Is That Belly Really A Belly?

Summer is my favorite time of year.  I love nothing better than a summer day at the pool--swimming, sunning, staring.  Staring?  Yes staring.  As somebody who spends most of his time looking at bodies, I simply can't help but notice--and be intrigued by--the variety of differences and similarities among people when it comes to physical structure.  No better place than the pool for a little weekend science.

One thing I've noticed is that, as people age, the gravity-induced musculoskeletal stresses that shape their bodies do so in predictable ways.  For instance, I notice that both men and women are prone to developing excessive low back arch, which could easily be mistaken (by them) for a belly (beer belly, immaculate conception, etc).

During my career as a sports chiropractor, and probably no less a result of the city in which I've chosen to practice, I have met numerous people that look into, and undergo, tummy tuck procedures, usually done in an attempt to free themselves of this suspected baggage.  On more than one occasion, I've actually gotten to observe post-vacuumed mid-sections, and I must say...I haven't always seen much of a difference.

Excessive arch (hyperlordosis)       Normal Arch

So being naturally curious, I always feel compelled to ask why.  As I mentally compare these bodies--of both the liposuctioned, yet belly-retained, and of the people that I observe poolside--I notice the downward projection of the belly button, which is more a consequence of hyperlordosis--or excessive arch--than it is of belliness (see photo to right to get better picture of what I'm talking about).

Having a reference point is a must, because I have to be sure that it's simply not normal posture (which would then, in fact, implicate the bulge as being a belly, after all--still following me?).  Fortunately, the pool where I live has a wide variety of people of every race, creed, color, size, ethnicity, sex and age.  A researchers dream!

Compared to younger people (yes, a purely subjective categorization...but I'm calling this observation, not fact), I find that older people tend to have more arch, which I ascribe to tight hip flexors.  Listen, I evaluate enough people to know that many of us, especially those with low back pain, have tight hip flexors.  I also know that a hyper-arched low back is the postural consequence of tight psoas muscles (part of the hip flexor complex)...so it's not rocket science.

Here's the point: If you find that the 'belly' you see when looking in the mirror doesn't go away no matter how many sit-ups you do, or how little you eat, and you've even been contemplating surgical enhancement, why not start by stretching?  Regular flexibility work, particularly focused on the hip flexors--psoas major, iliacus, quadriceps femoris (quads)--might just be the answer.

Gravity affects us all.  We can let it do it's thing over time (and try to counter with a tummy tuck, which is often only negligibly successful) or we can invest the energy NOW (it's never too late) to stretch the tight, short muscles that have been deformed by gravity, and return to the youthful posture we've all once had (and some still have).  It's your choice, but I think if you try the latter you'll be pleasantly surprised.

Stretching: Warm-Up or Lifestyle

A common question patients ask me is whether stretching should be done pre- or post-workout.  My very unsatisfying answer is, "It really doesn't matter."  I get the gist of the question, but I think there is a misconception that stretching is a warm-up exercise.  No doubt one could stretch to warm up, but it wouldn't necessarily be my first choice.

I usually tell my Los Angeles chiropractic clients that stretching is better suited as a lifestyle activity; consider it an exercise unto itself.  So in that regard it would be the same as lifting weights to warm up--you could certainly do it, but again, it wouldn't be my first choice.

I think the misconception of stretching as a warm-up started several decades ago, probably well before my youth; but I certainly remember playing sports in PE class and doing forward bending stretches beforehand.  Ah yes, the bouncy toe touch...remember those?

And the best is that a study came out several years ago showing that pre-event stretching has zero benefit in preventing sports injuries.  Sigh.  Yes, tell that to the PE teachers.  For more on why stretching is a poor warm-up, please read this article.

Stretching is best when adopted as a daily routine.  Because it is an eccentric contraction, it takes strength along with flexibility to stretch, so it will require energy.  You will sweat, too--probably why some people consider it a good warm-up.  But frankly, cold stretching could actually lead to injury--something not uncommonly seen in my chiropractic office.  So I actually think stretching warrants a warm-up.  Sure, yoga classes start with some light stretching and movement to warm-up--sun-salutations and such--but understand that most classes ease you into the full-on stretches.  I'd advise you do the same.

If, however, you are looking for a quick warm-up before a sporting event, try jogging in place.  There are many variations, and I'd suggest checking out this article for a great picture showing how.  Light jogging can also be a good warm-up, but leave the sprint for the end of the warm-up.  Make sure your blood is flowing nicely before running vigorously--again, you want to decrease your injury risk.

Stretching is exercise, plain and simple.  I believe that if you would have time for only one exercise, it should be some form of stretching.  Stretching brings flexibility, strength, balance, and if done right, even cardiovascular benefits.

So, in my book, stretching is a lifestyle.  I do it every day and I recommend that for everybody.  Can you use it to warm-up?  Sure, but I'd just as soon jog in place.  And I warm-up a bit before doing any serious stretching, anyway.  It's your call on the warm-up; but for overall health and fitness, stretching is your best bet.