There comes a point in time, usually in the early weeks of February, where everyone participating in an exercise program is exposed to a huge risk.

A risk so big that it threatens to derail even the most well laid and planned training programs. Whether you are trying to stick to a New Year’s resolution, or you have been training for while now, this article will help you discover a way to ensure that you continue to achieve success right throughout 2009.

Stretching - the truth!

If I had a dollar for every time that I have spoken to clients about the benefits of stretching, I would easily have enough to save the world from the current global economic crisis….well almost! But the truth of the matter is, there is a serious lack of knowledge amongst the general public when it comes to stretching, and in particular how it can help you achieve results.

What exactly is stretching?

We all know and understand the concept of stretching our muscles, but what is actually going on inside the muscles when we are stretching?

Well, that all depends on what type of stretching you are doing.

Static Stretching

Static stretching is the same method that has been taught in PE classes since Adam was a boy. You take a muscle, for example the hamstring, and move it in a direction until you feel a slight discomfort. You then stretch the muscle by holding it in that position for a few seconds.

Many trainers and teachers are still using this method today as an injury-prevention measure before participating in exercise, and if you ever hear or see them doing it you have my permission to shout out…

WRONG!

You see, static stretching before exercise is about as useful as eating a big feed of McDonald’s on your way to the gym.  Static stretching actually causes the target muscle to relax, and it temporarily becomes weaker.  This can cause problems during exercise as strength imbalances can occur between opposing muscle groups.  For example, stretching your hamstrings before a run, causes them to become significantly weaker than your quadriceps, and therefore you are more susceptible to muscle strains, pulls and tears in the short term.

Not only that, but static stretching also decreases the blood flow to your muscles and decreases the activity of your central nervous system.  This means that it inhibits your brains ability to communicate with your muscles and in doing so limits your capacity to generate force effectively.

But don’t totally dismiss static stretching just yet!

All of this information proves that the old school method of using static stretching before an exercise is counter productive.  However used at the right time of the day, static stretching can provide significant benefits to improving your general flexibility.  By incorporating it into your daily routine, everyday endeavours such as bending, squatting, kneeling will become a whole lot easier.

Just make sure you never do it before a workout!

Dynamic Stretching

A dynamic stretch is the opposite of a static stretch, and involves moving a muscle in and out of a stretched position.  For example, a body-weight lunge is a dynamic stretch for your quadriceps, glutes and hips.  It’s very different to a static stretch because improvements in flexibility are specific to your body position and speed of movement, hence it’s recommended before exercise.  Static stretches on the other hand only improve flexibility in an exact postural position at a slow speed.

Your central nervous system also loves dynamic stretching because it excites the neural pathways and increases blood flow within a muscle.  This in turn boosts strength and power output and everyone is a winner!

Training requirements, whether it be in the gym, or for a team sport mean that it’s absolutely necessary for you to do some dynamic stretches before tackling the intensity of the workout.  During your workout you will need your muscles to stretch quickly in various body positions so dynamic stretching will not only improve performance but it will also reduce the risk of injury.

Understanding the partnership

Used together wisely, both static and dynamic stretching are effective tools that can help you achieve the results you want.  By regularly performing both types of stretches at the right times, some of the flexibility improvements from one will transfer to the other.

Taking risks with injuries will soon be a thing of the past and pretty soon you will find that your workouts will become a whole lot more effective.