LITTLE ROCK — Q: I’m a male in my mid-50s and I lead a physically active lifestyle. I alternate my workouts with strength-training and cardiovascular exercise days, and in addition I participate in vigorous athletic events like 50-mile bike rides and 6-mile running races. I don’t like to stretch, and in the past I have only done a few obligatory stretches for my legs when I am finished running or biking.
For the most part I have been injury-free, but I am experiencing inflexibility when I perform simple activities like getting down onto the floor and getting up again. I even have a difficult time putting my hands on the floor and walking out to a plank. I have friends who sing the praises of yoga, but I am afraid of stretching too much and pulling a muscle.
What are your thoughts about the importance of stretching?
- Too Tight
The question of whether to stretch (and if so, how much) is confusing and fraught with contradicting scientific studies. Studies agree, however, on two basic points:
The way we stretch before athletic events is very important, and
Stretching is even more important for aging bodies, since flexibility decreases up to 50 percent with age in some joint areas.
When I was growing up, a warm-up followed by static stretching (i.e., holding a stretch for 30 seconds) before an athletic event was the normal protocol. This usually involved jogging slowly around a tennis court a few times and then throwing one leg up on a bench, leaning forward and holding this painful position for 30 seconds.
But recent studies have caused fitness professionals to rethink this old-school way of stretching. These studies show that static stretching can diminish muscle strength by as much as 30 percent, causing a decrease in performance.
These reports conclude that athletes have better results when their routines include a five- to 10-minute warm-up followed by dynamic stretches that are sport-specific.
Dynamic stretching, or stretching while moving, appears to increase power, flexibility and range of motion.
An example of dynamic stretching for runners is straight-leg marching, in which you kick one leg in front of your body with a flexed foot and try to touch your foot with the opposite hand.
Scorpion is a moving stretch appropriate for all levels and sports in which you lie on your stomach with your arms outstretched and your feet flexed so that only your toes touch the ground. Kick your right foot toward your left arm and then kick your left foot toward your right arm. Repeat a few times to help flexibility in the lower back, hip flexors and rear end.
Hand-walks are some of my favorite stretching exercises because they can be modified for all levels and ages. Stand with your legs shoulder-width apart, bend over from the waist until both hands are on the floor (bend your knees if you need to) and then walk your hands forward until your hands are positioned under your shoulders. Stay in this plank position for five to 10 seconds, and then slowly walk your hands back toward your feet and stand up.
This can be repeated up to five times.
While there is evidence that a warm-up combined with dynamic stretches benefits performance for elite athletes and weekend warriors, there is also agreement that as we age, our bodies lose flexibility. Scientific studies show a gradual deterioration in cell function in cartilage, ligaments, tendons and muscles that occurs with age and causes loss of flexibility.
In addition, collagen, a main component of connective tissue, becomes dense and stiffer with age, further contributing to loss of motion. Studies show that this lossof motion can be minimized with regular stretching.
For these reasons, I suggest including a stretching routine in your daily routine. Dynamic stretching before an athletic event is important, but regular stretching to help bodies remain flexible is advisable for everyone.
Keep in mind that when stretching, less is sometimes more. Competitive personalities often approach stretching with the same gusto that they bring to other athletic pursuits, which can result in injuries. Stretch to the limit of movement - i.e., the endpoint of a stretch - not to the point of pain.
Start with a few simple stretches and do them every day, holding each stretch for 30 seconds to one minute.
Taking a yoga class can be a great way to learn some stretching exercises under the watchful eye of a professional. Yoga incorporates stretching through breathing techniques that result in improved muscle balance and strength.
Attempting to learn yoga has been a humbling experience for me but one I have enjoyed because of the gentle encouragement of the instructor. Attending a class just twice a week has made a difference in my flexibility and strength imbalances, not to mention my peace of mind.
If you decide to try yoga, start with a beginner’s class and take it slowly.
People of all ages should include gentle stretching in their daily routine. The right stretching routine might help athletic performance and undoubtedly helps combat inflexibility brought on by aging.
Too Tight, in his mid-50s, is already experiencing tighter muscles, which is normal for someone as active as he is. He needs to stretch his overused muscles now so that when he is 80 he can get down on the floor to play with his great grandchildren.
Write to personal trainer Janet Roget in care of ActiveStyle at P.O. Box 2221, Little Rock, Ark. 72203, or e-mail
ActiveStyle, Pages 23 on 01/14/2013