Stretching is beneficial, no question. But there is some debate about when is the proper time to stretch, how much, and for how long. Why the debate?
For a long time, a short but vigorous stretching before the workout was some kind of a norm. But more recent research proved that too much stretching on „cold” muscles, before the workout, might actually do more damage than good. And that is because, when stretching, most of us tend to overdo it, pushing the muscles over their normal range of motion, with possible minor damages (micro-tears in muscle fibers) and no real possibility for them to quickly recover since we are just starting the workout – putting more stress on them.
The right way to workout
You should start with a warm-up – let’s call it a pre-workout warm-up. Do that for 10 minutes at least, but 20 isn’t too much either, if you feel that you need it. You should include all the body movements, taking care not to focus only on the main muscles you intend to work more during the following session. Some movements you usually do when stretching can still be used during the warm-up, but do not push your limbs/muscles beyond the normal range of motion. More specifically, don’t use external help to stretch them… do not assist with the opposite arm, don’t push/pull against walls or bars, do not use heavy weights, do not overuse gravity or more complicated positions to stretch. Just use normal movements rhythmically, to raise your temperature and let your body know what’s coming: a proper workout, focused and intense.
The best time to stretch is after your workout
Now that you’re reaching the end of the workout, your muscles are definitely warmed up. Some of them might even „hurt” a little with lots of micro-tears, but that is fine since now you will be entering a period of lower intensity and then relaxation, allowing them to recover. The proper stretching should be done no sooner than 15 minutes after the workout.
For how long should you stretch?
The most familiar techniques, and usually used in a post-workout session, are static stretching, active stretching, and passive stretching. You aim to stretch all your muscles – at least the main ones, even if you did not overuse them during the workout.
Static: You move into a stretch gradually, comfortably, and through an even motion. Then you hold it in place for 10 to 20 seconds. Example: a forward bend to touch your toes with your fingers.
Active: You move into your range of motion with no assistance other than the strength of muscles causing the movement (called agonist muscles). You try to reach the maximum range of motion, slowly, further engaging the main responsible muscles, with no extra help.
Passive: This is active stretching with assistance. After initiating the stretching movement/position, slowly, you start assisting the stretch with another body part (opposite arm, for example) or an object (wall, bar, kitchen counter etc.).
One more thing
Post-workout stretching is very good, but you should consider adding a stretching routine in your monthly fitness schedule. There are many different approaches – from a quiet and more relaxing yoga class to a faster and more dynamic approach, sometimes feeling like an intense workout on its own.
Stretches will be deeper, and the complete class will last for about an hour, but you will be eased in, allowing for safe and very effective stretching. You will really stretch all the muscles, including those you didn’t know existed. You will stretch them for longer – with 30 seconds static/passive holds or with lots of repeating movements. You will become stronger and more flexible, reaching further. You will feel better and, in the long term, it will make it easier for you to train harder at the gym, outside, or at home.
As with everything, do not rush in. Set realistic targets, safe and achievable, then gradually do more as you become more familiar with it.
PS. What’s with the cat?! You know… just the perfect stretcher 🙂
Image: Zoltan Tasi – unsplash.com (top), javiindy – stock.adobe.com (bottom)