AboutBrad Walker (The Stretch Coach) Expertise I'm more than happy to answer any questions relating to stretching and flexibility. Including how to use stretching to improve your athletic performance, prevent sports injury and aid in the recovery of sports injury.
Experience I'm an internationally recognized stretching and sports injury consultant with 20 years of practical experience in the health and fitness industry. And the founder of (The Stretching Institute).
Organizations Sports Medicine Australia
Publications I've written 5 books on stretching, flexibility and sports injury, including... The Stretching Handbook (ISBN: 978-0958109338), The Anatomy of Stretching (ISBN: 978-1556435966) and The Anatomy of Sports Injuries (ISBN: 978-1556436666). Plus, I've had numerous articles published at About.com, Athletes.com and BodyBuilding.com.
Education/Credentials I'm a health science graduate of the University of New England, with post graduate accreditations in athletics, swimming and triathlon coaching. I've worked with elite level and world champion athletes and I lecture for Sports Medicine Australia on injury prevention.
Past/Present Clients I've worked as assistant coach to Miles Stewart (World Champion Triathlete) and Mick Doohan (World 500cc Motorcycle Champion). Plus I've worked with countless other athletes from sports as diverse as roller-skating, squash, and cycling.
Question QUESTION: Hello! I am a 31 yr old Navy jet pilot with some questions about stretching. I'm 5'9 175lbs and I have always been an athlete (former competitive tennis player) and was into non-competitive body building for a few yrs in my mid/late 20s. I go to the gym on a semi-reg basis now (about 5 days a week for a few months, then will slack for a month or 2, then back again). I have never been a very flexible person though. Stretching always bored me and the most I'd do is about 10 mins or so after cardio. These days I feel the need to stretch a lot more (especially considering my job entails pulling a lot of "g's" in the aircraft). However, I usually blow off a full stretching session and just do 5 mins of calf, hamms, and glutes. I've noticed lately that my body starts to ache with changes in the weather etc and that my muscles in my legs get very sore at night. When I wake up in the mornings I'm quite stiff. A massage every month or so helps but I'd like to be able to stretch myself out and become more flexible (hoping this will help the issue). How long should I stretch at a time? Is cold strecthing bad? How long would it take to become flexible (think dancer) stretching 5 days a week? Any other advice would be helpful and sorry for the long email!!!
ANSWER: Hi Greg
Thanks for your inquiry. It's a pleasure to help and I hope the following is beneficial.
Try to think of stretching as something that is incorporated into your workout, and not just something that's tacked on as an after-thought.
Start to incorporate some stretches into your normal exercise routines. Make sure you warm up properly first and then add a few stretches for the areas that are most tight.
To improve your flexibility, long term, try incorporating short 1 to 2 minute stretches throughout your workout. So if you're in the gym, spend the time between sets doing a few stretches.
Then at the end of the session, spend 5 to 10 minutes doing some deeper, more intense static and PNF stretching. This should be part of your cool-down.
And yes, cold stretching is bad. You should be warmed up properly before stretching.
Most of the long term benefits to your flexibility will come from the static and PNF stretching you do as part of your cool-down. You should see a big improvement within 1 to 2 months, which will probably make you more flexible than 80% of the people in the gym. But to get "dancer" flexible you'll most likely need the assistance of a trainer and 6 to 12 months.
I hope the above has been helpful. For more information on how to stretch properly and the best stretching exercises for you, visit www.TheStretchingInstitute.com
Brad Walker
Founder & CEO
The Stretching Institute
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QUESTION: Thanks for the quick reply Brad! I look fwd to checking out the site! Just a follow up question regarding the soreness or tightness I get at night. Is this normal? I feel like an "old" person! It usually only occurs when I've been out of the gym for a couple weeks. I know cold stretching is bad, but if I'm feeling my quads or glutes real tight I feel like stretching them out will make them feel better... but I want to avoid damage.
Piggy backing on that, when I'm watching TV in the living room, sometimes I jsut want to stretch and touch my toes, or do calf stretches etc. I'm assuming this is bad too?
Thanks!
ANSWER: Hey Greg
The soreness you're referring to is most likely "post exercise muscle soreness" or DOMS (Delayed Onset Muscle Soreness). This is quite common when you've been out of the gym for a while, and nothing too serious.
A little more time spent on your cool-down and stretching will help. Massage and heat is also good. And make sure you drink plenty of fluids.
Stretching in front of the TV at night is one of my favorite times to stretch. If you've been active throughout the day, you should be warmed up enough. Just start off easy and work into it. Don't push yourself too hard too soon.
Brad Walker
Founder & CEO
The Stretching Institute
---------- FOLLOW-UP ----------
QUESTION: Thanks Brad... ok, last follow up...
If I stretch in the middle of the night (i.e. if I wake up with tight legs) is that considered "cold" stretching? I'm pretty sure I can feel the difference between a light stretch and something that will pull a muscle (at least I hope so!).
Also, do you think the fact that I pull a lot of G forces in my job (blood moving down to the lower extremities) might contribute to the leg stiffness?
Answer Yes, a light stretch will do more good than harm. Use your common sense about how hard to push the stretch.
And yes, blood being forced to your legs will cause stiffness. (This is called blood pooling) Try lying on your back and putting your legs up a wall. This will help to drain the blood back to your heart.
Brad Walker
Founder & CEO
The Stretching Institute
