Stretching 101
Considering we use our muscles everyday, I was stunned by how little I knew about stretching when I started my Massage Therapy program and I know I wasn’t alone. So, for all of you who find it’s not always comfortable or doesn’t hit the right muscle when you do a certain stretch, here are some tips:
The structure of our muscles and how they work:
Muscle tissue is made out of tiny muscle fibers grouped into bundles which are surrounded by packaging called connective tissue. Each bundle is grouped with others until they form muscles we are familiar with, like the biceps. At both ends of this muscle, all those connective tissue packages taper down into tendons which connect the muscle to the bone. When a muscle contracts, it gets shorter and those two attachment points pull one bone close to another, allowing movement at the joint.
While your bicep contracts, however, the muscle on the opposite side (your tricep muscle group) has to lengthen to allow the movement to happen. If your triceps are too tight, they won’t be able to lengthen as easily and may make it difficult or painful to complete that movement.
So, with some basic body mechanics under our belt, let’s unpack some basic stretching tips:
Don’t stretch a cold muscle: If you can imagine a muscle as a piece of gum for a moment, consider what happens if you stretch a cold piece of gum - it breaks. The same concept applies with muscular tissue.
When a cold muscle is stretched beyond it’s normal range, the fibers don’t respond as well as they would if they were warmed up. This can put too much stress on the tendons and the muscle fibers. We’re not talking about the kind of stretch that is within your normal range of motion. We’re talking about that deep neck stretch you think you want while you’re at your desk, but sometimes springs back on you, causing some lasting pain.
Warming up a muscle doesn’t need to take long. You can do some arm circles in your normal range a few times before stretching, go for a walk if you have the time, or put some heat on the area and warm it from the outside-in.
Let it take the time it needs: If you put your neck into a stretch and hold it for 5 seconds, you may feel like you did something, but it won’t last. Let’s go back to the gum analogy: if you pull a string of warmed-up gum two inches and hold it there for a little while, it’ll hold that length much better than if you just pulled and let it go. Same goes for your muscles. You want to ease into it then hold it.
How long? 15 seconds is a good benchmark, but it could be longer depending on the condition of the muscle. Ask your massage therapist for more guidelines as they’ve been working with you personally.
Hydration and nutrition: Our muscles, just like the rest of our body, rely on water and nutrients to operate well. If you’re dehydrated or lacking certain minerals and vitamins, your muscles may be more prone to cramping and may not respond well to stretching.
Registered dietitians can give great advise on how to meet these demands. We encourage clients to drink water after treatments for several reasons, but this is one of them.
Stretching only takes it so far: In most cases I see, stretching is just part of the picture. Often there is a muscle on the opposite side of the affected joint that needs to be strengthened.
Our body is consistently making adjustments without us really noticing. If our body gets used to one action over and over, or one posture day after day, our body will adjust to this pattern. Other muscles will relax more than they should because they aren’t being used as much. This may be fine initially, but over time it can cause postural changes that take time to fix.
Talking to your RMT, PT or Chiropractor can help you find the right kinds of exercise for your body.
Want some tips on how to work stretching into your day? Check out 3 Tips to Add Stretches and Exercises into Your Day.
There is so much more about stretching we could unpack, but we will leave it there for now. If you want to keep an eye out for “Stretching 201”, you can scroll down to subscribe, or check back in next week.
Please note that as a Registered Massage Therapist, I am not a Medical Doctor. The information above is for educational and entertainment purposes not to give medical advise. Any questions about your body or medical conditions should be addressed with a physician. Never delay or disregard personal professional medical advise based on information you have read on this website.
