When and How Often Should I Stretch?
This is probably one of those million dollar question – When and how often should I stretch?
The answer to that can be simple and complex at the same time but it really depends on your goal and physical state.
Here are some tips:
FREQUENCY:
If you are sedentary and looking to begin physical activity, you should stretch four to seven days per week.
If you are somewhat flexible and mobile, you should stretch at least three times per week.
If you are actively working towards improving mobility and flexibility, you can stretch every day and even do certain stretches multiple times a day focusing on a particular area.
WHEN TO STRETCH ON TRAINING DAYS:
If you require a certain level of mobility to perform your exercises, you should perform dynamic stretches before (i.e., during warm-up) or during your workout. You should then perform static stretches post-workout as a form of recovery. Research shows that doing static stretches before a workout reduces power and strength so it should be left for after your workout.
TYPES OF STRETCHES:
There are two types of stretches – Static Stretching and Dynamic Stretching. Let’s look at the differences of each.
Static Stretching
These are performed while holding a certain position for a certain period of time, e.g., 30 seconds. With this type of stretch, the main goal is to improve range of motion (ROM). Some examples are lower back stretch, shoulder stretch, quadricep stretch, hamstring stretch, and cobra stretch.
Dynamic Stretching
With this type of stretching, you move through a range of motion first without resistance before moving through resistance with a moderate to fast tempo. The main goal is to prepare the joints and body for a certain movement. Some examples are leg swings, trunk rotations, and air squats.
BASIC PARAMETERS FOR STRETCHING:
Both static and dynamic stretching should be done to the regions that are the focus of a specific training.
Avoid stretching if it causes pain
Focus on your breathing when stretching. Inhale before stretching, exhale while stretching
Aim for progressive stretching – aim to increase range of motion until no more gains occur.
Tighter areas may require more repetitions
In summary, mobility and flexibility training (stretching) is imperative not only within a training regimen but in general as well. Activities of daily life can cause chronic tightness that can cause limitations in mobility and functional movements. Including stretches can help you with tightness that can cause pain, posture, and improve your overall functional movement.
