In high school, I was on the drill/dance team. I loved nothing more than dancing and high kicking and being part of a team, but during our morning stretches, if I could have shot laser beams from my eyes at the Gumby stretching in front of me, I would have gladly done it - consequences and all.

Now-a-days, older, wiser and better anatomically educated, I don't glare at my yoga classmates when my leg doesn't tuck or stretch like theirs. I own it.

Why? Well, flexibility can be limited by the elastic limits of ligaments and tendons crossing a joint, the elasticity of the muscle itself, bone and joint structure itself and skin. My body is different than my neighbor's body. Everybody's body is different, with different limits.

But to say that I would I own that my lotus isn't what I'd like it to be? No one gets to design their own hip-sockets. No, I own the state of my flexibility because though genetics decides some of what our body does or or doesn't do - like joint structure - we can affect the elasticity of our muscles, tendons and ligaments to be more flexible.

You can be Gumby. Or Gumbier, at least.

Want to improve your camel pose? First remember, one of the most practical ways to increase flexibility of any part of your body is to be strong. A strong muscle has to contract less hard than a weak one, so when focusing on flexibility, don't forget your resistance training.

Aside from strength, static stretching is probably the easiest and most common way to increase flexibility. All you have to do is gradually elongate a muscle through a full range of motion and maintain it elongated for 20-30 seconds. For dancers, holding the splits would be a good example of a static hamstring stretch.

Another, less familiar way but very effective way to increase flexibility is with Proprioceptive Neuromuscular Faciliation (PNF) or contract-relax stretching. PNF involves stretching a muscle slowly and gradually until you reach maximum resistance without pain. Hold the stretch for about six seconds, then, contract the muscle you are stretching for a couple of seconds, release, and immediately relax into the stretch a little more.

PNF works because when you stretch a muscle, the stretch reflex immediately "tightens" the muscle to protect it against injury. The PNF contract-relax action works through this reflex, allowing you to stretch more deeply.

An example: when doing a Downward Facing Dog posture, try contracting your hamstrings for a couple of seconds and then letting yourself push with your hands more deeply backward and down into the floor. You should notice that you are able to gain more of a stretch after each contract-release series.

Gumby, here you come.

Note that contracting a muscle does not necessarily mean you move - rise to your toes in Downward Dog, for example - it is simply a stationary flex or squeeze of the muscle.


Bodywork provides custom massage therapy services and bodywork in the Austin area.

Labels: flexibility, kinds of stretching, learn to stretch, PNF, proprioceptive neuromuscular facilitation, stretch session, what limits flexibility

Stretching, as addressed in Stretching: What is Flexibility?, is an important component of fitness. Stretching, maintaining a good level of flexibility, will decrease the risk of injury and muscular tension and increase coordination, muscular balance and postural awareness. It will also help you recover from exercise or strenuous daily activities at a faster rate, limiting soreness and encouraging muscles to "reset," so to speak.

How often should you stretch? As much as possible. It is one of the best things you will ever do for your body.

If you google how often should I stretch, you'll get a range of cookie-cutter articles about stretching. Some are more in depth and technical than others, most of them say the same thing with some variation. As much as possible is a good, if overly simple, answer. But before dropping into Downward Dog, please also consider where you are in your personal wellness and what your wellness goals are. For example, if you are recovering from frozen shoulder, you might do several light-intensity shoulder stretch sessions per day as opposed to only before or after a workout. If you are pregnant stretching should be done with caution, since during pregnancy there is an increase in hormones - namely relaxin and progesterone - that automatically increase joint flexibility and ligament looseness. Ballistic movements or "bouncy" stretches should definitely be avoided.

So depending on your wellness goals, there are several ways to incorporate stretching into your everyday life.

• Workouts: Though you would think everyone knows how important it is to stretch before, during and after workouts, many people - even athlete-status exercisers - skip this step in their program. Do not skip this step. Stretching before a workout will prepare your muscles for work, during can immediately ease tension and tightness that can occur during, for example, resistance training, and after a workout, stretching will help "reset" the muscles to the pre-workout length.


• At the Office: Sitting in a chair all day, IT Guy, or standing lock-kneed on hard tile all day, Sales Lady, depending on what you are doing on a daily basis, will stress your body. Consider what parts of you - when sitting, standing or walking for long periods - need attention. For example, Sitters, consider taking a few seconds to stretch the hip flexors, hamstrings and calves. Point and flex your feet.


• During Sitcoms: Be creative. You don't have to live in the gym to maintain your flexibility. Got a guilty-Monday-night-TV-pleasure? Make yourself stretch during the episode. Your body will thank you for your efforts and you will have been productive during the 30 to 60 minutes you indulged.


• Sunrise/Sunset: Most of us do this before we even get out of bed. Stretching first thing in the morning is a wonderful way to prepare for your day. Whether you do a full Sun Salutation or simply "say hello" to the major muscle groups. Likewise, taking a few moments to "reset" the muscles before bed, can send you off to sleep with less tension. Focusing on the breath - inhales and exhales - during stretching is also a great way to "come down" from your day.

Setting a stretching standard, a routine - like first thing in the morning or last thing at night - will help you maintain your flexibility over time. The most important thing to remember is to, as Nike might recommend, just do it. And do it often.

Bodywork offers custom massage therapy and bodywork services in the Austin area.

Labels: flexibility, how often should i stretch, kinds of stretching, learn to stretch, stretch session, stretching