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| Stretching and Strengthening - find out how to balance your body |
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| By Craig Burton |
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I recently read in the GQ Magazine an article on stretching written by
a London celebrity trainer. He basically wrote that stretching is a
waste of time and in some cases dangerous. This was a response to
recent research suggesting that stretching was unhealthy.
The question of whether one should or should not stretch is a confusing
one, complicated at times but nonetheless important to discuss.
I consider the statement “stretching is unnecessary and sometimes unhealthy” to be another classic generalised BS one.
So too is there good stretching and bad stretching. More importantly, there is essential specific stretching.
Now there is some truth in the statement stretching can be dangerous.
Prior to activity, static stretching – which many people do – can have
a negative effect on performance. Why? Basically our body has a very
clever mechanism called a myotatic stretch reflex that protects the
muscles from stretching too far too quickly and without an adequate
warm-up by stimulating muscle fibres to contract.
There are many ways one can stretch, including:
1. Correctively – designed to correct common postural dysfunctions,
muscle imbalances and joint dysfunctions. Two types of corrective
approaches include static stretching (holding the stretch for 20
seconds), and self-myofascial release (foam roller)
2. Actively – neuromuscular stretching otherwise known as
contract-relax stretching is one method of active stretching. I
personally use this style most often as it also has a corrective
function. The three phases of contract-relax stretching are: ·
passively move the limb into the initial stretch position · contract
the muscle being stretched for 10 seconds using only 25% force · relax
and move the limb into the new position · repeat 3-5 times
3. Functionally – uses the force production of a muscle and the body’s
momentum to take a joint through a full available range of motion.
Examples of these include walking lunges and twists, and walking with
bands around the legs.
Which type of stretching should I do?
The answer depends on your current physical state and the activity you
are about to perform or have performed. For most people due to a
sedentary lifestyle that has created postural dysfunctions they need to
begin in the corrective phase which will be the focus of this article.
Scientific approach to stretching for postural correction
Basically we have two types of muscles in our body: some that naturally
like to become short and tight, and others that get long and weak (to
one degree or another).
What does this mean? Have a look around, look at all those people with
rounded shoulders and heads poking out like turtles, and now look at
all those people who resembling Donald Duck, butts poking right out.
These are two common postures I deal with daily. The problem however is
more than an aesthetic one. These people may now be experiencing some
form of discomfort. The first group: neck pain, headaches; the second
group: back aches.
Various sources believe about 70 % of our population will have a
serious back problem in their life time from our sedentary lifestyle,
for example sitting too long in front of computers etc.
And exercise can actually make it worse. One prime example is there are
a lot of people doing some great hip flexor strengthening exercises,
when in reality they were meant to be doing a crunch. A short tight hip
flexor gets very greedy and does the work instead of the abdominals,
contributing to that Donald Duck posture with all the back problems to
go with it. The other classic case is those people hell bent on
developing their chest muscles through a disproportionate amount on
pressing or pushing exercises (especially bench press). Ultimately they
are further contributing to more rounded shoulders when their pecs
would be much more on display by stretching the chest prior to doing
more exercises that involve drawing the shoulder blades together like a
bent over row. So this is where stretching comes into the picture. We
need to stretch those short tight muscles in specific ways: pre and
post workout. In order to design a program that’s right for you, it’s
imperative that you know which muscles are which.
Muscles That Tend To Tighten
1. Upper Trapezius (neck and shoulders)
2. Levator Scapula (neck to shoulder blade)
3. Short Cervical Extensors (back of neck)
4. Pectoralis Major (chest)
5. Pectoralis Minor (deep chest muscle)
6. Lumbar Erectors (low back)
7. Psoas (hip flexor)
8. Rectus Femoris (one of the quadriceps)
9. Piriformis (deep hip muscle)
10. Adductors (inner thighs)
11. Hamstrings (back of legs)
12. Gastrocnemius (superficial calf muscle)
13. Soleus (deep calf muscle)
Remember, unaddressed muscle imbalances will lead to joint dysfunction
and pain. Just like a car with poor alignment, trouble - possibly
severe – is imminent if the alignment and imbalances are not corrected.
So next time you hear or read that stretching is a waste of time, ask
them to be more specific and to explain “which type of stretching they
are referring to.”
If you do have recurring injuries or believe your posture is not
balanced I thoroughly recommend a professional musculoskeletal
assessment and subsequent, logically based program to lessen these
imbalances and lead you to a better functioning and more attractive
body.
Your 3d Coach
Craig Burton
References
PES online manual, Optimum performance training for the performance
enhancement specialist, National Academy of Sports Medicine, 2001 |
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About the Author
Article by Craig Burton. Craig is a prominent European based holistic
health and fitness coach and founder of 3D Personal Training Systems.
Craig is a Sports Science graduate with postgraduate accreditations in
nutrition, massage, athletic training, and corrective exercise therapy.
He is the author of "The 21 Day Roadmap to Health" available at http://www.21dayroadmap.com.
Receive your FREE 3d pts tools including the 7 Part Series: Success
Strategies for transforming the body, mind and spirit, our FREE monthly
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For more information and articles on health and fitness visit http://www.3dpts.com/articles.
Source: ArticleTrader.com
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