Should We Stretch To Warm-Up?

Should passive (static) stretching form part of our pre-activity warm-up or not? Ever since I can remember I’ve had this discussion with colleagues, clients and training partners. People usually have a firm view on the subject and stick to it doggedly.

Over the last few years the evidence base has mounted; static stretching before exercise or sport decreases performance! It decreases strength, speed and power. In addition to that, its effect on injury prevention is still controversial. Does this mean that static stretching has no place in training, not at all, it can be performed at the end of the work-out as part of a cool-down or as a stand-alone session. Static stretching increases flexibility which can improve technique and performance and may decrease injury risk.

Dynamic stretching on the other hand, can be performed as part of the warm-up as it fulfills a lot of a warm-up’s requirements. The active movements help raise the heart rate, increase blood flow to the muscles, increase muscle temperature and pliability, improve coordination and stretch muscles and tendons.

In summary, perform dynamic stretches to warm-up and static stretches to cool-down. Simple!

MBT: To Wear Or Not To Wear?

Ever wondered whether MBT shoes really work? Well, a study was commissioned by companies that manufacture rocker sole shoes. The research was carried out by a team of physiotherapists from King’s College London. 115 people with chronic low back pain (CLBP) were randomly split into 2 groups; one was asked to wear rocker shoes for a minimum of 2 hours a day and the other was asked to wear  flat soled shoes for the same duration. The subjects were followed for a year. At the end of the study the researchers concluded that “rocker sole shoes appear to be no more beneficial than flat sole shoes in affecting disability and pain outcomes in people with CLBP. Flat shoes are more beneficial for LBP aggravated by standing or walking.”

The Science Of Yoga

I recently read William Broad’s new book ‘The Science Of Yoga – The Risks and the Rewards‘. William Broad has practised yoga since 1970. He works as a science journalist and is a 2-time winner of the prestigious Pulitzer Prize. It took him 5 years to write this book. It covers the history, the origins of the different schools, the gurus that contributed to yoga’s growth, the physical and mental health benefits, the effects on fitness, injuries, therapy, sex and creativity. The book draws heavily on over a century of research and successfully puts across an unbiased view of yoga…the good, the bad and all the rest…

Some of the benefits of yoga that are substantiated by research are:

• increased telomere length (telomeres cap chromosomes and prevent gene degradation) which may help to increase longevity
• decreased inflammation
• increased production of gamma-aminobutyric acid (GABA) which acts as a feel-good neurotransmitter
• increased testosterone secretion (increases sex drive, improves mood, increases attention and sense of well-being)
• stimulation of the parasympathetic (rest and digest) nervous system and inhibition of the sympathetic (fight or flight) nervous system . This means that the metabolism will be decreased not increased and so the potential for weight gain. This may seem contrary to some of the propaganda released by yoga schools. For those that want to lose weight, engage in cardio-vascular exercise and not yoga.

Now for some of the bad…this is important to mention as it is a subject that is not often talked about. Biased yoga gurus have done such a good job of branding and marketing yoga that most of us naïvely believe that only good can come of it! Most of the injuries that occur during yoga are muscle strains and joint sprains that primarily affect the low back, shoulders, knees and neck. There are however several cases of more serious injuries such as fractures, nerve injuries and even strokes! Some of the most dangerous positions are the Head Stand, Shoulder Stand and the Plough. Extreme caution should be used when attempting these positions as they place a tremendous amount of strain on the neck. They should be modified if practised at all. It is also interesting to know that injuries don’t just happen to beginners, several prominent yoga teachers are now speaking more openly about the damage they have suffered over the years.

See my earlier post ‘Can Yoga Wreck Your Body?‘ if you would like some advice before taking up yoga.

What William Broad has managed to do is give a more informed and honest view of yoga. He has redressed the partiality that existed. Some may react by questioning whether to take up yoga…those that have practised for years may find denial easier and simply ignore the information. Personally, I think anything that educates us and gives us a clearer and fuller picture of reality is beneficial. His book has confirmed the doubts I had about certain poses.

By no means do I think we should avoid yoga, on the contrary, I think an intelligent and cautious attitude towards practice can limit any potential harm and will be far outweighed by the plenitude of physical and mental benefits.