New muscle growth may be just a matter of little stretching . . .

New muscle growth may be just a matter of little stretching

In theory, stretching can make the fascial encasements around muscle fibres less restricting. This means that muscle growth will be easier. Another reason to stretch is the possibility of hyperplasia, an increase in the number of muscle cells. More muscle cells means more growth capacity. While this hasn't been proven in humans yet, it has been successfully done with animals. Scientists also believe that stretching a muscle increases the number of anabolic receptors on it and initiates the release of good prostaglandin's, which may enhance muscle growth tremendously. Before we examine some common stretches let's discuss the right and wrong ways to stretch.

When many people stretch, they usually do very bouncy movements staying in the stretched position for only 1 or 2 seconds. That is the wrong way to stretch. When they do bouncy movements, they are doing micro contractions and when in the tensed position, these can cause muscle and tendon/ligament damage. When someone stretches, they should always hold in the tensed position for a set minimum duration of time. Some of you might be saying, I want to stretch, but I just don't have time, so what am I supposed to do? The answer is to incorporate stretch-position movements into all of your workouts such as using your 60-90 sec rest between sets to stretch agonist and antagonist muscle groups. This way, you are stretching while exercising; therefore reducing the time it would take to do both separately.

Stretch exercises work the muscle against resistance at the point, which it's maximally elongated. Most importantly, you need to use a full range of motion to receive the maximum benefits from these exercises. Hopefully, you will incorporate some stretches or some stretch-exercises and see your muscles break growth plateaus and keep on growing!

INJURY PREVENTION STRATEGIES:

Many running injuries can be avoided through proper conditioning and attending to correct running technique. Additionally, runners should:

Warm up and cool down properly Build up running distances and speeds in gradual stages Select comfortable, well fitting and supportive footwear Avoid running in extreme temperatures Exercise particular caution when running in inclement weather, or on uneven or wet surfaces

Keep the body well hydrated, especially in hot weather Apply sunscreen to protect the skin, when running in bright sun Warm up and cool down properly Build up running distances and speeds in gradual stages

Select comfortable, well fitting and supportive footwear Avoid running in extreme temperatures Exercise particular caution when running in inclement weather, or on uneven or wet surfaces Keep the body well hydrated, especially in hot weather Apply sunscreen to protect the skin, when running in bright sun

Stretching Exercises for Women:

WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise.

The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch.

You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes.The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.
STRETCHING EXERCISES

Stretches shoulder, middle back, arms, hands, fingers, wrist 1. Interlace fingers and turn palms out 2. Extend arms in front at shoulder height 3. Hold 10 to 20 seconds, relax, and repeat

Stretches front on thigh (quadriceps) 1. Stand a little a way from wall and place left hand on wall for support 2. Standing straight, grasp top of left foot with right hand 3. Pull heel toward buttock 4. hold 10 to 20 sec 5. Repeat on other side

Stretches back of leg and lower back 1. Sit on floor, legs straight out at sides 2. Bend left leg in at knee 3. Slowly bend forward from hips toward foot of straight leg until you feel slight stretch 4. Do no dip head forward at start of stretch 5. Hold this developmental stretch 10 to 20 seconds 6. Repeat on other side 7. Foot of straight leg upright, ankles and toes relaxed 8. Use a towel if you cannot easily reach your feet