Stretching: The Truths and Myths

Remember back in gym class when the teacher would always make you stretch so "you didn't hurt yourself" prior to physical activity?  Stretching is important, but knowing when and how to stretch is what will really prevent injury.  

There are three main types of stretching:  Static, Dynamic, and Ballistic.  So what's the difference and when should they be utilized?  

Static stretching is basically holding one position for 15-30 seconds.  Bending over and touching your fingers to your toes and holding it for 30 seconds is considered a static stretch.  Whereas dynamic stretching is moving your muscles through one entire range of motion in about 5-10 seconds.  Ankle circles, slow lunges, neck circles, shoulder circles, etc. are all dynamic stretches.  Ballistic stretching has more "bouncing," and contrary to what you've heard in the past, studies have proven it to be more effective than static stretching in some cases - you just have to be very careful doing it!  NEVER stretch until it is painful - stretching should never include pain.

So when are these different stretches appropriate?  There are many opinions out there about this, but these are my own, and they are based on the many things I've read and experienced myself.  Generally speaking, dynamic stretching is best prior to your workout.  Your muscles are cold, and going into a static stretch with cold muscles is like pulling a rubber band out of the refrigerator and stretching it out - it will most likely break.  Ouch!  Dynamic stretching will help warm up your joints prior to your workout.  

Once your workout is over, shoot for some static stretching and feel free to add in some ballistic stretching too.  Do this within 10 minutes of finishing your workout when your muscles are warm.  Again - stretch to a a small amount of discomfort, but NO PAIN.  

Stretching is extremely important.  It will help increase your flexibility, which will increase your performance and strength.  It's a major part of working out and should not be taken lightly.  If you have enough time to workout, you have enough time to include stretching in your routine as well.  

Happy stretching!

Never Give Up, No Matter What

Such a common phrase can have many stories and I'd like to share one with you about someone I know who defines never giving up - no matter what.

Julie Silverman is a dear friend of mine who has lost 120 lbs and is one of the most active people I know. She recently competed in a Duathlon, which consisted of a 2 mile run, 11 mile bike, and another 2 mile run. The story she shared with myself and others regarding this race is truly inspirational and amazing, and I'd like to share it with all of you.

"Post race report! I did my first Duathlon this weekend and thought I would post some of the gory details for the benefit of those of us who might want to exercise more but are intimidated by the gym, fitness classes or (heaven forbid!) signing up for a race like a 5K.

I ended up finishing dead last out of a field of 228 finishers. Am I embarrassed? Hell NO! There were 250 total participants. Some didn't show up and some that did show up didn't finish. And I am willing to bet that NONE of them were fighting off iron-deficiency anemia.

I started out slow on the run. After the first half mile I was at the back of the pack. I noticed a few gals ahead of me were slowing down. I tried to muster up a run to catch up with one particular gal. I was going to ask her if she wanted to speed walk together. I got about 10 feet away and she took a hard right into the grass, down a hill and into the parking lot. She quit. That made me really sad, but I kept going.

On the bike ride I passed a gal whose rear brakes had fallen apart. She was out of the race. Then there were hills. LOTS of them. I cursed out loud up each one. Glad I was at the back of the pack so no one could hear me. At mile 8 I saw a younger fit looking gal pushing her bike up a hill. I thought "Oh no. Her bike must be broken." At the top of the hill she got on and started riding again. Bike was fine. She was struggling. I eventually passed her and told her to keep going, she was doing great.

When I got back to the transition area I found that some jackass had squatted in my spot on the bike rack. That cost me at least a minute trying to find a different spot to park my bike. Grrr! Then I ran again.

As I rounded the last corner there were at least 20-25 volunteers waiting for me at the finish line screaming like crazed fans and a rock concert! I got high fives and hugs galore! And a shiny finisher's medal. I was high as kite on life.

When I looked at the results later and saw that I finished last I realized that there were many behind me who didn't finish. I didn't feel intimidated or embarrassed about being last. I felt proud. This was a tough field of really good athletes and I made it. It was awesome!

Now get out there, move and do something awesome!"

-Julie Silverman

Julie, a big THANK YOU for sharing such a wonderful story and allowing me to share it with those who follow Mom to the Max.  I am very proud of you and even more proud to call you my friend.  I think I speak for many people when I say you truly are an inspiration!