Flexibility - Stretching for Success

Generally, low intensity, static stretches are important (preceded by a minimum of a 5 minute warm-up of course!) for activities of virtually any style - i.e., for your health and performance and to avoid injury.  Also, it is common practice for high-level athletes to incorporate dynamic movements that become more specific during the warm-up. 

Effects on Performance

A study a few years ago at the University of Queensland tested three different warm-ups to determine their effect on sprint swimming performance.  Here are the conditions and the results:

1 - Warm-up swimming and faster interval-type efforts - fastest time.

2 - Warm-up swimming and static stretching - slowest time.

3 - Warm-up swimming only - middle time.

This demonstrated that static stretching isn't necessarily the best as sole warm-up for swimming performance and that for short-duration high intensity exercise the warm-up should indeed include short-duration high intensity exercise!  Practically, this would mean starting the warm-up with some light aerobic exercise, then gradually increasing intensity to near full-pace.  Static stretching can (and probably should) be included in the early part of the warm-up, but after that, it's best to get the muscles active in the movements they are likely to encounter during the exercise.

Touching your toes is only a small aspect of your body's flexibility.  Attention needs to be paid to the mobility of many parts of the body before and after exercise. 

Stretch Reflex - Slight stretching of a muscle stimulates receptors in the muscle.  These receptors monitor changes in the rate and degree of the length of the muscle.  If the receptor is stimulated strongly enough, the muscle contracts by reflex (eg, knee jerk).  So, every stretch of a muscle is counteracted to some extent by contraction.  This helps prevent injury from overstretching.

Muscle tightness and imbalances can also predispose us to injury by tearing at the end of the range of motion or by placing deleterious forces on the joints.

Before exercise, proper warm-up and stretching helps prevent injury. 

Post-exercise, good stretching helps to increase flexibility and prevent injury.

Types of stretches

·        Static - held 5-20 sec

·        Dynamic or ballistic - active movement to near the range of motion (avoiding too much momentum)

·        PNF (Proprioceptive Neuromuscular Facilitation!!) - contract muscle near end of ROM

·        Partner-assisted

What determines your flexibility?

·        The structure of the joint (bone)

·        Muscle length

·        Tendons and ligaments

Although some of these limiting factors of the joint structure are not trainable, flexibility nevertheless can be increased and maintained by using stretching exercises.

Sailors tend to have certain problem areas:

·        Stiff lumbar/thoracic spine

·        Poor hip internal and external rotation

·        Poor shoulder internal rotation

·        Tight lats

·        Tight ITB (ilio-tibial band)

·        Tight wrist flexors

·        Tight hip flexors

·        Poor neural mobility in upper limbs

(General findings from physiotherapy screenings on top-level sailing squads)

So, the message is to spend 10-20 minutes after every sailing and exercise session stretching the whole body.

Some useful stretches are illustrated below.

© Michael Blackburn

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