Wondering about the pro’s and con’s of stretching? You may have heard that stretching is unnecessary. Recent articles have discounted the benefits of stretching. They are based on science that measures the effect of stretching on maximal strength and rates of injury. The current state of research does suggest that stretching can inhibit maximum muscle performance. It also shows that stretching doesn’t necessarily prevent injury. But that doesn’t mean you should avoid stretching.
We also know that stretching increases range of motion. This increase may be temporary, which is why you need a regular stretching routine. There are numerous options for stretching. You can go joint by joint, muscle by muscle or movement by movement. There are routines for waking up and routines for calming down. You can also tune in to your body and focus flexibility on the areas that feel tight or give you trouble in terms of stiffness or discomfort.
This routine from the Mayo Clinic is perfect for pre and post workout stretching. Stretching before and after exercise is part of warming up and cooling down. Pre workout stretching is an opportunity to move through exercise ranges of motion gently prior to exerting force (it gets the kinks out). You need to warm up first and then take each stretch to a medium level, holding for about 5 seconds. Post workout stretching helps you restore resting conditions to your muscular system. It also allows greater ranges of motion because your body is better prepared. This can be your time to focus on increasing flexibility by holding stretches up to 30 seconds (for several repetitions), taking long slow breaths, and relaxing into deeper levels of stretch.
Stretching with a specific purpose in mind is the most safe and effective way to go.
Hey! Thanks for this one. I saw that NY times article warning about the negative impacts of stretching and was definitely a little confused since I have always thought of stretching and flexibility as a good thing!
Plus I didn’t realize how to stretch my hip flexor or ITB (which my massage therapist said were very tight!) Good to know!
Try this stretch for your ITB: Lying on your back with both knees bent and feet flat, just wider than hip width. Lift and place your right foot comfortably on your left knee. Use that right leg to bring your left knee across and towards the floor. This will stretch the outside of your left hip which includes the ITB. (You can reposition either foot to make the stretch better.)
Thanks so much for this! I’ve been looking for a decent stretch routine and have just been trying to go off what I remember from my days in gymnastics (over a decade ago, now!)
Will be adding this to my routine.
You’re most welcome! I read your blog and I think you’re healthy attitude will take you far. Keep up the great work!