For many people, high school gym classes often started with the familiar routine of toe-touching stretches. Over the years, however, advice shifted to suggest that stretching after exercise might be more beneficial. This change has led to some confusion about the best approach.
Both methods have their merits, but understanding when and how to stretch can clarify the conflicting advice.
Warm Up First
Stretching is generally beneficial, but it's best done after a proper warm-up, according to David Behm, an expert in human kinetics at Memorial University of Newfoundland. He suggests starting with a light aerobic activity such as jogging, walking, or cycling for about five to ten minutes.
Following this, you can perform static stretching, the type of stretching that involves holding a position (think back to gym class). Complement this with dynamic stretching, which involves movements that prepare the muscles for specific activities, like leg lifts.
Behm recommends spending about one minute on static stretching per muscle group to avoid fatigue.
Expand Your Definition of Stretching
Is pre-exercise stretching always necessary? Not necessarily, Behm says. The real question is whether improving flexibility and range of motion is beneficial, which it is, as it can help prevent injuries and contribute to overall health. However, stretching isn't the only way to achieve these benefits.
For example, resistance training can also enhance flexibility. Performing exercises like the chest press with barbells, dumbbells, or machines can increase range of motion in the deltoids and pectorals, eliminating the need for pre-exercise stretching. Just start with lighter weights to warm up before progressing to heavier loads.
"Extra stretching isn't usually needed unless you're a gymnast, figure skater, or golfer who requires exceptional flexibility," Behm notes. Similarly, for a leisurely run, a slow jog is sufficient to warm up before picking up the pace.
Avoid Painful Stretching
Post-exercise, light stretching is acceptable as long as it doesn't cause pain, Behm advises. Muscles are warmer after a workout, and pushing too hard can lead to injury. Foam rollers can aid in muscle recovery and improve flexibility as well.
Pre-Sport Stretching
If you're engaging in sports, Behm recommends static stretching beforehand to reduce the risk of muscle and tendon injuries. For activities that involve explosive movements or rapid direction changes—such as sprinting, agility drills, or sports—static stretching can be particularly beneficial.
It's also important to stretch both sides of your body equally to avoid imbalances that could lead to injury.
Why the Confusion?
The mixed messages about stretching come from varying study results over the years. Some studies did not accurately reflect real-life conditions or focused on elite athletes rather than the general population.
As Behm explains, while stretching may be crucial for professional athletes like Usain Bolt, it is less critical for most people.