Jan 18 2010
Do You Really Need to Stretch When You Exercise?
Guest author and fitness expert, Kathy Ekdahl shares her secrets to loosing that extra weight and staying fit and healthy.
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Q- What are the current recommendations for stretching? I keep hearing that you don’t need to stretch before exercise, but when should I stretch?
A- Flexibility is an often overlooked aspect of fitness, and the recent research about stretching has been confused by some to mean stretching is not as necessary as previously thought. Nothing could be farther from the truth. Flexibility is still an essential part of all exercise programs, but it is important to understand when is the right time to stretch to improve flexibility. The research which you have heard about looked at whether static stretching prior to running decreased injury potential for runners. The results were quite clear- static stretches- ie held stretches for an extended period of time- did NOT decrease injuries in runners. Nor did it improve running times! Additional research since then has shown that static stretching prior to weight training, explosive speed or agility work, or stop and go sports actually INCREASED injury potential in athletes by dampening neuromuscular activity.
So, when is the recommended time for stretching? Static stretches should be done after your workouts, or on days of no workout at all. Daily stretching for 10-15 minutes can make a big difference in movement potential and chronic pain. But, make sure that you are using proper form when you stretch. Your back should be straight, not rounded. Avoid forward bending with a rounded spine- it’s the biggest culprit for back pain and injury! Know which body parts need stretching and which do not. Over stretching already flexible muscles can lead to joint instability. A good personal trainer can assess your flexibility and make recommendations. On another note, Yoga is a fabulous way to improve flexibility, and has been shown to be the one form of stretching which decreases post exercise soreness but, again, overstretching in pretzel-like poses is not good for anybody!
For those who play sports or workout vigorously, pre-exercise flexibility work should be movement oriented. This is called dynamic flexibility, or movement prep. Dynamic flexibility work has been shown to improve sports performance and should be the norm for strength training as well. There are many great books on dynamic flexibility, and one I highly recommend is Magnificent Mobility, by Eric Cressey. Eric is a world renowned strength coach with a training facility in Hudson, MA called Cressey Performance.
Kathy Ekdahl, ACE cPT, CSCS, is a nationally certified personal trainer and strength and conditioning coach, who lives in Hudson, Mass. Kathy has worked for over 20 years in the fitness industry, and is the coach of the Hudson High School Women’s Varsity Lacrosse and Field Hockey teams. She will be answering your fitness questions each week in this column, and welcomes your questions. To send a question, email Kathy at: kathy@personalbestpersonaltraining.com.
Another recommendation by author Eric Cressey: Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
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