Table of Contents
- Flexibility is a wide spectrum
- Definitions from the National Academy of Sports Medicine (NASM)
- Benefits of stretching
- Types of stretches
- How long should you hold a stretch?
- 6 rules for a successful stretching session
- My final recommendations
Stretching is sometimes negatively associated with being intense, too painful for already sore muscles, impossible for the inflexible and downright cumbersome. But when done correctly and consistently, stretching can greatly improve your mobility, flexibility and range of motion (ROM).
The more consistently you stretch, the more ease you create for your activities of daily living and exercise.
Flexibility is a wide spectrum
You might be thinking that you’re either flexible or you aren’t – but flexibility is on a spectrum. Therefore, you can improve your flexibility with regular practice.
Definitions from the National Academy of Sports Medicine (NASM)
Flexibility – normal extensibility of all soft tissue that allow for complete ROM
Stretching – moving or holding a muscle to a point of tension (stretch awareness) to increase the relaxation response
Mobility – the ability to move freely and easily and for the body to maintain postural equilibrium and support joints through movement
Static stretching – slowly taking a muscle to the point of tension and holding the stretch for a specified time
Active (dynamic stretching) – recruiting helper muscles to make controlled movements that stretch the muscles to their full range of motion
Benefits of stretching
Before we get into the benefits, I’ll answer the question you’re really here for!
How long do you need to stretch to actually get the benefits?
The answer varies from person to person as no two bodies are alike. However, for most people, dedicating 10-20 minutes per stretch session 3-4 times a week will yield benefits in flexibility, wellbeing and muscle recovery.
Now that you know you can commit to the practice, here are just a few of the benefits:
• Improved posture and strength when combined with exercise
• Increased joint mobility and range of motion
• Better mobility and ease when performing activities of daily living
• Enhanced overall quality of life
• Deeper sleep quality and reduced pain and discomfort
• Higher confidence to engage in other activities and build trust in the body
• More total body hydration and circulation
• Down-regulation of the nervous system from fight or flight to rest and digest
Types of stretches
There are two main types of stretches that are most beneficial if you’re stretching without assistance and trying to establish a more regular practice.
Static stretching
If you’re new to stretching and don’t yet have a consistent routine, start with static stretching. Static stretches are held for a minimum of 30 seconds and involve holding the muscle in a fixed position without movement.
When you hold the stretch for at least 30 seconds, you can get into a comfortable position and assess how you feel. You can then relax into any discomfort, breathe deeply and hold the stretch. Doing all of this allows the muscles to relax and be prepared for more dynamic movements (exercise) after the stretch.
It’s best to perform static stretches after your warm up: after a walk, at the end of a workout, after time in the sauna, etc.
Active stretching
Sometimes referred to as dynamic stretching, active stretches are performed on specific areas of the body to prepare them for activities like sports or weight training. For example, a swimmer might do a series of arm circles before laps, a runner might do a few sets of standing hip circles and a lifter might do a few rounds of 90-90 hip stretches before doing the leg press machine.
The goal of active stretching is to:
Build heat in the body
Prepare the body for movement
Move the body in multiple planes of motion
Active stretches do stretch the muscles, but the stretch is not held at the end of the range of motion.
If you want to retain flexibility, active stretching is where it’s at!
Active stretches help the body retain flexibility, which means that you’ll likely notice more freedom of movement and less tension after active versus static stretches. Regardless of the type of stretch, blood flow and circulation are improved, and hydrated muscle fibers are gently pulled to their full length, aided by connective tissue that helps realign any disorganized muscle fibers to help restore the muscle back to health.
How long should you hold a stretch?
To get the full benefits from the stretch, you must hold it long enough and stretch frequently. Rushing to get to your workout, not settling into the stretch sensations and not knowing how to stretch are a few reasons people rush through stretching (or skip it altogether).
Feeling tighter on one side?
There is no increase in muscle elongation after 2 to 3 rounds of static stretching, even if you’re feeling tighter in one muscle compared to another. You may experience reduced tension by holding a stretch longer or feel better after you stretch a muscle that feels more tense – feeling better counts for something! As long as there is no pain, you can vary the time a stretch is held beyond what’s recommended.
When you hold a stretch for the recommended amount of time, you…
• Get comfortable holding the position
• Relax your muscles and prime them for more dynamic movements
• Ease into any discomfort and breathe deeply in the stretch
• Decrease the risk of injury over time by increasing flexibility and mobility
• Help joints move through their full range of motion
• Allow your body to establish healthy movement patterns
• Induce a relaxation response that signals to the body that it’s time to stop resisting and start relaxing
6 rules for a successful stretching session
1. Do not stretch to the point of pain
This is the first, most important and nonnegotiable tip. Pain can be any number of sensations including burning, popping, tingling, pins and needles in the site of the stretch or surrounding muscles. Stretching through discomfort is okay, and the difference is that one can be held with relative comfort while the other cannot.
Pain is dangerous and could be a warning sign that tissue damage might occur if the stretch continues. At the first feeling of pain, stop, take a deep breath and reposition.
2. Wear comfortable clothing
This will give you freedom of movement when stretching, whether sitting or lying down.
3. Stretch both sides
Always stretch the same muscles on both sides of the body, no matter how one side feels compared to the other. If you feel that one side is tighter or more restricted, you can repeat the stretches on that side until it feels even with the other.
4. Use controlled movements
Always use controlled movements and hold the stretch for the recommended amount of time. Basically, this means no bouncing, jumping or shaking – slow and steady.
5. Use props for stretching assistance
Some helpful props are straps, yoga bolsters and yoga blocks. Use these props to help you go deeper to your point of comfort. Remember, don’t stretch to the point of pain.
6. Breathe
Exhale into the stretch to release tension. You’re stretching too deeply if you’re holding your breath. Therefore, don’t struggle through a stretch – it’s mean to relax you.
My final recommendations
I recommend stretching for shorter periods every day or every other day versus stretching the same muscles in the same way for longer periods daily – moderation mixed with consistency is the key to a proper stretching routine.
There is no one size fits all answer to when you might see the benefits of stretching. However, you may start to notice reduced tension, more comfort getting into the stretch, improved range of motion and circulation within 2 to 5 weeks if you stretch at least 4x each week.
Developing a consistent stretching routine can help improve your flexibility, mobility and range of motion, therefore making it easier and safer to exercise and perform activities of daily living.
There is a lot of misinformation about stretching and it can be overwhelming to know where to start. Focus on large muscle groups, length of time each stretch is held, breath and frequency for best results. Results take time and are different for every person but adhering to these simple guidelines will yield lasting results. Take your time – happy stretching!
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