STRETCHING BASICS:

Although research studies continue to debate the details of stretching (before vs. after activity; static vs. dynamic; length of time in a stretch; its effects on performance etc.), one thing is true --- athletes themselves will continue to stretch and report multiple benefits from it.

Perhaps more importantly, when taking on a new sport or increasing our training in a sport, we need to become body-aware of the feel of our muscles, where our body/joints are in space (proprioception), the comfort positions for our muscles, and any areas where we may be slightly limited in our flexibility.

What we can take from recent research (O’Sullivan) is that stretching will increase range of motion (the amount of movement in a joint), that it can prevent sport-specific injury (i.e. groin pulls in young hockey players), and contribute to the prevention of re-injury. 

This research also shows that a warm-up followed by a static stretching program is the most efficient means for increasing, specifically in this study, hamstring flexibility.  In other words, we still have to do our warm-ups, but should include stretching as an integral part of this program. 

Amongst the physiological benefits are increased blood flow to muscle, reduced muscle viscosity, increased nerve receptor sensitivity, and an increased speed of nerve impulses.

So what are the basics of stretching?  Where do we begin?

1. Warm up and stretching should optimally be implemented the 15 minutes prior to the activity if possible (Woods, K. J of Sports Med).
2. SPORT-SPECIFIC WARMUP and STRETCHING --- Our warm-ups and stretching should mimic our sport(s) as closely as possible. This creates a mini-rehearsal of the activity the body is going to perform. (i.e. if we are going to be swimming, we should be stretching out the Latissimus Dorsi which will be going to end range of motion, and then consequently working strength-wise as the arm pulls through the resistance of the water).
3. STATIC STRETCHING:  Static flexibility refers to the degree to which a joint can be passively moved to the end-points in a range of motion.  (i.e.  moving the origin of the muscle away from the insertion of the muscle and holding for a period of time).  Hold each stretch position for 30 seconds and repeat 3 times for each stretch, on both sides.  Do not bounce in and out of the stretch (often referred to as Ballistic stretching).  This can be injurious to muscle tissue.
4. Never stretch into PAIN, only into a feeling of light “tension”
5. Breathe throughout the stretching process to ensure optimal oxygen flow to the muscles.  “In through the nose, out through the mouth” is a good mantra.
6. Try to utilize stretches that combine muscle groups.  Often yoga stretches (i.e. Extended Child’s Pose) will stretch multiple groups that affect the upper extremity, spinal, and lower extremity muscle groups.  This is more functional, sport-specific, and time-efficient.
7. Try to stretch 3 times per week to maintain the long-term benefits of stretching
8. Remember that there are many ways to stretch the same muscle group, so if you find one way is uncomfortable for you, look for alternate options.
9. And most importantly, stretching can  provoke injuries if implemented incorrectly or on top of a pre-existing injury/condition.  Don’t blindly follow a book or video if the stretches don’t feel comfortable to you.  If in doubt, seek the expertise of a physiotherapist who can customize a safe stretching program to suit your individual, and sport-specific needs.

One last benefit of taking the time for a stretching routine is it is also a time to practice some mental preparation for the activity ahead; time to visualize a successful completion of your sport-specific goal ---- the finish line!

There are many stretching books out there, but as mentioned above, exercise caution if you have any pre-existing injuries.  One of my favourite, gold standard, stretching books just marked its 20^th Anniversary Edition:  Stretching by Bob and Jean Anderson.  This book lays stretches out by body area; specific muscle group and specific sports/activities.

^{Alison Coupe (BScPT, CAFCI, MCPA, CGIMS) practices physiotherapy and acupuncture at Easthill Physiotherapy and Acupuncture Clinic in Vernon, BC.}