It’s not a stretch…to say this is a must read blog!

Originally posted on: The Fitness Defined Blog by Bob Bateson

Ahhhhhhhhhhhhhhh……………….

Nothing beats or feels better than a good stretch and there are a number of benefits that we receive from stretching our muscles. So it is definitely something that we should all be doing; however did you know that there are certain types of stretches that, although they feel good are failing to produce the desired results?

In fact, right now you can probably observe individuals that are engaging in stretching exercises that may be counterproductive for the activity that they are preparing to perform.  Case and point,

this guy:

Or this girl:

Ok, so I guess you don’t have to be a genius to figure out that besides their choice of clothing, these two subjects might be doing a couple of other things wrong.  But what about this next guy who is preparing to go for a run?

While this stretch looks good and is quite common (in fact, you may currently do something similar before your runs), has he prepared the proper stretching strategy for the activity that he is about to perform?

Bob, did you just say the proper “stretching strategy?”

That is correct, no different than any other activity (and arguably more important) you must have a well planned stretching strategy that uses the proper modalities to ensure that your body is prepared for the task at hand.  In a pre-workout stretch, it is important to activate the muscles, tendons, and joints (we’ll call these “MTJ” through the rest of this article); preparing them for activity. By stimulating the MTJ properly the brain is activated and sends a message to the MJT that says, “Hey get ready we have some work to do!” Before your workout it is important to choose the correct modality of stretching because there are stretches that can have the opposite effect and rather than preparing the MJT, they can cause the brain to send a message that says, “Ok we’re done with our activity now, let’s shutdown and relax.” Let’s explore these modalities so that we make sure that we are sending the right message.

There are basically two types of stretching modalities that I will discuss within this article: static and dynamic.

Static stretching includes active, passive, and isometric techniques. This is the type of stretching that we see our runner doing in the picture above, it involves holding positions that apply steady tension to a specific MTJ for periods of 15-30 seconds at a time.

Dynamic stretching uses movement to stretch or stimulate the MTJ.  This type of stretching will usually incorporate a typical sports movement into the stretch. For example a lunge with a trunk rotation at the end or perhaps a high knee kick into a lunge (this one would actually be a good stretch for our runner because it would serve to loosen up and activate his hip flexors, quads, hamstrings, and glutes). Ultimately this type of stretching can be any type of movement that applies tension to the MTJ while remaining engaged in a controlled motion.

Other stretching modalities that you should be familiar with:

Ballistic stretches are similar to dynamic stretches in that they involve movement; however the movements are not as sport-specific and are performed at a much faster rate.  An example of a ballistic stretch would be rapidly crossing your arms back and forth in front of your chest.This activates the MTJ and increases the synovial fluid to the joint. (This is the equivalent of your body’s natural grease and it helps prevent damage by ensuring that your joints are properly lubricated for the activity at hand.)  This is typically used just prior to an activity that will require a heavy load on the MTJ. It is important to note that this type of stretch is not always recommended as the rapid movements can result in injury if not properly performed.

Proprioceptive Neuromuscular Facilitation (What a great term! Use that at your next party for instant credibility) more commonly referred to as PNF is the best modality we have for rapidly increasing flexibility. PNF begins by getting the MTJ into the maximum capacity of a static stretch (put simply, this is the limit to how far the MTJ can be stretched without causing excruciating pain) and then applying a contraction to the muscle being stretched for a period of 7-12 seconds. The muscle is then fully relaxed and set back into the maximum static stretch position, but with increased force this time. This process of stretch, contract, relax is then repeated as necessary. There should be a considerable and immediate increase in the range of motion that can be observed in the MTJ after each round.

OK great, so now we have a good understanding of the different types of stretches and more importantly you have a clear picture of the difference between a static and dynamic stretch; Let’s now discuss when to use each.

Before your workout you want to engage in dynamic stretches and ballistic stretches. These are great at effectively getting blood flowing to the muscle and allowing the MTJ to prepare for the upcoming activity. As I mentioned earlier, they activate the brain to send the “hey get ready!” message to the MTJ.

After your workout is complete is when you want to engage in more MTJ specific static stretches. These stretches actually alert the brain to sends the “ok we’re going to take it easy now” message to the MTJ allowing them to relax. Doing this type of stretch before activity can actually have a negative impact on athletic performance. Especially those sports that require an explosive muscle response, such as sprinting, jumping, etc. Please don’t confuse this statement and think that I am “down playing” the importance of static stretches in any way.  It is an important part of the recovery process that ensures that the MTJ relax, which creates an ideal opportunity for increasing flexibility and recovery.

So let’s get back to our runner who appears to be doing a static quad stretch.  Although this stretch feels amazing, he may find that it is a better choice for after his run.  Before his run he should be doing dynamic stretches like the example I provided earlier or a one-legged hop/high knee raise. (please note, that the “hop” is more of a ballistic movement) This will help him avoid injuries and ensure that the MTJ he will use during his run are primed and ready for optimal performance.

You now have enough knowledge to begin to design your own stretching strategy.  If you have limited flexibility right now, just keep stretching.  Remember your results are only limited by what you’re willing to put into it.

Also, I only briefly mentioned PNF in this post. The reality is that this is a very complex and effective modality that incorporates some fascinating science in increasing your flexibility.  I will be dedicating an entire post to this one subject in the very near future. Plus we get to introduce more cool terms like Golgi (Goal-Ge) Tendons, so you’ll definitely want to read it because it is sure to improve both your flexibility and your Words With Friends score.

Stay healthy,

Bob

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Why does exercise make us feel so good?

This is your brain on the couch

brain_sitting


This is your brain on exercise

brain_walking

ANY QUESTIONS?


Depending on your age,  you may or may not be familiar with the above reference. Throughout the 90’s there was a popular public service spot that showed a person holding up an egg and saying, “this is your brain.” They would then crack the egg into a hot frying pan and say, “this is your brain on drugs. Any questions?” It was a simple but powerful spot that effectively demonstrated that doing drugs causes harm to the brain. Since that time technology has advanced to a point where functional magnetic resonance imaging (fMRI) has allowed us to capture actual images of how the brain responds to various activities. Using this technology scientists have been able to generate pictures like those above and  uncover the science behind something that we already know; exercise is not only good for us… it makes us feel good too. But why?

Increased Endorphin Levels:

Endorphins are chemicals that our bodies produce in response to various stimuli such as: pain, excitement, love, sex, and (you guessed it) EXERCISE. Endorphins act as neurotransmitters connecting pathways within the brain, blocking pain receptors and creating an overall sense of well-being or happiness.  The term endorphin is actually derived from the words endogenous (created internally) and morphine (an opium-based narcotic typically used for pain relief) which provides further insight into the effects that endorphins have on the brain.

A number of studies have been done that link exercise to increased endorphin levels. One such study was performed by the Department of Health and Sport Science at the University of Richmond, VA. The study found that the endorphin levels in a test group were nearly 39% higher after exercising for 45 minutes. The invorgation and positive sensations created by these high endorphin levels is often referred to as a “runner’s high” and can last for a couple of hours after completion of the exercise.

exercise bike

Increased  Dopamine Levels:

Also contributing to this extended “high” is dopamine. Dopamine is a neurotransmitter (chemical substances that transfer signals to neurons) that is at the heart of our brain’s reward center. When our body experiences a reward (something  it perceives as good) the neurons release dopamine which then binds with the dopamine receptors on neighboring neurons; quickly spreading the message that whatever we are doing right now is good and we should keep doing it. Typically once the message has been passed, the dopamine is reabsorbed and recycled for future use. Many addictive drugs like cocaine, heroine, and caffeine effect dopamine levels by blocking the removal of dopamine from the communication process. This leaves the neurons overloaded with dopamine and the users feeling a heightened state of pleasure long after the activity is completed and craving more when the dopamine is finally removed.

Dopamine Pathways. In the brain, dopamine play...

Dopamine Pathways. In the brain, dopamine plays an important role in the regulation of reward and movement. As part of the reward pathway, dopamine is manufactured in nerve cell bodies located within the ventral tegmental area (VTA) and is released in the nucleus accumbens and the prefrontal cortex. Its motor functions are linked to a separate pathway, with cell bodies in the substantia nigra that manufacture and release dopamine into the striatum. (Photo credit: Wikipedia)

A number of studies have shown a positive correlation between exercise and dopamine production. When we exercise the rewards center of our brain is activated and our neurons release a large amount of dopamine. These high levels of dopamine take longer to reabsorb and remain in the synapses longer. This creates a natural effect that is similar to the one created by drugs, where the individual experiences pleasure for an extended period after the activity has been completed.

There are a number of other factors that contribute to our overall  sense of feeling good after exercise, but endorphins and dopamine are two of the primary contributors. Exercising daily ensures that we are at our best: physically, mentally, and emotionally.

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