University Osteopathic Medical Center Advises On The Benefits Of Stretching

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ATHENS, Ohio (June 5, 2001) -- Can you name the five health-related benefits of physical fitness? The first four are easy: cardiovascular endurance, muscle strength, muscle endurance and a leaner body. The fifth is often overlooked -- flexibility.

Flexibility is valued, of course, by gymnasts, divers and basketball players, but it's also needed for performing everyday tasks twisting, reaching, bending. In later years, when there's a natural tendency to develop stiffness in the muscles and joints, flexibility may become crucial to getting in and out of the car, reaching a top shelf or tying shoes.

"Stretching is the primary way to gain flexibility, and, while rarely recommended as an exercise on its own, it's an important adjunct to virtually any fitness activity," said David Eland, DO, Associate Professor of Osteopathic Manipulative Medicine at the Ohio University College of Osteopathic Medicine and practicing physician at the University Osteopathic Medical Center.

Whether you're a runner, a walker, a biker or a weight lifter, you probably already know about stretching. Exercise specialists for years have preached the benefits of stretching as a way to improve performance and prevent injuries.

According to Dr. Eland, "Persons with flexible muscles, and soft tissues and joints feel better when they exercise and when they're resting. They also tend to have a better posture, which improves appearance, and they have a better chance of maintaining a good quality of life."

One study of patients with foot pain concluded that many could avoid surgery simply by regular stretching of the calf muscle. Other research suggests that stretching exercises for the lower back and hamstring muscles could prevent or alleviate many cases of debilitating lower back pain.

The question is not whether to stretch but how, when and how much.

Stretching Before Exercise

Professional and Olympic athletes go through elaborate stretching routines before an important event. If nothing else, these rituals help calm the butterflies in the stomach and give the athlete something to do to keep adrenaline in check. Most sports also require limber muscles and joints.

The vigorous, bouncing movements (known as ballistic stretches) that gymnasts and other athletes perform are designed to imitate the movements they need for their event, but don't try these at home. Any kind of bouncing or forcing of muscles increases the risk of injury, particularly if performed without professional training or supervision. If your goal is fitness and good health, stretching should be slow and gentle.

Although it's widely believed that properly performed stretching before exercise reduces the risk of injury, the research on this issue is inconclusive. A study of about 300 soldiers in basic training at Fort Benning, Georgia found that those who stretched their hamstring muscles before calisthenics had fewer injuries such as shin splints, knee pain and tendonitis than a control group doing no stretching. A more recent study of 1,500 Australian army recruits found, on the other hand, that those who stretched muscles in their upper and lower legs before exercise were as likely to get injuries as those who did not stretch.

Subjects least likely to be injured in the Australian study were those with the highest level of cardiovascular fitness. It's also to be noted that the Fort Benning subjects were instructed to stretch not only before workouts but three times a day.

Some exercise specialists have changed their recommendations recently, eliminating the pre-exercise stretch. Stretching before exercise should be performed only if you have warmed up properly first. Forcing a muscle to stretch or to perform at peak capacity while it's cold increases the risk of a pull or a strain.

If you don't have time to warm up and then stretch, it's better to choose the warm-up. If you're a runner, walk the first half mile or jog at a pace decidedly slower than usual. If you're a walker, start at a leisurely pace and work up gradually to a power walk.

Runners and other athletes report that their muscles feel less stiff and sore the next day after a hard workout if they stretch before and after. There is no scientific evidence to support this observation, and the reduction of soreness may be related to proper warm-up and cool down as much as to stretching.

As for stretching after exercise, however, there's little question that it helps reduce the tension in tight muscles and bring them back to a relaxed state. Dr. Eland notes that along with the cool down, these stretches also allow the body to rid itself of the lactic acid that has built up during exercise and is a major factor in fatigue and achiness.

How To Stretch

Whatever you do, it's important not to stretch to the point of pain. And if you have an aching muscle because of an injury, stretching may damage the tissue fibers even more.

Stretching movements should be slow and gentle, never bouncy. Gradually stretch the muscle to the point that you can definitely feel the tension but not till it hurts. Then hold the stretch for 20 to 30 seconds before gradually releasing the tension.

Most fitness centers have posters on the wall, giving illustrated instructions for stretching routines. There are many different stretches, but what's important is that you find a routine you like that stretches all the muscles used in exercise.

If you don't have your own favorite stretches, here are a few tried and true ones:

CALF, ANKLE:

You've undoubtedly seen this one; with runners, it's become almost a cliché. Rest your forearms against a wall, fence or anything you can lean on for support. Bring one leg close to the wall and bend it at the knee. Straighten the other leg out with the foot flat and hold for 30 seconds. Then switch legs.

HAMSTRINGS:

It's particularly important to stretch the hamstrings, the muscles at the back of the thigh. Stand on one leg and bring the other up and rest it on a chair or a step about waist high. Keep the leg straight as you reach toward your toes. Again switch legs after 30 seconds.

QUADRICEPS:

To stretch the quads in the front of the thigh, bring your right foot up behind you and hold it in your left hand, then gently pull the heel toward your buttocks. Repeat with the other leg. Avoid arching the back.

UPPER BACK, DELTOIDS, TRICEPS:

Don't forget your upper body, particularly if you're lifting weights. While sitting straight, lace your fingers together, then turn your palms upward and straighten your arms above your head.

PECTORALS, BICEPS, DELTOIDS:

While standing, interlace your fingers behind your back. Slowly straighten your arms while turning your elbows in and your palms out. With your arms straight, lift up, away from your buttocks. Avoid arching the back while doing this.

If a stretch doesn't feel right, don't force it. Stop. It's OK to try it again another day. If you had an injury or have some concern about injury, consult with your physician.

Do these exercises and others of your choosing at least three times a week, even if you're not exercising. The ideal, of course, is to stretch after exercise and one or two other times during the day. Consistency and gentleness are the keys.