The Importance of Stretching

STRETCHING….

Have you ever wondered why a toddler can talk seemingly non-stop from morning until night?  Our tongue muscle is the most flexible muscle in the human body and for this reason it does not get tired, even after extensive use.  Here are a few more fun facts about our muscles:  

1. The tongue is made up of eight muscles that all intertwine around one another.  In this way, it is similar to the trunk of an elephant.  

2. Humans are part of the ape family and share similar muscle structure.  However, the human skeleton evolved to walk upright so we have longer legs and shorter arms with lighter and thinner bones while apes are stronger with a higher muscle mass.

Why Should we Stretch out our muscles?

There are over 600 muscles in the human body so it’s no wonder we experience muscle pain from time to time. 

Anyone who works at a desk or spends any amount of time at the computer or on the phone is at risk for developing inactive muscles. It’s important to stretch to keep muscles strong and healthy.  Stretching muscles helps to maintain range of motion so muscles do not shorten and become tight.  If this happens, the muscles weaken and it becomes difficult to extend the whole way when you do want to use them.   Stretching also helps to maintain your posture, reduce aches and pains and is great for stress relief.   

First of all, when starting a stretching routine for the first time it is important to be aware of the following:

*stretch muscles when they are warm

*stretch to the point of tension but not pain

*don’t bounce when you stretch – this can cause muscles to tense up. Stretches are meant to be slow      and gentle to allow muscles to relax and let the blood flow.

*don’t hold your breath as you stretch 

How do I stretch 600 muscles?   

It is a good idea to start on major muscle groups such as calves, thighs, hips or shoulders.  It is important to stretch both sides equally.  When starting a stretching routine, be clear about your goals and what you would like to target.  If you don’t know where to start, think about your lifestyle.  For example, if you are at a desk all day, enjoy relaxing in front of the T.V. or are constantly scrolling on your phone you might want to consider targeting your lower abdominals.  

How does stretching look different for people with neurological versus orthopedic conditions?

There are times where people have full movement in their arm but only IF someone moves the arm for them.  They may bend their arm when they cough but are unable to repeat the movement when asked.  In some instances, a person may even be observed to reach and grasp a mug with their affected arm but once again are unable to reproduce the movement when asked.  This can be frustrating for caregivers who may then believe the person is being difficult and non-compliant.  However, lack of voluntary movement can happen when a neurological event such as a stroke has occurred.   Muscles are able to move the way we want because the brain sends messages down the appropriate nerve pathways to tell the muscle what to do.  When the brain is unable to send signals correctly a person may be unable to move muscles the way they want.  In this case, muscles should be moved slowly through range of motion.  If any pain is felt they should be immediately discontinued.  When stretching a muscle that has increased tone, a prolonged stretch is important to hold.  This is often recommended to be held for 10-15 minutes.  As such, setting a person up to maintain this length of hold is often done by implementing a splint or other piece of equipment.  For more extreme cases, a prolonged stretch may be combined with botulinum toxin injections from a physician and/or serial casting by an orthotist. 

When someone has had an orthopedic injury stretching can look very different.  There may be muscle imbalances that cause one muscle to be short and tight and another muscle to be long and overstretched.  In this case, the short, tight muscle may be stretched before strengthening  the overstretched and weak muscle.  Injured muscles also need to be stretched in a gentle, controlled way.  By stretching the appropriate muscles, this allows them to work more effectively and within their full range of motion.  It also helps to increase muscle blood flow. Bouncing should never be a part of stretching since this can actually increase the muscle tightness and may injure the muscle.  This stretch should be held for approximately 30 seconds. 

What group of muscles should I stretch?

Muscles can be put into 2 groups:  tonic/postural and phasic.

Tonic muscles are the ones that hold the body’s posture and are less likely to fatigue.  Tonic muscles work against gravity and keep us on our feet.  They are also more likely to get tight.  A tight muscle will not have the optimal length and then the muscle can not work efficiently. Tonic or postural muscles have the tendency to become short and tight.

Phasic muscles are the ones that are dynamic and are more likely to fatigue.  They tend to be more weak as opposed to tight. 

It can be helpful to consider  the muscles in this way….think about length first, then strength and then endurance (Dr Vladimir Janda:  “the Father of Czech Rehabilitation”). 

The tonic muscles include:  the hip flexors, hamstrings, calf muscles and the pec muscles.  These muscles are probably the first muscles that you should concentrate on stretching, generally speaking.

If you need more information or help in knowing how to start stretching, contact HNHB Spine and Neuro Rehab.  We are happy to help you get starting on an appropriate stretching plan.  Your muscles will thank you.