By: Katie Ambrose
Posted In: Sports
Photo credit: Katie Ambrose
If you are not yet aware of the benefits of exercise in your life, you may have been living under a rock for the past couple of years. You hear about them, read about them and are told about them almost everyday. The benefits are discussed on television, radio, newspaper and magazines. There are so many reasons to exercise that entire books could be written on the topic. With all the information available to a person about exercise, there is almost always one key piece of information missing: the importance of stretching incorporated into a workout.
Stretching for five minutes before a five-mile run is not satisfactory anymore. “People need to understand why it is so important to stretch and work on flexibility thoroughly before a workout,” said Matt Corbett, a former yoga instructor at the Boston Athletic Club. According to the book Sport Stretch, written by Michael Alter, flexibility is the ability to move muscles and joints through their full ranges of motion. Stretching refers to the process of elongating connective tissues, muscles, and other tissues. Flexibility is developed when connective tissues and muscles are elongated through regular, proper stretching. In contrast, flexibility diminishes over time when these tissues are not stretched or exercised. Corbett gave many reasons why athletes should want to improve their flexibility through stretching exercises. “Stretching can optimize an athletes learning, practice, and performance of many types of skilled movements,” said Corbett. “Stretching can increase an athlete’s mental and physical relaxation and can promote development of body awareness and reduce risk of back problems.” In addition to Corbett’s reasons, it has been found that stretching can reduce muscle soreness and tension as well as reduce the severity of painful menstruation for female athletes. Corbett is also the former assistant coach to the Salve Regina University men’s basketball team. He has said he wished he had made the team stretch harder before workouts to prevent injuries. “We only stretched for about ten to fifteen minutes before practice,” said Corbett. “The guys never took it seriously; you could tell they weren’t concerned with flexibility.” Corbett added that many unnecessary injuries come from not stretching before a workout. He also feels the team would have been better players if they had stretched longer before practice and games. “I think they would have been better conditioned athletes if they were more flexible,” said Corbett. “The more elongated a muscle is the stronger a muscle becomes.” Colin McClennan wishes he had known the benefits of flexibility back when he was wrestling in college. “I was really into wrestling and working out,” said McClennan. “I never gave much thought to stretching; I thought it was a ballerina type of thing.” McClennan was in his senior year at college when he hurt his back in a wrestling match. “I pulled a major muscle in my back because it was too tight,” said McClennan. “The muscle was too tight and not ready to be subjected to a wrestling match.” McClennan now practices yoga once a week to maintain his flexibility and prevent future injuries. Stretching can be done just about anywhere before a workout. Corbett recommends stretching for at least twenty minutes before a workout and stretch thoroughly. In addition to stretching before a workout, taking a yoga class once a week can help maintain flexibility. The typical yoga workout is a combination of strength, flexibility and body awareness exercises. Most people feel improvements in flexibility after a few classes. A beginner class is easy to keep up with and just about every fitness center has at least three classes a week. The class will teach proper stretching techniques that can be used at the gym or at home. This is one of the many benefits of yoga, it’s portable. After attending a few classes at the gym you can take what you have learned home with you and use it when you have nothing to do or before a workout, although you may be less distracted in a yoga class. There is no question that exercising is vital for a healthy lifestyle. But along with running or stair-master routines, comes a need for stretching those tight muscles. In fact, there is no point to exercising without stretching before hand, unless you are inviting a serious injury. “Stretching is only beneficial when done properly,” said Corbett. “For example, athletes need to make stretching a regular part of their training program and devote several minutes each day to see results.” Along with stretching before workouts and practices an even smarter idea would be to take up a yoga class once a week. Whether you can see yourself in yoga class or not, the benefits of stretching are endless and will prevent you from seeing yourself injured.
