Hula and Your Body
Stretching for the Hula Athlete

As mentioned in Part I of Hula and Your Body, muscle flexibility plays a key role in reducing risks for injury. Tight muscles limit range of motion and are prone to overstretching and strain during movement.  Even people who are too flexible are at risk for injury because their joints and movements maybe unstable. Controlled specific movements, like in hula, require both strength and flexibility for the stability and ease of the motion.

Before beginning the practice of stretching, it is important to understand the concept of the Stretch-Reflex.  When a muscle is being stretched too fast or forced beyond its flexibility, it will contract.  An extreme example of this is the knee jerk test in the doctor’s office. The hammer strikes the quadriceps’ tendon underneath the kneecap, which puts the quadriceps on a quick stretch. Instantaneously, the quadriceps contract, raising the lower leg. The Stretch-Reflex is the body’s way of protecting itself from muscle strains and tears.

Fighting against the Stretch-Reflex results in unnecessary overstretched and strained muscles, but there are ways to work with it to increase flexibility.  Here are some general tips to get more out of a stretching practice.

• Stretch with warm muscles.  Warm muscles lengthen easier, while cold muscles are prone to strain if you’re not careful. The best time to stretch is right after hula practice because your muscles are already warm. Aa hot shower before stretching will also warm muscles.
• Stretch slowly and don’t force it.  By taking your time in stretching and not forcing it, the Stretch-Reflex is less reactive because it thinks that everything is ok.  This is also why bouncing is avoided while stretching.
• Find your stretch point.  Your stretch point should be where you’re feeling a good stretch, maybe even a “good pain” --- but you're not straining. Once you find your point, even if you don’t look like you're stretching because you're so inflexible, stay there.  It’s more important to work with what you feel than how you look during stretching.
• Know when to ease up. Some signs that tell you to ease up are sharp shooting pains, especially in joints, faster
  than normal breathing, and when you find yourself holding your breath or have difficulty exhaling. Listen to the signs to avoid fighting against the Stretch-Reflex.
• Relax and breathe deeply. Increasing flexibility is about relaxation.  Breathing deeply, especially diaphragmatic breathing, will not only help with your kaheas, but will aid in an overall sense of relaxation.  Most people find it easier to deepen their stretch on the exhale.
• Hold the stretch for at least 90 seconds.  It takes time to stretch following the above steps.  Also, keep in mind that the connective web that the muscles are interwoven also takes time to stretch.  This connective tissue is called fascia and accounts for 30% of the lengthening in the stretch.
• Drink plenty of water.  Muscle and fascia are comprised of large percentages of water.  Drinking water helps retain flexibility and helps circulate waste products out of the tissue and out of the body.

Move on to Stretches for the Hula Athlete