Get ready to start your new habit of stretching.  Here are a few reminders on how to stretch properly and safely.   Disclaimer:  In no way is the content on this site intended to replace medical care or offer medical advice.  Always seek the approval of your Doctor before beginning a new exercise program.  Now that is out of the way, lets get started!

Many people don’t understand how powerful STRETCHING can be. Stretching is flexibility training for your muscles. Training your muscles to elongate (stretch) around your joints and bones and increasing your range of movement. Unfortunately, flexibility is not usually the first thing people think of when they start an exercise program, and most good intentions (and New Years resolutions) fall by the wayside. How can stretching help you become healthier? It’s the perfect exercise to start with if your sedentary or already very active.

What can stretching do for you? It can increase blood, lymph and oxygen flow to muscles. Stretching improves flexibility and health of muscles, tendons and ligaments. Stretching decrease muscle pain and spasm. Stretching reduces muscle injury, and when injured decreases recovery time. Stretching helps to reduce stress and increase overall well being.

Next week I’ll describe AIS (Active Isolated Stretching) and how it is revolutionizing the world of stretching. Tech problems aside, I hope to have the stretching section up and running soon.

I was recently volunteering at the Ann Arbor Folk Festival, hearing some awesome music; Rosanne Cash, Richie Havens, Raul Malo, you get the idea. I stood at the back of the auditorium Friday and Saturday evening for a total of 10 hours. My back, hips and feet were stiff and sore by Sunday morning. After 15 minutes of stretching Sunday I felt pretty darn good. I do stretch daily (almost) for at least 10 minutes, sometimes 20 or 30. On a rare day, especially when I’m previewing a new stretching DVD, I might stretch for an hour. Remember, regular stretching shortens recovery time from injures.

What is Active Isolated Stretching? Part II

Why is Active Isolated Stretching (AIS) so much better than the “old fashion” method? First I have to tell you about the “stretch reflex”. The “reflex” is triggered by a special cell in the muscle when a muscle contraction happens. It’s a protection process for the muscle to try to keep it from over stretching and to prevent injury. There are 3 things that trigger the “reflex”. 1.) When the muscle is stretched to hard. 2.) When the muscle is stretched to quickly. 3.) When the stretch is held to long. Are your eyes glazed over yet? Almost done, stay with me. When we hold the stretch for 2 seconds or less we don’t trigger the “reflex”, so no micro tearing or soreness occurs. You can stretch farther and safer when holding the stretch for 2 seconds or less and repeating the stretch 10 times!
Easy as pie!