home stretch

Valerie Latona

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.

Whether you exercise or not, regular stretching can improve how your body moves in about four to six weeks, according to the American College of Sports Medicine. And that improvement could translate into faster running times, quicker movement on the tennis court, a better golf swing--or just an injury-free exercise experience.

stretching 101

Follow these guidelines from the American College of Sports Medicine before stretching your muscles:

* Perform a general stretching routine a minimum of two to three days a week.

* Hold stretches for 10 to 30 seconds, to a point of tension or mild discomfort.

* Repeat each stretch three to four times for the greatest gains in flexibility--if time allows.

* Stretch either before or after cardiovascular exercise. But if you do it before, make sure you warm up for at least two to three minutes (like walking on a treadmill or riding a stationary bike). Cold muscles are tighter and less limber--making them easier for you to injure.

3 simple stretches

SHOULDER STRETCH: You can do this at your desk to help prevent neck and shoulder muscles from tightening up.

1. Standing, raise the top of your shoulders toward your ears until you feel a slight tension in your neck and shoulders. Hold for 5 seconds. Then draw shoulders downward.

2. Next, gently lower your right shoulder as you lean your head toward your left shoulder. Hold a comfortable stretch for 5 seconds, then repeat on the other side.

3. Finally, raise your arms and interlace your fingers, turning palms upward. Pull your arms slightly back and up. Hold for 15 seconds while breathing deeply. Repeat three to four times.

BACK STRETCH; This stretch is simple--and feels great.

1. Lying on your stomach with toes pointed along the floor, place your hands beneath your shoulders, your elbows bent slightly outward. Lift your chin up and look toward the ceiling in a cobra-like yoga pose. You should feel a mild tension in the middle to lower back area. Keep the front of the hips on the floor. Hold for 5 to 10 seconds.

2. After, roll up onto your knees, lean back and sit on your heels. Lower your forehead to the floor and with arms outstretched, push through with the bottom of your hands (the child pose). Hold for 5 to 10 seconds.

3. Repeat sequence three to four times.

LEG STRETCH: Also known as the runner's lunge, this stretch loosens up hips, groin, quadriceps and calves.

1. Standing with your feet together, lift your left leg slightly, bending your left knee. (if necessary, place your hands on your right thigh or a chair for balance.)

2. Then take a giant step forward with your left foot and lower your right knee to the floor until you feel a slight stretch in your legs. Don't let your left knee push out further than your toes. Keep your back right leg as straight as possible without locking your knee. Hold for 15 to 20 seconds, then alternate legs. Repeat two to three times.

(*) Note: If you feel any pain doing these stretches, stop immediately and consult a stretching expert for guidance.

editors' picks

You don't need tools to stretch, but they can make it easier. Here are some basics, as well as the names of places to go for guidance.

STRETCH ON YOUR OWN

SELF SOURCE INC. FOOT FLEX (also called a Pro-Stretch Single or Double, depending on whether you want to stretch one foot at a time or two): (704) 948-1002; www.footflex.com. Just put your foot into this plastic, pre-positioned stretching tool and gently stretch your whole foot and the back of your leg.

THERABAND EXERCISES BANDS AND TUBING: www.thera-band.com. These bands allow you to gently pull on limbs that are hard to reach or position. Most bands come with suggested stretching guides.

THERABAND EXERCISE BALL: www.tilera-band.com. Lie on the ball with your back or stomach and gently roll to stretch your back. Other suggested uses are included with a complementary stretching guide.

YOGA ZONE STRETCHING MAT: (516) 482-5533: www.yogazone.com. This no-slip mat is good for floor stretches to prevent slipping or back pain from stretching on hard floors.

STRETCH WITH GUIDANCE GAIAM YOGA FOR BEGINNERS VIDEO: (800) 2-LIVING; www.gaiam.com

STRETCHING INC. BASIC STRETCHING CHARTS: (800) 333-1307: www.stretching.com

YOGA ZONE FLEXIBILITY AND TONE: (516) 482-5533; www.yogazone.com

VALERIE LATONA is a New York City writer, editor and stretching enthusiast.

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