Don't stretch too far

Do not confuse it with warming up and remember there are specific ways of doing it right

Apparently there are different types of stretches. If that’s news to readers, then, here’s another belief debunked - stretching and warming up are not the same.

“People often believe that when they ‘stretch’ prior to exercising they are actually warming up,” says Teddy Jacobsen, a physiotherapist at Gulf American Clinic.

According to Jacobsen, stretching is a part of a warm-up session. The idea of a warm-up is to raise the body temperature by a couple of degrees and get the central nervous system firing.

“If the purpose is to loosen muscles as is normally believed, then the popular kind of stretching should ideally be done after a workout and not before,” he says.

As part of a follow-up feature to the article, “Too much warming up can hurt performance” (Tabloid, November 6, 2004) Jacobsen talked to Tabloid about the right way to go about stretching just before a workout.

Stretching can be classified as static, dynamic, ballistic, active, passive, isometric and PNF (proprioceptive neuromuscular facilitation).

However, Jacobsen only talks about static and active flexibility training, as he explains that the former is what most of us incorrectly indulge in, while the latter is what most of ought to be doing.

Static stretching involves holding a position. In other words, it’s when one stretches to the farthest point and then holds the stretch. Static stretching is what is commonly called ‘stretching’ by most people.

“Static stretching just before a game of racquetball or an intensive session of weights can have the opposite effect on a person.

"What happens is that when a person does a static stretch, it’s often not done properly, but when one holds some muscles in the same position for a fixed amount of time, one may experience a decrease in strength and that’s what some studies have shown,” he says.

Jacobsen says people who work in sedentary jobs and adopt the same posture for many hours everyday are especially at risk. The eight hour a day, desk job worker sums up the description of a good majority of working professionals in Dubai.

“This group of people is also extremely fitness conscious, which means they run, walk, train in the gym or play sport. If they do static stretching prior to a workout, they could be in greater risk of getting injured,” he says.

Due to long hours crouched over documents or peering into a computer, unhealthy body postures affect muscles.

As a result of this, some muscles are tightened or weakened, which is why Jacobsen believes it’s absolutely essential for people belonging to this demographic to begin their fitness regimen with a few minutes of dynamic stretching.

He recommends a few simple stretches that help in flexibility training. Active flexibility training involves moving parts of one’s body and gradually increasing reach, speed of movement or both. It consists of controlled leg and arm swings that take a person to the limits of his or her range of motion and usually comprise slow, leg swings, arm swings or torso twists.

Jacobsen says that active flexibility training improves dynamic flexibility and is the ideal option as part of a warm-up before an active or aerobic workout.

As part of his exclusive session, he demonstrates four simple stretches (three active flexibility training and one static) that can be practised at home or at work.

“I wish people would take a couple of minutes to do these stretches at work, but if for some reason they’re not able to or find it a bit embarrassing, then even doing them right after work is a great idea,” he says.

Chest stretch
“This is actually a static stretch, but I would recommend it be done right after work and not just before a work-out,” Jacobsen says.

“Stand with your right arm stretched out so that your hand is up against a wall. With your knees bent, make sure your torso faces straight ahead and your back is straight and upright. Then thrust your body forward with your right palm still against the wall. Do this for 30 seconds and then repeat with the left arm.”

Wall slide
“This one looks quite simple, but many people can’t do it. It’s very important to remember not to stretch beyond one’s individual limit. Forcing your body to do something it’s not ready for can cause injury,” Jacobsen says.

“Stand with the entire back completely leaned against a wall. Make sure that your back is straight and aligned upright.

“Then lift both your arms and with your palms facing outwards, position your arms against the wall in alignment with your back. Your legs can be bent, but try and make sure that your arms are in contact with the wall.”

“If it’s not possible to maintain contact, don’t force yourself. It will be possible after regular attempts. Once contact is made, slide your arms in an upward direction, till you feel the stretch in front of the shoulder and chest or the shoulder muscles working and then execute this movement in the downward direction. Repeat it 20 times, but again, only if you can.”

Extension exercise
“The extension exercise appears to be the opposite of the wall slide, but while that works on the flexibility of the shoulders. This one works on the thorasic spine (mid-portion of the spine) and the muscles in the back.”

“Stand with your legs at a step’s distance away from the wall. With your hips thrust out, fold your arms in front of you and lock your fingers behind your neck, so your elbows are in contact with the wall. Also make sure that your face is held between your arms.”

“The starting position should have your chin facing straight ahead and then you slide your arms (with face in between) upwards and downwards.

"While reaching the optimum position upwards, your chin should be inclined at an angle upwards. Again repeat it 20 times, but only if you can. It’s very important in this exercise to ensure that you don’t skid or slip away.”

Cobra
The cobra involves the use of a ball. Jacobsen says it’s critical to pay attention to the starting and ending positions. “Lie on your abdomen on the ball. Make sure you’re on your toes and your palms are facing outwards. Just let your shoulders hang.”

“From this starting position, you rotate your arms outwards and stretch your arms and shoulders wide. Make sure your chin is in. The ending position (cover picture) should have you with your thumbs facing the ceiling.”

Jacobsen is aware that many people suffer from simple injuries due to improper breathing and says that the suggested technique would be to breathe out while going from the starting position to the final posture and breathing in when returning to the original point.

He says that the exercises advised by him can be followed by most people, but those with a neck problem should watch out while trying out the extension exercise and pregnant women should be careful in general with all of them.

“Of course as all physiotherapists or trainers continuously advise, it’s best to check with a specialist before starting any r