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STRETCHING The What, When, How, and Why
by Ben Greenfield
Disclaimer: I have endeavoured to research the topic thoroughly and I believe the information presented here to be scientifically accurate. My own experiences in athletics and karate support the information presented. However, you should always check with your doctor before engaging in any new exercise routine, particularly if you are in an at-risk category.
INTRODUCTION Flexibility is an important component of fitness required for karate training. Stretching is an important part of training as it, if done correctly, can be used to avoid injury and also to increase flexibility. Injuries can be extremely painful and cause serious problems for your day-to-day living as well as your career. Therefore I believe it is very important for karate-ka to know and understand the basic physiology of stretching as well as, obviously, when and how to stretch correctly. This information below is a summary of what I believe to be essential information for all karate-ka, whether instructors or students.
THE PHYSIOLOGY OF STRETCHING The Musculoskeletal system is made from bones and muscles. It also contains joints, ligaments and tendons. Muscles are composed of strands of tissue called fascicles, which in turn are made from muscle fibers. These are made from thousands of myofibrils which contain millions of little overlapping bands called sarcomeres.
Muscles contract when electrical impulses produce chemical reactions in the muscle fibers. There are different types of contractions: Isometric (without movement), and isotonic (with movement). As a muscle stretches, the area of overlap of the sarcomeres minimises. At the same time the rate of stretch is noted by intrafusal fibers. This triggers the myotatic (or stretch) reflex which causes the muscle to contract at a rate proportional to the rate of stretch. Muscles work together in groups:
FLEXIBILITY Flexibility is defined as the absolute range of movement in a joint or series of joints. There are also three types of flexibility:
There are many factors that affect one's flexibility. Many of these, such as bone shape, are beyond our control. There are a number of factors that people wishing to improve flexibility should be aware of:
TYPES OF STRETCHING There are also different types of stretching. It is very important that all athletes (and karate-ka) understand the difference between the different types.
Dynamic stretching is simply stretching that involves movement. It involves a gradual increase in range and speed of movement. It is controlled and smooth - not jerky or bouncy. Dynamic stretching is ideal for warm-ups as it resets the nervous control of your muscle length. It is also very useful for improving dynamic flexibility. So if you wish to avoid injury in training or be able to kick higher - use dynamic stretches. Dynamic stretching should not be performed when fatigued as you will not be able to reach your full range of movement and the nervous control will 'remember' this lower range and thus reducing your flexibility. Dynamic stretches include swinging the arms from front-to-back and leg raises.
Ballistic stretching uses the momentum of the body or limb to force the muscle beyond its maximum range of movement. This typically involves bouncing. This type of stretching is generally considered dangerous and not conducive to increased flexibility.
Active stretching involves using tension in the agonistic muscles to stretch the antagonists (partner muscles). Active stretching increases active flexibility and strengthens the muscles. So if you wish to have lower and stronger stances or more control in your kicks - use active stretching.
Passive stretching is where the muscle is stretched by an external object, such as your hand, in a relaxed state. Relaxed stretching is ideal for cooling down and reducing post-workout muscle fatigue.
Isometric stretching involves tension and/or resistance in the muscle group being stretched. Isometric stretching is very efficient in developing both passive and active flexibility. Isometric stretching is NOT recommended for children and young adolescents whose bones are still growing as there is a significantly increased risk of tendon damage. This type of stretching should only be performed when the muscles have been stretched dynamically and/or significantly warmed up. It should NOT be performed when the muscles are fatigued either. So ideally isometric stretching should be done at the end of a light-medium workout. Isometric stretching should be only performed at most 4 times per week to allow for proper recovery.
Isometric stretching is performed by assuming the position of a stretching passively then tensing the stretched muscle (applying resistance) for 10-15 seconds before resting in position for 15-20 seconds.
Massage is also an important element of stretching. Massage helps to increase blood-flow, relax the muscles and removes metabolic waste (such as lactic acid). Therefore including a massage of each muscle immediately before stretching it can greatly assist in increasing flexibility and avoiding injury.
HOW AND WHEN TO STRETCH Incorrect stretching can lead to reduced flexibility and injuries! It is vitally important that karate-ka know how and when to stretch. The most common mistakes include:
Stretching is not the same as warming up. Your body needs to be at a suitable temperature before stretching is useful. A general body warm-up should be conducted first.
After the aerobic warm-up, pre-workout stretching should be done. Passive active stretching should be performed first. Dynamic stretching should follow to avoid overstretching. Active stretching and Isometric stretching should NEVER be performed pre-workout.
Karate-ka should stretch the following areas in the following order: back, sides, neck, wrists, triceps, biceps, chest, buttocks, groin, quads, calves, shins, hamstrings. The order is important, as the nature of some stretches utilizes the body core and/or the antagonist muscles and they need to be stretched first.
Stretching is also not the same as cooling-down. After a workout, the warm-down process should involve some sport-specific training (eg: kata) which is performed at a lower intensity level. This should be done until the heart rate slows to a normal level (probably about 3-5 minutes). This activity can then be followed by static stretching. This cool-down and stretching is just as significant for avoiding injury and increasing flexibility as the warm-up and stretching.
Isolation is also an important element of stretching. In general, the fewer muscles being stretched at once, the better. Eg: it is better to stretch each hamstring, one at a time than both together.
There doesn't appear to be a consensus in the scientific community about duration and repetition of stretches. Although a good common ground is holding for 10-20 seconds per static stretch with 10-20 seconds rest for 2-3 repetitions. These times vary proportional to age. Ie: younger people do not need to hold as long to get maximum benefit, while older people may need longer stretches.
Proper breathing is also essential to efficient stretching. Breathing should be slow and relaxed, in through the nose and out through the mouth.
Stretching will naturally cause some degree of discomfort. However, stretching should not cause pain. Pain is generally an indication of injury and further stretching can increase the damage/injury.
WHAT NOT TO DO! There are a number of stretches that are considered dangerous for beginners. The following stretches should be avoided unless you are highly experienced or under experienced supervision.
It is vitally important to remember correct posture during stretches. Unless you are stretching the back, it should remain straight. Unless you are stretching the neck - it should remain straight. Keeping your core in a neutral position whenever possible is advised. Eg: when stretching the hamstring, DO NOT curl your back - keep it straight, and DO NOT arch your neck - your forehead (not your chin) should aim to rest on your knee.
Many texts recommend that stretching should NOT be done with partners unless both partners have a significant knowledge of each other's ability and range of movement. Stretching with a partner (especially isometric stretches) can produce better results - but at a greater risk of injury.
REFERENCES
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Martini,
F.H. (2004) Anatomy & Physiology
Kurz, T. (1994)
Stretching Scientifically
Health
for Life (1991) SynerStretch for Total Body Flexibility
Alter,
M.J. (1990) Sport Stretch