The Taming of the Stretch

(Er, make that The *Timing* of the Stretch -- as in, when to stretch and how often to stretch)

I suppose with a name like The Flexibility Coach, I figure I'd better deliver the goods in a hurry. So without further ado, here's a quick lowdown on the big debate regarding how best to time your stretches, what kind of stretching is most appropriate for the activity or goal of the moment, and how frequently you should stretch. If you're an athlete and you're looking to improve your performance, I hope you're already stretching, but if you're not, definitely pay attention!

A few years back, a study on the subject of stretching and athletic performance made headlines, but not because stretching was found to helpful (or harmful, for that matter). Rather, it suggested that stretching did not appear to have any particular effect on performance at all. Athletes that stretched before a running race seemed no better protected against injury than those who did not, and moreover, there was no measurable difference in how well they did in the race.

You can imagine the flurry that this caused in the community of exercise professionals! On one hand, you had stretching naysayers strutting triumphantly, cheering “Ah HAH! This is proof that stretching is pointless!” On the other hand, you had those of us strong proponents of proper stretching shaking our heads, knowing that the study did not prove any such thing.

The reason? Well for starters, stretching is more cumulative than instantaneous in its benefits; just as your endurance on race day is largely a culmination of your running training in the preceding weeks, so to is your muscle mobility linked to the amount and quality of your stretching in the weeks that lead up to an event. But the more notable flaw in the study is the fact that they chose *static* stretches prior to the athletic event. One of the first things you learn back in Physiology 101 is, when a muscle is stretched in a static manner (most yoga postures, for example), the very mechanisms that help promote flexibility – namely, the inhibition of the nerve impulses that normally cause a muscle to contract (which is what helps allow the muscle to relax and stretch)….. are the very mechanisms that work against athletic performance. When engaging in any high-intensity athletic activity, the purpose of the warm-up is to help ready the body for the activity. This means you want to increase blood flow and oxygen to the working muscles and joints, and it especially means you want to stimulate the muscles and muscle fibers, not to relax them. And while you also want to establish your full range of motion (read: your flexibility) so as to avoid injury, it’s crucial that you choose a method of stretching that will accomplish this task without negating those other pre-event preparations. Thus, dynamic stretches – high knee kicks, dynamic arm circles, even sun salutations -- are a much better choice prior to, say, a 10K race than, say, sitting down and doing prolonged hurdler's stretches for your hamstrings, which is more akin to the type of stretches used in that flawed study. Or, if you do engage in some such static stretches prior to an athletic activity -- I for one would not survive a race without some pretty intense calf stretch holds -- make sure you follow those stretches with some dynamic stretch movements to better stimulate your muscles and joints for the action ahead.

Still, by and large, you're probably best off leaving most of your static stretches for the end of the workout or race, when your body is warm and the stretch can now help relax and elongate muscles that have become tight and short, thus helping your muscles better recover from the activity. But indeed, your warm-up should still include some form of quality dynamic stretches to help loosen the body and refresh the range of motion to your joints and muscles.

Now, for the question of how often to stretch. Obviously, there are many factors that will affect a person’s frequency in stretching. Ideally, some form of stretching should be performed every day. On the extreme other end, a weekly stretching routine – but a good-quality one, of at least 30 minutes in duration and with properly executed stretch holds – can be of great benefit, if you’re consistent in following through with it and don't rush through the stretches (a huge mistake made by many). If at all possible, however, a happy medium is 2-3 times per week. If you’re already exercising in other capacities, this is relatively easy as you can simply tack on a few helpful stretches at the end of your workout. If you’re not regularly exercising, try to set aside at least 1-2 sessions of 10 to 15 minutes in duration. Just a handful of good quality stretches can make a huge difference!

You can see some good examples of stretches if you click on the photos link at my primary website, www.treeoffitness.com.