Dara Torres is one of those athletes. She is a 41 year old mother, competing in her 5th Olympic Games in swimming. Torres will be going for gold in the 50 meter freestyle, and possibly one or two other relays. Due to IOC rule changes that allow athletes to be paid for their successes, athletes can now focus on their training and enjoy a longer career. Dara knows now, as an older athlete, that it’s important to train smarter and put more emphasis on recovery. That is why she has invested two “muscle stretchers” to travel with her.

Dara uses two techniques known as ‘Resistance Stretching’ and ‘Mashing’ to keep her muscles strong and flexible. Kathy Montgomery, co-owner of Wheel of Life is the only certified Resistance Trainer and Masher in the greater Harrisburg, PA area. She was trained by Dara’s personal stretchers, Steve and Anne. “They regularly keep me updated on Dara’s successes and adjustments to her training regimen,” Kathy says. Dara employs both techniques as a warm-up and then as a major part of her recovery after competition. On race days, she will get stretched and mashed more than 5 times a day. She says it helps her feel light in the water.

Everyone loses muscle mass as they age, so for the older athlete its imperative they continue to build muscle strength and power. Kathy says the same philosophy applies to the average person as well. “Keeping your muscles long and strong is the key to good health as we age.” That’s why ‘Resistance Stretching’ is such an important part of Dara’s routine. The basic principle is to elongate the muscle under resistance so the muscle stays in a safe range, thus creating a more explosive and powerful muscle.

‘Mashing’ is taken from the Arabic word Mash meaning to press softly. With this type of massage the feet are used to gently press on the muscles, to break up and release lactic acid that tends to build up. Using both techniques together provides a powerful blend of training and recovery that allows Dara to workout stronger, not longer.

So what does this mean for the average aging adult? Well, everyone loses muscle mass as they age, but research is indicating that we should continue with muscle strengthening exercises throughout our lives. There is an 8-16% loss of muscle strength per decade after 50 years of age, according to the Academic Geriatric Resource Center www.agrc.ucsf.edu  The Arthritis Foundation indicates that exercise, specifically resistance training, actually rejuvenates muscle tissue and reverses the aging process. “Now that’s great news!” states Kathy Montgomery. ‘Resistance Stretching’ is an excellent yet safe way to gain strength and flexibility, whether you’re a world class athlete or just trying to stay in shape.

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Kathy Montgomery 7/29/08
Wheel Of Life, LLC Hershey, PA