Article, 28th July 2006.
Embracing Physical Flexibility
To begin our focus into physical flexibility we asked Strength for Life's David Heard about some of the main points, and as usual got some fascinating and high-quality insights.
The transcript of both question and reply are below.
James Blacker & Bridget Whiffin:
Hi David,
Bridget and I have a couple of questions on the same issue of physical flexibility if we may....
The first is that I have heard it said that in terms of exercises for maintaining and improving flexibility that holding a stretching pose for 8 seconds will maintain a persons flexibility and suppleness throughtout life and that holding a pose for thirty seconds will increase or improve it (through a lifetime, perhaps, if one neglects this area in their twenties as I have).
Obviously these are pretty specific amounts of time, but is this close to an accurate or useful mindset?
Also, Bridget wants to ask about her throughts and feelings that stretching the day after exercising is more important than stretching immediately after exercising as one is already limbered up and is using muscles during exercise, yet can become very stiff the day after exercising, and that this might therefore be an even more important time to stretch to remain flexible. Your thoughts on that please? Perhaps you would explain the proceses involved?
One thing I tend to whilst stretching is to not breathe, or to hold my breath rather unhelpfully. Involuntarily I might add - I try to change this as and when I become aware that I'm doing it. I'm sure you'll confirm that its right and important to focus on keeping/maintaining breathing whilst stretching?
Thanks,
James
David Heard:
Hi James and Bridget,
I'm not surprised that you have questions about stretching as it is one of the most discussed/contentious topics currently in health and fitness.
To answer your specifics: there is an optimum time for holding a stretch. The mechanics of stretching are that at first the receptors in the muscles will resist. This is a defence mechanism of the body. but if you hold the stretch for longer than about 12 secs you will over-ride those stretch receptors and relax into the stretch increasing the range of motion.
Sorry Bridget but you thoughts about stretching the next day rather than after exercise are a bit off message. True the muscles are warm and working after exercise but they are also laden with waste products that a good stretch programme helps to evacuate. Moreoever with concentric exercise the muscles will actually have a tendency to shorten and stretching can avoid this. Some distance runners (low range of motion through the hip for example) are notoriously stiff or inflexible through certain joints.
The 'stiffness' you refer to on the second day is known as Delayed Onset of Muscle Soreness (DOMS) and this can be lessened or eradicated by various recovery techniques including stretching.
But by all means have a warm-up (might only be a hot bath) and stretch on that second day to alleviate the problem.
As to breathing James - the holding of breath often happens when we are concentrating on a particular position, skill or movement. But you are quite right: when holding the stretches for longer periods you should breath evenly and deeply. In fact with many of my athletes we use breathing to increase the stretch. For example: a stretch maybe held for 10 shallow breaths; on the 11th I will ask for a deep breath in and on expiration increase the stretch. Then hold again for 10 shallow breaths and repeat.
Try it and let me know progress.
David
© Strength for Life, 2006.
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