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(HealthNewsDigest.com) – My motto is, “Stretch Everyday”, and I do practice what I preach (I admit it, I’m biased!). Flexibility is a component of fitness, so whether we stretch every day, or several days per week as part of our fitness programs, let’s not underestimate its benefits. Research has indicated that regular stretching may be more effective in preventing injuries than occasional stretching and a systematic review of 7 out of 9 studies indicates that regular stretching improves sports performance. My motto will continue to be “Stretching is for Everyday” (almost every day, whether we have exercised or not!).
Every day we move, bend, sit, walk (crane our necks?), and everyday we repeat the same movements during our day. This can tighten our muscles to cause what we call “repetitive stress syndrome”. We may even sleep in the wrong position during the night forcing our muscles to work harder to support our spine and hence, wake up feeling tight and stiff.
So, for those of us who stretch occasionally, rarely or never (I hope it’s not never!), here is my tip about stretching that I send out at least once a year as a reminder.
Why is stretching so important?
Stretching increases our flexibility. Flexibility is a component of fitness. When we increase our flexibility, we help to increase our overall level of fitness AND we may possibly increase other aspects of fitness such as muscular strength and endurance (ever have a stiff joint and feel fit?).
Stretching can ease Repetitive Stress Syndrome. This is also called overuse syndrome. Do we sit at a computer? Ever hear of carpal tunnel syndrome, or have we developed poor posture? Stretching the muscles and tendons that become tight from repetitive movements combined with a strengthening program can prevent or help heal these chronic conditions that all of us are susceptible to.
Stretching slows/stops our nerves from firing. Wonder what causes a muscle spasm? Over-firing of our nerves causes the muscle to over- contract. Stretching sends a signal to our nerves to stop firing. This in turn helps our muscles to relax.
Stretching keeps our joints more limber. Each joint has a different degree of movement. This is called “range of motion”. For instance, we can bend our knee backward bringing our heel to our butt stretching our quadriceps muscle group. One example of a limited range of motion would be the inability to bend our knee back and up bringing our heel to our butt in close proximity. Of course, physiotherapists have a device to measure range of motion for each joint, but this is just a simple example. When we stretch properly, it can help to maintain an optimal range of movement (otherwise we get stiff, and our function is altered). Looking at the research, the results of four quality studies show a convincing effect of stretching in healthy people without significant injury to their joints. These studies reviewed in a systematic review, suggest that “regular stretching increases joint ROM for more than one day after cessation of stretching, and that possibly the effects of stretching are greater in muscle groups with limited extensibility”(some tightening!).
Stretching and increased flexibility can help to prevent injuries. When our joints and muscles are limber and flexible with movement through the full range, we have more balance and coordination. When we retain our flexibility, our tendons retain their elasticity which reduces inflammation and “tendonitis” injuries (who hasn’t experienced tendonitis?).
Stretching can help us find muscle imbalances. When I first meet a client I assess their flexibility because I can find the muscle imbalances which we all create in daily life or sport activities. Regular stretching can help us to find and lessen these imbalances which can ultimately lead to injury.
Stretching can be a great stress reliever. We can take a time-out from stress by stretching which is a great way to relax. Easy stretches can be done in a chair at our desk when the tension mounts. Add in a little deep breathing to increase our oxygen supply to the brain and may we find ourselves feeling and thinking better.
Do we need a recap? Stretching more often can help us to relieve muscle tension, prevent stiffness, injury and overuse syndromes. It can contribute to balance and coordination and help us to reduce mental stress. We get all this and it feels good too!
Have we stretched today?
June M Lay M.S.
June Fit
Look for my next tip in 2 weeks, “Effective Stretching”!
Source:
Shrier, Ian MD, PhD , Does Stretching Improve Performance?: A Systematic and Critical Review of the Literature. Clinical Journal of Sport Medicine. 14(5):267-273, September 2004. Cochrane database
Dr Lisa Harvey , Robert Herbert, Jack Crosbie, Does stretching induce lasting increases in joint ROM? A systematic review, Physiotherapy Research International
Volume 7 Issue 1, Pages 1 – 13 Published Online: 29 Mar 2006 Wiley Interscience
Click here to go to The American Academy of Orthopedic Surgeons for some running tips (http://orthoinfo.aaos.org/topic.cfm?topic=A00132).
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(c)Junefit, 2009