Stretching (The Truth)

Stretching probably isn’t on the top of your to-do list. We’ve all heard that we should stretch to maintain flexibility, and that you should always warm up before exercise to prevent injury, and stretch afterwards. But do you really know why?  The reason why we often neglect stretching and write it off as the “optional” part of our workout is that we don’t necessarily see any adverse effects from not stretching, so we don’t think it matters if we skip it. What you don’t know is all of the benefits of stretching you’re missing out on! Do any of the following results appeal to you? 

•Reduced muscle tension→ resulting in decreased feelings of stress and fatigue

•Increased joint range of movement →resulting in improved posture (you’ll look taller, leaner, and command respect with your confident stature!)

•Enhanced muscular coordination →resulting in improved sports performance (and not to mention fewer spills once the sidewalks start to ice up)

•Increased circulation of the blood to various parts of the body  → resulting in increased energy levels, and more blood flow to your brain, so you’ll think and react faster too!

Now you have a motive to stretch, but if you’re still fuzzy on how you should go about stretching, don’t worry - it’s easy to start! By stretching 3 to 5 times a week, you can take advantage of all the benefits listed above and prevent countless injuries.

Not all stretching is created equal, lets break down the best types of stretching to perform, and when to do them to maximize the benefits and minimize the extra time spent doing them. If you think about it I bet you find yourself subconsciously stretching when you wake up, when you go to bed, or when you’ve been sitting for a long time - the body naturally enjoys a good stretch! Start your day off with shoulder rolls, side bends, toe touches, and of course: the classic “rise and shine” stretch with your arms extended above your head. I don’t spend any extra time on these stretches by performing them while I’m brushing me teeth, it’s a great way to start your day! If morning stretching doesn’t appeal to you, try the same sort of routine before bed to de-compress and de-stress. You’ll sleep better and wake up feeling refreshed.

Everyone should stretch, but it’s crucial for exercise and sports enthusiasts. Dynamic stretching (which implies moving the joint through a particular range of motion without holding any particular position) should be performed before a workout. I recommend combining your warm-up and stretches routines by performing a 5 minute circuit of exercises like side lunges, arm circles, butt kicks, shoulder rolls, jogging in place, and calf stretches before starting exercise.  

After exercise, perform static stretching - which is exactly what its name implies - stretching one particular muscle as far as you can without pain, and then holding that position for at least 10-15 seconds. This type of stretching is best after a workout because it helps relax muscles and increases mobility. A time saving tip for static stretching during a weight lifting workout is to perform these stretches during your rest periods between sets, focusing on the muscle you just worked. I know from personal experience that this type of stretching dramatically reduces soreness the day after an intense workout. If you skip it, then don’t be surprised if you’re moaning and groaning the next day in pain!

To be well rounded, remember to stretch all of your major muscle groups and to stretch equally on both sides of your body. Be sure to focus on technique and breathing through the stretch to relax your muscles and achieve the deepest stretch. It’s not necessary to perform every stretch your high school gym teacher ever taught you or become a devout yogi (unless that’s what you’re into), just a few basic movements should do the trick.