FashionClick Well-Being

by Jesús Sánchez

 
S t r e t c h

In previous installments of Fitness Click I have been describing the best exercises available nowadays for your training. In this occasion, I will talk about one of the most important aspects of any physical activity: the development of flexibility. My objective, thus, is to "extend" your knowledge of stretching.

Scientific investigation convincingly demonstrates the importance of stretching, emphasizing, given its physical benefits, the importance of including it as a fundamental part of any type of training.

However, we should not forget another technique that should always accompany stretching whenever we are about to start training is the need to warm-up (specially the older we are). Yet, I will center solely on stretching this time.

Although stretching and warming-up should go hand-in-hand, the first one can be done independently at other times of the day. It will make you feel better by bringing your joints back to life while activating your nervous system. Try, for example, a little stretching exercise after having been seated for a long time and you will immediately notice its benefits. Other wonderful moments to stretch are just before going to bed and upon waking up.

The immediate effects of stretching are:

• an increase in the mobility of our joints, which lets us exercise with greater intensity thereby obtaining better results.
  

• a priming of our muscles, taking them to the necessary temperature and correct tension for their activity.

• activation of the cardiovascular system, especially the return circulation, because it mobilizes the blood that lies stagnated within the muscles (reason why it is very recommendable in slight to medium cases of varicose veins.)

No wonder then that Oriental cultures have always given great importance to flexibility, which is what we intend to achieve by stretching. Hatha Yoga and Tai Chi, for example, are testimony of this.

Following, I will transmit the most modern stretching techniques.

General Recommendations:

1. Do not bounce. It has been demonstrated that bouncing can produce micro-lesions within the muscular fiber, specially when the climate is cold.
   

2. There are two stretching techniques that are the most effective: 1) those where you maintain the posture without any movement; and 2) those done with a recent technique that is becoming more a more widely used, the so-called PNF (Proprioceptive Neuromuscular  Facilitation) technique. It works by taking advantage of a natural response of the muscle (technically called "myotatic reflex") to stretching to increase the benefits of this activity.

How is it done? When we are stretching, we reach a point in which the muscular fiber contracts automatically to protect itself. The PNF technique consists of contracting the muscle without moving upon noticing the aforementioned reaction, this is followed by a relaxation of the muscle and then by stretching it beyond the previous limit. This procedure will let us reach a higher level of stretching without harming the muscle.

The technique, when correctly done, is so safe that it is widely used in post-injury rehabilitation. (Just one word of caution: it should not be practiced by people who are still in the growth stage of their lives). 

The recommended timing is as follows: after maintaining the stretch for 10 seconds, you contract the muscle for 4 seconds and then stretch for 10 seconds, which completes the PNF. I recommend that you repeat the complete cycle four times.

By practicing this technique you will achieve more flexibility, will be able to warm-up more efficiently, strengthen your tendons and ligaments, as well as reduce the probability of injuries. Consider it a must from now on.

Jesús Sánchez
holds a master's degree
in Physical Education

The exercises:

Let's move on now to the exercises. Given the human body is a machine of complex interactions, it is convenient to know that each of its parts needs a specific type of stretching exercise. I recommend four exercises, they are the safest for each of their respective body regions.

Hamstrings (Ischio-tibial): Stand with a leg elevated as is possible for you, resting it on a stable surface. The knee of the other leg should be almost completely extended. Maintain the back straight as you incline the trunk towards the elevated leg until the point where you feel a stretching sensation on the back of the thigh. Avoid reaching the point where you feel pain, a stretching sensation is what we are aiming for. Figure 1.

Calf (Gastrocnemius): Stand with the front part of your foot over a step or stair so that its heel is suspended in the air. Put the weight of your body on the leg that holds its heel in the air. Relax the calf muscle lowering the heel so as to stretch it. Figure 2.

Back of the arm (Triceps): Cross your arm in front of your trunk. With the other hand grasp the elbow in front of you and pull it as if taking it towards the armpit. Try to maintain your back straight. The more relaxed you keep your shoulders the better. Figure 3.

Front of the thigh (Quadriceps): Stand holding one of your feet behind your back. The knee of the other leg should be almost completely extended. The trunk should be kept vertical, the knees close to each other and the thigh relaxed. Figure 4.

You can be sure that I am not stretching the truth when I state that if you follow my recommendations, not only will you go through life more relaxed, you will also reap more benefits from your exercises lowering the risk of injuring yourself; you might even recover faster from an injury you might already have. 

Copyright © 1999 FashionClick® y ParqOuest®. All Rights Reserved. This article was written with the sole purpose of informing. It does not pretend to be a substitute for your physician's advise. Consult with a specialist before starting any diet or exercise routine, especially if you are over forty years of age. If in doubt, ask your doctor. This material may not be published, broadcast, rewritten or redistributed in any form.
Photo: © 1999 Freddy Galiani. Drawings: © 1999 Gemma Ramírez.