The principles of stretching and
flexibility, both for pre-workout warm-up and as a sole means to improve
mobility have completely changed since when you and I were growing up in P.E.
class. In a nutshell, stretching can do
more harm than good if not done correctly or if performed with the intent of
hyper-mobility (exceeding bio-mechanical ranges). We also now know that joint stability and strength, are more important to athletic
performance and lower injury rates, than flexibility is. Optimal
range of motion is the goal, with flexibility as one tool to get there. Hyper-mobility or maximizing joint
flexibility is never the goal for an athlete! In
fact some pro-athletes do not stretch at all in a traditional since, but rather
warm-up and cool-down, and loosen up occasional tight spots and trigger points
with targeted stretches, foam-rolling and massage. Strengthening exercises, massage and
compression-wear have taken over many areas for today’s relevant athlete, where
stretching fell short in the past. Pre-workout
stretching should be used only as a means to acclimate your body to its normal
range of optimal motion, as well as loosening up any ‘tight’ spots or
fascia adhesions. Pre-workout stretching
is not the time to try to improve overall flexibility or push joints or muscles
past their bio-mechanical maximum range of motion. Pre-workout stretching should only be done
after you have first warmed up your core temperature and increased your heart
rate with some form of mild cardio exercise, like spinning, jogging, jumping
rope, or mild calisthenics. A warm
muscle is a pliable muscle. A cold
muscle is prone to high-risk of injury.
Never stretch cold muscles!
Ideally the time to work on your flexibility – if that is important to
you, is after your workout when all your soft tissue are very warm and
pliable. This may also assist in
removing lactic-acid and in muscle recovery.
However, while post-exercise stretching and massage may lower next day (DOMS)
soreness, it may also inhibit muscle-gains by reducing inflammation and
prostaglandins, which both trigger follow on muscle growth, and Growth Hormone
secretion.
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| My primary 'stretching' goals are to simply 'loosen up', prevent fascia-adhesions, manage scar tissue and to maintain optimal mobility - not to join some sideshow circus act with hyper-mobile joints!! |
