By Garry Trainer
Last updated at 10:05 PM on 06th September 2008
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Back trouble can be eased and cured by regular stretching
The minute we got out of bed this morning, millions of us will have stretched and yawned. Stretching in its most basic form is natural, enjoyable and instinctive. Even before getting out of bed, I would recommend doing some simple stretches before putting any weight on to your joints. Try stretching after a hot bath or shower in the morning when your muscles have warmed up or, if you prefer, at the end of the day when your muscles have been naturally warmed.
Why is stretching so important?
When we are young we are blessed with natural mobility and balance, and injuries recover quickly and easily. As we grow older we lose flexibility in our muscles, tendons and ligaments which directly correlates to aching and an increased risk of injury.
Women tend to be significantly more flexible than men, but as we age we all tend to lose flexibility, although it is often down to inactivity rather than the ageing process.
As little as ten minutes a day, three days a week, can improve circulation and posture, and help you manage stress - well-stretched muscles hold less tension. Stretching can decrease pain and soreness after exercise, also known as DOMS (Delayed Onset Muscle Soreness).
One area where stretching is useful is in the prevention of back pain. Our back is the core of our skeletal and muscular system so it is important we maintain it.
The back moves in only six directions - it flexes forward, extends back, side bends right and left and rotates right and left. Therefore to stretch the back thoroughly we must stretch it every day in all six directions.
The difference between a stretch and a warm-up
Warming up raises muscle temperature - a vital factor for muscle elasticity. Stretching is most effective after a brief warmup such as walking, a light jog or cycling. This increases circulation, making the muscles more 'elastic' and less prone to injury.
Static stretching is the gradual movement through a muscle's full range of movement until a resistance is felt and then the position is held.
When holding a stretch for up to half a minute a warm pulling sensation can be felt through the muscles being stretched. For example, bend forward, touch your toes, hold that position and feel a pulling in the lower back muscles and hamstrings that subsides once the stretch is released.
Should I cool down too?
Absolutely. Cooling down maximises the benefits of stretching and exercise, allowing the body gradually to adjust from an exertional state to a resting state.
Cooling down should involve a lower-intensity slow jog or walk for a minimum of five to ten minutes, followed by stretching. Stretch your muscles and let your heart rate slow down gradually. You can use the same warm-up stretches.
Cooling down helps remove lactic acid from the muscles and allows the heart to return to its resting rate. As you build up your muscular and aerobic capacity, your body will be able to handle higher levels of lactic acid and thus reduce any pain you might feel.
Take in fluids during and after exercise to keep your body hydrated. During exercise you sweat and breathe off huge amounts of fluid, which reduces blood volume and makes you tired. Anyone who exercises vigorously can increase their endurance by taking in fluids.
Heat and ice work wonders
Heat is used to boost circulation as a rich blood supply helps keep tissues nourished. Ice is the perfect anti-inflammatory.
Inflamed tissue produces a substance much like glue that binds the fibres together. Known as adhesions, they cause pain and restricted movement through the injured tissue.
Inflammation complicates and extends the time it takes for recovery. In modern sport treatment, ice is strapped to the affected area even before an athlete has been taken from the field of play.
Ice is best employed the instant the injury happens, and heat once it begins to improve.
• www.bodyopathy.com.
A routine to beat the ravages of time
• Take time to introduce stretching into your daily regime. It will help to prevent injuries in the future and resist ravages that time inflicts on the body. If you have back, neck, bone or joint problems, consult your doctor before beginning a programme. No stretching routine should be painful. Pain indicates either incorrect technique or an underlying physical problem.
• At some point, back pain affects an estimated eight out of ten of us and is responsible for more time off work than any other condition. If you suffer, investigate a stretching routine that improves the extension of muscles and other soft tissues of the back. This can reduce back stiffness, improve range of motion and add strength.
• Always avoid bouncing while stretching. Maintain a smooth and controlled movement to obtain the optimum stretch.
• Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility. Some people will enthusiastically embark on a stretching programme but give up two weeks later.
• Be patient and consistent. It's also important to relax during your stretching routine. It should not be a rushed event. The 'I've got to hurry up and do this so I can go' attitude is counter-productive.
• Breathing effectively assists your stretches and makes them more productive. To maximise the benefits, exhale as you go into your stretch.
Five simple warm-up and cool-down stretches
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Forward Flexion Stretch
Stand with your feet hip-width apart, stomach pulled in, spine long. Reach up towards the ceiling with both hands without arching your back. Slowly let your arms reach down towards the floor keeping your stomach pulled in and fold over from the waist. Don't worry if you can't touch the floor. Let your head and arms hang heavy. If you find it difficult to bend forward then bend your knees.
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Quad Stretch
Face a wall, standing about 1ft from it. Support yourself by placing your right hand against the wall. Raise your right leg behind you and grab your foot with your left hand. Gently pull your heel up toward your buttock, stretching the muscles in the front of your right leg, for 20 seconds. Repeat the stretch with your left leg.
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Calf Stretch
Face a wall, standing about 2ft from it. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel stretching in the area above your heels. Hold the stretch for 20 seconds and then relax. Repeat.
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Groin Stretch
Squat down and put both hands on the floor in front of you. Stretch your left leg straight out behind you. Keep your right foot flat on the floor and lean forward with your chest into your right knee, then gradually shift weight back to your left leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg behind you.
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Hamstring Stretch
Lie down with your back flat on the floor and both knees bent. Your feet should be flat on the floor, about 6in apart. Bend your left knee up to your chest and grab your left thigh with both hands behind your knee. Gradually straighten your left leg, feeling gentle stretching in the back of your leg. Hold the stretch for 20 seconds. Repeat the stretch with your right leg.
