Pre or Post?
There is considerable disagreement in science institutes over when to stretch. Some schools of thought advocate that to stretch before a workout is detrimental to the body and puts the exerciser at a disadvantage, making them more prone to injury. This principle is based on pre-workout stretching negatively affecting two muscle components - actin and myosin - which work together, one sliding over the other. This relationship is called the ‘Actin-myosin Bridge’. Pre-stretch is said, in this school of thought, to interfere with this function and creates an undesirable physiological state in which to begin exercising. The result, recommending only a good effective warm up as the approved way to commence exercise.
Other schools of thought naturally disagree, leaving you with the choice of whether or not to explain to a client the pros and cons of each approach, then allowing them to decide whether or not to stretch before a workout. Whatever disagreement there may be over pre-stretch, there is currently no doubt over post-exercise stretching. All human performance institutes agree that it is very important to stretch thoroughly after a workout.
Action and Reaction
Stretching may appear to be a very simple task. Whatever you may hear, there are very clearly accepted facts about muscle physiology that are often greatly misunderstood by those performing stretches in gyms and exercise classes. There are two reflexes that lead to human response in terms of flexibility. To use a bicep stretch as an example.
When the arm is drawn back, and the bicep is in the process of stretching, it is the myotatic reflex that allows the bicep to be stretched, and the inverse myotatic reflex interrupts this process at the point where damage to the muscle is likely through overstretching. This inverse mechanism is your biological safety valve and prevents you hurting yourself. This is the reason why individuals who grimace whilst stretching are in danger, as the discomfort they feel is their ‘manual override’ of the body’s natural protective measures. Having entered the damage zone, ignoring the inverse myotatic’s discomfort signals, tells the individual they have gone too far. This practice most certainly causes muscular sub-clinical micro-trauma and this should be pointed out to your client.
Please note that ballistic stretching (bouncing or lunging) is a particularly precarious state as bouncing techniques can rapidly take muscle tissue dramatically past the inverse myotatic’s warning point. The resulting muscle traumas are often much greater as a result.
AA Approach
When stretching safely and properly i.e. smoothly and under control, remember the principle of ‘AA’ …annoying ache. This is the ideal muscle sensation that indicates to the exerciser that he/she has gone as far as their present myotatic capacity allows. They are hovering safely on that margin where the inverse is telling them ‘stop here’. But remember it takes 15 seconds for the myotatic to fully release. Once someone has reached the ‘AA’ point, it will take time before advancements in flexibility begin. Once past this point, the education process of greater flexibility takes place, with the bicep very gradually being allowed to stretch a little further, as the inverse myotatic decides that it is safe to do so.
A client must understand this process for their own safety, and also realise that in all stretching, benefits only begin to occur 15 seconds after the ‘AA’ point is reached. This translates to:
- 30 seconds - 30 seconds held in a stretch posture delivers 15 seconds of flexibility training
- 60 seconds - 60 seconds held in a stretch posture delivers 45 seconds of flexibility training
To ensure an efficient end to an exercise session, you should advise a client to perform the 60-second stretch option. However, make sure when stretching, they look at a watch or clock, and do not count the seconds in their head, as this method is notoriously inaccurate.
