Stretching is an important part of a workout routine...or is it? With so many misunderstandings out there regarding stretching, is it really worth your time? Stretching does have many benefits, including improved blood circulation, less soreness after a workout, and increased range of motion — but it’s important to learn the different types of stretching and when to do them. Here’s the three biggest stretching myths, and the truth behind them.
Myth 1: “If you do not stretch regularly, your muscles will shorten”
A shortening of the muscles is often blamed for poor flexibility, but the term “shortening” is misleading. “Your muscles won’t shorten if you don’t stretch, but the feeling of your muscles shortening will happen if you don’t stretch,” said Thomas Richardson, a Performance Coach with EXOS. “If you don’t stretch regularly, you will become less mobile and less flexible, which pretty much feels like your muscles are shortening.” If you’re restrained in a cast for many weeks due to an injury, this could be a time when your muscles might actually shorten, which is where professional guidance through physical therapy can help to regain mobility.
Muscle lengthening occurs through static and dynamic stretching, as well as eccentric exercises such as deadlifts. Lengthening muscles is important for increasing flexibility and range of motion and aligning collagen fibers when muscles are healing after exercise.
Myth 2: “Stretching helps relieve sore muscles”
Overall, stretching can help to promote blood flow, which is part of what helps to relieve the sensation of sore muscles. However, if you’re super sore or injured, you should go easy on stretching after a hard workout. As a rule of thumb, the more intense and strenuous the workout is, the more careful you need to be about stretching afterwards.
Richardson explained, “If you are extremely sore, you've already damaged your muscles through lifting or anything, and then you do some extreme stretching very long periods of time really pushing your ranges of motion, that induces more tearing.”
This isn’t a sign to skip all stretching though. If you do it the right way, dynamic movement can help your recovery. "If you're sore, mild stretching is very good and would stimulate blood flow, which helps to relieve the sore muscles,” said Richardson. Think of mild stretching as dynamic stretches that increase your flexibility and mobility, and don’t hold any stretches too deeply or for longer than a minute at a time.
Myth 3: “Stretching reduces your risk of injury”
There is no scientific evidence that a stretched muscle is any less prone to injury, but that doesn’t mean that stretching isn’t part of a routine that creates healthy muscles. "A stretched muscle or a flexible muscle that is long is objectively less likely to be injured. A tighter muscle is more likely to be injured,” explained Richardson. “Alone, stretching doesn’t reduce the risk of injury, but combined with being strong, being long does objectively help lower the risk of injury.”
There are certain types of stretches you can do before and after exercising to help decrease the chance of injury. The difference in stretching before versus after a workout is in how you stretch. Dynamic stretching prepares your muscles as well as the passive supporting structures of your body (tendons, ligaments, cartilage, etc.) for the demands of the upcoming workout. It also improves your coordination and increases blood flow to your muscles. This increased blood flow raises your muscle temperature, which is one of the most important factors in warming up. Static stretching is better after a workout since it involves holding a stretch to lengthen the muscles, which is better to do after your body is warm and limber from a workout.
How to stretch before or after a workout:
Dynamic stretches before your workout:
Dynamic stretches should be an integral part of every warmup routine, and ideally will warm up the prep your body for the movements of your workout. They are especially important before intense workouts and quick and explosive movements that require a lot of flexibility. The big advantage of dynamic stretching is that it gently works your muscles up to their full range of motion instead of holding a maximum stretch for a long period of time like in static stretching. Richardson emphasized that as a general rule, you should only stretch until you feel a slight pull. Stretching should never cause you pain.
Some dynamic stretches to try before your workout are:
- Hip circles
- Arm circles
- Leg swings
- Cat cow
- World’s Greatest Stretch
Static stretches after your workout:
Static stretches are best after your workout. These can help release tension in tight muscles, and are best targeted toward the muscles you worked that day. Stretch until you feel a slight pull and then hold that position for 20-90 seconds. Repeat the stretch several times until you feel the tension leave your muscles.
Some examples of static stretches you can try after your workout are:
- Hamstring stretch
- Quadriceps stretch
- Hip flexor stretch
- Side stretch
- Triceps stretch
The Importance of Stretching
Flexibility is always a combination of mobilization, stretching, and strengthening. Stretching on its own is beneficial, but it can never yield the same positive effects as a combination of all three. Total-body training coupled with regular stretching is one of the best ways to improve your flexibility.
Whether you’re looking to start a warmup routine, commit to a cool-down, or just want to increase your flexibility, you’re in the right place. Stretching is an important piece of the puzzle in overall physical and mental health, so get ready to reap all the benefits of this mindful practice.