The Importance of Stretching
Most of us enjoy exercising, whether it’s a daily stroll or pumping iron. But if you’ve ever felt the sharp pain of a pulled muscle, then you also know how important stretching is to help maintain strength, flexibility, and range of motion.
Stretching before exercise assists in transitioning your body from a restful state to an active state. It warms up your muscles, increases blood flow to prepare you for vigorous exercise, and improves your overall workout performance. Postexercise stretching brings the body back to its original relaxed state and decreases the levels of lactic acid in your muscles produced during exercise that make your muscles sore and fatigued.
Caitlin Mackrell, clinic manager at CORA Physical Therapy, strongly advises her clients to stretch before and after any exercise routine. Mackrell says, “The majority of muscle strains and injuries can be avoided if proper warm-up and cooldown stretches are part of your exercise routine. And depending on an individual’s comorbidities and medical history, stretching will help to decrease blood pressure and regulate heart rate.”
The Warm-Up and Cooldown
Mackrell notes that getting started may be a bit uncomfortable, so it’s important to take it slow in the beginning. Be consistent, and stretch for five to ten minutes with the muscles you will be using during your workout. For example, if you’re going for a run or fast-paced walk, perform lower-body stretches, such as lunges and knee circles, and do shoulder and forearm stretches to loosen and relax your upper body. Also, be sure to complete your postworkout routine in the same fashion as your pre-exercise warm-up by focusing on the muscle groups you just worked on. The goal is to hold each stretch for twenty to thirty seconds, repeating each one two or three times.
Types of Stretches
The most common types of stretches are static, dynamic, and ballistic. Your fitness level and the type of exercises you do will dictate the kind of stretching exercises to perform.
Static stretching
The static stretch requires you to elongate your muscles as far as they can go without causing pain. This means executing a slow, controlled stretch while isolating each muscle and then holding each stretch for fifteen to thirty seconds, repeating each one two to three times. Examples include hamstring, shoulder, and back stretches and side bends.
Dynamic stretching
Great for an overall body warm-up, dynamic stretching mimics the type of exercises you will be doing during your workout. For example, if you’re getting ready to swim, performing arm circles will loosen up your shoulders and warm up your joints and muscles. Dynamic stretching puts your body through a full range of motion, such as trunk twists, hip circles, or walking lunges; movements should be controlled by holding each stretch for about twenty seconds and repeating it two or three times.
Ballistic stretching
Using your body’s momentum, ballistic stretching forces your limbs and other body parts to go beyond their normal range of motion, pushing your muscles farther and faster. For example, when touching your toes, rather than doing a slow, elongated stretch as you would with static stretching, this stretch promotes a bouncing up-and-down motion. Because this type of warm-up is only intended for athletes such as dancers, football players, or basketball players, it’s not recommended as a standard warm-up or cooldown stretching routine.
Breathing through the stretch
To get the full benefit of a stretch, it’s important to breathe deeply and regularly. When you’re holding a stretch, inhale deeply through your nose, allow your abdomen to expand, and, as you exhale, let the air escape through your mouth and then continue to breathe normally. Such breathing enables your heart to pump oxygenated blood to the muscles and remove lactic acid.
Stretching at any age
Because stretching is not an age-restricted activity, older adults should be sure to stretch not just before and after exercise but also on their in-between days of exercise. Doing so helps with flexibility, range of motion, and balance, reducing the chance of falling. For safety, Mackrell suggests older individuals should focus on static stretches and always support themselves by sitting on a chair or using a wall for support.
Before starting any type of stretching routine, check with a health professional to make sure your current physical condition and ability match the type of stretches you want to do. Keep your stretching routine simple, and incorporate it every time you exercise to get the most out of your physical activity.