Stretch For Success
There are many great benefits of being flexible, both for fitness performance and everyday life. However there is a lot of confusion about whether and how to stretch. Stretching fell out of favour about 15 years ago when studies found that stretching prior to sport can reduce performance by up to 20 percent. A lot of people still avoid stretching entirely because of uncertainty about best practice.
It’s important to understand the difference between static and dynamic stretching and the role of timing. Static stretching involves placing a muscle in it’s most lengthened position and holding for at least 30 seconds. Dynamic stretching involves stretching movements performed at a gradual speed. It is now generally agreed that prolonged static stretching before explosive exercise can be counterproductive because the loosening of muscles can temporarily weaken them. It’s a grey area whether there is a place for short-duration static stretching prior to some exercise activities.
What we do know for sure is that flexibility is important, and it can be safely achieved with dynamic stretching prior to exercise and static stretching post-exercise and in general. Recommendations vary but you should definitely be stretching at least a couple of times a week. Stretching should be preceded by a full warmup. Warming up prepares the body for physical activity – it prevents a rapid increase in blood pressure, improves blood flow to the heart, increases muscle temperature and makes muscles more pliable. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle. Hold each stretch for about 30 seconds. In problem areas you may need to hold for around 60 seconds. Breathe normally as you stretch. Expect to feel tension and discomfort but not pain.
As a PT I find it quite difficult to convince non-stretchers to start stretching. Many people regard stretching as time-consuming, boring and a waste of time. Often they need an intervention like an injury to get motivated! But once you commit to working on your flexibility you’ll see the benefits for your fitness regime and your everyday life.
It’s important to understand the difference between static and dynamic stretching and the role of timing. Static stretching involves placing a muscle in it’s most lengthened position and holding for at least 30 seconds. Dynamic stretching involves stretching movements performed at a gradual speed. It is now generally agreed that prolonged static stretching before explosive exercise can be counterproductive because the loosening of muscles can temporarily weaken them. It’s a grey area whether there is a place for short-duration static stretching prior to some exercise activities.
What we do know for sure is that flexibility is important, and it can be safely achieved with dynamic stretching prior to exercise and static stretching post-exercise and in general. Recommendations vary but you should definitely be stretching at least a couple of times a week. Stretching should be preceded by a full warmup. Warming up prepares the body for physical activity – it prevents a rapid increase in blood pressure, improves blood flow to the heart, increases muscle temperature and makes muscles more pliable. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle. Hold each stretch for about 30 seconds. In problem areas you may need to hold for around 60 seconds. Breathe normally as you stretch. Expect to feel tension and discomfort but not pain.
As a PT I find it quite difficult to convince non-stretchers to start stretching. Many people regard stretching as time-consuming, boring and a waste of time. Often they need an intervention like an injury to get motivated! But once you commit to working on your flexibility you’ll see the benefits for your fitness regime and your everyday life.