Benefits of stretching

(wersja polska TUTAJ)

In order to understand the nature of stretching completely, I will refer to very obvious benefits of stretching for some people and slightly less obvious for the others. This topic is as important as these benefits are simultaneously stretching targets for those who stretch, even the athletes (excluding - only partially dancers, gymnasts, etc., for whom stretching is just the mean to achieve a desired aesthetic effect). 

Here we go, here are some of the most important benefits of stretching in a nutshell: 

INCREASED MUSCLE LENGTH – It is not literally muscles’ extension as this is physically impossible unless by means of a transplantation. It is all about getting the greatest possible muscle length – functional length, and translating it to a language which can be easily understood the maximum possible range of motion. I call this bringing out the hidden potential, or going back to the state before the impact of adverse stimuli, such as stress, illness, poor diet, substances (stimulants). At some point there are some contractures or increased muscle tension on a daily basis, simply - the effects of the body being in use. Some of them we are able to control, and the other effects are absolutely out of our reach, that or either way these affect the full range of motion – whether the effects are controlled or not these lead to the fact that the muscle is not used its entire length. Regular stretching workouts are able to make as use our entire length of the muscles. 

IMPROVING FLEXIBILITY OF MUSCLES – when do we say that something is flexible? The answer is: when more or less at the same time we are able to stretch to the maximum length or achieve its maximum range of motion and return to the previous form or when the body is able to adapt easily. And this happens to our muscles, they adapt to our movements by stretching and contracting and this ability can gradually be improved through proper and wise stretching workouts. 

IMPROVEMENT OF SUPPLENESS - Suppleness is the ability to achieve a large amplitude of motion during short period of time. Just look at the acrobats who perform somersault easily or dancers who do the splits in the air to understand what suppleness really is, well more or less. Suppleness is often used as a synonym for flexibility, but this is an obvious mistake. Suppleness has dynamism of movements in its definition and flexibility does not. Good - stretching training, that is in combination with exercises, for example in the form of active, dynamic, isometric and static stretching during stretching workouts (about these types of stretching I will tell you later on) may affect the suppleness extensively, which is something that can be called agility at large range of motions. 

IMPROVED BLOOD SUPPLY - this means more efficient delivery of nutrients such as the oxygen. Circulatory system is stimulated by a pump muscle - in particular caused by isometric contractions of muscles during stretching. I call it an internal massage of blood vessels and internal organs through pressuring them while stretching of particular parts the body. This improves the blood flow not only during your training, but also in general. if the stretching workout is performed on a regular basis and it is well combined – wisely combined that means taking into account all parts of the body. By improving the blood supply to organs, muscles work more efficiently and in addition the muscles (if the muscles are overstrained by heavy workouts with plenty of concentric contractions, causing too much tension they become extremely hard and rigid) regain proper tension, the ability to tone all the movements and that makes them less prone to injuries. 

IMPROVED BLOOD CIRCULATION - to explain it I will bring up an example that I always share during my lectures: 

Imagine that a person who does not work out is like a neglected artificial water tank. Water is still, is not filtered out (the metabolism slows down), 

- the pomp work is getting worse (heart begins to work harder as it is overstrained among the other things by by-products of metabolism, which remain in the blood vessels or/ and intestines), 

- such an unfiltered water decays and it is getting thicker and thicker (liver begins to have difficulties with removing toxins from the body), 

- such person may feel worse and worse, this person is tired, because the body begins to have difficulties with the elimination of the above mentioned toxins and the blood circulates much worse, because the lumen of blood vessels narrows as it is contaminated by waste of the metabolism, fat and so on. 

Stretching by running the pump (stretching – eccentric contractions, muscle contraction and isometric contractions) starts the stimulation of blood vessels, muscles, internal organs that speeds up the metabolism, and the walls of internal organs and blood vessels get rid of bad plaques these are atherosclerotic plaques. You could compare stretching to a good plumber who unclogs the blood vessels and thanks to that the blood has proper density, which greatly relieves the heart. This way the heart works much easier, it does not have to push blood through narrowed blood vessels, and for sure it will be much stronger and also it will work longer. 

REDUCTION OF ADVERSE FRICTION EFFECTS WITHIN THE JOINTS INCLUDING SPINE - moisturizing synovial of the joints is produced only during the movement. The more gradational and moderate the movement is the more effective lubrication of the joints is. Daily use, but not the abuse of stretching will affect your body positively. I could compare this to taking care of the door locks with grease so that the hinges (here joints) will not squeak and creak and the doors (here the whole body) will work more efficiently and definitely it will last longer plus you will not suffer from joints including spine pain.

INCREASED JOINT MOBILITY – a joint is made up of bones, joint capsule, articular cavity, articular surface, but also among the other things ligaments. These keep the bones in a suitable distance from each other, but sometimes under the variety of stimuli and as a result of various factors, this distance may be reduced, because the ligaments are tense. The tighter the ligaments are and (thus less flexible and shortened) the more reduced the joint mobility will be. The good news is that the ligament is a soft tissue which may not be as flexible as muscles, but still it is flexible enough and therefore prone to the stretching. Thanks to the stretching ligaments’ tension will be reduced, so that the joints will have a greater mobility. These simply will not be that tight. There's more - thanks to this increased space the joint capsule may be stimulated better, causing the synovial fluid to be less thick under the influence of increased activity within the joint. There will be less resistance giving a feeling of tightness in the joint. 

BETTER FRAME OF MIND - any physical activity is beneficial for the body – there are numerous changes in the whole body and these affect directly our mood. One of these changes is production of hormones responsible for reducing the pain sensation, the feeling of pleasure increases and hunger decreases: 

Endorphins – these compounds are produced by the pituitary gland and simply make us feel happy and at the same time they block feeling the pain. This is why you may be addicted to physical activity and sometimes we experience euphoria during and after the training. 

Serotonin – it is also responsible for a good sleep and a good appetite. Along with endorphins, this chemical compound will make your physical activity a pleasure. Besides, serotonin has a beneficial effect on learning and concentration abilities. 

Dopamine - it is a neurotransmitter of pleasure. Numerous studies also indicate to its huge role in gaining weight. People with low number of dopamine receptors needs more of this compound in blood (and more food) to achieve the desired level of satisfaction than people with a standard number of receptors. Thanks to physical activity on a regular basis the level of dopamine in the body increases and therefore - the feeling of hunger decreases. 

This all, however, is provided by regular physical activity and stretching as no other physical activity (apart from yoga, which is full of stretching elements) makes our body adapt to us and we feel more comfortable in our body outfit. To be honest you can compare it to fresh jeans, it shrinks after the laundry the same happens to our skin, muscles and the whole soft tissue because of the stress, improper diet, sedentary lifestyle, etc. It really becomes rigid and shrinks. Due to the stretching sessions the jeans here I refer to the body) will stretch out and definitely it will become comfortable. The comfort level will that high, so we will have a need to run, jump and so on. Such a state can only be guaranteed by stretching workouts. 

DEEPER BREATH / MORE OXYGENATE BODY - Breath is life and in order to have the best possible life you need to learn how to breath well. It will not be possible without well prepared (stretched) intercostal muscles and here is where stretching comes with help. Because of stretching you can find breathing deeper and easier, your chest will not be sunken and heavy. Because of better breathing your brain and muscles (meaning: your whole body) will be better oxygenated, which will also help to think better and quicker, to learn faster, to move faster, to be able to react quicker and better.

At the end I would like to add that stretching brings a relief and thanks to its positive impact you may find yourself in a state of relaxation by means of muscle tension reduction. It is associated with better blood supply to the muscles and stimulation of the nervous system. It also unlike any activity gives you feeling of being able to literally reach further, which will have direct impact on your brain, which will be ABLE TO DO MORE. Remember body-mind it always goes together and can't be separated. You will not reach your deepest potential without physical activity and stretching as most sophisticated activity is great training for brain and great stimulator for the nervous system. Thanks to that it keep on developing, evolving by feeling more and feeling deeper into body. Stretching is like everyday massage for all your body and also never forget you are your body and your body is you - you need to take care of it well.

ENJOY YOUR STRETCHING !!!