Stretch Your Limits

It’s boring. It takes too long. I don’t know how/when/how much to do. It hurts. I don’t need it. All of these are common excuses for not stretching.

While it’s true that one cannot “see” flexibility, a lack of flexibility is one of the most commonly felt areas of fitness. Anyone who has experienced musculoskeletal pain anywhere throughout the body has likely had some level of corresponding muscular tightness. Dr. Vladimir Janda described predictable patterns of muscle imbalances which included tightness in one area of the body and weakness on the opposite side, referred to as Upper and Lower Crossed Syndromes.

Much research has been done regarding the frequency, duration, time, and intensity of stretching. As with most areas, all the contradictory opinions cause a “paralysis by analysis”, and give people one more excuse to not do it. Confusing terms are used like: Proprioceptive Neuromuscular Facilitation, Reciprocal Inhibition, and Myofascial Release. Let me try to simplify (perhaps over-simplify) things a bit.

WHY IS FLEXIBILITY IMPORTANT?

• Reduced risk of injury: A lack of flexibility causes muscle imbalances, which can cause injury, pain, and tension throughout the body. I also need to say that there can also be excessive flexibility, which can cause injuries as well.

• Improved performance: The same muscle imbalances can prevent opposing muscles from firing, thereby promoting weakness in those muscles. When there is tightness and weakness around a joint, one cannot produce optimum movement for work, sports, play, etc.

WHY DO WE LOSE FLEXIBILITY?

• Trauma/Injury and Immobilization: With trauma/injury, scar tissue forms within tissues to protect the injured area. If not addressed properly, the scar tissue continues to prevent proper movement after the protective phase has ended. The longer the scar tissue has been present, the more difficult it generally is to change.

Besides the actual trauma/injury, immobilization (a period of restricted/absent movement in a joint) causes a lack of flexibility. Common periods of immobilization occur with casting/bracing after an injury, and prolonged bed rest for various reasons. Immobilization also occurs to a lesser degree when daily activities include maintained positions for prolonged periods, i.e. sitting all day at work.

• Aging: We lose flexibility with age – you can’t change your age.

• Not doing it: People generally don’t like to stretch. Whether for the reasons previously mentioned or a multitude of others, if you don’t use it you lose it. It is never too late to start stretching – so get to it.

TYPES OF STRETCHING

• Static vs. Dynamic: Static stretching is the type most often thought about, where a stretch is held for an extended period of time. Dynamic stretching includes any stretching where movement is involved. One type of dynamic stretching is ballistic stretching which is often thought of as “bouncing” while stretching. People are often told that this type of stretching is bad and will cause injury. While uncontrolled ballistic stretching can promote injury, a more controlled version can often improve performance and prevent injury better than its static counterpart.

The point is, there is no bad stretching, only stretching performed badly. The need for flexibility depends on the activity and the person, and a combination of different types of stretching is usually the most effective.

• Passive vs. Active: Passive stretching is where an external object is holding the stretched body part, whether it’s another person, a chair, wall, etc. Active stretching is when the body part being stretched is brought into that position and held with its own force. An example is to lie on your back and raise your straight leg towards the ceiling and hold it there using just your leg to raise itself. The benefit of passive stretching is that the stretched body part can often be stretched further. Active stretching is beneficial because contracting the opposite muscle causes relaxation of the stretching muscle. Again, variety is a good thing.

• Flexibility vs. Joint Mobility: Flexibility refers to the muscles and tendons along a body part. Joint mobility is the ligaments and other connective tissues directly surrounding a joint. Oftentimes, a person’s feeling of “tightness” is due to a lack of joint mobility vs. muscle flexibility, but that is another article.

HOW LONG AND WHEN TO STRETCH?

There is research to show benefits from static stretching for 10 seconds and up. The general goal for people is 30-60 seconds. However, 30-60 seconds is often the goal only because people do not have the patience or the control to last longer; and they don’t go shorter than 10 seconds because “ballistic stretching is bad.”

Most sports require a certain amount of dynamic or ballistic flexibility. Think about it. What sports other than gymnastics or dance (and a few others) require you to maintain a stretched position for longer than a second? If quick flexibility is required, then quick flexibility has to be trained. Again, mix it up.

When to stretch is somewhat controversial, but it is fairly well agreed that an initial warmup, which includes movement to promote bloodflow, is beneficial prior to static stretching, and that the greatest gains in flexibility will occur if stretching is performed after the actual workout, sport, etc. For those who believe in dynamic stretching, there is more of a place for that at the beginning of the workout or prior to the sport/activity.

SAMPLE STRETCHES

1 Groin Stretch (butterfly): Sit up straight with the soles of the feet together. Hold your ankles with your hands and pull them towards your body as far as possible. Use your elbows to push your knees down as far as possible. Maintain a straight spine, lean forward as far as possible. Hold 30-60 seconds, 2-3 times.

2 Dynamic Calf Stretch: Stand in a lunging position against a wall with the back foot flat on the floor and knee straight, as in a typical calf stretch. Pick the front foot off the ground while maintaining a stretch in the back calf, and rock your hips side to side in a controlled way. Do 10-20 rocks with the hips. Repeat two times per leg.

3a-3b Flexband Hamstring: Lay on your back with a strong band wrapped around one foot. Keep both knees straight, use the band to lift the one leg (with the band on it) as high as you can while maintaining a straight knee. Lower the leg and repeat. Hold at the top for only 1 second, but make it a strong stretch. Repeat 10 times, then hold the last one up for 20-30 seconds. Do two times per leg.

4 Prone Piriformis: Face the ground on your hands and knees. Cross one leg over the other and slide the leg back so your front knee comes towards the opposite shoulder. A stretch should be felt in the butt/hip on the forward leg side. Hold 30-60 seconds, 2-3 times per leg.

5 Lunging Hip Flexor: Get into a lunging position, with the front foot pretty far forward. Lunge your hips and torso forward while maintaining a vertical torso and tight abdominals. A stretch should be felt in the front of the hip and/or thigh on the back leg. Rock into a stretch, hold 20-30 seconds, then rock back. Repeat three times per leg.

6a-6c Flexband Shoulder: Using a somewhat firm band – hold in front of your body and move behind your back while maintaining straight elbows the entire time. Hold at each point that you feel a stretch for 5-10 seconds and repeat 5-10 times.

A couple of final notes: a weak muscle often gets tight. So in addition to stretching those areas, don’t forget to strengthen them as well. And, stretching can be performed more often than strengthening – start 3-4 times per week, up to 6-7 days if no detrimental effects are observed.

Fitness: Reliving Our Youth

Run, climb up and down stairs multiple times, play basketball, run, bike ride, skip, cross monkey bars, climb trees, run, swim, martial arts, run, jump, tumble, throw, catch, hit, rope climb, swing, did I mention run?

No, I am not describing the record setting effort of the World’s Fittest Man (see Health and Leisure, May 2008), I am describing a typical day for a child. These days, we really can learn a lot from our children. Let’s think about the things children are taught (and often do follow):

1. Save money – I know many, many adults who should learn how to use a piggy bank instead of a credit card!

2. Play fair – apparently this rule changes when entering the professional worlds of business, sports, politics, etc.

3. Have good manners – do most grown ups even know the meaning of please and thank you?

4. Problem solving – kids keep it simple, adults make things far more confusing than necessary

And last but certainly not least;

5. Play – let’s talk about this one

In the world of health and fitness a lot of misconceptions are floating around. We often hear about how bad it is to do things like deep squats, pushups, the splits. And, we are told about how much exercise is “just right” to burn fat, build muscle, stay healthy, etc. The problem with most exercise regimes is that they are often too rigid (for no good reason), too confusing, and they are no fun. Not only that, but with all the gyms popping up, all the people supposedly working out, and all the money being spent on health, why is everyone so out of shape?

I cannot describe how many people I see who have completely forgotten some basic motor skills. Most of my patients have no idea which is their dominant leg. When I ask which leg they would use to kick a ball, they still have to think about it for a while. Ask a child which leg they kick a ball with and there is generally no hesitation.

Activities like skipping, hopping, galloping, etc. – things we all did in elementary school gym class, have all been lost. Now granted, elementary school gym is a bit different now than when I was in school. Thank goodness for “progress.” We are producing millions of book-smart, video game playing, couch potatoes, who probably won’t see their toes past their bellies past the age of 25. As a father of a 6 year old and a 3 year old, I have seen where the changes have started happening. It starts when children begin sitting more often in school. This is when some of that amazing “young child, rubber person” flexibility starts to decrease slightly – especially in the hips. Once flexibility goes, other areas often follow.

To compare children and adults, let’s first look at the fact that exercise for children – up to age 8 or 9 we’ll say – comes in the form of “play” whereas adult fitness comes from “working out.” So which is better?

Flexibility: although children may lose some from sitting, touching their toes is not even a remote challenge for most. As I said before, many adults don’t even know where their toes are. Winner – kids.

Endurance: It is true that a stairmaster can get the heart pumping. But I have not seen too many adults keep up with their kids for an afternoon of active “playing.” Adults are so bad that – while sitting on the couch – they tell their kids to go get them something from the refrigerator, upstairs, on the other side of the room, etc. I don’t think it would go over too well if a child said, “hey dad, go grab me the remote from on top of the TV, I’m too tired to get up!” Additionally, kids cannot drive. If they want to go somewhere close they will often walk, bike ride, etc. Heaven forbid an adult walk somewhere if a car is nearby. Winner – kids.

Strength: Yes, an adult can lift more absolute weight than most young kids. And research has shown that all things being equal, strength generally peaks between around 25-30 years old. However, if you look at relative strength – strength relative to body weight – kids will often blow adults away. I consider myself to be relatively strong, but my son can easily deadlift a 53 lb. kettlebell (equal to his bodyweight) and walk around with it. Yes, I can pick up 185 lbs, but probably not as easily as he lifts 53 lbs, and many adults are pretty pathetic when it comes to handling their own bodyweight. Another example is to watch kids on monkey bars, many can do them easily – at least better than adults. Go ahead mom and dad, give the monkey bars a whirl, the kids need a good laugh. Winner – tie (I’m being generous to the adults on this one).

Breathing: I have spoken before about proper breathing, and adults don’t do it. Breathing from the diaphragm is more efficient and just better than chest breathing. Young kids do it from the diaphragm, adults generally from the chest. Winner – kids.

Joint Pain: Accidents happen. However, kids rarely complain of the pain in knees, backs, and shoulders that adults do. If kids do complain, it is chalked up to “growing pains” and quickly subsides. Yes, kids have not had the time for their joints to go to pot, but seeing as how there is a correlation between consistent physical exercise and a lack of pain in adulthood, I don’t think age is the only reason kids don’t hurt as much. Winner – kids.

Agility/Balance: With the growing popularity of BOSU balls, balance boards, Airex pads, etc.; balance has become a much more recognized area to work on in gyms and health clubs across the country. Kids on the other hand are always standing, hopping, and playing on one foot; standing on balls, etc. – so this area may be close to equal between kids and adults. But when looking at agility, adults almost never practice this skill, whereas kids are always running and changing directions “on a dime,” as well as other activities to develop agility. Winner – kids.

Equipment Utilization: To a child, “the world is their oyster!” They can play anywhere, with anything, and hence, get a great “workout.” Adults spend millions of dollars on exercise equipment, gym memberships, personal trainers, etc. All they need is a good swingset, open space, and some imagination. Winner – kids.

So let’s review: kids just kicked the adults’ butts in fitness and they are having more fun. Now anyone who is reading this article may be saying that I am wrong, and “playing” is not the same if adults do it. Well then, let’s look at the fittest group of adults in the world: professional athletes. What are athletes – people who play for a living, baby! We can learn a lot from our kids, let’s start now.

“Truly wonderful, the mind of a child is.”

– Yoda (Star Wars Episode II, Attack of the Clones)

To learn more about youth and adult fitness, email Bob at bob@functional-strength-training.com

Or visit his website at www.functional-strength-training.com

Fitness: Let the Good Times Roll

Warning: The techniques being presented here may reveal issues you did not want to know about!

Flexibility is often one of the most neglected areas of fitness. Some find it boring, too time consuming, painful, not worth the effort (after all, you cannot really “see” flexibility in most cases), or ineffective – this is what we are going to talk about.

There are many different types of stretching: static, dynamic, ballistic, and PNF (Proprioceptive Neuromuscular Facilitation). There are also many philosophies about how and when to stretch: pre or post workout, hold for 10 seconds or 30 minutes. While there are physiological principles that do determine all the variables of effective stretching, that is not what this article is about. Many people attempt to stretch to increase flexibility, diminish pain, or “warm up” – all to no avail; this is where foam rolling can help.

Foam rollers are tools which help relax muscles to allow proper stretching to occur. If a muscle is too tense and cannot relax it is very difficult to improve the flexibility. Foam rolling will help inhibit these overactive muscles. Conversely, foam rolling can also help stimulate underactive muscles and “wake them up” when they have been inactive due to immobility, injury, or misuse. All of this can help with flexibility, pain, and tissue warm up, as well as strength, speed, power, coordination, and overall performance.

Foam rolling is a fairly simple technique to understand, but more difficult to perform for most people in the beginning. It can be uncomfortable to the point of painful if the muscles are extraordinarily tight. It can be very physically taxing on the arms (they are supporting most of your bodyweight), and it can be time consuming. However, the dedicated addition of foam rolling to your exercise regime can be one of the most beneficial things you can do for your body, regardless of your fitness goals.

The rules are the same for all body parts: 10-20 rolls per part (you may need to build up to this); put as much weight from the chosen body part onto the roller as you can tolerate; avoid bony prominences; and DO NOT AVOID TENDER SPOTS – this is where you need it most. So let’s get to it!

HIPS

Common problems associated with tight hips: back, hip, and knee pain.

Gluteals/Piriformis – Sit on the roller (Fig. 1). Cross one leg over the other. Shift your weight onto the side of the crossed leg. Roll from your butt bone (the one you sit on) to the bone that sticks out just above your butt muscle (in the low back area). You will need to shift from the back of your butt to the outside of it to get the whole area rolled.

THIGHS

Common problems associated with tight thigh muscles: back, hip, knee and ankle pain.

Hamstrings – Roll along the back of the thigh from the butt to the knee. Roll directly on the back (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your hamstring.

Quadriceps – Roll along the front of the thigh from the hip to the knee (Fig. 2). Roll directly on the front (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your quads. Try to do one leg at a time.

IT Band – One of the worst exercises (and most needed) for most people. Lay on your side with the top leg crossed over the bottom one and the top foot flat on the floor (Fig. 3). Roll along the outside of your thigh – make sure you are not getting the front muscles (quadriceps) or back (hamstrings). The IT Band runs right along the outside from the side of the hip to the outside of the knee. Many hip, back, and knee problems come from tightness in this area.

Adductors – Lay down like you did for the quadriceps but bring your leg out from your body with the knee bent (Fig. 4). Position the foam roll so it makes a 90 degree angle with your thigh. Roll along the inner thigh from the knee to the groin. This is another “un-fun” exercise, but also another source of many problems.

LOWER LEGS

Common problems associated with tight lower legs: knee and ankle pain, plantar fasciitis, tendonitis.

Gastroc/Soleus (Calf muscle) – Roll along the back of the calf from the knee to the heel (Fig. 5). Roll your leg in and out to get the whole calf muscle.

Peroneals – Lay like you did for the IT band (Fig. 6). Roll along the outside of the lower leg from the knee to the ankle.

TORSO

Common problems associated with tight torso: pain anywhere in the body.

Lumbar/Thoracic Spine – Lay down and roll along the spine, from the low back through the upper back (Fig. 7). This may need to be broken up into two parts (low back, then upper back). Try to position your torso horizontal. Added bonus: your abdominals will get a workout, especially when doing the low back.

Latissimus Dorsi/Posterior Shoulder Muscles – Lay on your side with the bottom arm stretched out (in the direction of your head) (Fig. 8). Roll along the side of your upper back (outside of your shoulder blade) up to the armpit and back of the shoulder.

EVERYTHING ELSE

While foam rolling is certainly easier to apply to some areas than others, it can be done throughout the body in addition to what was presented here. There are other tools on the market that can be used similarly to foam rolls and should also be considered as supplements. Foam rollers can also be used for different training purposes, including balance training (generally done with foam rolls cut in half lengthwise).

Foam rollers can be purchased from $10-25 and range in length from 1-3 feet with diameters of 3-6 inches. Just make sure to use a quality roll that will not break down quickly with use. Quality foam rollers can be purchased at www.performbetter.com and/or www.power-systems.com.

Special thanks to Tara Egli, for subjecting her body to these demonstrations and allowing me to photograph it.

For more information on foam rolling, contact Bob at: bob@functional-strength-training.com, or visit his website at: www.functional-strength-training.com.