You’ve probably had a physical education teacher, coach or trainer tell you that a stretching routine is important. But why, exactly? Is it really a big deal if you’re not that flexible?
Flexibility isn’t simply nice to have. It’s important to our strength and health. Rick Wade, an athletic trainer with Banner – University Medicine, said, “Stretching keeps your muscles flexible, strong and healthy, which helps you maintain range of motion in the joints. Without enough flexibility, your muscles become short and tight, leading to muscle weakness, limited joint motion, increased risk of injury and poor function.”
Stretching gets your body ready for physical activity and helps reduce muscle soreness after exercising. It can also help improve your posture, balance and coordination. Whatever physical activity you do, stretching properly may help you perform better and lower your risk of injury.
“Most people underestimate the benefits of regular stretching. Simple, short, daily stretching routines have a positive impact on pain, stiffness and function,” Wade said.
Two main types of stretches can help — static stretches and dynamic stretches. Both can be good parts of your fitness routine. Static stretches focus more on building flexibility, while dynamic stretches emphasize mobility.
“Stretching is generally associated with preparing for physical activity and is often scheduled before and/or after exercise. However, it can be an activity all by itself anytime during the day to gain its benefits,” Wade said. He explained more about both types of stretches.
Static stretches
Static stretches are probably the stretches that come to mind when you think about stretching. That’s when you stretch a muscle or a group of muscles to the point where you feel tension, and then hold that position for 20 to 60 seconds without bouncing. You might rest and then repeat the stretch two or three times.
“Static stretching involves slow, controlled movements that are safe to perform,” Wade said.
It’s common to perform static stretches after physical activity when your muscles are warmer. You can also take short breaks at home, work or school throughout the day to fit in some static stretching.
Static stretches you can try include:
- Hamstring stretch: Sit on the floor with one leg straight in front of you and the other bent, with your foot near your other knee. Lean forward toward your toes, keeping your back straight.
- Quadriceps stretch: Stand on one leg, grab the other foot behind you and gently pull it towards your glutes. Keep your knees close together.
- Calf stretch: Stand facing a wall with one foot in front of the other, leaning forward with your hands against the wall at about eye level. Gently bend your front leg and keep your back heel on the ground to stretch the calf muscle.
- Shoulder stretch: Extend one arm across the chest and use the opposite hand to gently press the arm towards the body until you feel a stretch in the shoulder.
- Chest stretch: Stand in an open doorway. Raise each arm to the side, elbows bent at 90-degree angles with your palms forward. Slowly step forward with one foot, keeping your arms on the sides of the doorway.
- Forearm stretches: Extend one arm straight in front of you, keeping your elbow straight. Use the other hand to bend the wrist up, then down.
The benefits of static stretching
If you perform static stretching regularly, you can maintain or increase your flexibility and help prevent injuries linked to a limited range of motion.
Static stretching can also help your muscles recover more quickly after exercise and can help decrease muscle pain and stiffness. “Static stretches are a good option if you don’t get much activity or you’re sedentary,” Wade said.
Static stretches release muscle tension and increase blood flow, which can help you reduce stress. “The slow movements of stretching and deep breathing can be calming for the mind,” Wade said.
The risks of static stretching
In a static stretch, you can slowly and gradually add tension without injuring yourself. Just don’t push past the point of tension and into pain. Overdoing it can cause pain or soreness that lingers after you’re done stretching.
Don’t turn to static stretching to prepare for exercise. It can temporarily make your muscles weaker and decrease your performance.
Dynamic stretches
Dynamic stretches include 10 to 15 repetitions of movement through larger ranges of motion. They are usually paired with your sport or activity, so as you stretch you use your muscles and joints the way you do in your game or workout.
“These whole-body movements actively take your joints through their full range of motion and then back to the starting position. You don’t hold the movement at its endpoint,” Wade said. It’s great for increasing the flexibility you need for your activity.
It’s best to do dynamic stretches as part of your warm-up, since they prepare your body for movement. They’re useful before high-intensity exercises such as running, jumping or playing more active sports.
Dynamic stretches include:
- Leg swings: Hold onto a counter or sturdy chair for support. Stand upright and swing the outside leg forward and backward with control, gradually increasing your range of motion with each swing.
- Walking lunges: Step forward into a lunge position, then push off the front foot to return to standing. Repeat with the opposite leg.
- High knees: Stand in place and alternate lifting each knee up towards your chest in a jogging motion.
- Buttocks kicks: Stand in place and kick your buttocks with your heel, alternating legs.
- Arm circles: Extend your arms to the sides and move them in circles, gradually increasing the size of the circles.
- Chest expansion: Put both arms out straight in front of you, then slowly open them to the sides until they are in a T position. Return to the starting position.
- Wrist twist: Make a fist and move it in a circle several times, then reverse direction.
The benefits of dynamic stretching.
“Dynamic stretching requires more thoughtful coordination of your movements, and it has gained popularity with athletes and coaches as the pre-exercise warm-up of choice,” Wade said.
Dynamic stretching can be customized to your activity or sport. And because you focus on your body’s movements, it can help you mentally prepare for your activity and improve your overall performance.
Athletes like it because it uses faster, sport-specific movements. These movements improve flexibility and mobility, increase the blood flow to muscles, raise body temperature and stimulate the muscles and nerves activated in workouts. These factors mean dynamic stretching can increase physical performance in practices, games or weightlifting sessions.
The risks of dynamic stretching
Dynamic stretching is a better choice for people who are in good shape. “It’s not recommended for people who are injured, in the early stages of recovery from an injury or surgery, are sedentary or who have physical limitations to intense exercise,” Wade said.
It’s important to use good control with dynamic stretching. You should increase intensity and range of motion gradually. Otherwise, you could overstretch or injure yourself.
The bottom line
Stretching is important for improving your flexibility and strength. Static stretching, dynamic stretching or a combination might be the best choice for you, depending on your needs, goals and fitness.
If you would like to learn more about how stretching can improve your flexibility, mobility and overall health, connect with an expert at Banner Health.
