Wednesday, August 10, 2011

Stretching, why are you so against it?

In my club I have started seeing a rising trend in clients and participants skipping out on stretching. I'm curious if this is happening in other clubs and studios as well. I have clients tell me they don't want to waste any of their hour with me by stretching at the end. I have participants in my classes leave right after core before the final stretch because they don't feel the need to stay. They will also just stand there and stare at me blankly when we stretch a particular muscle group we just worked during class. I don't understand the concept of not stretching after your workout. It makes no sense to me. It's just like the vitamins that you get from the food you eat for your body. If you don't get enough of a particular vitamin from your diet then you take a supplement. Stretching equals the same as a supplement.
Let me first start off by clearing up this short fact. Yes I said stretching after you are finished with your workout. If any of you are STILL stretching before your workout you deserve a thump on the head. Quick reason why we don't do this. Our muscles have what is referred to as autogenic inhibition (also just called AI and I'm sure it has other names as well). When we stretch AI is actually what tells the muscle it's being stretched and it stops the muscle from fighting against that stretch. In simpler terms, it shuts the muscle down. This is what leads to injury during a workout. So, stop stretching before your workout. Now back to the real topic at hand!
Stretching is such an important part of your workout. Skipping out on any stretching can seriously mess with the results you get from all of your hard work in the gym. Stretching returns those worked muscles to its original resting length so that it can better and evenly repair itself after a good exercise routine. Your body just needs it. Think about this:
You have a great (or not so great) nights rest, you wake up and roll over and reluctantly stand to get out of bed. What is the first thing you will probably do after standing? Simple answer. Stretch.
In addition to returning our muscles to normal resting length we also stretch to improve our ROM (range of motion) in our joints. A greater ROM means less tendency for injury. This is especially true for athletes. Can a joint be overstretched? Absolutely. Just like anything else, too much of something can never be a good thing.
A good effective stretch after a workout should last about 5 minutes. Spend 20 seconds per each muscle worked (and if you've been reading my blog up to this point you should be doing full body workouts EVERY workout so stretching should fill a whole 5 minutes). Some good stretches can be found all over the internet. A few stretches I definitely recommend avoiding would be the full plow (I have never understood this stretch to begin with), the hurdler's stretch, straight legged toe touches, and for those with lower back issues, any other unsupported spinal flexion (forward folds) stretches.
So, what have we learned? Stretching is a must. STOP skipping out on it. You might actually find that was the reason you weren't getting the results you were looking for.