So if stretching isn't the be-all and end-all of muscle health, what's the alternative?

New practices point to the value of "dynamic stretching." Dynamic (or active) stretching involves mobilizing the muscles, rhythmically, repeatedly, and gently, taking them to the limits of their range of motion (at that time).

It alternately contracts and stretches the muscles involved. This not only stretches the muscles, it also wakes them up, warms them up, and moves fresh blood and lymphatic fluid through them. And that's what they need to stay healthy, supple, and pain-free. Yup, it's a variation on the old adage to "use it or lose it."

How to Do Dynamic Stretching
One of the cool things about active stretching is that it's pretty intuitive. Most of us just naturally move a muscle that needs moving. If we've been sitting for a long time, we stand up and yawn and stretch our arms, our chest, our back. It feels good!

So, say your neck is stiff. Gentle neck rolls (circles) are a natural dynamic stretch for that. Lower leg or foot problems? Try foot circles. Lower back issues? Try pelvic circles. See--this is not rocket science here.

The key points are:

1. gentleness: It should feel good, not ever painful; and

2. repetition: We're talking a lot here to make it useful: say 20 per side or per direction 1-3 times per day, for maintenance; or 30-50 repetitions per side or direction, 1-3 times per day for injury healing.

3. range of motion: Take the muscle through the fullest range of motion that you can without causing pain. The range of motion available to you should increase as you go, and stiffness and pain should recede.

4. if it doesn't feel good, or is exhausting, back off and don't push so hard. Remember: be gentle with yourself. Repetition, not intensity, is the thing here.

You can get creative, gently exploring your body's movement capabilities with any particular muscle, limb, or joint. Turn on some music and call it dancing!

Specific Active Stretching Exercises
For specific dynamic stretches, see "Appendix C" in Vancouver B.C. health writer and massage therapist Paul Ingraham's great article "Mobilizing!" (And thanks to Paul for many of the ideas in this article.)

Copyright 2011 by Nancy Hausauer, 706 Sixth Avenue, Tacoma, WA 98405, 253-686-1214

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