The Importance of Stretching

Is Stretching that Important?

Stretching your hamstrings, quadriceps, glutes, shoulders, biceps and other muscle groups helps to increase the range of motion, reduce stiffness and increase flexibility!

1. It is important to stretch before AND after your workout. 

 It is recommended to do dynamic stretches to warm up before your workout and static stretches to recover after your workout.  A dynamic workout includes active movements such as walking lunges, or single leg squats where you are stretching the muscle without holding the position.  A static stretch includes holding a quadriceps stretch or hamstring stretch in a certain position.

2. How long should you hold the stretch?

Most people say 30 seconds or more, but everyone is different.  The tighter you are, the longer you should hold the stretch until you feel a release of tension in the muscle.  Once there, you then go deeper into the stretch and hold again until you feel a release of tension.  Focusing on how your muscle responds is more effective than watching the clock.

3. Stretching is most effective when combined with foam rolling.

In most cases, someone who has very tight muscles have knots in their muscles.  Foam rolling helps to ease post-workout muscle soreness according to the Journal of Athletic Training.  For better results, it is best to use a foam roller before stretching.

4. Stretching does not prevent injuries but is still very important.
A flexible muscle is less likely to be injured with extensive movement.  When increasing the range of motion in a joint with stretching you could decrease the resistance on your muscles during activities.

A stretching routine is good even if you do not workout!  Stretching has many acute benefits.  It helps to improve mechanical efficiency and overall functional performance.