Stretching good way to finish

     By Kim Springer
     View columnist
      Stretching is still considered one of the main components of a fitness program. Besides the fact stretching feels good after a tough workout, it has many benefits that have carry-over value.
      In order to understand how stretching specifically affects the body, let's examine the body's physiology. The stretching of a muscle fiber begins with the sarcomere, the basic unit of contraction in the muscle fiber.
      As the sarcomere contracts, the area of overlap between the thick and thin myofilaments (tiny fibers) increases. As it stretches, this area of overlap decreases, allowing the muscle fiber to elongate.
      The common theory is that as these fibers are pulled out to its full length, then the connective tissue takes up the remaining slack. When this occurs, it helps to realign any disorganized fibers in the direction of the tension.
      As the muscle is stretched, so is the muscle spindle that records the change in length and sends signals to the spine, which convey this information. Holding a stretch for a prolonged period of time allows the muscle spindle to become accustomed to the new length and retrains the stretch receptors to allow greater lengthening of the muscles.
      It is important to note that this is only one theory on stretching and some groups, in fact, disagree with this analysis.
      Most people do more than enough stretching during their strength-training program without even knowing it.
      For example, every time a muscle contracts, the opposite muscle has to lengthen. Therefore, if you are performing a bicep curl your tricep is elongating and stretching. Most people do not always work every muscle group and then might need additional stretching in order to effectively stretch all areas.
      There are several ways of stretching that most commonly include static and dynamic stretching. Static stretching involves holding a position for several seconds, relaxing and then performing the same stretch again.
      Dynamic stretching involves more movement. Yoga and Pilates would be good examples of dynamic stretching as these exercises move participants slowly into positions each time, increasing the intensity of the stretch.
      The debate is still on as to whether stretching can help prevent injuries. There are strong opinions on both sides but until further research is conducted, stretching still remains a vital part of most athletes' programs.
      Most importantly, stretching may help to reduce pain and discomfort brought on by tight musculature or muscle imbalances. Including a stretching program at the end of your workout will have as many benefits to your physical body as to your mental state.
      During stretching, the body is forced to slow down and so is the mind. Take this time to reflect on your workout goals and how you can more effectively progress.
      Take long, deep breaths and never force a position that is painful or uncomfortable. Bouncing is still a big no-no for stretching, so gently hold each stretch for 10 to 15 seconds.
      There are many tools that can assist you in improving your flexibility. A stretch strap allows you to gently pull on limbs that are hard to reach or position.
      Another tool that is available in some gyms is the Precor stretch machine. This machine allows you to go through a series of eight stretches while gently rocking into each position. It safely keeps the user in a comfortable range of motion, but also allows for progression.
      Finally, always remember to warm up prior to any type of stretching. This allows for blood flow to the muscles, which in turn will improve your flexibility and decrease the chance of injury.
     
     Kim Springer and her husband, Mike, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@ netscape.net.