WHAT IS STRETCHING?
Stretching (from the English "to stretch") is a form of gentle exercise aimed at stretching and loosening the entire body.
The exercises aim to make the body segments more flexible: formerly, they were called flexibility exercises. But more codified today, they have become common to group them under the name of stretching, due to their widespread use in the English-speaking world, especially in the United States.
Stretching blends various methods of physical culture, gestures from traditional gymnastics and others that come from Eastern techniques such as Yoga and Tai Chi.
Despite their apparent simplicity, stretching movements are relatively complex and must be performed rigorously to avoid pain and injury (especially to the tendons). It is essential to first understand the purpose and objective of each movement.
Everyone is capable of stretching and in fact this method of gymnastics is recommended for everyone: beginners or experienced athletes.
The main objectives of stretching are:
- The increased flexibility and awareness of all body segments
- Relaxation and stress relief
- General well-being
- Preventing injuries resulting from training but also from poor posture
THE PRINCIPLE OF STRETCHING
All exercises are performed slowly and smoothly. Contrary to what we used to learn in school physical education classes, it's not helpful to repeatedly force a movement thinking you'll go further. For example, when you bend forward to touch the floor with your fingertips, there's no point in jerking or forcing it. It's better to remain still, bent over, focusing on the position, performing sets of forced exhalations, and trying to go a little further with each exhalation. Breathing dictates the movement, and everything must be done smoothly. If you concentrate on your breathing, you'll quickly realize that muscle tension is releasing… you just need to be patient!
Flexibility is unique to each individual and varies from one limb to another and from one day to the next.
It is through repetition and perseverance in stretching exercises that the conquest of flexibility will be effective.
COMPATIBLE RUNNING AND STRETCHING?
Being in good physical shape for running isn't just about having endurance and muscle strength. Many other factors come into play, such as flexibility.
Indeed, it is now recognized for the crucial role it plays as a complement to muscular strength. Similarly, developing flexibility is essential for improving movement coordination and preventing injuries.
Stretching before and after running should not be neglected.
- Before the race: it contributes to the warm-up with active stretches that gently mobilize the joints before exertion while improving the elasticity of muscle fibers. This allows the muscles to respond better to the muscle contractions required during running. Specific stretches will contribute to a greater range of motion and the development of a smoother stride.
- After the race: it aids recovery with light stretches (barely noticeable), which shouldn't last too long so that the muscle fibers, shortened during exercise, can regain some of their elasticity. Always work within the limits of your joints' natural mobility; never force anything!
Stretching helps to avoid the problems of muscle contractures that can appear over the years.
A little later after your running session, you can do more prolonged stretches to promote muscle and joint recovery and avoid the occurrence of unpleasant muscle soreness.
The basic principle is that stretching should never hurt because if you pull too hard, the muscle resists, contracts and shortens, which is the opposite of the desired effect.
Finally, the next day, a proper stretching session is recommended after a good warm-up, the principle being that a warm muscle relaxes better and responds better to stretching.
Stretching has a vital role in running training and is unfortunately too often neglected until injury strikes. So don't hesitate any longer!
