To stretch or not to stretch…..that is the question! And the answer is YES!
But I know you all knew that, right? Now you may ask, “When should I stretch, before or after my workout?”
Well, I am glad you asked! It turns out that you should actually do both; stretch before and after your workout.
Now here’s the scoop on what to do and when to do it.
There are two types of stretches; static and dynamic. The static stretch would be considered the “old school” stretch that increases muscle flexibility by moving one end of the muscle while the other end is fixed. The muscle is stretched in only one direction and usually held for 20-30 seconds and repeated multiple times. The dynamic stretch, or “new school” stretch is a stretch that uses sports/activity specific movements to prepare the body for activity. During this stretch you perform movements similar to the sport/activity you are preparing for by gradually increasing the reach and speed of the movement as the range of motion is also increased. Dynamic stretching stretches the muscle in multiple directions. This is important because during physical activities we are constantly moving in multiple directions, therefore the dynamic stretch will better prepare us for the physical demands of sports related activities.
Here’s the key: Before your activity (especially a sport related activity) begin with a dynamic stretch. Perform the actual movements of the sport/activity and then end with a cool down program that includes static stretching to the muscle groups that were used during the workout.
Why you ask? That’s a good question! Well research has shown that static stretching can decrease muscle strength by up to 9% for 60 minutes after the stretch. Additionally, the force a muscle can produce may be reduced for a period of time after a static stretch. On the other hand, dynamic stretching increases core strength, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury.
Here’s an example of what you should do to incorporate static and dynamic stretching into your exercise routine.
If you were going to play tennis, and wanted to start with a dynamic stretch prior to your match, you could begin by performing mini squats, and then side step squats to the left and right. This would prepare your quadriceps for activity. After the match you could perform a static stretch for your quadriceps by standing on one leg and grabbing the ankle of the opposite leg while pulling it toward your buttock and holding for 20-30 seconds, and repeating 3 times.
Now that you know, you are responsible. Go forth and stretch!
By: Deneen Carter, DPT, OMPT, CSCS, DMC Rehabilitation Institute of Michigan
