To Stretch or Not to Stretch...

That is often the question. And coming to a decision can be difficult given the variety of opinions on the subject.  To make matters worse, several other questions arise from the first, such as:

         What do I get out of stretching?

When should I stretch?

This month, let’s take a look at each of these questions, and see what the experts say.  Then, armed with that knowledge, hopefully we can make the right decisions when it comes to stretching.

To Stretch? The consensus answer to this question is an emphatic YES.  You should absolutely stretch.  A myriad of benefits from stretching has been documented by study after study.  And anyone who stretches regularly will give an experienced exclamation point to the end of that YES.

So, if stretching is important:  WHY? Stretching brings quite a few benefits.  Some of these are disputed by others, but in general, the experts agree:

Stretching elongates the muscles and reduces muscle tightness.  This is undisputed.  And for those of us with Piriformis Syndrome, this is all important. With Piriformis Syndrome, the sciatic nerve, which runs under or through the piriformis muscle, is compressed by a tight piriformis causing sciatic pain in the low back, buttocks, and/or legs.  Also, longer muscles mean a greater range of movement, an important factor for runners, weight lifters, gymnasts and just about everyone else.

Stretching alleviates muscle soreness.  That soreness you feel the day after a good workout?  Gentle stretching can ease that.  A stiff back or an achy neck?  Stretch it out.  Now keep in mind that we’re talking about non-injury related soreness.  Some injuries may be agitated by stretching, and it’s always best to consult a doctor before stretching with injuries.

Stretching increases blood flow and facilitates healing.  A good stretch can make the blood flow better to the stretched area.  This results in faster healing and quicker removal of toxins held within the muscle cells.

Stretching brings an overall feeling of well-being and improves sleep.  Kind of an end result of all the above benefits.  It’s not unusual to feel a certain degree of centeredness and well-being after a stretch.  Your stress levels will lessen.   This is your body’s way of thanking you for easing its tight, achy, blood deprived muscles.  And a good night’s sleep is often reported accompanying this.

When should I stretch? There seems to be more disagreement about this than any other question about stretching.  But recent studies have indicated that stretching should be done: a) after a warm up; and/or  b) after a workout.  One should never stretch cold. 

In general, anything that moves your muscles around and gets the blood pumping is a warm-up exercise.   Just moving the muscle repeatedly for a minute or two can be enough.  Warming up increases muscle flexibility, decreasing the likelihood of injury and making stretching easier overall.  Examples of warm-up exercises include:

• Jumping Jacks
• Wind milling your arms
• Toe Touches
•  Leg Raises
• Hip Circles
• Jogging in place
• A brisk walk
• Body Squats

There is evidence that stretching before a workout or a run could be harmful.  Your muscles lose up to six percent of their strength for a short time after a stretch.  This means they are more vulnerable during that time.  Instead, stretch after the workout or run.  This elongates the muscles that have tensed up from vigorous usage and promotes the healing process by increasing blood flow to those oxygen starved muscles.

In a more general sense of “when”, stretching when you wake up can be a great way to center yourself and greet the day.  Likewise, a calming stretch in the evening can be a great way to end the day, and help you go to bed with a sense of serenity.

So there you have it: the answers to all your questions.  About stretching.  At least to some questions… Okay, we wish we had all of the answers.  The truth is no one does.  Not even about stretching.  But we can tell you that stretching helps.  And if you suffer from piriformis syndrome, regular stretching with the Piri-Stretcher® by Miracle Stretch® can produce amazing relief from low back pain. Try it and be sure to stay consistent.  You’ll be happy you did.