Flexibility: More Than Just Stretching

Note: This is an edited version of a previously published two part article in Magnolia Magazine

In a previous post I used an example of how important it is to create flexibility in one’s tight areas and strengthen their weak ones in order to help create muscular balance. In this article we’ll speak more specifically about flexibility as a key component of fitness.



Most people typically have some type of muscle imbalance(s). This may be due to a variety of reasons such as performing repetitive tasks, hours spent sitting in front of a computer or driving, previous injuries or just being sedentary. Any and all of these things could contribute to muscle imbalances which will likely have a direct impact on our posture.


Likewise, our posture in and of itself can contribute significantly to these imbalances. Holding our bodies in less than optimal positions for hours throughout the day (not to mention awkward sleeping positions) is a form of repetitive stress that can negatively alter our physical structure.


In many cases, the cause of these issues can be determined based on the person’s injury history, lifestyle, leisure activities and occupational stressors.


Even apparently healthy activities can create imbalances if they are repetitive or one-side dominant. Examples of these types of activities are golf, tennis, or even bowling among others.


Regardless of how these imbalances were created, they should be dealt with before putting any significant exercise stress on one’s body. If one has any pain that is a concern, they should first be evaluated and treated by a healthcare professional before moving into an exercise program.


A common issue for many folks is an overall feeling of discomfort and stiffness in their bodies that prevents them from feeling or moving well. Fortunately, these types of issues can often be helped by a blend of gentle movement, various flexibility techniques and easy to moderate resistance training to create overall musculoskeletal balance.


The body is incredible adaptable and I’ve seen clients go from feeling sluggish, tight and having low energy levels to rapidly transforming how they move while increasing their energy levels in a relatively short amount of time. Flexibility is a key factor to their success!


There are two main categories of flexibility that we’ll be discussing. The first is “Stretching” and the other is “Self-Myofascial Release” (SMR).  Even though SMR is usually performed prior to stretching, I thought it would be best to start with stretching since it is much more familiar to most people.


STRETCHING TECHNIQUES

Static, Active and Dynamic stretching are the three most common types utilized.


Static stretching is the most familiar type. You gently move to the point of slight tension and hold for a minimum of 20 seconds. Static stretching can help correct muscle imbalances since it can help create more permanent types of changes to the tissue affected.


Active stretching (technically called “Active Isolated Stretching”) is performed by moving to the point of slight tension but only holding for about 2 seconds before releasing it to the start position. You would then repeat this for several repetitions. This type of stretching is an excellent pre-activity warm-up but it can also be combined with Static Stretching during the cool-down.


Dynamic stretching uses force and momentum to move through a joint’s available range of motion. This is a more advanced technique which is also used as a pre-activity warm-up and especially helpful for preparing for activities at a higher level of intensity. Some examples of Dynamic Stretching are bodyweight squats and lunges as well as whole body movements using a medicine ball.


One very important point I want to make is that stretching should generally follow some gentle warm-ups rather than being used as the warm-up itself. Studies have shown that an elevation in core body temperature of as little as 1 to 3 degrees increases muscle elasticity and diminishes stiffness.


Examples of a common pre-stretch warm-up would be gentle walking or slowly pedaling on an exercise bike (with very light resistance). I personally like to use “Three Dimensional Warm-ups” which incorporates various small and gentle movement patterns for both the lower and upper body.





SELF MYOFASCIAL RELEASE (SMR)

Self Myofascial Release (SMR), is a fancy term for self massage. “Myo” means muscle and fascial refers to the web of connective tissue (“fascia”) that runs throughout our entire body.


SMR uses various tools such as foam rollers (which are sort of like very dense, thick pool noodles), tennis balls, and other popular devices such as “The Stick” and “Tiger tail” (which look like variations on rolling pins). There are other devices as well and fitness equipment manufacturers keep coming up with new and interesting tools for specific types of SMR.


The basic technique for SMR is to roll the device over an area (such as the calves) until you find a tender spot. These areas are typically “knots” (aka “adhesions”) in the muscles. You generally hold the SMR tool over that area for 20 to 30 seconds until it starts to release.


It’s the same basic process as when a massage therapist holds a knot and then it releases and it’s based on a neurological mechanism which is too complex to get into in the context of this article. I do want to state however that SMR techniques are not a replacement for a skilled licensed massage therapist who can perform deep tissue work.

 That being said, SMR is an excellent and convenient tool for enhancing flexibility and can also be a useful adjunct to massage therapy since most folks can’t get to a massage therapist on a daily basis.


Our bodies consist of a series of interconnected segments that contribute to movement from the feet upwards. This is called the “Kinetic chain”. Because of this, I always like to start with the bottoms of the feet first. We start by massaging the plantar fascia (in the soles of the feet) with a tennis ball before moving on to the other SMR tools to work the calves, hamstrings, glutes, etc.


Most folks new to SMR will tend to feel pretty tender in the beginning so we usually will do the feet, calves and hamstrings and then eventually build on other segments over subsequent sessions as appropriate. There are also ways to modify the technique or use different tools to either lessen or intensify the amount of pressure used.


As a personal trainer, the process of performing SMR works on two levels. On one level it is a great way for folks to improve their overall tissue quality and on another level it is an excellent opportunity to get feedback from my clients. This allows it to serve as a form of “assessment” that takes place in the early part of each session. They can inform me of the areas that are really “talking to them” or that have improved which I can track from session to session.


Even if one isn’t working with a personal trainer one can keep notes to see if they are making progress. In general, healthy tissue shouldn’t hurt so as your body starts to responds positively by consistent use of SMR and stretching you should eventually get to the point where it just feels really great to perform these activities.


After doing SMR we will then move into the stretching techniques that are most appropriate for the person’s needs. The combination of SMR and the various stretching techniques can really help you take your flexibility to the next level.


It is important to note that there are some medical conditions such as peripheral neuropathy and varicose veins (among others) that may be a contraindication for SMR so it’s important to check with a health care professional if you have any preexisting conditions such as these before utilizing this flexibility technique.


Also if you are having any consistent pain in your muscles or joints you should get evaluated by a health care professional before engaging in SMR.