Dr. KellyHenley

ed, but here’s the bottom line…stretching is good for us!

To Bend or Not To Bend?

The effects of stretching on strength and power activities have been widely debated in sports literature. Should we stretch before or after a workout? Should we focus on dynamic or static stretches? Does stretching help improve performance and prevent injury? What about range of motion, day-to-day functionality, and quality of life?

Stretching and flexibility are seen as pillars of fitness, but some argue that this long-held view is based on belief, not data. The science is dense and sometimes contradictory, and more research is need-

Stretching can improve flexibility and range of motion, enhancing our ability to do daily activities. It increases blood flow, boosts oxygen levels and helps deliver nutrients to our muscles, and helps usher out waste like carbon dioxide, ammonia, and uric acid. My favourite benefit of stretching is that it improves body awareness or our conscious connection to where we are in space. Body awareness is connected to balance, stability, and our ability to listen to what our body tells us. Better body awareness is linked to better posture, injury prevention, and avoiding burnout. So, let’s get bendy!

Two common types of stretching exercises:

Static/passive stretching – This is the most common form of stretching that involves holding a challenging but comfortable position for 10-30 seconds. This type of stretch doesn’t require muscular contraction and is considered the safest for most individuals who are uninjured.

Dynamic stretching – This type of stretching is often performed during a warmup. It should involve a challenging but comfortable range of motion movement that mimics the activity or sport that will be performed. This type of movement should be smooth, controlled, and repeated 10-12 times.

Here are six post-workout static stretches to target some of the major muscles used in kickboxing:

Standing forward fold – stand with your feet hip-width distance, inhale, and reach your arms overhead, exhale, and fold forward with a soft bend in your knees. Make sure the head and neck are in a neutral position and hold for 10-30 seconds.

Extended child’s pose – start on all fours (tabletop position), bring your big toes to touch, and sink your hips to your heels with arms extended. Walk the hands to one side, hold for 10-30 seconds, and repeat on the other side.

Thread the needle - start on all fours (tabletop position), thread one arm under the other, and bring shoulder and cheek to the floor. Extend the opposite arm. Hold for 10-30 seconds and repeat on the other side.

Low lunge with a twist – start in a low lunge with your left leg forward and your right knee on the ground. Place your right hand on your left thigh and sweep your left arm behind you. Let your gaze follow your left arm. Hold for 10-30 seconds and repeat on the other side.

Seated neck and chest stretch –come into a comfortable seated position, draw your arms behind your back, interlace your fingers, root your knuckles to the floor, and tuck your chin to your chest. Hold for 10-30 seconds.

Reclined pigeon/figure four – start on your back with the knees bent and feet hip-width distance. Cross your ankle over the opposite knee and flex your foot so the toes pull back toward the shin. Draw your knee toward your chest and hold on to the hamstring or the shin. Keep the back of the head on the floor. Hold for 10-30 seconds and repeat on the other side.

You should feel a muscle stretching sensation in these stretches, but nothing sharp or pinching. Try to stretch once a day, be gentle with your body, and remember, we need to bend so we don’t break!

Kelly Henley has a Ph.D. in Health Education and Promotion and is a wellness educator, consultant, and certified yoga teacher. www.livebrightconsulting.com