Stretching: How to Stretch, When to Stretch

Stretching: How to Stretch, When to Stretch

Stretching the Truth About Stretching

The benefits of a regular exercise routine are undisputed, but how to start that routine -- literally what to do first -- is far less clear. Should you stretch before you exercise?

From Zumba instructors and dance teachers to team coaches and personal trainers, chances are you've gotten a lot of conflicting advice about stretching. And frankly, a lot of that advice probably just stretched the truth.

Do any of these sound familiar?

• You have to hold a stretch to get the benefit.
• Don't bounce in the stretch -- you'll tear your muscle.
• Stretching is a must for a good warm-up.
• If you don't stretch before a workout, you'll hurt yourself.

Well, they're all wrong. But before exploring how and when to stretch, we must answer a bigger question.

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Do You Need to Stretch at All?

The American College of Sports Medicine says it's a good idea. Regular flexibility exercises are "crucial to maintaining joint range of movement," they say. The group recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise.

Some studies have shown that regular flexibility exercises help maintain our range of movement as we age. For example, as flexibility in the hips and hamstrings decreases with age, we may take smaller steps. Regular stretching can help prevent this, says Lynn Millar, PhD, FACSM, who is a physical therapist and professor at Winston-Salem State University.

Studies also show that regularly stretching the muscles that are constantly shortened through our work posture or daily routine can ease and prevent chronic pain. If you experience back pain from sitting at a desk all day, stretches that reverse that posture could help.

Exercise physiologist Mike Bracko, EdD, CSCS, FACSM, recommends The Standing Cat-Camel as a work-related back stretch. Stand with your feet shoulder-width apart and knees bent slightly. Lean forward, placing your hands just above your knees. Round your back, so that the chest is closed and the shoulders are curved forward. Then arch your back, so that the chest opens and the shoulders roll back. Repeat several times.

For people whose jobs require that they stay in the same position all day, which is most of us, Bracko recommends quick two-minute stretch breaks to reverse that posture at least every 60 minutes.

Do You Need to Hold a Stretch to Get the Benefit?

Not necessarily. Stretching a muscle to the full extent of your ability and holding it for 15-30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts. But studies suggest a dynamic stretch is just as effective and sometimes better, especially before your workout.

A dynamic stretch moves a muscle group fluidly through an entire range of motion, like The Standing Cat-Camel.