We’re all encouraged to stretch stretch stretch! But what is the reason for this? When is the best time to stretch? How long do you need to stretch to see some benefit or change? 🤔 Read on to find out!
There are a few different types of stretches, the most commonly known being static (holding) and dynamic (moving) stretches. Neuromuscular stretches are another, perhaps less well-known type of stretch and ballistic stretches are old fashioned and less-recommended! I’ll go through each type of stretch and discuss when you can best use each stretching type to maximise your workout and recovery! 💪🏻
1. Static stretching These stretches are perhaps the most commonly recognised type and involve lengthening a muscle or muscle group by fixing both ends and holding for a prolonged period. Over the years, static stretches have been highly debated in the research and clinical community, regarding the most appropriate and advantageous time for completing these stretches. If you finished school more than 10 years ago, it’s most likely that your PE teachers would have instructed you and your classmates to stand around in a circle and go through a series of still stretches to ‘warm up’ for your sport session (I hope I'm not the only one remembering this 😂). We now know that this is not the best time to stretch.
Pulling a cold muscle through its range of motion and holding, is NOT the best way to get the blood pumping through your muscles to prepare for your workout!
In fact, consistent recent research is supportive of the theory that holding this lengthened position reduces power for your workout and is more likely to cause injury than prevent it! Furthermore, static stretches that are held for 30s+ are more likely to have an inhibition effect than a contractile one! What i mean by this is that they’re more likely to SWITCH OFF the muscle rather than amp it up for maximal performance. Something to consider the next time you stretch.
So, is there still a place for static stretches? Yes! But after exercise, as part of your warm down. Muscles should be warm before they are lengthened and held. Stretching in this way may have a relaxing effect on fatigued muscle and potentially help to reduce the severity of DOMS (see my previous post here for more info 😉). When the muscle is stretched, it shouldn't be painful, instead it should just feel like a strong pulling sensation. Over time and with consistent static stretching, there is potential to elongate muscle and improve flexibility.
2. Dynamic stretching This type of stretching is much safer to complete before your workout and is far more likely to warm your muscles up! Dynamic stretches involve gentle movements of the targeted muscle through their range of motion. They can be performed with isolated muscle groups or in more functional movement patterns involving a few groups! For example, circle shoulder rolls or gentle walking ‘open the gate/close the gate’ movements to warm the hips and groin (these are especially good for kicking sports like AFL). Dynamic stretches should be slow and controlled. Be careful not to ‘bounce’ your joints at the end of their movement range, as this type of stretching (‘Ballistic’) can cause injury! *Bounce = bad*.
Dynamic stretches should be activity or sport specific, for example, those you complete for a throwing sport are different from a kicking sport, which are different again from a sport like skiing or wrestling!
3. Neuromuscular stretches Proprioceptive neuromuscular facilitation (PNF) stretches involve various combinations of contracting and relaxing the agonist muscle (prime mover) and antagonist (opposite muscle). For example, biceps (agonist) and triceps (antagonist) to bend the elbow, acting on opposite sides of the elbow joint. This stretching should be taught by a physiotherapist as it can be uncomfortable or lead to injury if completed incorrectly! There are many subsets and types of this stretching and if applied well, can lead to fantastic increases in flexibility! It can also help overactive muscles to switch off, which is particularly helpful if this overactivity is causing pain or dysfunction. This type of stretching should be performed no more than once to twice per week and applied in cycles, as too many of these may cause some muscle damage.
Here is an example stretching program for injury prevention and to maximise performance before a lower limb workout such as running 🏃🏻♂️
- Dynamic stretches: 20 x air squats/step-ups/calf raises;
- Warm up: 5 minute power-walk;
- EXERCISE; ⛹🏻♂️🚴🏻♀️
- Static stretching: quads/hamstrings/calves/glutes, 30s-1' per muscle group;
- Foam rolling/spikey ball: quads/glutes/calves.
So the answer is yes, you should stretch! To enhance your workout and results, timing and the type of stretch are the main things you need to consider!
My take home:
Dynamically stretch and move to warm up BEFORE;
Statically stretch AFTER your workout;
Keep an eye on my socials (@fiitlatesbysarah) to get the latest updates about my FIITLATES program coming soon!
Happy stretching! 🤸🏼♀️