stretching benefits

The Benefits of Static and Dynamic Stretching

/ Thomas Cohn, MD

stretching tipsI have written about the benefits of stretching in the past. However, there are two types of stretching exercises. The classical stretch is known as static stretching, while a newer type is called dynamic stretching and that applies more to athletic activity. Neither is better than the other, and static stretching is necessary to maintain function for those who have chronic pain. Dynamic stretching is part of a process to maximize performance, especially in sports.

The importance of static stretching is to maintain function within the body. It allows us to maintain range of motion of joints. It enhances the flexibility of our muscles. It is also improves circulation and reduces risks of injuries. The more normal the length and function of the muscles, the better the muscles work. When one has pain, it is also important that stretching be maintained equally from sided to side in the body and all areas.

Stretching Techniques

Technique for static stretching is also important. A slow, steady stretch and holding the body in a stretched position for ten to thirty seconds is important. Avoid bouncing, since it may cause micro-trauma to the muscle fibers. To prevent imbalance, side to side stretching (for instance both legs) as well as stretching opposing muscles, is important.

Dynamic stretching is using progressive movement to maximize muscle function and ability. A good example would be the warm-up exercises for a figure skater, gymnast or dancer. These athletes start with slow movements and partial stunts as they first begin their practice. After a short warm-up period, they begin to do more aggressive moves and complex tasks. They start slow and then move toward more explosive motions.

If you have issues with chronic pain, mastering static stretching is essential. Tight muscles and joints become painful, and stretching improves the health of the muscle and joints, and it also improves circulation. Stretching absolutely needs to be balanced. Imbalanced stretching can lead to one area improving while another may become painful.

There are many resources to learn stretching routines, from physical therapists, to books and even phone apps. Classes like Yoga or Pilates can also help with stretching and may increase the fun and motivation by performing the activity with others. Lastly, stretching usually needs to be a daily activity, and often can be done in small segments of just a few minutes in your free time.  Since stiffness is often worse in the morning, starting the day with stretching and ending the day for a few minutes is a golden recipe.

Stretching as an Exercise Routine

/ Thomas Cohn, MD

stretchingBelow is part one of a three part series on exercise to control chronic pain. Part one is on stretching, and the next two parts will be on developing an exercise program and the importance of conditioning.

As part of any good exercise program for pain and general conditioning, stretching is an essential component. The other parts are strengthening and aerobic conditioning. Stretching maintains range of motion and proper muscle and tendon length. Poor range of motion with tight tendons, ligaments and muscles often lead to pain.

Stretching can be done as an independent component of an overall program or integrated into an overall program. There are very few restrictions on stretching, but find a system that works for you. A lot of people with back pain have trouble at night and first thing in the morning. Stretching for several minutes before bed and first thing in the morning is often helpful. If you’d like to integrate a stretching program with strengthening, consider yoga and Pilates routines since these will include good stretching routines.

Stretching and Your Needs

Depending on your needs, stretching can be done for any area of the body. If you are a book person, there is one titled “Stretching” by Robert Anderson that covers any region of the body. Nowadays, everyone seems to have a smart phone and with a simple search of the App Store, multiple apps can be found on proper stretching techniques. You can also search the web for information. The Princeton University physical therapy site has good information for neck and low back regions.

For those who have low back pain, a thorough stretching program can significantly help control pain. Often a large portion of symptoms are related to tight muscles in the core and lower half of the body. Stretching needs to include all areas of the low back and legs. In general, it will include flexor muscles as well as extensor. Most people concentrate on increasing flexion of the body to loosen the low back, but ignoring the extensor muscles may leave one prone to hip and pelvic pain.

Stretching in low back pain patients can often open up the neuroforamina where the nerve roots exit the spine and relieve pinched nerves. Just bending forward and touching the toes or the floor while standing does a good job to stretch the low back and legs. 10-30 seconds of a slow stretch may reduce muscle spasms and pain, allowing one to continue activity for a prolonged period. With a diagnosis of lumbar spinal stenosis, simple forward stretches may reduce pinching of the nerves and allow ongoing activity such as walking with minimal pain symptoms.

Stretching Devices

Stretching can also be done in more formal ways using techniques such as traction, massage and adjustments or manipulation of the body. Traction requires a device to appropriately stretch the neck or low back regions. Neck traction devices that are good include those manufactured by Saunders or Pronex and usually should be prescribed by a healthcare provider  Lumbar traction can be done with fancy traction devices often used by chiropractors or by using an inversion table. The inversion tables are generally safe as long as they are well built and one is securely restrained at the ankles. Deep tissue massage and chiropractic or osteopathic type adjustments can also be part of a stretching routine.

Stretching on long term basis should ideally be part of an individual’s program that is able to be performed on your own at home. Sometimes equipment is beneficial, but for most people just a set of exercises should be sufficient. Physical therapy may help if you have not been able to move well and are afraid of more pain if you try to move. Stretching is not hard if you are self motivated and willing to learn on your own. If you have pain or are afraid of injury, get help, whether it is from a healthcare professional, physical therapist, or other person.

Are Stretch Studios The Next Big Fitness Wave?

/ Thomas Cohn, MD

stretching benefitsOne of the three key aspects of exercise is stretching. The other two are strengthening and conditioning. When one has pain, a component may be tight muscles. A recent article in the New York Times took a look at the new fad of stretching studios. There have been all kinds of health and fitness crazes, but this was something new.

There are many different types of exercise gyms, from the bare bones centers to the multimillion-dollar health clubs to the specialty studios for yoga. Now the new kid is the studio that works individually with a client to increase a person’s flexibility through muscle stretching. Athletes and those with a wide variety of injuries or conditions like neck and low back pain have muscle tightness. Muscle pain with lack of full range of motion often contributes significantly to pain.

Stretching Benefits

The advent of the “stretch” centers, the studios that concentrate on working with people on muscle stretching, is an outcome of our world of pain. Muscle pain is common in athletes due to strengthening without also concentrating on maintaining full muscle length and joint mobility. In the person with neck or low back pain, muscle tightness occurs due to the muscles contration in an effort to prevent someone from moving a painful area. In either cause, tight muscles and lack of joint range of motion are causes themselves for pain.

Stretching is an essential component of exercise. Being an ancient doctor, the reference book of my time was “Stretching” by Bob Anderson, and it was an easy to understand guide to stretching any region of the body. Now, the Internet or your phone’s apps can be an easy source of exercises to stretch any part of the body. Routines do not need to be complicated or take large amounts of time. Stretching for 5 to 10 minutes every day is extremely helpful to loosen up muscles. Sometimes, it takes multiple times a day that one has to stretch, especially if the problems are neck and low back pain. A stretch can be as simple as bending over to touch your toes or sitting on the floor and reaching for your toes.  A lot of people are stiff at the end of the day or first thing in the morning. Doing a stretching routine before going to bed and first thing in the morning can often help reduce tightness and pain especially at night and early in the day.

Advanced Stretching

The stretching studios are a bit higher level of stretching. A staff member works with a client to help them stretch a wide variety of muscles. They spend 45-60 minutes work on whole body flexibility. Getting all the muscles loosened up by stretching can be very relaxing. Supposedly the relaxation is similar to what is felt with a massage, but it would require more participation for the client.  

Physical therapy can also teach a person how to effectively stretch, especially a person who has had an injury. Working with a therapist is helpful to learn the correct techniques and to prevent further injury. Oftentimes a therapist will give a patient numerous exercises to perform, and doing the whole set could take 45 minutes. Once one understands the exercises, you can choose a few that cover the areas that need work so the whole routine can be done in hopefully 10 to 15 minutes at the most. The main message is tight muscles are often a source of pain, and learning and performing effective stretching routines daily can significantly improve function and diminish overall symptoms.