When It Comes To Stretching, Be Flexible

(CARLSBAD, CA) - The official stance on stretching has shifted. Once thought to be a key factor in thwarting injuries, pre-workout stretching appears to provide no benefit. A study by the Centers for Disease Control found no connection between stretching and injury prevention.

According to Stephen Thacker, director of epidemiology a the CDC, injuries examined during the study typically happened within a muscle’s normal range of motion, so stretching wouldn’t have influenced the outcome. A better defense against injuries is a proper warm up, which increases blood flow to the working muscles and prepares them for the physical challenge to come.

So is stretching unnecessary? Not by a long shot. Flexibility still can enhance your athletic performance by increasing or preserving your range of motion and the fluidity of your movements.

In addition, stretching exercises help to maintain circulation around the joints, keeping muscles healthy where they are most likely to get injured. Stretching can also make you stronger. According to one Massachusetts study, stretching between resistance exercises can increase strength gains by up to 20 percent. And stretching is a great way to relax both your mind and body.

Timing is the key. Stretching is most beneficial after your workout, when your muscles are warm and most receptive to flexibility exercises.

There are several styles of stretching, says Jazzercise founder Judi Sheppard Missett, and each has its own benefits:

• Static stretching, the most familiar form, uses a stretch and hold technique. When performing static stretches, stretch to a point of mild tension (no pain) and hold the position for 20 to 30 seconds. As your muscle relaxes, you can push the stretch a little deeper.

• Dynamic stretching employs a series of rhythmic movements such as arm swings or toe touches. The movements should take you to the endpoint of your range of motion gently. This type of stretching does raise body temperature and can be used as a warm up.

• Active isolated stretching stretches isolated muscles by contracting the muscle located on the opposite side. For example, contracting the hamstring to enhance a quadriceps stretch. For best results, repeat each stretch five to 10 times, increasing your range of motion with each repetition.

• Proprioceptive neuromuscular facilitation (PNF) stretching involves contracting the muscle that you are stretching for 10 seconds, releasing it, and then performing a static stretch to the edge of its range of motion. The contract, relax, stretch sequence is repeated several times, which allows the muscle to move deeper into the stretch with each repetition. PNF is usually done with a partner who can resist your effort as you contract the muscle, then gently push against the muscle as you move into the static stretch phase.

So make stretching a regular part of your post-workout routine, beginning with the following rear deltoid stretch which lengthens the muscles that run across the back of your shoulder joint.

Sit or stand tall, keeping your back straight and your abdominal muscles pulled in.  Reach your right arm forward and then slowly cross it over your chest.  Use your left hand to gently pull your right arm further across and in toward your chest.  Keep your shoulders down and your neck muscles relaxed as you stretch.  Hold for 20 to 30 seconds, breathing naturally, then repeat with the other arm.   

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com