Regular stretching should be used over the long term to correct any appropriate areas and bring shortened muscles back to their desired length. A time-efficient and effective flexibility routine to be practiced throughout the week to reduce tension in tightened muscles are recommended to all people of different fitness level, including competitive and recreational athletes.
Although it’s a norm to stretch during warm up and cool down periods of exercise sessions, stretching can be undertaken at any time of the day fit into your own schedule. To stretch at home, watching TV, or even during lunch break at the office, making it a habit to balance out periods of immobility in sustained poor posture.
Following repeated contractions during exercise, the muscles become shorter and thicker. Maintenance stretch is used to return the muscle to its normal length. Towards the end of each workout when the muscles are warm and receptive to extension is the best time to stretch for promoting recovery and relaxation. The most common practice is doing static stretch. By holding the stretch for 8 or more seconds helps to de-sensitise the neural receptors in order to induce a relaxation of the target muscle.
To further increase the length of the fibres, develops static stretch from single set to multiple sets by moving the limb to a new point of bind with short rest. Here is the general guidelines for developmental static stretch:
1. Moving a limb to the point of bind while maintaining good alignment and posture.
2. Hold for 8 or more seconds, until the tension within the muscle has reduced
3. Relax and passively increase the range of motion until tension is felt again. Again hold for 8 or more seconds until the tension within the muscle has reduced.
4. Increase the range of motion until tension is felt again. Hold until the tension reduces, then slowly return the limb to its normal position.
5. Repeat the stretch as many repetitions as required.
This hold-relax techniques is one of the form of advanced techniques that permits greater muscle stretching. It can be done alone but more often performed with a partner who provides resistance and helps increase the range of motion. (Further reading: PNF stretching)
But this form of static stretching is not recommended before dynamic activities. It does little to prepare the muscles for the dynamic activity to follow or may even harmful to performance as the force production of the stretched muscle will be reduced. Stretch the muscles statically immediately prior to vertical jumping tends to have a negative effect on the jumping height. Warm up with dynamic stretching, using exercises which mimic the general movement going to be performed is highly recommended. (Further reading: Dynamic stretching and Dynamic warm up routine)
Total body tension correction, joint stiffness reduction can be achieved through a regular stretching program. The muscles involved should be stretched through a number of planes of movement, for at least one set of 8 seconds(or longer). These programs should be adhered to for at least four weeks, 3 times per week, for long term improvements. But do not attempt to overstretch, or develop flexibility in weak and elongated muscles. Here are general guidelines and precautions for flexibility training:
- ensure correct position, posture and alignment prior to and during the stretch
- take the stretch to a point of mild discomfort and do not strain or passively force a joint beyond its normal range of motion
- ensure correct breathing patterns are maintained, and try to breathe calmly and rhythmically. Exhalation during increases the stretch will aid whole body relaxation. Do not force a stretch whilst holding your breath
- do not bounce or spring while statically stretching
- come out of each stretch slowly and carefully
- decrease the stretch intensity or stop if one feels any local or radiating pain, or any loss of sensation
- stop the stretch if sharp pain occurs
- stop the stretch if uncontrolled muscle cramping occurs
- any mild soreness following stretching should last no longer than 24 hours. If the soreness is prolonged, then the stretching was too aggressive
- use extreme caution when stretching any hyper-mobile joint, and question if developmental stretching is necessary
- avoid excessive or aggressive stretching of recently immobilized tissues(casting). These tissues can become dehydrated and lose tensile strength.
- stretch with precaution for any individuals with known or suspected osteoporosis.
When not to stretch
There are certain individuals or groups for whom stretching may be likely to cause injury, or where the possible concerns outweigh the potential benefits. Below is a list of reasons why stretching may not be appropriate as suggested by medical specialist:
- any developmental, excessive, uncontrolled or ballistic stretching should be avoided during pregnancy, due to the softening effects of relaxin.
- if the movement is limited by a bony block
- avoid stretching a fracture site for approximately 8-12 week post-fracture
- if functional adapted shortening (contracture) has occurred to provide stability to a joint or area
- if the adapted shortening provides increased function at a joint, especially in individuals with paralysis or severe muscular weakness.
- any infected joint or nearby tissue.
- any acute inflammation, except for the majority of arthritic clients
- a local haematoma, resulting from an overstretch injury
- suffering with certain vascular or skin diseases
