We‚ve all heard it before: we need to stretch whenever we want to join in a game of football or when we go jogging. Ever since primary school, we have been taught that stretching before partaking in any strenuous physical activity is vital if we want to avoid serious injury. All the top athletes do it, but that still isn‚t enough motivation for us to do it on a daily basis.
So why should we stretch? Stretching can, in fact, be advantageous in a number of ways. The first, and most obvious reason we should stretch is the old (yet valid) argument that we have been spoon-fed for so long – that stretching minimizes injury during any physical activity, and makes the tired muscles less painful the next day. But why is this? As we stretch, we send oxygenated blood to circulate through our body and brain, which helps rid our body of unwanted toxins and it enhances both our physical and mental performance. Our joints, tendons, and muscles tend to lose their elasticity with old age, so the more we stretch when we are young, the more fit and flexible you‚ll be in the future.
Stretching is also an effective stress-reliever. Your muscles store excess tensions when you are under physical or emotional stress. Stretching the stress-targeted areas serves to dispel these tensions. However, the most important reason for stretching, from an osteopath‚s perspective, is to maintain your back. The back can get stiff easily because it can only move in three directions, so as the back makes up the basis our musculoskeletal system, it is important that we keep in as fluid and flexible as possible.
It is best to stretch at least three times a week, preferably in the mornings after a hot shower has warmed up your muscles, or at the end of the day, when your muscles have been warmed naturally.
Stretching is not easy, no matter what the professionals say, mainly for the reason that stretching routines become very dull. Setting up a routine is no problem – sticking to it is a different matter. The best way to ensure that you continue with your stretch routine is to make the exercises more enjoyable. Instead of going about them alone, invite a friend or relative to join your routine. Tedious activities always seem more interesting with company around. Or if you prefer to operate alone, do your stretches in front of the telly – during the news or your favourite program. This is the best way to get off the sofa, get your stretches done, and still do something you like.
You might have heard of the recent controversy – some experts are now arguing that static stretching (stretching while standing still) actually makes muscles weaker. As there is no concrete evidence to suggest that this is true, the best solution is to find the right balance. Do not hold stretch positions for too long, and try to incorporate as much movement into each stretch (i.e. swinging your arms or legs instead of holding them still). Also try to avoid having long stretch sessions – it is better to do shorter slots throughout the day.
We are often being bombarded with new tips and approaches of how to do things, but it is important to keep in mind that you should only do what works for you. If a stretch is not working for you, do something else! Regardless of whether you are a fitness guru or not, making sure you stretch regularly is vital for preventing problems in the future
The content of this page is informed by feedback from osteopaths in the London area and also practices in Leeds. Further input was received from osteopathic practitioners in Croydon and clinics in Cardiff. Finally a contribution was made by a practitioner in Derby.