0

Add $59.97 to your cart to qualify for FREE SHIPPING!.

You have no items in your shopping cart.

2
23 Degrees
3
3 Brains
3 Crown
4
4Ever Fit
5
5% Nutrition
a
A Lil Nutty
A. Vogel
Absorb Science
Abundance
Activation Products
Acure
Advanced Omega
Aeryon Wellness
Afra Green
African Sea
Alani Nu
Alba Botanica
Aleva Naturals
Algonquin Tea
All American EFX
All Day Nutritionals
Allimax
Allkidz Naturals
Allmax
Almased
Alpha Health
Alpha Health Products
Alter Eco
Always Bearded
Amazing Grass
Amys
Ancient Secrets
Andalou Naturals
Angel Juicer
Anita's Organic Mill
Annemarie Borlind
Annie's Home Grown
ANS Performance
AOR
Applesnax
AquaOmega
AREV
Arizona Pepper
Aromaforce
Arraby's Aromatherapy
Art Of Raw
Artesian Acres
Arvindas
ASAP
Atlantic Mariculture
Attitude
Aubrey
Aura Cacia
Auromere
Avalon Organics
Axel Kraft
b
Baby Gourmet Food
Bach
Badger
Bali Sun
Ballistic Labs
Bandito's
Barbara's Bakery
Barkley's
Barlean's
Bean Body
Beauty Without Cruel
Bee 23
Bekunis
Believe Supplements
Bell
Bell Plantation
Bell's Liquids
Belsoy
Benecos
Benefits By Nature
Bernard Jensens
Better Bouillon
Biena
Bio Green Crystals
Bio+ Sources
Bio-K+
Bio-Strath
BioFen
Bioflavia
BioGaia
Bioitalia
BioSil
Biosteel
Biotics Research
Biovert
Blue Diamond
BMI
Bob's Red Mill
Body Force
Boiron
Bombay Dine
Boo Bamboo
Botanica
Botanical Therapeutic
Boulder Bake
Boulder Canyon
Bounce
BPI
Brad King
Bragg
Brain Armor
Brazil Acai
Brosia
BSN
Buck Naked Soap
Buff Bake
Bulletproof
Burke's Honey
Burt's Bees
Burts Bees
Butterfly Brand
c
Caf-Lib
Cambridge Labs
Camino
Canadian Heritage
Cannanda
CanPrev
Carina Organics
Carlson
Celebration Herbals
Celestial Tea
Celifibr
Cellucor
Celtic Sea Salt
Cha's
Cherry Bay
Chickapea
Chimes
Choice Organic Teas
Chosen Foods
Citrobug
Cleansify
Clef Des Champs
Clif Bar
Cobra
Coco Hot Chocolate
Coco Natural Air Freshener
Coconut Secret
Coffee Booster
Cold Storm
Colora Henna
Controlled Labs
Convenient Nutrition
Country Choice
Country Fresh
Crate 61
Crickstart
Crofter's Organic
Crofters Organic
Crumps Naturals
Cultures For Health
Curelle
Cyto Matrix
CytoSport
d
Dabur
Daiya
Dandies
Dandy Blend
Daryl's Hi-N-R-G Bar
David Wholesale
Ddrops
Decode
Derma E
DermaMed
Desert Essence
DeVita
Diamond Herpanacine
Diva
Divine Essence
Doctor's First
DoMatcha
Douglas Laboratories
Douglas Labs Wobenzym
Dr. Bronner's
Dr. Hauschka
Dr. Mist
Dr. Reckeweg
Dr. Tung’s
Driverx
Dropi Icelandic
Druide
Dutchmans Gold
Dymatize
Dynamic Health
e
E3 Live
Earth Balance
Earth Friendly
Earth Mama
Earth Notions
Earth Rise
Earth Science
Earth's Best
Earth's Bounty
Earth's Care
Earthbath
Earthwise
Eat Wholesome
Eco Kid
Eco Lunch Box
Eco Nuts
Eco Pioneer
Eco-Max
Ecofam
Ecoideas
Ecozone
Eden Foods
Edward & Sons Trading
Efamol
Effeclean
Efruiti
Eli's
Elore Naturals
Emerald Health
Emergen C
Emma
En'tyce Your Beauty
Endangered Species
Ener-C
Enerex
Enjoy Life
Enlightened
Enzymatic Therapy
Enzymedica
EO Products
Ergogenics
Essential Oxygen
Essiac Canada
Ethical Bean
Every Man Jack
f
Farmer's Market
Felicetti Pasta
Ferring
Fiji
Filsingers
Finn Crisp
First Foods Organics
Fisiocream
Fit & Fresh
Fit Joy
Flapjacked
Flavor God
Fleishmann's
Floating Leaf
Flora
Flore Incense
Four OClock
Four Sigmatic
Free2b
Freeyumm
Frontier
Fuchs Tooth Brush
Fusion
g
GAB Innovations
Gaga
Galenic Health
Gamma Salt
Gandalf Spirulina
Garden of Life
Gardener's Dream
Gaspari Nutrition
GAT
Genacol
Genestra
Genuine Health
George's Aloe
Giddy Yoyo
GimMe
Giovanni
Gluten Free Bar
Gluten Freeda
Glutennull
Glutino
GNA Naturals
Go Bio
Go Macro
Go Organic
Go Raw
Goddess Garden
Gogo Quinoa
Gold Kili
Gold Top
Goldmine
Goliath Labs
Good For You
Good Gums
Good To Go
Granovita
Great Lakes Gelatin
Green Bay
Green Beaver
Green Cricket
Green Foods
Green Pasture
Green Press
Grenade
Guru
h
Hakeem Herbal
Half Pops
Hannan
Hansol Health Food
Hapi Foods Group
Happy Planet
Harvest Sun
HBS
Health Logics
Health Warrior
Healthy Crunch
Healthy Planet
Healthy Planet Gift Card
Healthy Time Organic
Heavenly Organics
Hedd Wyn
Hempola
Henna Plus
Herbacin
Herbaflor
Herbal Glo
Herbal Slim
Herban Cowboy
Herbaria
Herbatint
Herbion
Heritage Products
Hero Nutritionals
Hesh Herbals
Hi I'm Skinny
Hidden Garden
Higher Living Tea
Himalaya
Home Health
Homeocan
Honey Bar
Honeycomb Botanical
Host Defense
Hot Kid
Hot Mamas Foods Inc
Hugo Naturals
Humio
Hydr8
Hylands
Hyleys
i
I am Pure
I.M. Healthy
iChoc
Icon Meals
If You Care
iForce
IHealth
Imagine
Inari
Inca Maca
Incrediwear
Indian Life
Innate Response
Innotech
Innovation
Innovite
Integrative Therapeutics
Interactive
Interpath
Iron Kids
Iron Vegan
IronKids
j
Jamieson
Jarrow Formula
Jason
Jelly Belly
Jennie's
Jentschura
JH Biotech
Joy of the Mountains
JSK Pro
Julian Bakery
Julian Whitaker
JYM Supplement
k
Kaha Nutrition
Kaizen
Kalaya
Kaloderma
Kapok Naturals
Kare & Hope
Kay's
Kewaza
Key Brand
Kiju
Kind Bars
Knowledge House
Konjac Foods
Kosmea
Koukla
Krisda
Kwai
Kyolic
l
Labrada
Lafes
Laird Superfood
Lakanto
Lakewood
Land Art
Lanlay
Larabar
LaVigne Natural Skincare
Lavilin
Le Comptoir Aroma
Leaf Source
Lee's Ghee
Lenny & Larry's
Lesser Evil
Let's Do Organic
Libre
Life Choices
Life Flo
Lily of The Desert
Lily's Sweets
Little Duck Organics
Liv Derma Inc
Living Alchemy
Living Clay
Living Intentions
LivOn Laboratories
LivRelief
Lorna Vanderhaeghe
Love Good Fats
Lumiere de Sel
Lundberg
m
MacroLife Naturals
Mad Hippie
Madara
Made Good
Made In Nature
Maiga
Maison Orphee
Mamas Life
Mammoth Mug
Mango Complete
Manitoba Harvest
Manuka Health
MAP
Martin & Pleasance
Mary's Organics
Max Vigor
Maxion Nutrition Corp
Mayaka
Medelys
Mediterranean Org
Mega Food
Metagenics
Mier's Labs
MillCreek
Mineral Fusion
Minimal
Miracle Noodle
Modern Products
MoistStic
Monnol
Moov Cosmetics
Moringa Strength
Mother Love
Mount Hagen
Mountain Gems
Mountain Sky
Mozi-Q
MSPrebiotics
Muir Glen
Mumm's Sprouting
Muscle Mac
Muscle Maxx
Muscle Meds
Muscle Tech
Mutant
My Protein Bites
Mysore Sandal
n
Naka Herbs & Vitamins
Namaste
Nanton Nutraceuticals
Napa Valley
Nasaline
Natera Sport
Naticura
Native Forest
Natracare
Natren
Natur
Natura-A
Natural Advancement
Natural Calm
Natural Chemistry
Natural Factors
Natural Traditons
Natural Vision
NaturalCare
Naturally Dapper
Naturally Fresh
Naturally Nova Scotia
Nature Baby Care
Nature Clean
Nature Plus
Nature's Bakery
Nature's Cargo
Nature's Earthly
Nature's Field
Nature's Garden
Nature's Harmony
Nature's Nutrition
Nature's Path
Nature's Plus
Natures Aid
Natures Gate
Natures Path
Natures Way
NaturPet
Natursac
Natursource
Naturtint
Navitas Organics
Neal Brothers
Nelson Naturals
Nena Skincare
NeoCell
Neogenis
New Chapter
New Moon Kitchen
New Nordic
New Roots
New York Naturals
Newco
Next Organics
NFH
Nile Spice
Nin Jiom
Nordic Naturals
Nordora
North American Hemp Co.
North American Herb & Spice
North Coast Naturals
Northern Hives
Nourish Organic
Nova Scotia Fisherma
Nova Scotia Fisherman
NovaForme
Now
Nu-Coconut
Nu-Life
Nud Fud
Nudge Foods
Numark Labs
Nunweilers Flour
Nutiva
Nutra Bee
Nutrabolics
Nutracentials
NutraEx Foods
NutraPhase
NutraSea
NutraSea Professional
Nutrasprout
Nutravite
Nutri Biotic
Nutri Deo
Nutri-V
Nutridom
Nutrimax
Nutripur
Nutristart
Nuts 'N More
Nuts N More
Nuts To You
Nuvocare
NxLabs
o
Oak Manor
Ocean Wonder
Oh My Yummies
Oh Yeah Nutrition
Olbas
Omatcha
Ombra
Omega Alpha
Omega Juicer
Omega Nutrition
Once Again Nut
One Bar
One Degree
One Earth
One With Nature
OneCoffee
Oneka Elements
Only Oats
Onnit
Ontario Natural
Onyx+ Green
Optimum Nutrition
Orange Mate
Orange Naturals
Orga Land
Organic Cultures
Organic Garden
Organic India
Organic Traditions
Organika
Organyc
Orphee Maison
Oskri
Otto's Naturals
Our Father's Farm
Ovos
p
P28 Bread
Pacific Foods
Pacifica
Paleoethics
Pamelas Products
Panda
Paqui
Pascoe
Passion Popcorn
Patience Fruit
Patsy Pie
PBI
Peacock
Peanut Butter & Co
Peeled Snacks
Perfect Chef
Perfect Shaker
Perfect Sports
PEScience
PH Food
PharmaFreak
Phillip Adam
Phoney Baloney's
Phytogenex
Platinum Naturals
Pomona
Popcorn Indiana
Popcorners
Portland Bee Balm
Power Crunch
Power Immune
Power Plant
Prairie Harvest
Prairie Naturals
Prana
Pranin Organic
Prasad Ayurveda
Precision
Preferred Nutrition
Premier Japan
Primal Strips
Proatein
ProBar
Probiotic 4 U
Procera
Progressive
Progressive Sport
Promax
ProMera Sports
ProSupps
Prosups
Protein Edge
Protes
ProVantex
Pukka Herb
Pur Gum
Pur Naturals
Pure Encapsulations
Pure Fit
Pure Organic
Pure Saffron Company
Pure Wrap
Pure-le Natural
Purely Bulk
PurelyWild
Purest
Purica
Purity Hemp
Purple Frog
PVL
q
Quantum
Quantum Nutrition
Que Pasa
Queen B Kitchen
Quest
Quest Bar
r
R.W Garcia
R.W.Knudsen
Radius Toothbrush
Rain Coast
Raincoast
Raw Revolution
Raw Vitality
Real Aloe
Real Health Superfoods
Rebels Refinery
Redcon1
Redfeather
Redmond
Redmond Real Salt
Regulat
Renew Life
Renewal Wellness
Reserveage Organics
Restless Legs
Restorative Formulations
Rhinolaya
Rice Select
Rice Universe
Ridgecrest Herbals
Righteously Raw
Ripped Femme
Rishi Tea Organic
Rival Us
Rivalus
Rizopia
Road's End Organics
Rocky Mountain
Rogers Sugar
Ronnie Coleman
Roo'Bar
Routine
Royal Nuts
Rx Balance
s
Saf Slim
Sagee
Salba
Salon Pas
Salus
Sambucol
San Zenone
San-J
Sanctum
Santa Cruz
Sante
Santevia
Satya
Schar
Schinoussa
Schmidts Naturals
Schuessler
Scivation
SD Pharmaceuticals
SDs Tea
Sea Buckthorn
Sealicious
Seapoint Farms
SeaRich
Seasnax
Sejoyia
Sencha Naturals
Sensible Portions
Senza Care
Sequel
Sequence Health
Sesmark Foods
Seven Cream
Seven Seas
Seventh Generation
Shady Maple Farms
Shea Terra
Shea's All Natural
ShenMin
Shikai
Shoosha
Sibu
Sierra Sil
Silca
Sili Squeeze
Silkeny
Silver Lining
Similasan
Simply 7
Simply Clean
Simply Natural
Simply Organic
Simply Protein
Simply Stevia
Sisu
Skin Essence
Skinny Pop
Skinnychews
Skratch Labs
Slim Leaf Brand
Slow Sea
Smart Sweets
Smartbite
Smarty Pants
Smile Natural Foods
Snack 21
Snack Factory
Snax 21
So Delicious
So Young
Sobaya
Solar Gold
Solar Raw Foods
Solaray
Soleil D'Or
Solo
Sovereign Silver
Sow Good
Spaa Cuisine
Spatone
Spectrum Naturals
Spoonk
Spoonk Space
Sproos
Sprout Living
Spry
Square Snacks
St. Dalfour
St.Francis
Stash Tea
Static Eliminator
Steaz
Stephano's
Stevia International
Strauss
Stubb's
Stur
Substance
Sukin
Sun Brand
Sun Chlorella
Sun Force
Sun Start
Sun Warrior
Sunbutter
Suncoat
Sundhed
Sunshine Farms
Super J's
Super Leaf
Super Seedz
Supreme Protein Inc.
Surf Sweets
Suro
Suro Biosambucus
Surya Brasil
Suzie's Good Fats
Sweet Pea
Sweetseeds
Sweetsmith Candy
Swiss
Synergenex
Synergy Organics
t
T-Zone Health
Takeya
Tapko Tea's
Tart Is Smart
Taste of Nature
Tasty Bite
Taza Chocolate
Tazo
Teeccino Caffe
Tega Tea
Temple Bars
Terra Chips
Terry Naturally
Tested Nutrition
Thai Kitchen
Thayers
The Better Brownie
The Ginger People
The Good Bean
The Gym Chef
The Seaweed Bath Co
The Soap Works
THEO
Theobroma Chocolate
Thera Neem
Thera Wise
Theraneem
Thermo-Lean
Think Products
Thomas Utopia
Thompson's
Thorne Research
Three Farmers
Thursday Plantation
Tinkyada
Tints of Nature
Tolerant Pasta
TOMs of Maine
Total Body Collagen
Trade Technocrats
Traditional Medicinals
Triple Leaf Tea
Trophic
Tru Joy Sweets
Tru Roots
True Lemon
Tutti Gourmet
Two Hills Tea
Tyrrell's
u
U-Dream
Udi's Bakery
UHTCO
Ultimate Nutrition
Umac
Uncle Bill
Uncle Lees
Unda
Unheated Honey
Universal Nutrition
Urban Juve
Urban Spa
USP Labs
Uthco
Utiva
v
Van Dyks
Veeva
Vega
Veganly Vitamin
Vege Hut
Veggie Go's
VegiDay
VerMints
Vibrant Health
Vicco
Vita Coco
Vita Day
Vitality Products
Vitamost
Vitanherbs
Vitargo
Viva Nutraceuticals
Vivani
VPX Nutrition
w
Waist Away
Walkers
Wallace Farms
Wan Ja Shan
Wasa Crispbread
Way Better Snacks
Wedderspoon
Weeds & Seeds
Weleda
Wellesley
Wellness Bites
Whole Alternative
Wholesome Sweeteners
Whyoming
Wild Country
Wild Rose
Wilderness Family
Windy Hill
Wipro
Wisdom Natural
Wizard Sauces
Wize Monkey
Wolfgang Puck
Women Sense
Woolzies
World's Best
Wowbutter
x
Xlear Inc
XO Baking
XP Labs
Xylitol Canada
Xymogen
y
Yofit
Yoga Chips
Yogi Tea
Yogourmet
Your Fitness Dish
YouTheory
Yummy Earth
Yup Brand
z
Zax's
Zazubean
Zeroodle
Zevia
Zico
Zing Bar
Zorah
Zorah Biocosmetics
Zukes
The Great Stretching Debate
March 20, 2017 male , female , teen , 20-39 , 40+ , Weight Loss , Muscle Building , Healthy Lifestyle

The Great Stretching Debate

By Tom Holland, MS, CSCS, CISSN

“To stretch or not to stretch, that is the question.”

Of the incredible number of confusing topics in the world of fitness, stretching is absolutely in the top ten. Like so many other hotly debated exercise subjects, it seems we are constantly bombarded with articles supporting both sides of the argument. Yes, you should stretch. No you shouldn’t. Completely contradictory conclusions that lead you to ask, “Well, which is it?”

While there are numerous types of stretching modalities, you are likely most familiar with what is known as static stretching. It’s been around for decades, your parents and grandparents did it, and you probably did it in gym class and during sports from a young age. It simply entails holding a position like touching your toes (to target the hamstrings), or pulling up on a foot while standing (to stretch the front of your thighs). The static form is the one that is the most hotly debated when it comes to stretching.

Being the exercise science geek that I am, I could happily dive deep into the specific studies on static stretching, discussing things like sample size, research methods and statistical significance. But if I did, your eyes would almost immediately glaze over and you would quickly abandon the article and start checking your Facebook status or reading something else. So I won’t, and truthfully there is no need. The debate on stretching can be clarified by looking at a few simple real-world facts:

THERE ARE FIVE COMPONENTS OF FITNESS

In the world of exercise science there are five specific components widely agreed upon that together can support fitness: Muscular strength, muscular endurance, cardiorespiratory endurance, body composition and, yes, flexibility. Flexibility, the ability of your body to move through its optimal range of motion, is thus an important component of our physical health. One of the primary ways that you can maintain your flexibility is through stretching.

INACTIVITY LEADS TO TIGHT MUSCLES 11Berg HE, Eiken O, Miklavcic L, Mekjavic IB.(2007). Hip, thigh and calf muscle atrophy and bone loss after 5-week bedrest inactivity. Eur J Appl Physiol. 2007 Feb;99(3):283-9. Epub 2006 Dec 22.12Bloomfield SA. (1997). Changes in musculoskeletal structure and function with prolonged bed rest. Med Sci Sports Exerc. 1997 Feb;29(2):197-20613http://www.acefitness.org/acefit/healthy-living-article/60/1478/why-do-muscles-tighten-up/

Thanks in large part to the advances in technology, most of us are sitting more and more, and moving less and less. This is not good. Your body was not designed to be still and the more time spent being inactive, the more health problems can arise. Another negative side effect of increased time spent sitting is tight muscles. Staying in the same position for hours upon end, day in and day out, can lead to shortened and tight hips, lower backs and more. One simple yet effective way to counteract the deleterious effects on our muscles from sitting? Stretching.

ACTIVITY LEADS TO TIGHT MUSCLES 14Page, P. (2012). CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION. International Journal of Sports Physical Therapy, 7(1), 109–119.15http://www.acefitness.org/acefit/healthy-living-article/60/1478/why-do-muscles-tighten-up/

It may seem counterintuitive after discussing how inactivity can lead to tight muscles, but, yes, physical activity can also have the same harmful effects on your flexibility. This is especially true when you engage in the same type of exercise on a regular basis. Running, cycling, swimming – you name it; when you perform the same repetitive movements over and over, utilizing the same muscles in the same way, problems can arise. This is one of the reasons why it’s so important to engage in numerous forms of exercise; changing the muscle recruitment patterns helps to naturally prevent flexibility issues from occurring. But, regardless of the type of exercise you engage in, muscles will become tighter and stretching will help maintain your flexibility.

BECOMING INFLEXIBLE IS NOT INEVITABLE 16Bandy WD, Irion JM, Briggler M. The effect of time and frequency of static stretching on flexibility of the hamstring muscles. Phys Ther. 1997;77:1090-1096.17William D. Bandy, Jean M. Irion, Michelle Briggler. The Effect of Static Stretch and Dynamic Range of Motion Training on the Flexibility of the Hamstring Muscles Journal of Orthopaedic & Sports Physical Therapy 1998 27:4, 295-300

It is indeed true that your chronological age is just a number. You have some control over the age-related physiological changes that happen as you age, especially those that correspond with the five components of fitness, including the loss of muscle mass (body composition), loss of muscular strength and loss of flexibility. Sarcopenia, the loss of muscle mass as you age, can be slowed when you engage in strength training and eat adequate amounts of protein.18https://www.dovepress.com/prevention-and-optimal-management-of-sarcopenia-a-review-of-combined-e-peer-reviewed-article-CIA Maintaining your flexibility is one of the five components to maintain as you age, the key being to keep active while practicing a consistent stretching routine.19http://www.todaysdietitian.com/newarchives/090112p62.shtml

TIGHTNESS CAN LEAD TO DYSFUNCTION

Your body’s a very smart machine, yet it is only as strong as its weakest link. Your body is designed to function as a well-oiled kinetic chain, which simply means that movement in one part of your body sets off a chain of events that affects other parts of your body as well. When muscles are tight and unable to move in their range of motion, it can upset the natural movement patterns, resulting in discomfort and pain. It is therefore imperative that you maintain flexibility throughout your entire body to help keep your muscles performing well.

So, what kind of stretches should I do, and when?

While the debate concerning stretching will indeed continue, top organizations like the American College of Sports Medicine20Garber, et al., (2011) Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Medicine & Science in Sports & Exercise: July 2011 – Volume 43 – Issue 7, pp 1334-1359 agree on a few simple guidelines when it comes to static stretching:

  1. Stretch all your major muscle groups
  2. Hold each stretch for 15 to 30 seconds
  3. You should feel a gentle stretch, not pain
  4. A great time to perform static stretching is after exercise, when the muscles are warm

True physical fitness comes from balance, from doing a little of everything on a regular basis. This holds true for cardiovascular exercise, strength training, and, yes, stretching.

References: https://myvega.ca/blog/great-stretching-debate/


comments powered by Disqus