What is Stretching?
There are many different types of stretching, but the two most common are static and dynamic stretching.
Static stretching involves moving a muscle (or muscles) into a lengthened position and holding this for a short period of time – often anywhere between 15 and 90 seconds.
A common example of this would be keeping your heels on the ground while leaning forward to touch the ground with a straight knee to stretch your hamstring muscles.
Meanwhile, dynamic stretching involves actively moving your muscles and joints back and forth through their available range of motion.
Common examples include swinging your legs back and forth, from side to side, or swinging your arms in circles.
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Stretching Before Exercise
The main reasons people stretch before exercise are to increase flexibility, improve performance, and reduce the risk of injury.
While we know stretching increases flexibility, its effect on performance and injury is less clear. But let’s look at what the evidence says for each one.
Flexibility
Both static and dynamic stretching increase flexibility, although static stretching seems to have a slightly larger effect.
Performance
When it comes to improving performance, this will depend on the type of physical activity you’re doing.
If you are about to move your body through large ranges of motion – something like gymnastics or dancing – then the improvements in flexibility following stretching will likely result in better performance.
Stretching After Exercise
The main reason people stretch after exercise is to improve recovery and reduce muscle soreness.
However, research doesn’t indicate stretching after exercise reduces muscle damage or soreness.
Conclusion
Maybe a lack of stretching isn’t the reason you were sore after your run after all. Your legs are probably aching because you simply ran further, or harder, than you normally do.
But that doesn’t mean you shouldn’t stretch.
The available evidence suggests doing some dynamic stretching before exercise will increase flexibility and improve your performance, whether you’re planning to go for a run, play a team sport, or lift weights.
Static stretching can be great if you want to increase your flexibility, just don’t do it right before intense exercise. And after exercise, some gentle static stretching can help transition the body to a more relaxed state.
Frequently Asked Questions
Q: Does stretching really make a difference?
A: Yes, stretching can make a difference, but the extent of its benefits depends on the type of stretching and the individual.
Q: What’s the best way to stretch?
A: The best way to stretch is to do dynamic stretching before exercise to increase flexibility and improve performance, and static stretching after exercise to aid in recovery.
Q: Will stretching prevent injuries?
A: Stretching may not prevent all injuries, but it can help reduce the risk of muscle and joint injuries.
Q: How often should I stretch?
A: You should stretch regularly, but the frequency and duration of stretching will depend on your individual needs and goals.
