Stretching improves flexibility and is an important part of an exercise routine. However, not all people stretch before exercise, so you may wonder if stretching is important. Not all types of stretches are the same, so the type of stretch and time make a difference in flexibility and exercise. If your current stretching routine doesn’t seem to improve overall flexibility, then you may want to consider making some changes.
Variations of traditional training
Traditional stretches such as bending over to touch your toes or stretching your legs over a fence can be part of your pre-exercise routine, but this type of stretching, also known as static stretching, increases the risk of injury and does not promote exercise. flexibility. The American Council on Exercise cautions against stretching cold muscles, promoting warm-up activities before stretching. Also, when performing a static stretch, holding the stretch to the point of discomfort is less effective in improving flexibility and increasing the risk of injury.
Active stretching for flexibility
A comparison of different types of stretching shows that active stretching improves flexibility. Active, also known as dynamic stretching, involves moving parts of your body gradually increasing the reach of the muscles and the speed of movement. In a 2010 study published in the “Clinical Journal of Sports Medicine,” hamstring flexibility was tested using static or active stretching. After a four-week period, the active stretching group gained greater flexibility in their hamstrings, while the static group did not gain minimal flexibility gains. After studying both groups throughout the study, the researchers noted that the active stretching group continued to increase their flexibility to a greater extent than the static stretching group.
Specific training exercises
Active stretching doesn’t require a complicated routine , but it does promote benefits when your routine uses the same muscle groups as your exercise. Increasing your circulation and flexibility not only improves flexibility, it also lowers your risk of injury. For example, a runner can start with a light jog or brisk walk before going for a run, warming up the muscle groups and preparing them for a more strenuous activity. Low-impact activities such as walking for runners, light kicks for soccer players, or some services for tennis players increase heart rate and blood flow to muscles, warming body temperature and allowing you to achieve your full range of motion in a controlled manner. .
Muscle pain and tension
While stretching is important for flexibility, a promoted benefit of pre-exercise stretching is pain reduction. However, muscle stretching, either before or after exercise, does not produce any noticeable reduction in muscle pain. A systematic review of the Cochrane database from 2011 analyzed 12 studies and found that stretching had a minimal effect on post-exercise pain. Although there are multiple benefits of stretching, delaying or reducing muscle soreness does not appear to be a benefit. Muscle stiffness improves with active and static stretching. The American Council on Exercise recommends active stretching before a workout and static stretching after exercise to increase muscle flexibility and reduce tension.
