S T R E T C H I N G SURPRISES

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that static stretching (holding a stretch for 20 to 30 seconds) primes muscles for a workout is dead wrong. SURPRISE…it actually weakens them!

While static stretching is still almost universally practiced among amateurs, it doesn’t improve the muscles’ ability to perform with more power. Study after study has shown that simple static stretching actually has a negative effect on athletic performance. In fact, it’s been shown that sustained static stretching before lifting can decrease the strength of the stretched muscle by 5% and can decrease power and explosive performance.

“There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. “The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is NOT how an athlete wants to begin a workout.”

Alternatively, a well-designed warm-up starts by increasing body heat and blood flow through dynamic stretching, which is aerobic activity like your workout but at a lower intensity. For example, a good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or "butt kicks." The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. This type of stretching helps to loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body; when you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. You need to make tissues and tendons compliant before beginning to exercise.

The American College of Sports Medicine says that static stretching each of the major muscle groups is still a good idea AFTER exercise when your muscles are already loose. It allows your body to cool down and also helps your heart beat to return to normalcy. The release of lactic acid during an intense workout is broken with stretching, which allows for muscle recovery and repair. And, static stretching after a workout helps resume blood circulation to the muscles.

But not only that, static stretching also boosts oxygen levels; helps deliver nutrients to your muscles; removes metabolic waste such as carbon dioxide, ammonia, and uric acid; helps to release stress and tension in your muscles (which can help you feel more relaxed); and helps you to stay flexible as you age, which is important so you can live life on your own terms.

Static stretching is not the only way to improve flexibility. Other modalities such as foam rolling seems to improve joint range of motion quite well.  Plus it doesn’t seem to have any negative effects on athletic performance! Success Success Studio conveniently sells foam rollers for just $36. We’ll also show you a few exercises that will make you feel like a new you!

A FEW BEGINNER STATIC STRETCHES

OVERHEAD STRETCH (shoulders, neck, and back)

Stand with your feet shoulder-width apart, knees and hips relaxed. Interlace your fingers and extend your arms above your head, palms up. Take 10 slow, deep breaths, elongating the stretch on each exhale. Relax, and repeat once more.

TORSO STRETCH (lower back)

Stand with your feet shoulder-width apart, knees bent. With your hands at the small of your back, angle your pelvis forward while pointing your tailbone backward slightly; feel the stretch in your lower back. Pull your shoulders back. Hold for 10 deep breaths; repeat once more.

CAT & COW STRETCH (neck, shoulders, spine)

Get down on your hands and knees with your hands directly under your shoulders, your back flat, and your toes pointed behind you. Tighten your abdominal muscles, arch your back, and drop your head down so you’re looking at your stomach. Hold for 10 seconds, breathing deeply. Now lower your back until it’s swayed, simultaneously raising your head. Hold for 10 seconds, and then return to the starting position. Repeat four times.

To learn a few foam roller exercises, click on the link below. What’s your favorite static stretch? Post it in the comments below to add to our list!