretch in the morning preferably after a hot shower or bath. For optimal flexibility gains stretch 1-2 hours before going to bed. When we sleep, our muscles repair themselves from the days activities. When a muscle repairs itself in a lengthened, relaxed state instead of a shortened, tight state it provides optimal flexibility the whole next day. Stretch after a workout or physical activity because a warm muscle can stretch further than a cold one and it also helps prevent muscle soreness. Try not to stretch a cold muscle, always warm up with a 5-10 minute light warm-up of walking or biking to increase muscle temperature and muscle flexibility. “When” is not the most important factor with this phase of stretching, just doing it is the most important. When pinched for time, just do the tightest areas in a shortened format.

How Much Is Too Much? The stretch position should have a tight feeling, never pain. Achieve the stretch position slowly and gently, with no jerking or bouncing. It is very easy to overstretch a muscle and cause more harm than good. It is a fine line between pain and tightness so always ease into each stretch a little longer with less intense effort, never pain.

How long should I hold each stretch? Hold each stretch a minimum of 30 seconds. An area that feels exceptionally tight you might want to hold for 60 seconds time permitting. The problem is not holding the stretch too long, but not holding the stretch long enough especially when just starting because it will take longer for the muscle to relax. Keep track of the imbalances between your right and left, because not every muscle in your body is going to have the same flexibility on both sides of your body. If you notice a discrepancy, stretch the tighter side an extra 20-30 seconds. Stretching each side the same amount of time will maintain the imbalance. The greatest benefit of corrective stretching is creating muscular balance on both sides of your body.

Just breathe, you must chill. The cornerstone of stretching is relaxation. The cornerstone of relaxation is breathing. Holding your breath or moving too quickly during each stretch will instinctively tighten up your whole body to protect itself. Take deep inhalations and slowly count to four on each exhalation. Focus on relaxing the muscle you are stretching. With each exhalation, gently deepen the stretch but never to pain until you can go no further. When we exhale our body naturally relaxes and that is the best time to try to increase range of motion. Never hold your breath.

When do I progress to the maintenance phase? This will be different for each individual and each muscle. How quickly your body adapts will depend upon the following: how many days a week you are stretching (Six days/week will yield quicker results than four), how long you are able to hold each stretch (60 seconds yields quicker results than 30 seconds), how many times a day you are stretching (twice daily is quicker than once), genetic and structural limitations, and injuries. Some muscles will progress so quickly that you can move into the maintenance phase within only a few weeks. Other areas will progress much more slowly and might need to stay in the corrective phase for several weeks. When the muscle no longer feels discomfort, tightness, restriction, and doesn’t meet the other criteria listed then it is time for the maintenance phase which will vary with each different body part. Expect to have some body parts in the corrective phase and others in the maintenance phase.

What is the maintenance phase again? When the muscle no longer feels discomfort, tightness, restriction, and doesn’t meet the other criteria listed then it is time for the maintenance phase which will vary with each different body part. The stretches remain the same but hold the stretch 10-30 seconds, once daily, 3-4 times per week. It is that easy. If increased ranges of motion are still required more advanced stretching techniques should be utilized under the guidance of a qualified physical therapist, chiropractor, or fitness professional.

When can I stop? Never! Not the answer you were probably looking for, but it is the unfortunate truth. Your muscles have a very bad short term memory. If you stop stretching, all of your original short, tight muscles will slowly creep back. Since you are not getting rid of the reasons why your body got the imbalances in the first place, they will always try to come back. The good news is that you can very easily maintain your new found range of motion by continuing with the maintenance phase. Just a little bit goes a long way, but stopping all at once will drastically reverse all of your progress in a few short weeks.

Oh God, there’s more? As previously mentioned when certain muscles get short and tight, other muscles get lengthened and weak. These stretches are a great way to lengthen those short and tight muscles. But we also need to strengthen those weak areas in order to maintain our new found flexibility. Regular strength workouts 2-3 times per week reduce the likelihood that you’ll get a muscle imbalance that could cause pain. Incorporate strengthening exercises to target these weak areas to maximize your performance. For example when you sit a desk all day your chest and upper neck muscles get very short and tight. You need to stretch those areas and strengthen the muscles that help pinch your shoulder blades together called your posterior deltoid, rhomboids, and mid/lower-trapezius. Don’t worry it’s not as technical as it sounds, just pinch your shoulder blades back and down.

More ways to ease the pain. If a day or two of stretching does not help your sore muscles, try these common remedies.

•Topical treatments like Bengay or Capsaicin excite sensory nerve endings in the skin, and the resulting tingly sensation overrides your ability to feel as much pain.

•Over-the-counter nonsteroidal anti-inflammatory drugs (nsaids), such as ibuprofen, may alleviate some discomfort.

•Heating pads and heat wraps help relax muscle tissue and increase blood flow to the area. Hot tubs are saunas are great post workout.

•Massage promotes blood flow to sore areas and relaxes muscle tissue. Deep tissue, accupressure, and trigger point massage modalities are best when you have tight, knotted muscles.

•Acupuncture has been show to help certain types of pain. It’s not known exactly how it works, some believe the needles stimulate pain-suppressing neurotransmitters..

•Physical therapy can help rehabilitate specific injuries. Therapists can also teach you exercises to relieve and prevent everyday aches.