Stretching is as essential for your body as drinking enough water and eating a balanced diet. But it’s not just about being able to touch your toes or do a perfect split. Instead, it’s about maintaining your body’s flexibility and strength — two factors that contribute to your overall health.
At LA Orthopaedic Specialists, located in Los Angeles, California, our board-certified orthopedic surgeons believe in the power of proper stretching and also know the dangers of inadequate stretching. Here, we explain the science behind stretching, what to do when you stretch, and how preventive stretching can help avoid injuries and ailments like arthritis and tendonitis.
The science behind stretching
Let’s start with the bad news. When you don’t stretch, your muscles and joints become stiff and less mobile over time. Imagine playing a pickup basketball game after work without warming up or stretching. You’re suddenly putting extra stress on your body, causing your cold muscles to jump into action. This abrupt demand can lead to strains, sprains, and other injuries.
So, what happens when you stretch? Stretching involves lengthening your muscles and tendons, which improves your muscle fibers’ elasticity. When you stretch, you pump fresh blood into your muscle fibers, providing them with oxygen and nutrients for optimal performance and recovery. This process also flushes out toxins from your muscles.
Good stretching: Do this
Now that you understand why stretching is vital, let’s look at the different types of stretches — static, dynamic, and posture stretches — and when to incorporate them into our routine.
Static stretching
Static stretching involves holding a stretch in a comfortable position for 15-60 seconds. It’s most effective after exercising because it helps your body cool down and improves flexibility.
Dynamic stretching
Unlike static stretches, dynamic stretches involve moving parts of your body and gradually increasing reach, speed of movement, or both. This type of stretching is beneficial before a workout or physical activity to warm up your muscles.
Posture stretches
Posture stretches correct poor posture caused by sitting or standing for long periods. You can do these stretches throughout the day to help align your spine and reduce back and neck pain.
Bad stretching: Don’t do this
Stretching should never cause pain. If it does, that’s your body signaling that something isn’t right. Here are some common mistakes people often make while stretching and how to avoid them:
Force a stretch
It’s a common misconception that the “no pain, no gain” principle applies to stretching. In reality, forcing a stretch beyond your comfort level can cause muscle strains or tears. Stretching should involve a gentle pull, not intense pain.
The fix: Listen to your body. Stretch only to the point where you feel a mild tension and hold for 15-30 seconds. If you feel any pain, back off.
Bounce in a stretch
This technique, known as ballistic stretching, involves quick, bouncing movements to push your body beyond its normal range of motion. While it might seem like a way to get a deeper stretch, it can lead to small muscle tears.
The fix: Opt for static stretching, where you hold a stretch for a set amount of time. That allows your muscles to relax and lengthen without the risk of injury.
Skip the warm-up
Jumping straight into deep stretches without a proper warm-up is like trying to stretch a cold rubber band — it’s likely to snap. Cold muscles aren’t as pliable, so you increase the risk of strains and pulls.
The fix: Spend at least 5-10 minutes warming up with light cardio activity to increase blood flow and warm up your muscles.
Neglect to stretch both sides equally
Favoring one side over the other can lead to muscle imbalances, affecting your posture and movement.
The fix: Ensure you’re stretching both sides of your body equally. If one side is tighter than the other, it’s okay to spend a little extra time on that side, but don’t neglect the other side entirely.
Overlook breathing
Holding your breath while stretching can cause your muscles to tense up, making the stretch less effective and potentially leading to injury.
The fix: Practice mindful breathing during your stretches. Inhale deeply and exhale slowly as you ease into each stretch.
For more tips on proper stretching, call LA Orthopaedic Specialists in Los Angeles, California, or book an appointment online.