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For many of us, stretching brings back memories of high school gym class, where touching our toes was a common warm-up exercise. Over time, advice has evolved, suggesting stretching is more beneficial post-exercise. This mixed messaging has left many confused about the best approach.
Stretching undoubtedly has its benefits. It enhances flexibility, improves joint range of motion, and generally feels good. According to David Behm, a researcher in human kinetics at Memorial University of Newfoundland and author of “The Science and Physiology of Flexibility and Stretching,” both pre- and post-exercise stretching can be beneficial if done correctly.
Warm Up First
Behm emphasizes the importance of warming up before stretching. He recommends a light aerobic activity, such as jogging, walking, or cycling, for five to ten minutes. This initial warm-up should be followed by static stretching, which involves reaching and holding a position—much like those gym class stretches. After static stretching, activity-specific dynamic stretching can be helpful. This involves repetitive movements, such as leg lifts, that warm up the muscles specific to the upcoming exercise.
Behm suggests one minute of static stretching per muscle group is effective without causing fatigue.
Expand Your Definition of ‘Stretching’
Not all exercises require traditional stretching beforehand. The key questions to ask are whether you need to increase your range of motion and improve flexibility. Both are crucial for preventing injuries and maintaining overall health. However, traditional stretching isn’t the only way to achieve these goals.
Resistance training, for example, can serve as an effective form of stretching. Performing a chest press increases the range of motion in your deltoids and pecs, eliminating the need for additional stretching if done correctly. Begin with a light weight to warm up, then gradually increase it.
Behm points out that not everyone needs extra stretching. Athletes such as gymnasts, figure skaters, and golfers, who require a greater range of motion, may benefit more from dedicated stretching routines. For a leisurely run, a slow jog to warm up can suffice without additional stretching.
Don’t Do It If It Hurts
Post-exercise, light stretching is generally safe and beneficial as long as it doesn’t cause pain. Since your muscles are already warm, over-stretching can increase the risk of injury. Foam rollers can also aid in muscle recovery and improve range of motion, similar to stretching.
Static Stretching Before Sports
For those engaging in sports, static stretching before playing can help reduce the risk of muscle and tendon injuries. This is particularly important for activities involving explosive movements, changes in direction, agility, and sprinting. Behm advises static stretching for such activities to enhance muscle and tendon strength.
It’s also crucial to stretch both sides of the body equally to prevent imbalances and potential injuries.
The Source of Confusion
The confusion surrounding stretching arises from varying study results over the years. Some studies have supported stretching before exercise, while others have discouraged it. Behm explains that discrepancies often stem from study designs that didn’t reflect real-life conditions or focused on elite athletes rather than the general population.
For most people, the nuanced advice is to include stretching in their routine as it benefits flexibility and range of motion but to do so appropriately based on their activity.
In summary, stretching is beneficial when done correctly and at the right times. Warming up first, incorporating both static and dynamic stretches as needed, and focusing on specific activities can help optimize performance and prevent injuries.
