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Stretching and Strengthening

I recently read in the GQ Magazine an article on stretching written by a London celebrity trainer. He basically wrote that stretching is a waste of time and in some cases dangerous. This was a response to recent research suggesting that stretching was unhealthy.

The question of whether one should or should not stretch is a confusing one, complicated at times but nonetheless important to discuss.

I consider the statement “stretching is unnecessary and sometimes unhealthy” to be another classic generalised BS one. A bit like the one quotation “you should stay clear of fats”. Hopefully by now most people know there are good fats and bad fats.

So too is there good stretching and bad stretching. More importantly, there is essential specific stretching.

Now there is some truth in the statement stretching can be dangerous. Prior to activity, static stretching – which many people do – can have a negative effect on performance. Why? Basically our body has a very clever mechanism called a myotatic stretch reflex that protects the muscles from stretching too far too quickly and without an adequate warm-up by stimulating muscle fibres to contract.
 
There are many ways one can stretch, including:

Which type of stretching should I do?

The answer depends on your current physical state and the activity you are about to perform or have performed. For most people due to a sedentary lifestyle that has created postural dysfunctions they need to begin in the corrective phase which will be the focus of this article.

Scientific approach to stretching for postural correction

Basically we have two types of muscles in our body: some that naturally like to become short and tight, and others that get long and weak (to one degree or another).

What does this mean? Have a look around, look at all those people with rounded shoulders and heads poking out like turtles, and now look at all those people who resembling Donald Duck, butts poking right out.

These are two common postures I deal with daily. The problem however is more than an aesthetic one. These people may now be experiencing some form of discomfort. The first group: neck pain, headaches; the second group: back aches.

Various sources believe about 70 % of our population will have a serious back problem in their life time from our sedentary lifestyle, for example sitting too long in front of computers etc.

And exercise can actually make it worse. One prime example is there are a lot of people doing some great hip flexor strengthening exercises, when in reality they were meant to be doing a crunch. A short tight hip flexor gets very greedy and does the work instead of the abdominals, contributing to that Donald Duck posture with all the back problems to go with it. The other classic case is those people hell bent on developing their chest muscles through a disproportionate amount on pressing or pushing exercises (especially bench press). Ultimately they are further contributing to more rounded shoulders when their pecs would be much more on display by stretching the chest prior to doing more exercises that involve drawing the shoulder blades together like a bent over row.
So this is where stretching comes into the picture. We need to stretch those short tight muscles in specific ways: pre and post workout.
In order to design a program that’s right for you, it’s imperative that you know which muscles are which.

 

Muscles That Tend To Tighten	Muscles That Tend To Weaken
Upper Trapezius (neck and shoulders)	Serratus Anterior (fingerlike muscles near armpit)
Levator Scapula (neck to shoulder blade)	Rhomboids (between shoulder blades)
Short Cervical Extensors  (back of neck)	Middle and Lower Trapezius (mid-back)
Pectoralis Major (chest)	Triceps (back of arms)
Pectoralis Minor (deep chest muscle)	Gluteus Maximus  (butt)
Lumbar Erectors (low back)	Gluteus Medius (hips)
Psoas  (hip flexor)	Transverse Abdominis  (deep abdominals)
Rectus Femoris  (one of the quadriceps)	Rectus Abdominis -  lower segments (abs)
Piriformis (deep hip muscle)	Transverse Abdominis  (deep abdominals)
Short and long adductors (inner thighs)	Vastus Medialis  (inner/front of knee)
Hamstrings (back of legs)
Gastrocnemius  (superficial calf muscle)
Soleus (deep calf muscle)

Remember, unaddressed muscle imbalances will lead to joint dysfunction and pain. Just like a car with poor alignment, trouble - possibly severe – is imminent if the alignment and imbalances are not corrected.
 
So next time you hear or read that stretching is a waste of time, ask them to be more specific and to explain “which type of stretching they are referring to.”
 
If you do have recurring injuries or believe your posture is not balanced I thoroughly recommend a professional musculoskeletal assessment and subsequent, logically based program to lessen these imbalances and lead you to a better functioning and more attractive body.

Your 3d Coach

Craig Burton

References
PES online manual. Optimum performance training for the performance enhancement specialist. National Academy of Sports Medicine. 2001