Flexible perspectives on stretching.

To stretch or not to stretch--that is the current burning question. Once revered as a training staple, the art of stretching has been challenged by a couple of studies that question its effectiveness in preventing injuries.

Some coaches have either deemphasized stretching or completely eliminated it from their programs.

Others still swear by it. While they may use slightly different approaches, they continue to believe that stretching increases flexibility and safeguards against muscle and connective tissue strains.

Just as with other contentious issues, there is probably no definitive answer on this one. Probably the most prudent way to ensure an informed decision is by performing a cost-benefit and/or a risk-benefit analysis.

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Let's begin by defining flexibility, examining its pluses, and offering some perspectives and suggestions for incorporating a multi-dimensional flexibility program.

FLEXIBILITY DEFINED

Flexibility refers to the range of motion of a joint or a series of joints that are influenced by muscles, ligaments, tendons, and bony structures. This range of motion is very specific and dependent on the type of joint in question.

For example, the hip and shoulder joints allow for greater mobility and flexibility than the knee, elbow, wrist, or ankle joints. This is due to the differences in structural design and functional capabilities of each of these articulations. Thus, the rate and level of both the athlete's initial flexibility and concurrent improvements is truly specific to the joint compartment in question.

Several other factors can impact an athlete's flexibility:

1. Soft- tissue tightness. The soft-tissue areas (i.e., joint capsule, tendons, ligaments) are predominately non-elastic connective structures and are not subject to substantial changes as a result of stretching. Muscle and its fascia, a fibrous tissue that supports and separates muscles, usually contain more elastic properties, and therefore are more adaptable to modifications for increasing flexibility through stretching. Individuals with a high percentage of body fat may have more difficulty with the rate and level of flexibility improvements, as excess body fat sometimes impedes mobility in adjacent joints.

2. Age. We all marvel at the flexibility of young children. With age, our flexibility gradually and progressively decreases due to changes in the elastic properties of certain soft tissues. Activity levels also tend to decrease with age, which contributes to the deteriorating flexibility.

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3. Gender. Girls are usually more flexible than boys. But the research in this area is slim. More studies must be done on the how's and why's to determine if it is a fact across the board.

4. Frequency of activity. The old axiom "use it or lose it" applies here. Active people tend to maintain flexibility and strength to a much higher degree than sedentary people.

5. Body temperature. A warming of the joint areas will produce a 20% increase in flexibility. This magnifies the importance of warming up before engaging in stretching exercises. More on this later.

6. Muscle imbalance. An imbalance between muscles groups (e.g., weak hamstrings with strong quadriceps) can place the weaker muscle compartment at a disadvantage. The weaker side should be targeted for additional strength work in conjunction with stretching activities.

7. Genetics. People with an inherent proclivity for unusual joint and muscle tightness should be put on a full-scale strength-training program in addition to their warm-up and stretching activities.

HOW IMPORTANT IS STRETCHING?

Recommendations on stretching are usually sketchy and sometimes conflicting. While the injury prevention question continues to be a conditioning hot potato, most practitioners and clinicians believe that stretching can improve overall flexibility.

This factor alone has a significant bearing on possible speed and power improvements.

The increased flexibility, when married to a progressive strength-training program, will expand the distance over which muscle force is applied.

This is a key component in abetting power, as dictated by the Power Formula (Power = Force X Distance divided by Time). Example: If a sprinter can improve his stride length via enhanced flexibility, his application of force application over a greater distance will produce augmented power and speed.

In a study of the effects of flexibility on a golf swing (Westcott and Ramsden, 2001), it was shown that an improved flexibility in the hip flexors and extensors, shoulder protractors and rotators, and lumbar extensors and rotators, will produce a 5 mph increase in club-head speed. That translates to approximately 10 more yards of ball carry per drive.

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Conclusion: Flexibility can have a positive effect on power output, and, when combined with the appropriate skill training, it can enhance athletic performance.

STRETCHING TECHNIQUES

Stretching modes are as varied in simplicity and complexity as lifting techniques. Here are some bullet points on two of the most used stretching techniques:

Static Stretching. The most popular technique. It is performed by easing into the movement until you feel the initial point of stretch and then hold that position for 10-15 seconds.

Some practitioners recommend a stretch-relax-stretch technique, whereas the initial stretch is held for 10-20 seconds, followed by a 3-5 second relaxed position, followed by a repeat of the same stretch for an additional 10-20 seconds. The idea here is that a better range of motion will usually be achieved on the second stretch. Bouncing or jerky motions are discouraged at any point during the stretch.

The athlete should never take the stretch to the point of pain, as this is an obvious indicator of an "overstretch," which can be a precursor to a muscle strain. Most of the literature recommends three stretches for each major muscle group.

Proprioceptive Neuromuscular Facilitation (PNF). The various PNF techniques all involve some kind of combination of muscle contraction and static stretch.

The most commonly used PNF technique is called stretch- contract-relax, where the muscle compartment is taken to the point of stretch for 10-15 seconds, followed by an isometric contraction (provided by a partner) for 3-5 seconds, followed by 3-5 second relax period. The cycle is then repeated anywhere from 3-5 times, with a slightly greater stretch being achieved with each cycle.

An oversimplified explanation of the PNF concept is that the voluntary contraction phase will override the muscle receptors' inclination to inhibit the stretch with an involuntary contraction, thus permitting a greater lengthening phase. Obviously, PNF stretching requires a trained partner and great care. I do not recommend using this or any of the PNF techniques unless a qualified instructor administers them.

DYNAMIC WARM-UP/FLEXIBILITY

One caveat that appears to be universally accepted is that a warm-up period should precede any form of stretching. Stretching a cold muscle is an invitation to injury. Warm-up procedures increase blood and oxygen flow to the muscles and increase the internal temperature, which can enhance the elastic properties previously mentioned.

While we normally allot a minimum of 3-5 minutes for warm-up, we sometimes perform 10-20 minutes of warm-up activities prior to stretching. These include moderate intensity running drills, leg swings against a wall or fence, and the use of track hurdles for a variety of leg and hip movements. These activities not only provide the needed warm-up, they are also beneficial in improving flexibility.

Stretching after a workout/practice furnishes a built-in warm-up, and possibly more long-term benefits in flexibility.

Note: Next month, we will take an in-depth look at our dynamic flexibility program.

FINAL REP

There is enough physical evidence to qualify stretching in the overall training procedures of athletes. Experts may squabble on where it should be placed (prior to or after practice/workouts), what type to use, whether or not it can prevent injury, etc., or any of a host of other incidentals. However, everyone seems to agree that flexibility can be improved with a good stretching program.

That, in itself, might be reason enough to do it.

REFERENCES

* Alter, M.J.: Sport Stretch, Human Kinetics, Champaign, IL, 1990.

* Cornelius, W.L., et al.: "A Study on Placement of Stretching Within a Workout," The Journal of Sports Medicine and Physical Fitness, 1988.

* Pope, R.P., et al.:

"A Randomized Trial of Pre-Exercise Stretching for Prevention of Lower-Limb Injury," Medicine and Science in Sports and Exercise, 2000.

* Westcott, W.L.; Ramsden, S.:

"Specialized Strength Training: Winning Workouts for Specific Populations," Exercise Science, Monterey, CA. 2001.

BY KEN MANNIE Strength/Conditioning Coach, Michigan State University 

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Ken Mannie, Michigan State U.

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