Since the 1970s, stretching before exercise has been a standard recommendation from everyone—from Little League coaches to professional trainers. But, how important is stretching before exercise? The debate is ongoing, and recent research has led to some surprising insights.
The answer is yes, you should stretch before exercise. But what really matters is how, and when, you stretch.
The general rule is dynamic stretching is best before exercise, while static stretching is better post-exercise.
Well, what does that mean?
Let’s break it down.
The Debate: Stretching Before Exercise
Recent research has produced evidence that static stretching before exercise does nothing to prevent injury. In fact, it may be disadvantageous to performance.
Let us be clear: this is not to say that athletes should not warm up. Research clearly shows that increasing blood flow and body temperature before significant exercise is important. Not only can it prevent injury, but priming our muscles is key in performing at a high level.
The question is whether static stretching is the best way to do this.
Here’s what we know.
Static Stretching
First things first: static stretching elongates muscles. In static stretching, the muscle is slowly elongated and then held at full extension for up to 30 seconds. This increases range of motion, which in turn increases flexibility. The idea is that if you’re more flexible, you’ll be less prone to injuries.
However, a 2004 American College of Sports Medicine review of the medical literature concluded that stretching was not associated with a significant reduction in injuries, although there was not enough evidence to endorse discontinuing static stretching as a whole.
In fact, some recent studies have suggested that static stretching before exercise can cause microtears in muscle fibers that ultimately decrease performance.
Stretching For Recovery?
In addition, static stretching has been shown not to significantly decrease post-exercise muscle soreness.
Those advocating against static stretching suggest instead that exercisers should increase circulation and body temperature by beginning whatever exercise they intend to perform slowly and then gradually move on to increasingly intense exercise.
This is where dynamic stretching comes in.
Dynamic Stretching
Dynamic stretching is a different beast altogether. Dynamic stretching involves moving parts of your body through a full range of motion.
Dynamic stretching is often suggested as a better warm-up method because it mirrors the movements you’ll do in your workout, increasing blood flow and muscle activation.
Runners, for example, should warm up with leg swings. Kettlebell users should begin with easy, controlled swings and a light load.
The Best Way to Stretch
The best method is incorporating both stretches: dynamic stretches before your workout and static stretches after your workout.
Before A Workout: Dynamic Stretches
Dynamic stretches are great for warming up because they increase blood flow and prepare your muscles for activity, making your body more flexible and less prone to injury.
Examples of Dynamic Stretches:
- Leg swings (forward and sideways)
- Arm circles
- Walking lunges
- High knees
- Butt kicks
- Hip circles
- Torso twists
- Inch worms
- Lateral lunges
- Arm swings
Benefits:
- Increases blood flow and oxygen to muscles
- Improves muscle elasticity and performance
- Enhances functional range of motion
- Prepares muscles for activity and reduces the risk of injury
- Increases heart rate and body temperature, preparing the body for physical exertion
- Improves coordination and balance
After A Workout: Static Stretches
In contrast, static stretches are ideal for cooling down, helping to relax and lengthen your muscles, reduce stiffness, and promote recovery.
Examples of Static Stretches:
- Hamstring stretch
- Quadriceps stretch
- Triceps stretch
- Shoulder stretch
- Calf stretch
- Butterfly stretch
- Seated forward fold
- Child’s pose
- Cobra stretch
- Side stretch
Benefits:
- Improves overall flexibility and range of motion
- Helps to reduce muscle stiffness and soreness after exercise
- Aids in muscle relaxation and stress relief
- Can improve posture by lengthening tight muscles
- May enhance muscular performance and efficiency over time
- Useful for cooling down after exercise to gradually lower heart rate
Yes, stretching is worth it.
Incorporating both dynamic and static stretches into your routine can enhance your performance, prevent injuries, and maintain overall muscle health.
So next time you think about skipping your stretches, remember that a little effort goes a long way in keeping your body happy and healthy!
To Stretch Or Not To Stretch — What’s Right For You?
To stretch or not to stretch? Talk with us about the kind of activities you perform, your performance level and your workout routine.
By keeping up with the latest medical findings, our physical therapists and exercise specialists can apply them to your individual situation and develop a program that is right for you.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
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