home stretch

Want to stay limber? Then extend, flex and stretch those muscles!

After New York City banker and marathoner Danielle Klemow runs her daily four miles, she always takes time to stretch her feet, calves, hamstrings and upper body. "I know if I don't stretch, I'll suffer the consequences [tight, sore muscles] the next day," she says. Klemow learned about stretching the hard way two years ago, when she developed painful plantar fasciitis, an inflammation of the heel and bottom of the foot, a common problem that's triggered by a tight Achilles tendon. Today she never fails to stretch out after exercising--and even keeps a special foot and calf stretching device at home and at work. "I use it whenever I'm talking on the phone," she explains. "It makes it easy to stretch regularly."

Like Klemow, many athletes, as well as casual exercisers, have learned the importance of stretching after exercise to keep the body in prime form and prevent injury. If you're going to stretch prior to exercising, you only need to do a light warm-up since it's easy to injure cold muscles. To help you better understand the basics of stretching, we've answered some of the most common questions below.

Q What happens to a muscle when it's stretched--and why is that so important?

Muscles are held together by bundles of fibers, which can either contract (get smaller) or elongate (stretch out). Contracting occurs immediately after exercise or as a result of stress or tension, and it's these contracted muscles that are more susceptible to tears and sprains. But muscles cannot elongate on their own--you have to stretch them. "When you slowly stretch, the muscle fibers gradually elongate to their full length," explains Bob Anderson, author of Stretching (Shelter, 2000). And if you keep on stretching regularly (as experts recommend), the muscle fibers will record this change in length and become more flexible over time.

Q I'm very inflexible. Can I really become more flexible if I stretch often?

If you're one of those people who can't get your fingers to touch your toes, don't despair. "Regular stretching can open your body up and make you more flexible," says yoga instructor Jean Koerner, co-owner of Yoga Zone in New York City and Irvington, N.Y. "With practice you'll loosen up," she says, "and positions you once found impossible will get easier, and you'll be able to move beyond what you're usually able to do." But as you age, your body actually loses flexibility--unless you do something about it. "If you take the time to stretch daily, you won't develop what I call `creeping muscular rigor mortis,'" says Anderson. His daily stretching prescription: anywhere from five to 15 minutes depending on how your body feels that day.

Q What stretches can I do to loosen up my tight neck and shoulder muscles?

The neck and shoulders are the first areas where you'll develop tension--especially if you're a computer user, since hunching over a keyboard all day isn't good for your muscles. "Using the body in limited ranges of motion causes it to tighten up simply because it's not being used fully," says Anderson. Just as a taut rubber band is more likely to snap than a loose one, so too is a tight muscle more likely to be pulled or strained than is a limber one. But stretching can loosen up those muscles and make them more relaxed, according to Ruth Lindsey, coauthor of Concepts of Physical Fitness (McGraw Hill, 2000). Ironically, you can find relief for your "computer strain" without even leaving your keypad--for some easy neck and shoulder stretches, check out www.shelterpub.com/_fitness/_desk_stretches.

Q I've heard that stretching can improve my posture. Is this really true?

"Stretching alone can't give you good posture," says Philadelphia orthopedic surgeon Angela Smith, M.D., president-elect of the American College of Sports Medicine. You also have to have strength to hold your body up, keep your back straight and your shoulders squared. Smith recommends practicing yoga or Pilates--routines that involve both stretching and strengthening--to improve posture. "Pilates was originally adopted by ballet dancers to gain strength and prevent injury," she explains. "But it's useful for almost anyone, and so is yoga."

Q Can stretching help me de-stress?

The research isn't conclusive, but many doctors are convinced that stretching is an excellent stress reliever. Just sitting still and stretching your body is extremely soothing, says Smith. And if you add deep belly breathing to the mix (as is done in yoga or tai chi), you'll feel even more serene. "Your body becomes less tense when you inhale and exhale correctly," says Koerner. The proper way to breathe while stretching, adds Anderson, is slowly, rhythmically and deliberately. As you bend forward to do a stretch, exhale, and hold the position for 10 to 30 seconds. "Don't hold your breath," says Anderson. This inhibits relaxation and may cause your muscles to tighten. For more easy stretches see "3 Simple Stretches," p. 72.