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Time to Stretch

  By John Miller

 More and more athletes, sportsmen and women, recreational exercisers and member of the public seem to be finding the time to stretch. Are you one of them?

Stretching is a vital component of all sports and fitness training regimes. It has an important role to play at the beginning and the end of all swimming sessions, training or competition. However, it is easy to neglect usually at the start due to an eagerness to get swimming or at the end because of the desire to finish – both reasons associated with ‘time’.

So why make time? Well, stretching exercises offer many advantages to the swimmer in a wide variety of ways. Initially, as part of the warming up process, when all swimmers are preparing their bodies for the more strenuous, often all out activity which is about to follow, a period of preparatory stretches will ensure that al muscles, joints and limbs have been taken throughout their full range of movement. Having done this as part of the warm up phase, the body is then not “shocked” when it is asked to go through those ranges of movement during the actual swim. Consequently, the risk of injuring muscles, joints and ligaments is much less if the swimmer warms up and stretches appropriately prior to actually swimming competitively.

Stretching exercises, if correctly executed and if they follow a progressive pattern, will also lead to an increase in an individual’s normal range of movement. In other words, regular, appropriate stretching will lead to an increase in a person’s flexibility. This is of benefit to all swimmers since all other things being equal, the greater the range of movement that a swimmer has throughout his or hers joints, the greater the amount of force that he or she can apply to the water.

When to stretch, as already stated, allow time at the beginning of your physical activity (warm up) and at the conclusion (cool-down).

 1) Warm Up:

 Joint Rotations:

Before entering the water, begin by slowly rotating all joints. Start from either your toes and work your up or from your fingers (hands above head) and work your way down. This lubricates your joints with synovial fluid, permits them to function more easily and increases mobility.

 Aerobic activity:

Carry out 5-6 minutes of easy aerobic exercise either outside the pill or within by swimming/jogging in the shallow end. The aim is to raise the core body temperature and get the blood flowing through the muscles.

 Static stretching:

Once the general warm up has been completed, the muscles should be warmer and more elastic/flexible. At this stage immediately engage in some slow, relaxed, static stretching. It is actually important to follow a set routine in order to stretch the primary muscles correctly. Therefore begin with you back, followed by the remainder of the upper body i.e. sides, shoulder, chest and triceps. Finally stretch the lower body from the buttocks, groin, hips, thighs, calves and hamstrings. As a general rule, hold each stretch for about 10-12 seconds. Hold the stretch in a position that gives you a stretch sensation but does not cause pain. It is important to push the muscle slightly, however if you push the muscle aggressively, the muscle will actually contract as a protective measure. Each particular stretch should be repeated 3-4 times. Be aware when stretching in a swimming pool environment not to actually cool down, if necessary, wear a sweatshirt/tee shirt (if stretching on poolside and not in the pool).

 Sport-Specific Activity:

The last part of your warm up should be devoted to performing movements that mirror the movement that you will be doing during your swimming. To be carried out at a reduced intensity. Sport-Specific activities improve co-ordination, balance, and strength and may reduce the risk of injury.

 2) Cool Down/Warm Down:

Upon completion of your training session or race, the best way to reduce muscles fatigue and soreness is to perform a light warm down. This should take the form of the warm up routine but in the reverse order. However, as the body is now well and truly warmed up each stretch should be held for anywhere between 20-25 seconds. This will really develop flexibility and also help to clear lactic acid from the blood in order to reduce muscle soreness.

 Convinced yet that time should be found to stretch???

How about 10 good reasons…..

 1)     Increase your range of movement.

2)     Improves circulation,

3)     Reduces muscle tension and make you feel more relaxed.

4)     Improves posture.

5)     Stretching is a way of signalling the muscles that they are about to be used.

6)     When properly directed, stretching can help prevent injuries such as muscle strains.

7)     Improves co-ordination by allowing for freer and easier movement.

8)     Offsets adaptive shortening of tendons.

9)     Reduces soreness following exercise, delayed onset muscles soreness (DOMS).

10)It feels good!!!

 John Miller is a fitness instructor and works as part of the personal fitness team at McCaulays, Westpoint, Exeter.