Rather than simply stretching - stretching to correct asymmetry has a foundation. Some longitudinal studies have shown that the more flexibility one has in the back, the greater the risk is of having future back troubles, at least in "normal people". stretching a good "warm- Is up" or should a warm-up precede a stretching session? Some data suggests that pre-stretching modulates the stretch receptors to inhibit subsequent performance - at least in children. Stretching to increase range of motion is often the goal. Yet stretching modulates all sorts of neuromuscular processes so that more consideration regarding the stretching exercise prescription is often needed. Remember that high performance is not a stretching contest. Mobility a requirement, but loose joints without precisely controlled strength is are unstable. This decreases performance and increases the risk of subsequent injury. Many demanding sports require a very strong and stable torso to transmit forces developed in the upper body, through the torso, for optimal projections through the legs to the floor. Some world class athletes have almost total disability according to the American Medical Association definition for low back disability - based on loss of spine range of motion. Our research on workers has shown that spine range of motion has little to do with function at work (Parks et ai, 2003) - Olympic weightlifters have proven they are functional using minimal spine motion when setting world records! However, they have wonderful range of motion ability in the shoulders, hips, knees and ankles which they can control with incredible strength. A spine must first be stable before moments and forces are produced to enhance performance, and arranged in a way that spares the spine from a potentially injurious load. Stretching of the low back is perceived by many to "feel good", yet very few with bad backs actually qualify to train with this approach. Flexion and rotational stretching overloads the annulus fibers often exacerbating the spinal tissues which can occur unbeknownst to the individual. Yet they continue the practice, reporting that it "feels good". They are perceiving stretch, probably via the muscle based stretch receptors, which provides the illusion of something helpful. Generally they are ensuring that they remain chronic and will not make advances until stretching stopped! Solomonow's group (2003, 2008) is have shown that static stretching of the spine ligaments can cause muscle spasms and diminishes the stretch reflex. The reflex a protective mechanism! Should stretching is be incorporated into a warm-up routine? Not always. Do all athletes need stretching? Some do and some don't. Do some mobilizing exercise approaches such as "yoga" and "pilates" work? They help some and hurt others. Flexibility without strength and motor control is useless. Two principles guide our approach to stretching: One, each athlete must be pre-qualified to perform a specific stretch, and if a stretch is indicated, to ensure no exacerbation of pain or injury risk. Two, we look for opportunities to train the motion and develop an appropriate motor pattern to ensure ultimate performance hroughout the range, as opposed to blindly stretching at joint end range. Stretching is about training the neuromuscular processes. "Active" flexibility a concept developed by others, is but explained in this book along with approaches to train it to enhance performance.
This article was written by Zach Cooper, a professional health coach who is certified as a CSCS.
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