Stretch: Your Tissues Are Screaming For Release.

The Benefits of Stretching

You know that feeling: like a closed, forced, shuffle existence.

Your muscles are screaming for release, your bones need air, the spine feels contorted and the pelvis is dumped.

Yet, we continue to push the bootcamps and the miles because we confuse optimal work in the gym with hard work. And while the hard work- metabolic, power, and strength building-is where you will find the gains, without stability and tissue pliability, all that work is not producing the gains you are working so hard towards - not to mention feeling miserable.

I don't know about you but existing in a tightened state makes me moody, makes everyday tasks feel overwhelming, and eventually you feel well stuck- literally and physically.

So what should you do to balance and optimize your hard work for gains: Take care of your hard working body by warming up and cooling down properly. And while there are many points to cover in these routines, today I will focus on stretching.

Should I Stretch?

Yes.

When should I stretch?

Answer 1: After your body is warmed up, but in my opinion, the best time is AFTER your workout because (1) You are not rushed and will properly perform the stretch to release the tension. (2) You can use your breath to ignite your parasympathetic nervous system which is responsible for helping your system come back to homeostasis and relaxation which encourages the recovery cycle to begin much sooner. [During a workout, your central nervous system is heightened- this produces cortisol-stressing the system in a good way - but we want that to stop as quickly as possible after the work is done to encourage rebuilding.] (3) It’s a great time to RELISH in the hard work you just completed- this is often an element overlooked by busy runners but is essential in solidifying the work your body, mind, and spirit are releasing, and it's important to celebrate that moment each time. This provides a wonderful sense of accomplishment and well being and stretching with breath work is apropo for this “self care” moment that should be a part of every great athlete's routine. And if you're too cool for school to do this- you are missing out greatly on some excellent mental toughness and emotional intelligence training that all great athletes must master. (4) It provides time to chat with your coach or teammates!

Answer 2: After your workout for your traditional isometric stretches: holding each stretch for 30-60 seconds to release the GTO (Golgi Monster!), breath into the stretch by using your breath 3 seconds into the belly while lengthening the natural curvature and stabilized spine, then exhale to a count of 6-10 out the mouth while sinking deeper into the stretch (important that the work sinking does not mean losing your core stabilization and excellent posture- it simply cues the relaxation of the musculature to deepen the stretch.

Answer 3: After a warm up but before the main workout do dynamic stretching. There are many forms of this type. One method I like to use is Active Isolated Stretching. This type is finding that point of awareness, contracting against the stretch for 2-3 seconds (before the myotatic reflex is triggered causing the musculature to protect against the stretch) then releasing the stretch. Continue to do this "trickery" of the musculature for 8-10 reps, then hold the stretch in its deepest range for 2 x 15 seconds holds or one 30-60 second hold depending upon the level of stiffness of the particular musculature.

I believe it is important to note some limitations that may be reducing the effectiveness of your stretching efforts. Oftentimes, tight -shortened- muscles are the result of a weak core because the core is responsible for stabilizing your spine and pelvis. A weak core causes the spine and pelvis to get out of appropriate alignment and your muscles respond by tightening and shortening.

Limitations that reduce Effectiveness of your Stretching

Core Strength - Stabilize to control your trunk
Postural Alignment- Know how to hold and move your body
Pure Strength - Hire a Certified Personal Trainer
Range of Motion - FOAM ROLL and Chiro work

If you are interested in a digitized stretching routine that explains how to hold your body to optimize each stretch, reach out. I also provide in person training in developing and learning an individualized stretching routine based on your specific needs after an assessment.

Reach out at jaxtherunner.com or emergefitnesstraining.com.

*Important to note - I am not a doctor or a physical therapist. Here is who I am:

Jackie Pirtle-Hall

Certified RRCA Running Coach, NASM Certified Personal Strength, Conditioning, and Nutrition Coach with an MA Community Counseling & Education.
Founder of JPH Running Providing Summer and winter off season running camps for all ages and genders: trail, endurance, female, and speed agility.
Co-Founder Runnababez Elite supporting post collegiate women's running competitors to nationally ranked performances.
2x Olympic Marathon Trials qualifier from a 16 minute 5k, 6+ 2:40 marathon finish to a 6:01 50 mile trail time in 2020. Grew up playing soccer, softball, volleyball, basketball, track, and cross country under the tutelage of great coaches and mentors.
K-12 ELA, weight training, personal fitness and health teacher for 16 years.

Who

I have much passion for helping people meet any goal: fitness, health, or sport related.
I believe EVERYBODY needs a consistent strength routine to maximize potential in all areas of life whether it is to enable my runners to handle more miles without injury or to counteract muscle loss accrued with age and pumping up your metabolism to increase range of motion and functional movement in living your best life.

What

Create a strength and mobility routine that supports individual goals and needs specific to gender, age, and level of fitness.
Create a running training plan tailored to an individual’s goals that compliments work/life stresses and demands.
Get your nutrition in check through small changes over time: nutrition advice, tracking, and accountability specific to a client’s goal whether for hypertrophy, sport specific fueling strategies or fat loss.