Stretching 101
Active Isolated Stretching is a key component of Zenergy's approach to total body wellness, and is also the basis of the Muscle Release Technique® we use. Stretching the muscles, both during our session and at home on your own, helps ensure the muscle relaxes and stays relaxed. Especially in working to relax muscles that may have been shortened and tightened for years, it is important to stretch in an effective way.
The standard prolonged stretch, held for up to 60 seconds, works for many people to loosen normally flexible muscles that are temporarily tightened. However, it can be counterproductive in cases where the shortened muscles are aggravated to the point of causing pain. Performing an Active Isolated Stretch of no longer than two seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. Thereby providing maximum benefit accomplished without opposing tension or resulting trauma to the muscle.
Prolonged static stretching decreases the blood flow within the tissue and triggers an automatic protective response from the nervous system to contract the muscle. Rather than relaxing the chronic tightness in the muscle, this can actually increase irritation of the local muscular, tendons and neural tissues.
Stretching is no longer "just for athletes". At Zenergy Bodywork & Massage, we believe that everyone should practice a stretching and flexibility routine daily, whether your a professional athlete or a coporate executive, we can all benefit from a regular stretching program.
Tips For Stretching
The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity/flexibility for every day activity. If done correctly, stretching will help prevent injuries and increase athletic performance.
The following key points should be remembered while stretching:
The standard prolonged stretch, held for up to 60 seconds, works for many people to loosen normally flexible muscles that are temporarily tightened. However, it can be counterproductive in cases where the shortened muscles are aggravated to the point of causing pain. Performing an Active Isolated Stretch of no longer than two seconds allows the target muscles to optimally lengthen without triggering the protective stretch reflex and subsequent reciprocal antagonistic muscle contraction as the isolated muscle achieves a state of relaxation. Thereby providing maximum benefit accomplished without opposing tension or resulting trauma to the muscle.
Prolonged static stretching decreases the blood flow within the tissue and triggers an automatic protective response from the nervous system to contract the muscle. Rather than relaxing the chronic tightness in the muscle, this can actually increase irritation of the local muscular, tendons and neural tissues.
Stretching is no longer "just for athletes". At Zenergy Bodywork & Massage, we believe that everyone should practice a stretching and flexibility routine daily, whether your a professional athlete or a coporate executive, we can all benefit from a regular stretching program.
Tips For Stretching
The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity/flexibility for every day activity. If done correctly, stretching will help prevent injuries and increase athletic performance.
The following key points should be remembered while stretching:
- Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of your bones at these joints.
- Always warm up the body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple.
- After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramps and dizzy spells.
- Never bounce while you stretch.
- Warm up/pre-exercise stretches should be held for 2 seconds and should be done two to three times. Significant amounts of stretching should not be done before you warm up, the muscle is cold and is easier to injure or pull. The bulk of your stretching should be done after a light warm up (5-15 min) to get the blood flowing and then again after your workout to help the muscle cool down.
- Cool down/postexercise stretches should be held for 5 to 30 seconds and should be done two to three times. As stated above, stretches done for longer than 2 seconds should be done on muscles that are normally flexible but are just temporarily tightened. If the shortened muscle is aggravated to the point of causing pain during activity, then stick to the 2 second AIS stretching technique to ensure you don't trigger the protective stretch reflex and make the muscle tighten even more.
- While stretching you should feel some slight discomfort, if you don’t feel anything, then you may be doing the stretch incorrectly, or simply the muscle has eased off.
- Stop immediately if you feel any severe pain.
- Remember to breathe regularly and rhythmically, do not hold your breath.
- If you have a bad memory, start with your legs, and work up the body, in order not to miss out any of the stretches.
- Where stretches can be done on both sides of the body only one side is shown. Ensure that you stretch both sides equally.