5 Things you need to know about STRETCHING!

What I found out was I didn't know how to stretch. Now did I flail around and hold some position for 30 seconds to a minute, yes I did. I knew many stretching positions that I performed daily, but they were just so boring and the effects quickly wore off. I soon realized I did not know when to perform my stretch routines, or more importantly, when not to stretch. Shin splits would encourage me to figure it out, and figure it out quickly!

The problem was I really didn't have time to stand around and hold 40 something different stretches for 1-2 minutes at a time. Not only that, but what do you think would happen if a SEAL Instructor caught me sitting on my but stretching my hammies?!

Here are five alternatives that I found were fun and more effective:

• YOGA

• TAI CHI

• MOBILITY WOD

• ECCENTRIC QUASI ISOMETRIC HOLDS

• TRIPHASIC TRAINING

Yoga offers amazing benefits to your health not only physically but, mentally too. It really helps build a stable platform of balance. You should incorporate an end of day YOGA routine at least three times a week. While in BUD/S we did it as a class every Sunday, the routine was led by a prior SEAL Instructor!

Tai Chi can be an awesome tool that connects with the warrior spirit. The movements and breathing exercises help center a warriors mind as they move through different defensive and offensive techniques. You can perform a Tai Chi routine at any time of day, at least 1-2 times per week.

Mobility WOD is a great approach to pre-workout routines. It emphasizes the importance of preparing the musculature for the athletic event you are about to engage in. It has be defined by a Doctor of Physical Therapy by the name of Kelley Starret. His methods have been proven to decrease the injury rate of military operatives. These routines can be performed daily upon waking up.

Triphasic Training was redesigned by Cal Dietz, a Head Strength and Conditioning coach at the University of Minnesota. Triphasic Training results may affect power training and specific warm-up strategies used in ballistic sports activities, with increased emphasis placed upon the antagonist muscle groups. It would be a great idea to incorporate some of these methods into your daily pre-workout routine as well.

ECCENTRIC QUASI ISOMETRIC has not yet proven to be as scientifically valid as some of the other methods described above, however the concept is similar to the Triphasic Training model. Some early adapters have expressed a stabilization in vital power positions like the Squat and Romanian Deadlift. As this method is still new and developing I would limit it to once a month until these methods have been proven.

References:

May, T. (2007, August 23). Buckeyes finding real men do yoga: Football players enjoy benefits of stretching. Columbus Dispatch, The (OH).

Wang, Y. T., Huang, G., Duke, G., & Yang, Y. (2017). Tai Chi, Yoga, and Qigong as Mind-Body Exercises. Evidence-based Complementary and Alternative Medicine: eCAM, 2017.

Starrett, K., & Cordoza, G. (2013). Becoming a supple leopard: The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. Victory Belt Pub.

Siff, M. C. (1993). BIOMECHANICS: Understanding the Mechanics of Muscle Contraction. Strength & Conditioning Journal, 15(5), 30-33.

Dietz, C., & Peterson, B. (2012). Triphasic training: A systematic approach to elite speed and explosive strength performance. Bye Dietz Sport Enterprise.

Gaddour, B. J. (2015, June 28). How 'Eccentric Quasi-Isometrics' Can Make You Bigger and Stronger. Retrieved February 21, 2017, from http://www.menshealth.com/fitness/eccentric-quasi-isometrics

Lowe, W. (2009). An alternative approach to stretching. Massage Today, 9(11), 4p.