Chiro Clinic ~ The Basics Behind Stretching

Ah…stretching. Whether it's a morning yawn accompanied by a stretch, or an intensive yoga class, we have all enjoyed the benefits of a good stretch. What exactly is happening during a stretch and what are some of the benefits of stretching?
Stretching is simply defined as the elongation of tissue, typically muscle and more specifically the collagen or connective tissue contained within muscle. There are three known techniques of stretching: ballistic, static and PNF (proprioceptive neuromu-scular facilitation) stretching. The most commonly used stretching technique is static stretching which involves the typical hold-for-30-seconds stretch of a muscle. Simply stated, ballistic stretching involves movement during the stretch (i.e. bouncing during the stretch), whereas PNF stretching involves repetitions of eccentric contraction of the muscle followed by static stretches of the muscle.
So what benefits does stretching bring? Anec-dotally, stretching may provide a sense of relaxation, flexibility, decreased muscle soreness and increased joint range of motion. Stretching also seems to increase circulation to an area that is stiff and tight, but what does the research show about the benefits of stretching?
Surprisingly there is a distinct lack of scientific evidence for stretching. First, there are few studies which have been done in regard to stretching and second, most of these studies involve a very small group of people. A review of the literature reveals the following findings:
1.There is no evidence to date proving that stretching reduces the risk of injury in healthy populations.
2.There is no evidence showing that stretching reduces delayed onset muscle soreness (DOMS).
3.There IS good evidence that stretching improves joint range of motion.
4.Although all forms of stretching increase range of motion, there is evidence to suggest that PNF stretching provides better increases in range of motion.
So, with this somewhat conflicting research the question remains, why stretch? We must realize that there is still only a small amount of research on stretching and that this research involves only young, healthy individuals with no history of injury. The real benefits of stretching may be for those individuals who have a history of muscle or joint injury. Why?
Injuries to a muscle or tendon often cause a reduction in a joint's normal range of motion. Exercising with an abnormal and reduced range of motion will increase your risk of injury. Therefore, stretching to increase the range of motion in previously injured tissue has many positive and preventive benefits.
Finally, there is still significant anecdotal evidence that stretching has widespread benefits. Both clinicians and patients report better performance and reduced injury with stretching. This benefit seems most pronounced in older populations, as the natural tendency is to lose our normal joint range of motion as we age. Stretching, therefore, for older populations may help to maintain normal ranges of motion.
Overall, it is wise to include stretching in our wellness regimes. Maintaining fluid and healthy joint range of motion is key to preventing many of the diseases that afflict us as we age, including osteoarthritis. Furthermore, the anecdotal benefits to stretching like relaxation, increased circulation and improved performance cannot be underestimated.

~ Dr. Natalie J. Carrington
Diamond Valley Chiropractic Clinic
403-933-3088

Dr. Natalie, Dr. Greg Morris, and Dr. Mike Belding all stretch and work at the Diamond Valley Chiropractic Clinic in Black Diamond. All 3 doctors recommend various forms of stretching as part of a regime for injury recovery and maintaining healthy joints.