Flexibility and the Benefits of Stretching

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some research shows that stretching doesn't reduce muscle soreness after exercise. Other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.

However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints.

Better flexibility may:

• Improve your performance in physical activities.

• Decrease your risk of injuries.

• Help your joints move through their full range of motion.

• Increase muscle blood flow

• Enable your muscles to work most effectively

• Improve your ability to do daily activities

You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

• Don't consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm.

Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength.

• Strive for symmetry. Everyone's genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.

• Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.

Also stretch muscles and joints that you routinely use or that you use in your activity.

• Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

• Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains.

• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful.

• Skipping regular stretching means that you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.

• Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.

Also, try performing a "dynamic warmup." A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.

Some people may also choose to add foam rolling before working out, along with a dynamic warmup.

Know when to exercise caution.

If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Also remember that stretching doesn't mean you can't get injured. Stretching, for instance, won't prevent an overuse injury.

Common Injuries with Pickleball

Common Pickleball Injuries

Shoulders and Knees.

Shoulder Rotator Cuff Exercises

Can you exercise with a rotator cuff tear?

Let’s start with the basics: A partial or complete tear of a rotator cuff muscle can make it difficult to just raise or move your arm. Expect to feel a general weakness in your joint. Your range of motion may be less than ideal, too.

But that doesn’t mean workouts are a definite no-go. Two key factors determine how much you’ll be able to do after injuring your rotator cuff — the severity of your injury and your ability to tolerate pain.

“Some people can exercise with a tear and some people can’t,” says Kinsey. “That’s the truth of it. There isn’t just one answer.”

The good news? Converting that bum shoulder into a healthier wing to keep your fitness routine on track is very doable. Roughly 8 out of 10 people with partial rotator cuff tears get better using options like:

• Rest (and maybe an arm sling) to give your overused shoulder much-needed downtime.

• Nonsteroidal anti-inflammatory drugs to limit pain and swelling.

• Steroid injections to ease pain and swelling.

• Physical therapy (PT) for rebuilding range of motion and strength.

“Over a month or two, particularly with physical training, people are often able to get back to where they feel comfortable,” says Kinsey. “It’s a slow and gradual process.”

Here’s where that PT process often begins.

Range of motion exercises for rotator cuff tears

The first step in treating an injured rotator cuff is restoring the range of motion. “We start them with very basic exercises to rebuild flexibility within the joint,” “Movement first. Strength later.”

Here are three stretches to keep your shoulder limber for day-to-day activities.

Over-your-head stretch

This stretch uses both arms, allowing your good shoulder to help your bad one. You’ll need a light cane or rod. “This stretch helps you better reach overhead, like when you’re putting away dishes,” says Kinsey.

1. Lie flat on the floor or your bed, your arms straight at your sides. Hold the cane/rod with both hands near your hips.

2. Keeping your arms straight, slowly bring the cane/rod up in an arc-like trajectory.

3. Continue the motion until the cane/rod goes over your face and (ideally) touches down above your head.

4. Return to starting position. Repeat five times.

Up-the-back stretch

This stretch also uses both arms (aka, the buddy system) and a light cane or rod. The idea is to improve flexibility reaching behind you, making it easier to put on a coat, fasten a bra or simply scrub your back in the shower.

1. Start in a standing position, your arms at your side. Hold the cane against your body behind you. (It’ll probably start near the top of your butt.)

2. Slowly slide the cane/rod up your back, bending your elbows as it travels up. Go as high as feels comfortable.

3. Return to starting position. Repeat five times.

Bent-arm stretch.

“This is another classic early exercise we give people with an injured rotator cuff to get movement in the joint,”.

1. Lie down with your arms at your side and elbows bent at a 90-degree angle, like the letter L. Hold a cane/rod in your hands. (You should be looking at your fingers clasping the cane/rod.)

2. Rotate your arms up and over your head, maintaining the 90-degree bend in your elbows. Go as far as you can. If you reach the floor behind your head, great! If not, that’s OK, too.

3. Return to starting position. Repeat five times.

Strengthening exercises for rotator cuff tears

Once your range of motion improves, treatment moves toward strengthening your shoulder joint. A rotator cuff tear won’t heal on its own, but building up surrounding muscles takes some stress off the injured area.

The process needs to be slow and progressive. “There’s the potential for a small tear to become a larger tear,” notes Kinsey. “Don’t push through the pain with the idea that it’s adding strength. You may do more harm than good.”

So if your range of motion has returned in your shoulder, consider these strength-building moves.

Standing shoulder row

You’ll need a rubber exercise band for this maneuver, which helps set a solid base for your rotator cuff.

1. Attach the band to a door or some other sturdy spot. While standing, hold the band with both hands. Move back until your elbows are straight and there’s slight tension in the band.

2. Pinch your shoulder blades while slowly pulling back on the band. Bend your elbows as you pull, keeping your arms close to your body. Your goal should be to get your elbows to a 90-degree bend, with your forearms parallel to the floor.

3. Return to starting position. Repeat five times.

V arm raise

This exercise will engage the most number of muscles in your shoulder girdle while also being safe to do.

1. Begin in a standing position. Stretch out your arms and bring your hands together to create a V shape. Keep your thumbs pointed up.

2. Slowly raise your arms up the ceiling, maintaining the V shape. (Just lifting the weight of your arms is enough at the start. Later, feel free to add a 1- or 2-pound weight, or pull a can out of the pantry.)

3. Return to the starting position. Repeat five times.

Wing flap

This exercise starts with just using bodyweight. Once you can do it easily and with no pain, consider holding a 1- or 2-pound weight.

1. Lie on your side, with your uninjured shoulder down and your injured should up. Your injured arm should be resting on your body, with your elbow bent at 90 degrees.

2. Rotate your arm up toward the ceiling, keeping your elbow bent. (Be careful not to go too far. Aim for creating no more than a 60-degree angle with your arm.)

3. Return to your starting position. Repeat 10 times.

Emerging from Tax Season

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