The Fitness Nugget:by Neil Fox Get Dynamic When You Stretch
Welcome once more to the Fitness Nugget, featuring the second chapter on stretching. Two weeks ago I expalined why I prefer dynamic over static stretches. Today I'll reveal a few amazing stretching nuggets that you may not have knowledge of. So...dig in!
To Stretch Or Not To Stretch: Static stretching may lead to plastic deformation (press your fist into a plastic bag for 10 sec, then take your hand away and notice the fist imprint). Deformation can lead lead to de-stabilization of joints. (Dalcourt) Some individuals need to tighten joints rather than stretch. (McGill)
Numbing Pain: Stretching may numb pain receptors. While one may experience pain relief from stretching, they may still have soft tissue damage from a previous bout of exercise...so, be careful. (Dalcourt)
That's The Limit: An athlete should never stretch beyond the range of motion required in there sport. (McGill)
Draw Back The Bow: Fascial stretching responds to full range of motion. Draw the bow then release. (Dalcourt)
Change Your Direction: Ever changing direction in a dynamic stretch offers stimulation for adaptation to the fractal nature of fascia.
Get The Rhythm: Fascial stretching responds to movement in rhythm to capture then release energy. (Dalcourt) Rhythm also allows the muscle and fascia to contract then relax in a pulsing fasion. Since the human body naturally pulses in movement, rhythm in stretching can get better results for tensional mobility.
The Fuzz: Dynamic stretching melts the "Fuzz" - the fibrous fascial build up between muscle from lack of movement. The more you move the more liquid your fasciae becomes. (Hedley)
Fluid Dynamics: Fascial tissue is predominantly water, therefore the goal is to refresh the fascia with improved hydration. (Schleip & Klinger)
Try It: Stretch Dynamically at Life Works Gym, Canmore.
Email me at firstname.lastname@example.org for questions about this article or any fitness questions in general.