RECOVER: Jan 2012

THE Q: WHEN SHOULD I STRETCH?

Welcome to the RECOVER section of the newsletter. This section will be dedicated to methods and strategies that maximize the natural repair process of the mind and body. This month we will be covering the very common question of the the new exerciser and the aging exerciser, "Should I stretch before or after I work out?".

Stretching, in the traditional sense, is a beneficial part of an athlete's cool down phase of the workout. People who take the extra time to stretch after working out realize its benefit and learn to enjoy the feeling of a deep stretch. Holding the position for 15-20 seconds (the recommended duration) is no longer regarded as a mild form of torture. When completed after a workout, when the muscles are warm and pliable, stretching is a very effective mode of recovery for the tissues worked and promotes faster repair. Stretching before a workout, or to rid the seemingly inevitable morning stiffness is another consideration. Unfortunately, "cold" tissues are less pliable and therefore more susceptible to discomfort and injury; so although aggressive stretching prior to a "warming-up" is not usually recommended, stretching itself when done correctly can be an effective warm-up all by itself.

Is there a way around the risk of injury from stretching a "cold tissue"? Yes. Incorporate a dynamic (i.e. moving) element. Dynamic techniques are an effective warm-up for anyone, from novice to elite athlete. Dynamic techniques are especially good at:


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• pushing blood into your muscles, increasing their temperature and literally "warming" them up.
• reducing joint stiffness by opening up the joints
• increasing the elasticity of the muscles, better preparing them for whatever you may be about to ask them to do.

Whether you spend 5 minutes or 20 minutes, your body will recover better if it's properly prepared.

Got a good question that's been kicking around? Send it to us, we'll put it to our team of professionals for an answer that keeps you moving!