Stretching improves Cardiovascular Health.
Wait. WHAT?
We've come across a lot of innovative sports science research over the years, but this one took us by surprise. At BBS Training Academy, we are well acquainted with the benefits of stretching for better movement, pain management, athletic optimisation, aesthetics, and overall health, and we love to make this information more accessible to coaches.
But this specific link between STRETCHING and CARDIOVASCULAR HEALTH was not something we expected - yet, once we thought about it, we realised it makes complete sense.
The idea that better mobility benefits our circulation & oxygen distribution is a plausible consideration, but recent studies shows clear patterns of improvement in our cardiovascular health linked to stretching and mobility training.
Why does this matter? With the increased rates of athletes and recreational runners suffering from cardiovascular problems, and even heart attacks, the question that is being raised is how much cardio is too much cardio?
Stretching improves Cardiovascular Health: How does it work?
THE STUDY: The Efficacy of Stretching Exercises on Arterial Stiffness
The International Journal of Environmental Research and Public Health, 2020, 17 (16), 5643
Full study available here: https://www.mdpi.com/1660-4601/17/16/5643
(Quote from abstract) "Aerobic exercise is known to reduce arterial stiffness; however, high-intensity resistance exercise is associated with increased arterial stiffness. Stretching exercises are another exercise modality, and their effect on arterial stiffness remains unclear. The purpose of this study was to determine whether stretching exercises reduce arterial stiffness in middle-aged and older adults."
Their conclusion: "Our meta-analyses demonstrated that stretching exercises reduced arterial stiffness, HR, and DBP, and improved endothelial function, which are crucial parameters of arteriosclerosis in middle-aged and older adults."
How does this apply to athletes and fitness?
We already know from previous studies that stretching helps to release the stiffness in the body - our muscles, joints, tendons, and connective tissues (fascia) - but now we know that it has a direct impact on our arteries!
Arterial stiffness is the loss of elasticity in the arteries, which reduces their ability to accommodate blood flow, increasing blood pressure and making the heart work harder. This can have a negative impact on the cardiovascular system, and in sports people whose hearts already work hard out on the field/on the court/in the gym, this can be very dangerous.
Athletes and the active population, especially those involved in intense or long-term training, are generally at lower risk for common cardiovascular issues. However, certain cardiovascular problems can be more prevalent in sports people or unique to athletes. These can include:
1. Athlete's Heart
An enlargement of the heart, particularly the left ventricle, due to an increased demand for pumping blood. While this is usually a normal adaptation, in some cases, it may be difficult to distinguish from pathological conditions like hypertrophic cardiomyopathy (HCM).
How lowering arterial stiffness helps: Because Athlete’s Heart is a normal adaptation to exercise, improving the flexibility of the arteries won’t stop it from occurring, but it will help prevent the condition from turning pathological by reducing unnecessary strain on the cardiovascular system.
2. Arrhythmias (Irregular Heartbeats)
3. Sudden Cardiac Arrest (SCA)
4. Hypertrophic Cardiomyopathy (HCM)
5. Myocarditis
6. Atrial Fibrillation (AFib)
7. Overtraining Syndrome
TL;DR: Arterial stiffness is closely linked to elevated blood pressure and the increased workload on the heart. By improving arterial stiffness, you can reduce the risk of developing many complications related to blood flow, pressure regulation, and heart rhythm.
In summary, PREVIOUS research has shown that stretching:
Helps us relax
Stimulates our skin to make more collagen
Results in the body tissues becoming more elastic (organs, tissues, muscles)
Encourages cartilage regeneration (at a mild intensity of stretching and movement)
Can help us manage muscular pain (with the correct practice)
NEW research shows that stretching:
Helps our arteries become more supple and pliable
Reduces the heart rate, reducing the effects of heart disease.
The direct cause wasn’t pinpointed, but the researchers suspect that our tissue cells are becoming more efficient at absorbing and utilising oxygen when we stretch. Isn’t that amazing?
(For the science lovers: It's suspected that these changes are triggered by reduced sympathetic activation, an increase in fibroblast production (cells that make collagen) in the surrounding fascia, a stimulation of antioxidant enzyme production, and enhanced production of nitric oxide [NO] in the endothelial cells, increasing our ability to absorb and utilise oxygen.)
Now you have ANOTHER reason to head to your stretch/yoga/Pilates/barre/flow/tai chi class - improving your cardiovascular fitness!
“So can I just stretch instead of doing strength training and cardio?”
Stretching without strengthening leads to hypermobility. This means we become over-bendy and risk joint injuries. In fact, overstretching can lead to just as many problems as no stretching at all. Stretching without strengthening is like growing a plant with water but no sunlight. The Yin without the Yang. All sugar, no spice. As cliché as it sounds, it’s about balance. Strength and flexibility are friends. Long AND strong.
Your muscular system and cardiovascular system also need a boost to improve other aspects of your cardiovascular health. Supple arteries are just one part of the picture, though; your heart and lungs need the workout as well. So it’s important to engage in a heart-rate-raising activity for at least 45 minutes, at least 2 or 3 times per week. This can (but doesn’t have to) include a trip to the gym. Running around the park with your children most definitely counts, or playing frisbee on the beach, or even dancing all night!
But before you go pull on your hamstrings, remember that in order to get real benefits here, we should always employ a gradual approach to our flexibility training. If you’d been a couch potato your whole life, would you start off your exercise routine with a CrossFit workout on day 1? Hopefully not! You need to GRADUALLY adapt your training for your body to benefit from any changes you make.
Stretching is the same. You don’t want to hop off of your couch and land in the splits, and you shouldn’t force yourself to do something you don’t enjoy! There is a whole menu of options that can be right for you depending on your current level and your goals - dynamic, static, ballistic, passive, proprioceptive neuromuscular facilitation (PNF), eccentric loading, eccentric fatigue, mobility training, myofascial release, myofascial gliding…
HELP. Does it have to be that complicated?
Not at all - the main thing is to try and stretch consistently, in a way you enjoy!
If you have no idea where to start, why don't you try this stretching sequence for your shoulders, chest, and back? A dynamic yet controlled approach to stretching that helps you to shake off the cobwebs and unlock stiff areas is a great place to start. You can come back for more when you're ready to level up!
Main Takeaways
You can now stretch safely knowing you're also supporting your cardiovascular health!
Be cautious of anyone offering you The Solution to flexibility - there's no BEST way to stretch!
You can train flexibility effectively by combining approaches that account for your unique goals.
For support on your stretching journey or help coaching your team, you can register for our eLearning course for coaches, LONG & STRONG Flexibility Training Foundations, which is open for enrollment. For more information & course syllabus, go to https://www.bodybeforeskill.com/LS-functional-flexibility-course
