You have grown up hearing that you need to warm up with a stretch before you do any exercise. You probably have done it a hundred times yourself. Before your morning run, you stick your leg out, bend forward and hold that stretch. You then move onto the other leg. Then off you go for a jog!
While stretching is a crucial part of any workout plan, you must understand when to stretch for optimal results.
The Two Types of Stretches
While there are a number of stretching techniques out there, the two most common categories are Static and Dynamic stretching.
Static Stretching: This involves stretching from a stationary, comfortable position and holding it for a period of 10-30 seconds.
Dynamic Stretching: Dynamic stretching involves active movements. Your muscles stretch, but you don't hold the stretched position for long. Effectively you are taking your joint through an active range of motion to lubricate the joint.
Warm Up Time: To stretch or not to stretch?
Right from primary school, we've been told that we should stretch as part of our warmup regimen. However, several studies have questioned the usefulness and appropriateness of static stretching as a warmup exercise in recent times.
- Swing one leg forward and kick back. Aim to get your straight leg as high into flexion as you can. Follow this up with a swing back (without bending forward).
- Swing your leg from side to side in front of you (from left to right) - you may need to hold onto something for support. Swing both your legs, one at a time.
- Do some high knee runs.
- Do a drill of kickbacks (feet to backside)
If you are going to sprint, include some arm range-of-motion exercises as there will be a lot of anterior shear forces acting on your shoulders when running.
Now that you have a better understanding of stretching, let's look at why you must include stretching in your workout routine. While static stretching may not be your best option for a warmup regimen, stretching, as an exercise, can provide a large number of benefits to your body.
When to Stretch fo Optimal Results
At Paramount Health, we always recommend our clients to avoid static stretching during the warmup drill.
The general rule of thumb is- Do dynamic stretching before and static stretching after exercises or other physical activities. The best time to do static stretching is when your muscles are warm and pliable – For example, at the end of a training session.
You can also stretch during evenings after an active day. Just make sure you put aside some time for active recovery.
Like I said earlier, the best time to do dynamic stretches is before you start exercises or any other rigorous physical activity. This gets your muscles primed for action.
Stretching should definitely be a part of your workout strategy. Whether you are a sportsperson or an office worker, you can get substantial benefits from stretching if you do it regularly. Understanding when to stretch for optimal results is important to ensure that you get the benefits, you're after and avoid any risk of injury.
Before you start any workout program, it's a good idea to talk to an expert. You don't want to injure yourself by doing exercises that don't suit your body. If you need any further information on this, why not talk to our Sports Chiropractor. We will be happy to help you achieve your fitness goals.
