Everything you know about stretch , you probably learned from your elementary school PE teacher , or possibly your eminent school day basketball game coach . Either way , it ’s almost definitely wrong .
coach and teachers from 20 + long time ago did n’t have a whole lot of education on stretching . They pluck up most of their cognition from their own elementary schoolhouse PE teacher and high school day passenger vehicle … who also belike did n’t have a whole lot of training on stretching . And the cycle endure on .
If you ’re sit there think , " It ’s stretch … how complicated can it be ? " , you ’re partly right . But you need to have intercourse what the research says and how to actually reap stretch ’s benefits , mostly by forgetting these commonly go for myths too many citizenry believe .
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Stretching before exercise prevents injuries
No , your pulled hamstring tendon during playground ball exercise is almost definitelynotbecause you failed to stretch . At least in the common sense of old - school atmospheric static stretching where you hold a stretch for 30 - 60 sec .
Before you lose your shit and tell me all the reasons I ’m incorrect and how you know you got XYZ trauma because you did n’t stretch along , let me show you to the research . First , there ’s the2004 meta - analysisthat found stretch had no significant role in accidental injury prevention during athletic activities . Then there ’s the2013 meta - analysisreviewing even more study that essentially shew the same thing .
The trouble is , multitude jumble warming up and stretch . And more than that , they confuse static stretching anddynamicstretching .
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Warming up – which involves raise your internal core temperature and taking your torso through dynamic , full range of motion campaign – definitely helps prevent injury . Some of these movement ( think lunges , skipping , air diddlysquat , and arm circles ) are really considered dynamic stretches . When do as part of a total warmup routine , they ’re improbably beneficial , and can , in fact , aid prevent injury .
But standing still and touching your toes like in gamy school gymnasium class ? Not so much .
Stretching after exercise reduces soreness
Again , incorrect .
reckon , I ’m not pick apart a good , post - workout stretch . In fact , stretching after a workout , when your muscles are fond and limber , is a great clock time to take yourself through a unfold function to maintain , or even better , your flexibleness . But if you ’re relying on your load routine to help reduce the delay onset muscle tenderness ( DOMS ) that typically rears its ugly head 24 to 48 hours mail - physical exercise , you ’re bark up the wrong tree . In fact , atmospheric static stretching office - workout not only does nothing to reduce heftiness irritation , butit may actuallyleadto muscle discomfort , if you hold a stretch for retentive periods of time .
If you want to actually reduce DOMS post - workout , try foam wheeling , massage , or cold water therapy .
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Static stretching is the best method
That good ol’ stretch routine you see in unproblematic schooltime does have its place , but it ’s not theonlyway to glean the benefits of stretch .
As I note above , dynamical stretch – use that take your joints through a full mountain range of move as part of a warmup subroutine – is one of the in force path to enjoy a honest stretching . The key here is that you ’re not trying to push yourself past your natural range of gesture . Rather , you ’re trying to workwithinyour range of motion to increase rake flow to your working muscle and improve coordinated movement . Not only can this style of dynamic stretching help forestall injury , but a pre - workout dynamic stretching routinecan amend overall athletic performance– major power , agility and potency – when compared to still stretching .
Do n’t ditch those static stretches completely . They ’re great for improve flexibility , particularly if you ’re involve in bodily function that require it , like saltation , gymnastic exercise , or unearthly sex games . Just remember to save stable stretching for after you ’re sufficiently warmed up .
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If you’re feeling “tight,” you need to stretch
Well , maybe . Sometimes . In the proper precondition .
The thing is , " tightness " ca n’t always be resolve with a simple stretch . Jeff Richter , a certify gymnastic flight simulator atSt . Vincent Sports Performance , explains it like this : " Protective tension may be occurring in the muscles if the body has piteous postural positions . "
In other words , if you ’re forever placing your soundbox in a whacked - out position ( for instance , always crossing one wooden leg over the other , always place more weight on one foot than the other , or always sitting down ) , your body compensates for those imbalances , tightening opponent brawniness to forbid pain or injuries . Unfortunately , this can head tomyofascial adhesions to the fasciathat ca n’t be resolve with elementary stretch .
Richter suggests froth rolling and stability training as more suitable ways to address these problems , saying , " Releasing trigger points and bushel honorable tissue timber through manual therapy and creating stable and efficient movement normal are extremely significant to couple with skilful postural position . "
You should stretch beyond your natural range of motion
In the world of " no pain , no gain , " with wraith voices of past coaches whispering , " Push yourself , contact a little farther , " in your ear , it ’s not surprising that you be given to stretch past your breakage point when reaching for your toe .
It ’s time to terminate .
Andrea Gilats , a yoga teacher and writer ofRestoring Flexibility : A Gentle Yoga - Based Practice to Increase Mobility at Any Age , says , " A safe , beneficial stretch invites you to hold near or at the limit of your current grasp of movement for a exceptional stick . " As you sedately breathe , step by step heighten your stretch by loose into it as you exhale .
The reality is , it ’s completely possible to pull , which can lead to muscle variant and other injuries . By stretching within your compass of motion , you protect your muscles , tendons and ligaments while gradually increasing your flexibility .
Foam rolling can replace stretching
I know I ’ve just told you ( several times ) to pick up a foam tumbler pigeon to help salve tightness and alleviate muscle discomfort , but I detest to break in it to you , this is not go to be a replacement for stretch , which seems to be a rise trend .
stretch does just what it say it ’ll do : It stretches your muscles , tendons , ligament and mettle . It helps maintain and amend flexibility , which is a foundational component of physical fitness .
Foam rolling is basically self massage . It ’s fabulous . I bonk my foam roller more than I handle to acknowledge , but its function is unlike from stretching . You ask to stretch for flexibility benefit and foam pealing to work out out the crick . They ’re different , and you ’ll benefit other than from them both .
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Laura Williamsis an exercise physiologist and physical fitness writer who is , at long last , starting to prioritise dilute through a thrice - hebdomadary post - workout yoga routine . She feel a million time better than she used to . Do you prioritise stretching ? percentage on Twitter@girlsgonesporty .
