How and when should we Stretch?
Stretching can be a great form of exercise when used effectively. However, there are some misconceptions about what type of stretching is best.
The 2 predominant types of stretches are:
- Static stretching - Stretching a muscle and holding for a prolonged period
- Dynamic stretching - Repetitive movement of a muscle through its length
What are we doing when we static stretch?
The common misunderstanding is that we are making a muscle longer but in fact, the physical length of the muscle doesn’t change. We are simply reducing our body’s pain response to a sore and tight position. This means next time, the stretch can be pushed a little further.
What type of stretching before exercising?
Many of us use stretching as a part of our warm-up and cool-down routine, when we are physically active. We will often blame an absence of stretching for soreness after exercise. Don’t feel too guilty though because static stretching has been shown to be irrelevant prior to most exercise.(1)
Before a bout of exercise, static stretching has been shown to reduce power output, potentially reduce performance (2) and does not reduce injury rate. Stretching before or after exercise also has no effect on muscle soreness.
Dynamic stretching on the other hand has shown to reduce rate of injury and be adequate to improve muscle length and performance for sport and exercise. It is recommended that this type of stretch should be incorporated into a warm up.
But static stretching feels great. When should we use it?
This doesn’t mean static stretching is not important. When used effectively, it can improve our joint and muscle range of movement. Stretching also helps to reduce tension that we feel in our body.
Considering that the positive effects are relatively short lived, it is important that a stretching routine is performed multiple times per day. Stretches should be held for 45-60 seconds and better when incorporated into a strengthening program.
Physio explanation
A reason for holding stretches for a prolonged period of time is the muscle spindle has time to habituate (accustomed to the new length) and reduces its signalling. Over time you can train your stretch receptors to allow greater lengthening of the muscles. This also increases your flexibility as the muscle spindle now allows your muscle to stretch further prior to contracting.
Another reason for holding a prolonged stretch over a period of time is to allow the lengthening reaction (allowed by the Golgi tendon organ) to occur. This helps the stretched muscles to relax, making it easier to stretch, or lengthen, a muscle when it is not trying to contract.
References
- To stretch or not to stretch: the role of stretching in injury prevention and performance. MP McHugh, CH Cosgrave - … journal of medicine & science in …, 2010 - Wiley Online Library
- Acute effects of Static and Proprioceptive Neuromuscular Facilitation stretching on muscle strength and power output. SM Marek, JT Cramer, AL Fincher… - Journal of athletic …, 2005 - ncbi.nlm.nih.gov