STRETCHING: DO IT THE SAFE WAY

Stretching is beneficial to increase flexibility, blood flow, oxygen and nutrition to the muscles. More importantly is the way to stretch. Stretching should be a painless process to help improve and maintain a greater quality of life.

For years experts have advocated prolonged static stretching. This type of stretching is actually harmful to the muscles. Tendons are the part of the muscle that attaches to the bone and is where the stretching takes place. When there is discomfort or pain during a stretch, this discomfort activates the stretch reflex and forces the tendons to contract to protect it's self. At this point our flexibility decreases as well as the blood flow. This is not an efficient way to stretch.

One of the safest and effective methods of stretching is ACTIVE ISOLATED STRETCHING. This process involves three steps: Identify, Isolate and Intensify. The first step is to identify the muscle or muscle group to be stretched. Second, isolate the muscle in a position of comfort and least resistance, not the working state of the muscle. Thirdly, intensity by initiating the stretch to a point where you feel the stretch WITHOUT any discomfort or pain, hold for two seconds ONLY, return to starting position and repeat 10 -20 repetitions.

A common area of tension that benefits from correct stretching is the neck/cervical muscles. Sit down and relax your neck and shoulder muscles within your normal range of motion. Breathe as you drop your right ear to your right shoulder, stretching your left neck muscles. Take the stretch to the point where you feel the stretch without any pain, hold for 2 seconds only and return to your starting position. Repeat 10-20 repetitions. Now stretch the right side of your neck following the same procedure. Each repetition you will notice an increase in your flexibility. This technique will not trigger the stretch reflex that may result in muscle soreness or tearing of the muscle tendons. Stretching should not hurt!

Active Isolated Stretching reduces muscle tension, improves the flow of lymphatic fluids that allows the body to get rid of toxins. It also helps create better stamina and performance for all our activities of daily living.