Special Feature

Don't Skip on Stretching

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At some point in your fitness journey, you probably heard the phrase: “Make sure you stretch!” And yes, you definitely should! Stretching is important; however, properly programmed stretching is critical!

Studies prove that static stretches performed immediately prior to exercise may adversely impact performance. Imagine taking the time to stretch before an activity only to potentially decrease performance! While there is no universal stretching method that applies to every sport or athlete, there are basic principles we can follow to ensure we are aiding our athletic potential.

Static vs. Dynamic Stretching

Static stretches are long stationary holds that average 30 seconds in length. Examples are the standing quadricep stretch or calf stretch. These are typically performed after exercise during the cooldown period to help lengthen tight muscles. Static stretches are performed by holding a stretch for 30 seconds, one to three times, while targeting all major muscle groups.

KEY TIP: Only stretch to mild tension; it should never hurt. Remember to breathe while holding these types of stretches.

Dynamic stretches are stretches done while moving and are usually performed prior to exercise to improve functional ability and performance. Some examples are lunge twists, knee huggers, or arm circles. The National Academy of Sports Medicine (NASM), a certifying fitness organization, recommends performing three to ten stretch exercises in one to two sets with 10 to 15 repetitions.

KEY TIP: You should always conduct moving (i.e., dynamic) stretches prior to exercise, and non-moving (i.e., static) stretches after completing exercise.

Don’t Skip Your Warmup or Cooldown

Before attempting to stretch, start with a five-to-ten-minute warmup to increase your body’s heart rate and internal temperature. Warming up increases blood flow and circulation to the muscle tissue, allocating for a deeper stretch, ensuring the most benefits out of our efforts.

A cooldown period gives your body a chance to gradually lower its heart rate and blood pressure after exercise. This is a perfect time to conduct static stretches to release tension in tight muscles and increase range of motion to prevent future injuries.

Although we may want to skip stretching all together, make stretching a part of your exercise routine. Correctly programmed stretching improves flexibility, increases joint range of motion, and decreases our chances of injury. Stay consistent and your body will surely thank you in the long run!

Sources:

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