Stretching 101

Ever wonder why your flexibility doesn't seem to get any better even though you are stretching on a regular basis? Perhaps you are not stretching correctly.

Muscles are like rubble bands. They can be stretched, but they always snap back. This is called a "stretch reflex," and is not necessarily a bad thing. In fact the stretch reflex is a protective mechanism that helps prevent over movement of our joints. For instance, it helps to keep our shoulders or hips from popping out of the socket. On the other hand, the stretch reflex also makes it difficult for a dancer to gain flexibility.

So, how can one over come this problem? An increase of flexibility can only be achieved by holding a long sustained stretch. This means that you are holding the stretch for at least one solid minute or more. This type of stretching also needs to be practiced on an almost daily basis. Don't ever think that you can take one day class a week and completely change your muscles.

Here's how it works. Let's say that you have tight hamstrings, which prevent you from being able to do a full split, leg extensions, or even just touch you toes. There are a myriad of ways to stretch the hamstrings, but the two easiest ways are either to stand, hang over and try to touch you toes, or sit and lean forward with straight legs. I'm going to use the seated stretch as our example. Start by only stretching forward enough so that you can barely feel a stretch. Also, try to lean forward with a straight back, so the the stretch truly comes from the legs and not the back muscles. Then, stay there holding the position for at least 60 seconds. Then take a deep breath and as you exhale try to stretch further. Then hold again for another 60 seconds. Then, again take a deep breath, and on the exhale stretch a little further. Repeat this pattern 9 or 10 times for dramatic results, and try to do it daily.

If you're at home I suggest stretching while watching your favorite TV show or movie. That will help distract your mind a little from the torture that is stretching.