Exercises - Stretches

In this topic you will learn:

• why we need to stretch
• how often to stretch
• about static and dynamic stretches
• about common stretches.

Terminology and vocabulary reference guide

As an allied health professional, you need to be familiar with terms associated with basic exercise principles and use the terms correctly (and confidently) with clients, your colleagues, and other allied health professionals. You will be introduced to many terms and definitions. Add any unfamiliar terms to your own vocabulary reference guide.

Activities

There are several practical activities in the topic and an end of topic automated quiz. These are not part of your assessment but will provide practical experience that will help you in your work and help you prepare for your formal assessment. 

It is not only runners, gymnasts, or elite athletes who need to warm up and stretch! Everyone in the general population needs to stretch and no fitness routine is complete without stretching exercises. Stretching should be integrated before, during, and after training sessions.

Previously, (a couple of decades or so ago) the school of thought was that stretching impaired those who wished to 'bulk up', that stretching 'un-did' all the good work achieved in the gym. All those hours of lifting weights and shortening the muscles through resistance training, why stretch and undo this? Old school thinking!

Quite simply, there are many components to exercise, as you have read. However, there are also many different components to a healthy, effective, and sustainable training regime and this means more than just lifting weights. Focusing on muscle building is not sufficient as we know; cardio is required for a more overall work out. This also applies to stretching which is just as important a component of fitness as muscle building or cardio training.

Before we look at why stretching is so important, let's define stretching.

What is stretching?

When strength training (or really, training in general) the exercise works the muscles by putting them under tension. As a result, the muscles become shorter and tenser, less flexible. This then has a knock-on effect on the tendons which attach the muscles to bone and the ligaments around a joint. With these components becoming tight and more rigid, this decreases the range of movement provided by that joint. It also results in less function capacity and can impair movement patterns leading to injury.

Stretching is a technique that is vital to maintaining balance (this is 'homeostasis', the balance of the internal environment of the body versus the external environment). This balance relates to the muscular system (and its connective tissue components), and the skeletal system and helps support their optimal function.

So, why is stretching so important?

Stretching techniques, performed when muscles are cold does not increase flexibility and may also lead to or result in injury. Tissue stretches best when smooth, slow force is applied due to their composition. Effective stretching occurs when performed in a gentle and controlled manner, with muscles being of a warmer temperature (that is, not when the muscles are cold). This can be achieved by applying a heat pack or via ultrasound therapy. However, five to 10 minutes of muscular contraction (such as jogging, aerobics, gentle swim session, or walking) is effective and typically safer. Why is that?  Exercise heats the muscles more thoroughly, therefore, decreasing the risk of injury via surface level warmth only.

This is an example as to why a warm up and a cool down are such an important parts of any exercise routine (similar to breakfast being the most import meal of the day). Without an effective warm up (or any warm up at all for that matter) your training session is potentially off to a rocky start, which could impact your training regime should you become injured as a result.

We also need to stretch to:

• protect mobility and independence
• keep the muscles flexible, strong and healthy
• maintain motion in the joints
• increases blood flow and can reduce stiffness
• prevent injuries to the muscles which can lead to joint injuries.

Watch the benefits of stretching from the Mayo Clinic which will expand on the points above. 

How often should I stretch? That is a good question and a common one asked of personal trainers. Watch the following short video to learn the answer to this question. The presenter suggests the answer lies in the ‘dosage’ and explains the terms ‘minimum effective dose’ and ‘maximum recoverable volume’. This information may help you answer questions from your clients about the importance of stretching. The video also demonstrates several common stretches such as the squat.

We can categorise stretches into two groups: static and dynamic as briefly described below.

Static stretches

In simple terms, a ‘static’ stretch means placing a certain muscle or muscle group in a position where it can be extended for a certain amount of time, typically performed port-exercise. They are great for flexibility. Examples include:

• Hip flexor
• Hamstring stretch (with rope)
• Piriformis stretch
• Lower-back stretches.

Watch the short video to learn more about static stretch exercises.

Dynamic stretches

‘Dynamic’ stretches are active movements of the joints and muscles. They should mimic the movement of the exercise or sport about to be performed, typically done pre-exercise session. They are great for flexibility and to get your heart pumping. Examples include: 

• Glute and piriformis
• Hamstring sweep
• Leg swings (abductor and adductor)
• Leg swings.

Watch the short video to learn more about dynamic stretch exercises.

Depending on your exercise objectives and client requirements you may choose to use a combination of the following stretches which are shown below. As you look at each, ask yourself if the stretch is a static or dynamic stretch, and when you might suggest it to a client.

Becoming comfortable with stretching is essential will take a few forms (as exists with exercises) as you will need to become comfortable with:

• your dialogue when explaining to your client verbally how they are to perform each stretch safely and effectively 
• how to adapt your instructional terms should your client be unable to understand what you mean (this will happen)
• being able to identify when an adaptation of the stretch is required
• being able to clearly explain, in terms your client can understand, why they are performing a particular stretch (humans need context) 
• adapt your stretching routine planned for your client should they present with either pain or discomfort. 

It is just as important to be comfortable with your knowledge of stretches as with the individual exercises, take time to practice this, and lock in your knowledge. Consider practicing in front of your mirror, with friends or family and fine-tune your verbal delivery should you identify areas of your instructions that are not clear enough for the stretch to be performed both effectively and safely. 

In this topic you learnt:

• why we need to stretch
• how often to stretch
• about static and dynamic stretches
• about common stretches.

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