S T R E T C H I N G: The Truth

There are a couple schools of thought relative to stretching. One school says "why," and my school says because flexibility training helps alleviate joint pain, back pain, reduce muscle soreness, reduce stress, aid in workout recovery, loosen tight muscles, improve posture, increase functionality, increase range of motion in joints, and possibly help your social life. Got me?

This young lady spends an hour a day stretching. You don't need an hour a day, but you should stretch everyday. That does not mean a full blown hot yoga routine. It means a few short, effective stretches for; muscles you know are tight, muscles associated with those you know are tight, your calves, hamstrings and core. I include the latter three because; if your calves are tight, that contracture can cascade up through your hamstrings and into your low back. (A virtual show of hands here, who among you has some back pain?) Your core muscles are always in use, and are inclined to some tightness somewhere. It is a good idea to keep the core muscles flexible if for no other reason than eliminating some possible causes of back pain.



To better understand how a muscle functions, look at the basic physiology of stretching. (Use the links for further clarification.) Keep in mind that a muscle can be stretched to 1.5 times its resting length. For example, an 3 inch muscle can be effectively stretched to 4.5 inches. The stretching of a muscle fiber originates at the sarcomere, the smallest unit of contractile property in a muscle. As a muscle contracts, down in those sarcomeres, the area of between the thick and thin myofilaments (tiny protein threads) increases. This is why a muscle looks bigger when you "flex" it. Now, as a muscle stretches, the area between these tiny protein threads actually decreases allowing the muscle fiber to lengthen. It's kind of like a balloon; stretch it, it gets longer and thinner. When you can get all these fibers lengthening together, you have an effectively stretched muscle. (proper credit to the brutally thorough Brad Appleton) The key to getting as many fibers as possible to stretch is relaxation of the muscle. There is a realignment of those muscle fibers when you stretch them. They are reset in a way, similar to how a chiropractor resets, or realigns your spine.

Before I discuss the "how to," I need to mention my two cardinal rules:
1. Relax into and through your stretches. You must think of allowing a muscle to stretch, not forcing the stretch.
2. Never bounce during stretching. When you bounce during stretching you are triggering the stretch reflex. Your muscle recognizes the "abnormal" lengthening and attempts to protect itself by contracting, nullifying your attempt at a stretch.

The first step to stretching a muscle is to locate the muscle to be stretched. Easier said than done. I have listed a few sources below for reference so that you can get a visual of skeletal muscles and what their responsibilities are in terms of joint movement. A short cut to learning the anatomy is to examine which way a muscle moves when you are working it, say, doing a push up. You want to stretch your chest, and during a push up your arms move toward you. Stretching a muscle occurs when you move that relaxed muscle past its resting length in the opposite direction it moves when it's working (bearing weight.) With that in mind you now know that to stretch the chest you move the arms away from it.

Next, find the area of zero tension, maximum relaxation of the muscle. The muscle must be unloaded, meaning, it is NOT bearing any weight. The worst example of this is when I see a runner stretching hamstrings with a leg up on a wall. Very inefficient in that the muscle he thinks he's stretching is actually bearing some of his own body weight. He might feel a stretch there, and might be stretching the muscle somewhat, but there are other ways much more effective and less likely to cause an injury. One of the reason some folks don't stretch is because they have gotten injured during stretching.

Step three is to locate the muscle's resting length. Resting length is a muscle's maximum isometric tension. Isometric meaning static contraction - no movement. When you get out of bed in the morning and raise both arms to a letter Y and down to a letter T, you are sort of reaching resting length in your chest and biceps. If you really "force" that movement, you are stretching those muscles. But you are stretching them past their resting length. To reach a muscle's resting length, gently activate the muscle on its opposite side. For example, if you want to reach resting length in your chest, gently pull your shoulders back.

And now, the stretch: while applying slight, but increasing pressure against the resting muscle, relax, exhale, and allow the muscle to lengthen. Let that muscle go. You must relax during this phase and allow the muscle to stretch. A relaxed muscle will lengthen, it's just up to you to fight the urge to force it to stretch. At the point when you feel you are about to experience pain, slowly back off of the stretch. That's it, the muscle is stretched.





You never want to feel pain while stretching. You want to stretch a muscle to the point of, but not to pain. As you become more flexible your "threshold" and your range of motion will increase. You will be able to stretch farther without reaching the point of pain.

As you get more familiar with these steps you will stretch more effectively, and achieve more stretches in less time.

Keys to effective stretching:

Once you allow the muscle to lengthen, the stretch is over. Release and stretch again.
Your muscles have no concept of time, the a stretch does not need to be held for a long time. If you do the technique properly, a muscle can be effectively stretched in 2-4 seconds. Do the 2-4 second stretch 2-4 times.

You want to feel the stretch over the full length of the muscle, not on the joint. For example, when you stretch your hamstrings you want to feel the stretch in the entire back of your thigh, not in back of your knee. Don't force the stretch, allow the stretch, gradually.

A few excellent sources for:
stretching anatomy,
stretching method and form,
stretching for back pain.

Fanfare for the Common Abs

This will be a three part entry to address two ab related myths, offer advice for core training, and a nutrition plan.

Myth #1 - Common client question: I need to train my abs every day, right?
First, just which abs are we talking about?
There are four compartments of muscle that compose the core/ab musculature. When most people refer to their core or abs they are talking about the rectus abdominus, the abdominals they see in the mirror, that six pack every one craves. This is the muscle that is working when you do crunches or sit ups, the torso flexor. It is responsible for about 25 degrees of torso flexion, or bend. That's it. Any more than 25 degrees of torso bend and that muscle goes into an isometric (static) contraction and then your hip flexors take over to bring you the rest of the way up into that full sit up. Quick tip: Don't crunch all the way up. You can train that muscle much more efficiently by bending no more than 25 degrees. What's 25 degrees? Crunch up until your mid back is off the floor or ball. That is a good gauge. 

Your abdominal muscles are skeletal muscles. They are intrinsically the same as all of your other skeletal muscles. They need rest as much as they need work. Therefore, when they are tired, they need to be rested. Proper rest is very important in increasing your fitness. In my training, with my clients, or when I workout, I usually work each muscle group to or near to exhaustion. This includes the abs (core). The abs are very crucial to the structural integrity of your spine. This is why we call them core muscles. They are active in virtually every movement you make, whether you're in the gym, coughing, doubling over in laughter or getting out of bed. They function not just to move joints, but also to support them, namely your spine. When you contract your abs, and I mean your entire core, bear down and exhale, your entire abdominal compartment contracts around your spine to support it. This is the main reason why your trainer tells you to exhale on exertion. In fact, if you are not breathing properly or holding your breath while performing an exercise, you are not allowing your core muscles to meet one of their key responsibilities; aligning and protecting your spine. If you isolate and exhaust these muscles one day and don't rest them for at least a couple of days, not only are they not capable of doing more work, i.e. stronger, they are not able to fully function as supporters of your spine. It is here that you are most prone to an injury. Weak, tired core muscles are the enemy of the healthy back. Rest. Take at least two days between isolated core workouts. Your back will thank you.

To be continued.....................


On deck:
Welcome Back My Friends to the Belly That Never Ends
Myth #2 - Sit Ups vs. the Fajita Tumor

Before Atlas Shrugged, He Strengthened His Core

In a previous entry I mentioned how strong abdominals can help in curing or preventing back problems. The operative word here is "help." Strengthening the core is an essential piece of the puzzle, but sometimes there are additional changes you may need to make. Many things can cause back problems; being overweight, disc disease, scoliosis (curvature of the spine), poor posture, poor seating, Xbox, laziness, and downward the spiral goes. It's amazing how many folks come to me and say their back goes out all the time, what can they do. The first rule is that YOU need to go out more than your back does. So on and on I go making a living being the Saint Lydwina of prolonged back pain, when all I really did was get them off their couch or Craig's List.

The first hurtle in conquering back pain is to determine its cause(s). Locating the cause of your back pain and developing a core training routine can help in eliminating some of its symptoms.

To find out what might be causing the problem take a look at these:

Do you have scoliosis or some form of disc disease? In many cases scoliosis can be corrected through proper therapy using, you guessed it, flexibility and core exercises.
How is your posture? Nearly all of us are born with good posture and proper execution of movements. Over time, we mess them up. As adults we don't squat to pick things up, we bend over. Big difference. Compare your posture and form to that of a child's. My 5 year-old son executes the squat perfectly. Neeeearly perfectly! Proof.


What kind of shoes do you wear? Your workout shoes need replaced more often that you think.
Were you ever in an accident that injured your back or neck?
Mattress need turned, replaced?
Are you under a lot of stress?
Do you sit for prolonged periods of time?
What type of chair do you use?
How is your body positioned at your desk?

Now, who can help you answer these questions?
A podiatrist. A podiatrist will help you answer all of those questions. He will perform a gait analysis, check how you walk, inspect your posture, and make recommendations for everything from therapy to shoes to an exercise program. A lot of back problems originate from the ground up.

The burning question: How does strengthening my abs help my back?

Any movements where you are pushing something, a door, shopping cart, a spouse, or pulling something, a door, a stubborn dog, or pulling yourself up involve contraction of core muscles. During a pushing type of movement your rectus abdominus (6 pack) and internal obliques must contract in order to stabilize your torso mainly from hyperextending or, leaning back. The same is true when you are doing any pulling type of movement. Your low back extensors and your obliques must contract to stabilize you from bending forward; another way the back is overstressed.




When your core is strong, stabilizing your back during push/pull movements is usually not an issue. When it is not strong the result is hyperextension in the back, and that causes excessive pressure on your spine. This pressure is further compounded when you have excess abdominal weight. A person with excess abdominal weight, tends toward hyperextending the back anyway simply to maintain "normal" posture. The more abdominal weight one has the harder their back muscles must work to keep them straight. This is why we see so many overweight people, mainly men, walking around looking like chemistry teachers, big belly out, arms back, wasting so much energy trying to offset the weight imbalance.
Solution: Change eating habits, get some good walking shoes, start walking, use my check list to see what's causing your back pain, and start a core strengthening program. You have a very good chance of eliminating some of the symptoms and looking better as well. Easier said than done, I know. But as Fernando Lamas said, "it's better to look good, than feel good." Maybe you can do both.

Walk, Don't Run?

I have yet to hear someone tell me they hurt their ankles, shins, knees, back or neck while walking. You don't get these types of overuse injuries from walking for exercise. Ok, you guessed it, I prefer fast walking over running for aerobic exercise. I used to be a runner so I am not anti-running, but you can accomplish just as much walking aerobically and greatly decrease the likelihood of injuries if you do it right.


Walking for aerobic exercise, and I mean fast walking, not window shopping pace, can burn just as many calories and increase your metabolism as running can. It might require a bit more frequency and time, but will be much easier on your body. How is it done? It starts with the shoes. Find a shoe store that has a staff who can determine the best shoe for you. Proper walking shoes will be gentle on your body. Set goals; if you are walking two miles, walk the second mile faster. Alter your pace so you walk fast for a while and gradually slow to a comfortable speed. You can add in jumping jacks, crunches or push-ups. This is great work for your cardiovascular system. Walk at a pace where you are slightly out of breath. Where you can talk, but it requires some effort. This will insure that you are in an aerobic zone. Use a pedometer to establish a set number of steps you want to take. Walk more, walk often.

Core Training – Strengthen Your Foundation

If you spend anytime in the gym, you’ve heard of core training. Core training is the key to a stronger midsection and possibly fewer back problems especially as you get older. To better understand what you are actually using when you are working your core, let’s look at the core muscles and their responsibilities.
The group of muscles from just below your chest to right above your waistline and all the way around your body is your core area; abdominals in front and on the sides, and extensors in the back. They maintain the structural integrity of your spine and assist in breathing. You use them every time you bend forward, to the side, twist, or lean back. They are active in virtually every movement you make, so you can see how important it is to strengthen them.




One of the best ways to work the core is with functional exercises. That is, working those core muscles through as many movements and angles as you can while involving other muscle groups at the same time. Do exercises that imitate movements you make in sports or your daily life. So instead of 200 crunches, do a crunch with a one-armed chest press, a lunge with a torso twist, or a shoulder press with a side bend. Isolated exercises are ok, but add in a few functional exercises to challenge your core even more. They burn more calories and help to create a stronger, more durable spine.

When Negative and Strength Unite

Weight bearing eccentric muscle contractions, also known as negatives, are an excellent method of increasing strength. An eccentric (ek-sentrick) contraction is one where a muscle is lengthening as it is loaded, or bearing weight. Examples include; the downward phase of the biceps curl, the downward phase of the squat, or the downward phase of the push-up. This is actually the contractile phase where your muscles are their strongest, up to 25% stronger than the opposite type of contraction - concentric, or, contraction while the muscle is shortening. This is also the area where the vast majority of injuries occur; when a person is stepping down a stair, bending forward to put on socks, reaching into the back seat, or merely sitting.

We tend to overlook the importance of eccentric contractions to instead lift more weight and trick ourselves into believing we are getting stronger. I see it all the time in the gym; guys on the bench, bouncing enormous amounts of weight off their chests in order to lift enormous amounts of weight. An effective method, until the sternum, or collar bones cave in, but brutally inefficient. This method is also very unfriendly to the spine. Lowering the bar, slowly, and instead raising it quickly is a much safer lift, and creates more strength and even some power.


Doing several sets of eccentric contractions to a muscle group will increase the strength of the muscle for both types of contractions. Try to work a set or two of negatives into your weight lifting routine. Do the negative sets in the middle of each group of exercises per body part. You will actually need to overload the weight, say, use your maximum, and do as few as one or two repetitions. Try to hold each negative repetition for 4-6 seconds. Remember, you are doing only the downward phase, not the upward one. Your core muscles are really being tested here due to the duration of the contraction, so pay strict attention to your posture and form. You are going to need to have a rack, or a strong spotter in order to set the bar down at the bottom of the contraction. Be careful, inhale during the entire eccentric contraction, and pay very close attention to your form. Do not compromise form in order to lift more weight. Be patient, the gains will come. Like the weed growing through a crack in the road; slow, persistent, strength.

Commencing Countdown, Engines On

"The point of departure is not to return."


There comes a point to a plane's takeoff roll where the pilot reaches something called the point of no return. The plane must takeoff no matter what. This is how I want you to look at your fitness plan. You have entered into an irrevocable commitment. You are going to do this no matter what. This is going to be as quotidian as bathing and brushing your teeth. (I pray you)
Let's have a look at what you need to do before you start this project.

- What is my body like now? Obviously I'm not totally happy with it, but what physical condition am I in? What do I like, what don't I like? What do I want to change?

- What factors might influence/hinder my ability to perform various exercises: heart issues, respiratory issues, medications, etc? There might be some contraindications to exercise you might not know about. If you are planning on using a personal trainer, they will need to know this information as well. These factors, combined with your present physical fitness level will help me determine what you can do in the gym.

- Get a physical exam, blood work included, to establish a baseline. Have your doctor explain those numbers to you. Most of you can improve your cholesterol, triglycerides, glucose levels and blood pressure, through exercise and proper eating. This is where genetics can influence the type and intensity of exercise you can do. Granted, there are genetic issues which may put restrictions on your methods. The ok from your doc will allow you to make tracks, not excuses. No more, "I can't do this because..."

- Rule: The more overweight you are, the more important proper nutrition is.
The exercise is important, but you have to rewire your thinking and break the poor eating habits. We form habits, then habits form us. You need to turn those bad habits on their head and re FORM yourself. Not easy, I understand, and a lot of folks are on medications which actually cause weight gain. If this is you, you need to factor that into your plan. For those of you on medications, make it one of your goals, with the help of your doctor, to be able to wean yourself off them.

- Write in a diary everything you eat and drink. You are going to hold yourself accountable for what you consume. Ahhhh, responsibility, what a concept! This method alone is effective for many people. Every couple of days, in red ink, yes, red ink, cross out all you should not have eaten and write in what you should have eaten. Your goal is to have as little red ink in your food diary as possible. How do you know what you should eat? Purchase these two books; Eating Well For Optimium Health and The New Glucose Revolution. These books will educate you on nutrition, what to eat, and how to read and interpret food labels. Following the suggestions in these books, and adhering to them, is at least half of your battle, and half of your solution.



- Set reachable goals. Set your goals incrementally; short, medium and long term. "I will to lose this much by......I will workout 5 days a week....." If you don't reach a goal, evaluate where you are lacking; still not eating properly, exercise intensity not enough etc. You don't want to over reach, that sets you up for disappointment. That is one of the last things an overweight person needs. Being in this business a while I have noticed that if people don't see results quickly, they bail. We live in an "instant gratitude" society. Unfortunately for those folks their endocrine system still has patience. You must prepare to be patient. This not a short-term commitment, but a life long one. Remember, you are rewiring, forming new habits. A three day a week workout schedule with Sunday being Mooshu Pork and Cinnamon Buns day will not cut it. SEVEN days a week. Anything less than that, if you have not done some form of exercise each day and have eaten healthfully, your goals wont be met. If you do it right, read, learn, execute and be consistent, you will get results. When you reach those goals you will set new goals.
Ok, looks easy on paper (on blog), now let's get back to the "core" issues.


Next: Somebody Set Us Up the Abs - Core training: How to, what to.