Jim Brown - One Hundred Stretches: Head To Toe Stretches For Exercises & Sports

S tretching is temporarily making muscles longer by using certain kinds of exercises. It gets credit for everything from feeling good, whatever that means, to running faster and jumping higher. Stretching is recommended and even prescribed by doctors, and it is widely practiced by exercisers and athletes in almost every sport. Whether you are a neighborhood walker or a competitive athlete, stretching just seems to be one of those common-sense things to do.

But if you are going to invest the time and effort to stretch, there are plenty of questions about stretching that require a closer look. Does it make the bodys joints more flexible? Will it improve athletic performance? Can it help you prevent injuries? Does it have anything to do with balance? Does it improve circulation? Will it make you feel better? Can it delay the effects of aging? Following are the answers to those questions.

Does stretching make the bodys joints more flexible? Yes. There is conclusive evidence regarding stretching and flexibility. Loss of flexibility can be prevented and at least partially restored by stretching. The evidence is more compelling for a long-term stretching program than for shorter periods of time. Stretching to increase flexibility minutes prior to an event might or might not work, but a stretching program over a period of months can lead to a sustained increase in range of motion.

Does stretching improve athletic performance? Yes, if the stretches are designed to be sport-specificthat is, they mimic the motions needed for that sport. One study showed that an increase in the temperature of a muscle in the upper leg achieved by stretching resulted in a higher vertical jump and added the power needed in cycling. But that study did not investigate whether or not the increase in temperature could have been achieved by other warm-up methods. Another study showed that a ten-week stretching program resulted in improved performance in speed, strength, power, and muscle endurance. Additional research has shown benefits in throwing a baseball and serving a tennis ball following a stretching program that improved shoulder flexibility. Finally, freer and easier movement enhances coordination, and people who play sports need great coordination to perform at a high level.

Does stretching help prevent injuries? The supporting evidence is not as clear on this subject. The authors of a study reported in the Clinical Journal of Sport Medicine say, New evidence suggests that stretching immediately before exercise does not prevent overuse or acute injuries. They added that continuous stretching during the day and conducted over a period of time might indeed promote muscle growth, which in turn could reduce the risk of injury.

There is another indirect connection between stretching and injuries. Stretching is known to increase range of motion, and exercisers who have less-than-ideal ROM are more susceptible to muscle and joint injuries.

Lyle Micheli, the well-known orthopedic surgeon and author from Boston, says in his Sports Medicine Bible , Regular flexibility training prevents injuries such as muscle strains, ligament sprains, and shin splints. And the American Academy of Orthopaedic Surgeons, among other professional medical groups, recommends stretches to protect against certain sports-related injuries.

Stretching routines can provide several benefits. If injuries are prevented along the way, consider it a bonus. While the case for stretching to prevent injuries is not airtight, there is support from a wide range of medical experts and organizations. When stretching does not prevent injuries, it may have more to do with kinds of stretches, how they are conducted, and when they are performed than with the act of stretching itself.

Is there a connection between stretching and balance? Yes, says the Mayo Clinic. Maintaining the full range of motion through your joints [by stretching] keeps you in better balance. Especially as you get older, coordination and balance will help keep you mobile and less prone to injury from falls.

Does stretching improve circulation? Yes, it does. Stretching and other warm-up activities increase the amount of blood that flows to the muscles. That blood flow brings nutrients with it and gets rid of waste products that have accumulated in muscle tissue. Improved circulation can help reduce the amount of time it takes to recover after an injury to a muscle. One of the first things a physical therapist does in a rehabilitation program is guide the patient through mild, passive stretching exercises.

Does stretching actually make you feel better? It should reduce stiffness and make you feel more relaxed. There is a program in this book designed for your age, body, and activity level that will positively affect the way you feel.

But dont take my word for it. Get started on a stretching program and decide for yourself. Odds are youll feel better.

Fifty is not a magic number, but it represents the age at which people noticeably begin losing flexibility. It may happen sooner, maybe later. But its going to happen unless you do something about it. Youll start noticing that its harder to bend or twist. Your ability to easily swing a golf club, tennis racket, or any other piece of sports equipment will diminish. You may suffer nagging muscle strains or joint sprains more often than when you were younger. But all of this doesnt have to happen. There are ways to maintain or regain a full range of motion in all your joints. Those ways are included in a systematic program of stretching.

Stretching is not for everybody. There are conditions and situations, most of them temporary, in which stretching could cause or complicate an existing medical problem. Below are ten of them. If you have any doubts or questions about the appropriateness of a stretching program, consult a physician who has a background in exercise, fitness, or sports medicine. Dont stretch....

if you have one or more involved joints that are not stable or overly lax.

if you have certain vascular diseases.

if you have had recent surgery.

if you have suffered a recent muscle or tendon strain.

if you have suffered a recent sprained (stretched, torn, or ruptured) ligament.

if you have recently broken a bone.

if you have osteoporosis.

if you have acute pain upon movement.

if there is inflammation or infection in the area of the involved joint.

if you have been sedentary for a long period of time and have not consulted a physician about beginning a program.