“Prepare yourself for the world, as the athletes used to do for their exercise; oil your mind and your manners, to give them the necessary suppleness and flexibility; strength alone will not do.” – Earl of Chesterfield
There are many great ways to stretch. Use whichever technique is right for you. Some people respond to different stimulus so don't think you have to do one version or the other. You may find using several stretching methods helps you accomplish your goal; much like changing your weightlifting routine can push your muscles to new gains.
Proper Stretching: Active or Passive
I ask patients to show me how they stretch at home and about half of them bob up and down. Stretches should be done slowly or by holding a specific position, known as a Static stretch. When you reach the end of your range of motion and feel the muscles stretching, you simply stay there between 15 – 60 seconds. This form of stretching is a safe and slow method for lengthening muscles.
Active stretching is using one muscle to stretch the opposing muscle. An example would be straightening your leg and feeling a stretch in the back of the leg. As the quadriceps, or thigh muscles contract, your hamstring is elongated and stretched. This is called Reciprocal Inhibition and is helpful when improving your flexibility with movement.
Passive stretching is when the muscles are relaxed and you use a prop, or someone else, to help make the stretch happen. It can loosen a persistently tight muscle. If while on your back you wrap a towel around your foot and pull your leg straight and back it will stretch the back of your leg. If you decide to work with a partner, make sure they don’t push you beyond your capabilities. Just because they can do a split doesn’t mean you can right now or should ever attempt to.
Several techniques for assisted stretching incorporate breathing to achieve greater flexibility. If you take a deep breath and exhale as you perform a stretch it can help you relax and permit the muscles to lengthen more.
Rehabbing Injured Muscles Using PNF
Proprioceptive Neuromuscular Facilitation (PNF) increases the speed at which the muscle, its tendons and nerves communicate with each other to understand and sense what is going on regarding their position (bent or straight). We’ll stick with PNF for now. Initially PNF is used for rehabbing injured muscles so they get back up to speed with the rest of the body. Kind of a, “use it or lose it,” principle.
In an athlete or someone with chronically tight muscles, it is great for targeting trouble spots or stubborn muscles that don’t want to loosen up and lengthen. It is also commonly used to increase the flexibility, strength and range of motion of the muscles.
Two of the more common variations of this technique are Contract-Relax Technique (Hold-Relax) and Contract-Relax-Contract Technique (Hold-Relax-Contract). In order to accomplish these stretches you need a good partner to help you.
Contract-Relax & Contract-Relax-Contract
For example, Contract-Relax Technique of the hamstring is performed like this. You lie on your back and elevate your right leg until you feel a light stretch in the back of your leg. You then place your right heel on your partner’s right shoulder. Now start with light resistance, and over a time period of 6 – 15 seconds, increase pressure down into the shoulder by doing an isometric contraction, all while taking a breath in.
Gently increase to your maximal pressure, as long as it does not cause pain. The amount of downward pressure you use should be limited by your physical condition and whether or not you are recovering from an injury.
Your partner should talk to you about what they need you to do as far as the force of contraction, when to relax and proper breathing. After 6 – 15 seconds, exhale and relax your leg muscles. Now have your partner step toward your head to increase your stretch. Hold 30 seconds and then switch sides and repeat.
The Contract-Relax-Contract Method is performed like the Contract-Relax Technique, however when you exhale, you contract your quadriceps muscle as your partner steps forward to apply the stretch. This contracts one side of your leg while the other side is stretched.
Using Breathing & Sight to Assist the Stretch
Another effective stretch is Post Isometric Relaxation (PIR), which uses breathing and sight to assist the stretch. To stretch the hamstring, use the set up like the previous stretches mentioned. The leg is elevated and held just at the point of feeling the stretch and before any pain. You would press your leg down into your partner’s shoulder for 5 – 10 seconds with about 10 percent of your maximal effort as you breathe in.
At the end of this time your partner instructs you to breathe out. As you exhale you also look in the direction of your stretch. In this case you look overhead because this is the direction your leg is going. Your partner performs a stretch similar to the other ones described by stepping forward, or toward your head.
Once this position is held for a few seconds, repeat the stretch, as this becomes the new starting point. Repeat 2 – 4 times. You should try to actively attain this fuller range of motion with some aerobic exercises. Enjoy your newfound motion. These stretches are sometimes not the most pleasant, but they are extremely effective.
Post Facilitation Stretch (PFS)
Another strategy for stretching is Post Facilitation Stretch (PFS). This is similar to the PNF methods except when you relax the muscle, the stretch is performed differently. The muscle is contracted into your partners shoulder for 7 – 10 seconds. After you exhale and relax, your partner rapidly moves forward to stretch the muscle quickly. It is held there for 20 seconds and this procedure is repeated 3 – 5 times, without ever releasing the gains you have made.
Reprinted with permission of the author.
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This article was adapted with permission from the book:
Back At Your Best: Balancing the Demands of Life with the Needs of Your Body
by Dr. Jay M. Lipoff.
“Do You Want To Feel Your Best?” Alleviate back pains, maintain a healthy weight, and feel better and stronger at any age, with simple changes to your normal routine. Here is your easy to follow guide for everything from quality sleep, ending headaches, smarter eating and nutrition, better posture, proper stretching and exercise, and much more. Isn’t it time you were Back At Your Best?!
For More Into or to Order This Book on Amazon.
About the Author
Dr. Jay M. Lipoff is a chiropractor, certified fitness trainer, educator, and nationally recognized expert in spinal injury prevention. He is author of Back at Your Best: Balancing the Demands of Life with the Needs of Your Body). He is an executive board member of the ICA Council on Fitness and Sports Health Science, and hosts a radio segment on Mix 96.1 WVLF-FM on Fridays at 8:20 AM called "Back at Your Best in 5 Minutes or Less." Visit his website at http://www.backatyourbest.com
