Last month we talked about the differences between ballistic (bounce) stretching and static (slow) stretching. Bouncing is not a good idea as it can result in inadvertent injury. “Dynamic” stretching like high leg lifts are OK if you warm up first and use moderate velocity while swinging your leg. (Go back and read last month¹s column for more specifics).
I want to discuss static stretching in more detail here. Simply defined, a static stretch is a slow and controlled isometric stretch. It does not use motion but rather resistance to achieve the desired effect. An example would be the common “push the wall” calf stretch.
There are several things to keep in mind when doing your static stretching:
1) Warm up first. That means there must be blood moving through the muscle groups. You can accomplish this by doing jumping jacks or running in place. Slow motion forms would also provide a muscle warm up. Some experts say static stretches can be a part of your warm-up while others say these exercises do little to warm up the muscles and so make more sense to be done in the “cool down” phase of your workout. In either case, you should be warmed up BEFORE beginning to stretch.
2) Another important point to remember is not to over-stretch. In other words, a mild stretching sensation should be felt in the target muscles but not pain. If it hurts, stop the stretch. “No pain, no gain” is not a phrase that should be applied to muscle stretching. And if there is pain in a joint, like your knees or hips, you probably should contact your physician.
3) Don¹t bounce during your stretching. We mentioned this before under ballistic-type stretching but it bears repeating. Bouncing motions tend to make you move beyond the normal range of the muscle and can lead to strains and even tears.
4) Increase strength and flexibility together. That means doing some weight training while you are undertaking your new stretching routines. Poor hamstring strength is one of the main causes of hamstring injuries (poor flexibility being the other cause).
5) Stretch with the proper form. Certain incorrect moves can increase the chance of knee or back injury. See the illustrations accompanying this column.
6) Breathe throughout the stretch, exhaling to increase the effect at maximum stretch.
7) Hold static stretches for 20 to 30 seconds. Relax for a few seconds and repeat.
Figure 1: Windmills can be bad for your back. The bouncing motion can also cause hamstring injuries. Take this exercise out of your routine.
Figure 2: This quadriceps stretch is dangerous for the knees and back. Don¹t do this one either.
Figure 3 & 4: This one is an effective stretch for the quads. Note the first illustration where the knee is correctly pointed to the ground. In the second example the knee is too far back causing the pelvis to tilt too far forward negating much of the effect of the stretch.
Figure 5 & 6: This stretch is effective if you allow your hips to tilt forward instead of bending your lower spine. In the first illustration the non-extended leg is correctly folded forward with the foot against the inner thigh. In the second example the foot is pulled around to the rear causing undue stress on the knee joint.
Figure 7 & 8: Don¹t allow the knee to extend past the supporting foot as in the first illustration. Instead keep the front knee in line with the lower leg and foot.
Figure 9 & 10: These are NOT recommended. They place too much strain on the lower back.
Figure 11: This is a safe hamstring stretch. Keep the lower back and head on the ground and pull the leg up with both hands. You can pull the toes back to increase the effect.
Keith D. Yates is a ACMA Certified Instructor and a former Adjunct Professor of Physical Education at Southern Methodist University.
