Stretching Done Right

We all know how to do stretching correctly, right?

Bend over to touch your toes until you feel your hamstrings burn, count to three. Then throw in a few quick knee-raises and you’re good to go.

Not really.

If you’re like me and have been exercising for a while, our understanding of stretching has changed over the years. No longer is stretching the chore like it used to be. I won’t say it is fun yet but it is no longer the bore that it used to be.

First off, there is no “best” type of exercise in this argument. Stretching muscles and warming up muscles are two very appropriate activities – at different times. We all need to include them, in great abundance, in our routines for both the flexibility and injury protection they provide.

Here’s how it plays out:

Types of Stretching

Stretches fall into two general categories: static and dynamic.

Static stretches are probably the most familiar. These are where you lengthen a muscle and hold that position for a number of seconds. You often experience an uncomfortable sensation as you stretch and stress the muscles.

Static stretches are terrific at lengthening tight muscles, which improves our flexibility. This type of stretching is best done during off hours, when we are not gearing up for activity. Combined with self-awareness and control of our breathing (think: yoga), this activity can provide mental stress relief while improving the ease in which we can move.

Dynamic stretches are movements that mimic the motions we about to perform in our exercise. This type of stretching involves several muscles at once. The movements are slower and broader, which warms up the muscles for the activity to come.

This is the same type of routine for cooling down the muscles at the end of a workout. Slower and easier movement through a similar range of motion that we normally use for the activity.

After years of starting workouts with just static stretches, dynamic stretching has had a very positive effect on my own performance. Building in several miles at the beginning and at the end of my cycling workouts for an easy spin, my recovery has improved and I experience far fewer muscle injuries.

If you’re wondering how to gauge intensity, I use my heart-rate to tell me whether I am still working hard or not. If my heart-rate is about 20 beats below my normal working rate, I’m spinning at a good pace for either a warm up or a cool down phase.

Finding Your Own Combination

Stretching need not be complicated. It just has an important place in our lives. It is up to you to discover the combination of static and dynamic stretches that work best for you.

Listen to your body.

As you experiment with different stretches at different times, your body will guide you. There is a difference between a burning muscle feeling “ow” and one that is painful (“OW!”) The important thing is to have those conversations regularly.

 

Remember this: your body is your slave; it works for you.
– Jack LaLanne