Shiatsu and Acupuncture Clinic
Stretching Effectively: How To Stretch For Optimum Performance
What is the purpose of stretching and how can we stretch for optimum performance ?
The purpose of stretching our body is to maximise the effectiveness of our movements, whether we are athletes or just interested in being able to move freely. So when we think about stretching it is important to know what it is we are trying to achieve. Lets look at this in simple terms. Our skeletal system (bones) is held together by connective tissue (ligaments and tendons) and supported by muscles. In order for movement to occur we need the interaction of all of these components which make up our musculo-skeletal system. So when we stretch what are we actually doing?
When we stretch we are attempting to loosen up our muscles (and to a lesser degree our connective tissue) which will enable us to move more freely.
With inactivity our muscles go into a rest mode of “contraction” so the muscle fibres shorten. This means the muscle’s capacity to move freely is not optimised. In this state the blood flow into the muscle is reduced so the muscle fibres lose their capacity to expand (temporarily). With activity the muscles go into an active mode of “expansion” so the muscle fibres lengthen. This means the muscle’s capacity to move freely is optimised. In this state the blood flow into the muscle is increased so the mucles fibres, with the increased availability of blood, are able to to reach maximum flexibility and movement.
So with stretching we are attempting to get the muscles ready for activity. (As connective tissues have limited blood supply stretching has a minimal effect on their elasticity, so it is with the muscles that we focus on, which will then be able to assist the connective tissue in their functioning). This preparation for movement requires the activation of increased blood flow into the area as it is the increased blood flow which “warms”the muscles and enables them to be stretched.
But the important point of stretching is coordinating the stretching with your breathing. Without doing this the stretch loses its effectiveness. With every out breath the body has the capacity to expand and to let go. It is this “opening up” that the out breath facilitates which creates the message for the muscle to let go. So a focus on the out breath when you stretch will unify the focus of physically stretching the muscle fibres and opening up the energy flow (qi / chi) into the area. The energy from the breath will then lead the blood deeper into the tissues effecting optimised micro-circulation of blood and hence a greater capacity to (expand) stretch. So stretching on the out breath is the first part. Next step is to relax the stretch on the in breath. It is the tidal movement of the breath, out breath and in breath, which maximises the warming up and potential for elasticity of the muscles in the stretch. This relaxation phase while stretching will enable the muscle fibres to be reinvigorated with fresh vital blood which essential for elasticity.
Be very careful when holding a stretch for a period of time ! You must fully engage in breath awareness with the stretch otherwise the muscle may feel threatened with this extended activity and may compensate by wanting to contract to protect itself. If you want more detailed information on this then send me a message with your specific question.
This breath awareness while warming up is a simple but very effective way to stretch. It will protect your muscles from being damaged (especially while stretching) and enable your muscles to gain greater elasticity. Another important point is proper hydration which I will address in another article soon.
Enjoy the process of aware stretching 
I will add an article soon on rotation and swinging exercises for maximising joint function.
Warren
Shiatsu and Acupuncture Clinic
Gordon.
2 Comments
Hello Warren
Congratulations on your new site.
I am enjoying reading the info.
I tried the treatment for insomnia i.e.bucket of hot water, and that definitely helps.
Regarding the article on stretching.
I have a question: When holding a stretch for a long period of time does one continue natural breathing watching the breath passively or does the breath still follow the pattern of exhalation and inhalation as the muscles are stretched and relaxed minutely, while the stretch is still being held?(If that makes sense).
Best wishes
Michael
There is the “external stretch” which activates the muscle fibres and facilitates blood to flow into the muscles providing the basis for improved elasticity. There is also the “internal stretch”which activates the qi flow into the muscles. Both are governed by the breath flow. However in muscles which are overly tight the release of the stretch on the inbreath is a way of building “trust” that the muscles wont be given any shock. So the adjustment still has to be made but it is all about degrees. If one continues to hold a stretch without the release, the muscle fibres if feeling threatened, will not relax so the stretch becomes ineffective.