Stretching can (and should) be a regular part of a fitness program. We’ve all probably heard this statement many times from a variety of sources. It seems that every monthly health and fitness magazine has an article or two on stretching, it appears as a topic on daily talk shows, infomercials try to sell books and tools for stretching, and there are even chains of facilities dedicated to nothing but giving people a good stretch. So with all this information bombardment, why is stretching often absent from people’s lives?

Let us be honest with ourselves for a moment. If we wake up feeling great and our bodies aren’t screaming at us that we are in pain or that movement is difficult, we don’t really think about stretching our joints and muscles. When we are confronted with pain or tightness, maybe we default to some ibuprofen and a quick round of the stretching we remember doing in our grade school physical education classes (it was a couple or neck rolls and shoulder shrugs for a stiff neck, right?). And with so many types of stretching, where do we even begin?

We can categorize stretching in many ways, but for simplicity sake let us look at stretching in two big categories – simple stretching and Advanced Stretching (this will be defined in just a moment). Simple stretching is probably something that will seem very familiar and something you are likely acquainted with whether you remember the proper terminology for it or not. This category includes traditional static stretching (where you bring yourself to the point of stretch and then hold that position for a long period of time, anywhere from 20-60 seconds, and repeat 3-4 times), ballistic stretching (the use of repetitive bouncing movements at the point of the stretch), and dynamic stretching (the active use of continually increasing movement patterns that can mimic the exercise or sport that will be performed later). These are all types of stretching that someone can perform on their own or with some basic equipment (rope, towel, chair, etc.).

Advanced Stretching is based upon utilizing the body’s own nervous system to enhance the stretches being performed. There are a myriad of named techniques advertised in this category, but they all make us of one of two neurological triggers – the Golgi tendon organ (GTO) response or the muscle spindle reflex. The GTO is responsible for protecting a muscle’s tendon attachment from excessive stress. Have you ever lifted something so heavy that your muscles just gave out on you? That was the GTO response protecting you from tearing your tendon from the bone. Against a lesser degree of force, as would be encountered during a stretch, the GTO response enhances a muscle’s ability to lengthen after a sustained contraction. Some of the techniques that use the GTO response are Proprioceptive Neuromuscular Proprioception (PNF), Post-Isometric Relaxation (PIR), Muscle Energy Technique (MET), and Contract Relax (CR).

The other type of advanced, neurologically-based, stretching uses the muscle spindle reflex to produce what is called reciprocal inhibition. Simply put, if one muscle group contracts to produce movement, muscles that would oppose that movement must relax and lengthen. In trying to turn your head to the left, for example, the muscles that would turn your head to the left must not contract at the same time. This can be used as an advantage for stretching because the muscles will be prepared for lengthening. Some common names for this type of stretching are Active Isolated Stretching (AIS), Agonist Contract (AC), and Muscle Energy Technique (MET). Both types of advanced stretching require assistance for maximal effectiveness.

Information overload? Do not get too caught up in the names right now. Your best bet if you have not stretched before or wish to get back into it is to consult with a fitness professional (physical therapist, fitness trainer, massage therapist, yoga instructor, etc.). It will be worth the investment to have the advice of a professional who can explain and demonstrate these techniques to you in a concise manner and get you set up with a program that will meet your individual goals. Stretching can range from a simple activity to a highly nuanced activity, but when paired with a good fitness plan can be an enjoyable and worthwhile experience.

Feel free to stop into Worcester Fitness and ask to meet with one of our staff to talk about adding stretching to your fitness program. Send an email to our Fitness Director Andy Sharry, andy@worcesterfitness.com for more information.  If you have already decided and would like to begin right away, schedule an appointment with Massage Therapy Director Steve Dozois, or myself Chris Jones under our new Advanced Therapeutic Stretching program. Both Steve and I are are specially trained and experienced in these advanced stretching techniques. We will tailor a session specifically to meet your needs, and will design with you a plan to carry forward to meet your long-term goals.

How do I get a flat stomach?

Raise your hand if you ever dreamed of having a flat stomach or some washboard abs?!!

Well, unfortunately, we can’t give you one specific answer on how to get there but a personalized workout and nutrition plan for you is certainly a good start.

The dream of a flat stomach or a "six pack" is nice and definitely a goal that can be reached someday, but that day is different for everyone! I do believe that core exercises are the most important aspect of any workout. It is extremely important for someone to create a stable core to help protect their spine during exercises that increase the workload placed on it. Once that stable core is created and maintained throughout your exercises, then a workout plan can start to progress to help decrease body fat leading to a leaner body type.

What are the best exercises to do?

People always want to know the "best exercises" they can do in the gym.

What defines “best” for one person may not be considered the “best” for another. When choosing an exercise - many factors should be considered such as,

• What type of cardiovascular workout will this be and what are the specific benefits?
• Which strength training method is more appropriate? Machines, free weights or just bodyweight exercises and how much?

The best exercises within a workout are dependent upon the person's goals. Working with a personal trainer to define those goals and help implement a plan to achieve them could be one of the more efficient ways to spend your time at the gym. Because it is PERSONAL training, a program BEST suited for your needs.

Why am I sore for so long?

Being sore after a workout is not a “bad” reaction.  it is very common for many of us as we increase our workout routine during a short period of time; we are then sore for a longer period of time.

This happens to be one of the most common “injuries” also known as DOMs, Delayed Onset Muscle Soreness.

DOMS displays as discomfort within the muscles about 24-hours following the end of a workout but with higher peaks between the 24 and 72-hour marks. Generally, 48 hours is the when the sorest/most painful sensations are experienced.

A DOMS "FUN FACT": Exercise is the most effective means of alleviating pain during DOMS! (YAAAAAY!!!!)

What is the difference between weight and body fat?

Simply put: Weight is the degree to which a body is drawn toward the earth by gravity whereas Body Fat is the percentage of adipose tissue (fat) compared with muscle.

When/How much protein do I need?

Dietary reference intake states that an individual should have .8g of protein per kilogram of body weight OR .36g of protein per pound of body weight. As far as after a workout, if you are trying to maintain muscle, then the range is .54-.64 grams per pound of body weight.

Can I work out every day?

The body is meant to move everyday yes but we must also “listen” to our bodies

Doing the same exercises every day for a long period time could lead to improper body mechanics but it also creates that plateau mentioned earlier – if you do not make any changes then the body will not make any changes!

What is more beneficial- working out or nutrition?

Remember: You can't outwork a bad diet! Both a workout routine in conjunction with a well-balanced nutrition plan is the best route to go. More important though is always making sure that you are feeding your body the nutrients (macro and micro) that are needed to stay healthy with foods that increase the benefits rather than increase the risks.

When should I be stretching?

Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds.

Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living.

Dynamic stretching means a stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved), it is gaining favor among athletes, coaches, trainers, and physical therapists because of its apparent benefits in improving functional range of motion and mobility in sports and activities for daily living.

Dynamic stretching is controlled, smooth, and deliberate.