A Simple Guide to Stretching
Add some flexibility training to your routine today
Stretching is an integral part of muscular health, but many gym goers skip it, or consider it an afterthought. Adding some stretching or soft tissue mobilization offers a number of incredible benefits including increased range of motion, increased blood flow, and reduced restriction. All of these impact training performance as well. Incorporating a flexibility program into your daily routine is so simple, that you’ll end up wondering why you didn’t begin sooner.
Here’s a simple guide to stretching that doesn’t require any tricky yoga poses or expensive equipment. I’ve also included a simple stretching routine at the end so you can get started today.
What types of stretching exist?
Static: The traditional form of stretching that you probably think of when stretching comes to mind. Example: Standing quadriceps stretch
Dynamic: Moving through range of motion in a controlled manner. Example: Walking lunges
Ballistic: Involves small bouncing movements to activate the stretch-reflex more intensely
Proprioceptive Neuromuscular Facilitation (PNF): Performed with a trained professional involving combinations of muscular contraction and relaxation while working through range of motion (ROM)
When should I stretch - before or after a training session? Both?
There’s been a bit of debate about whether to perform static stretching, where you hold the stretch for X amount of time, before a training session. Studies have indicated that static stretching before a training session may negatively affect performance . The majority consensus is that static stretching is most effective when performed after a training session or on a non-training day.
A recent study examined the effects of prolonged static stretching pre-warm up on overall performance and determined that ROM can be significantly increased without any secondary negative effects on performance, as long as it is done >2 hours beforehand and as long as it is followed by a proper warm-up, including cardiovascular exercise and dynamic stretching.
How often should I stretch?
The ACSM recommends a minimum of 2 days per week of flexibility training for all muscle groups. This doesn’t have to be yoga or a formal stretching program, but rather can be something as simple as 2 nights a week of a total body stretch routine while you’re watching tv.
Side note: If you haven’t tried yoga, and if you think your nervous system could also use some recovery, I recommend giving it a try. Like fitness classes, there are always modifications to every pose, and the restorative benefits to the nervous system are equally as important.
Utilizing soft tissue mobilization in conjunction with stretching may also improve outcomes. Soft tissue modalities like foam rollers, cupping, and scraping are useful in releasing fascia adhesions. Fascia is a web of connective tissue that runs throughout the body, encompassing organs and muscles. While it’s an integral part of our structure, it can develop “sticking points” and impede our range of motion.
A common example of this is the issue that many people have with their plantar fascia, which is the soft tissue that lines the sole of the foot. When it becomes inflamed, it causes plantar fasciitis. Fascia scraping can relieve tension and bring blood flow to the area which can combat inflammation.
Your iliotibial (IT) band which runs along the outside of the thigh and is commonly aggravated in many distance runners isn’t a muscle but rather a large band of fascia. Keeping it supple through rolling and scraping may help alleviate tightness in the outer leg and help improve running form, when coupled with hip strengthening exercises.
How do I gain improvements in connective tissue (i.e. tendons and ligaments)?
Typically, when you begin exercising, you’ll see improvements in muscle tone in 4-6 weeks. Connective tissue takes longer to adapt. However, the role that tendons and ligaments play in binding muscle to bone and bone to bone, respectively, require them to have a necessary amount of stability. When tendons are injured, they’re less stable and demonstrate greater elasticity. Strength training contributes to increased stiffness, contributing to overall safety and performance. High-intensity strength training (intensity meaning load) has demonstrated healthy tendon thickening and stiffening when compared to low-intensity strength training. Furthermore, rate of contraction, such as that which occurs in ballistic, plyometric, and power-based training has shown positive improvements in tendon health.
Is it really worth it? What happens if I don’t?
Yes, it’s worth it for long term functionality. If you don’t, you’ll likely continue contributing to your postural deviations, remain stuck in the same muscular imbalances that you currently are in, or begin to experience pain and discomfort.
While that might seem a little intense, remember - it only takes two small sessions a week, consistently performed over time to see improvements. It’s something that you can do within your evening (or morning) routine, that requires virtually no effort, won’t make you sweat, and only improves your outcomes. Plus, it’s pain-free.
Additionally, while the stretching itself isn’t going to make you stronger, it does increase range of motion. Increased ROM means you can squat more deeply, move with greater ease, improve your leverage, and enhance your functionality. Who doesn’t want to improve how they move?
Try this simple flexibility routine.
Go through the list twice, holding each stretch for 20-30 seconds. If the stretch is one side at a time, be sure that you do both sides for 20-30 seconds each.
Standing or seated forward fold - Hamstrings / Low back
Reaching for the toes, but not forcing it. Initiate the movement with a tall spin and hinge from the hips
Standing quadriceps stretch (each side) - Quads
Pull one heel behind you and up toward your glute. Keep your knees close together to make sure the stretch stays in the quad (thigh)
Figure four stretch OR Pigeon pose (each side) - Glutes
Seated or lying on your back, place one ankle on the opposite thigh, so your legs look like the number “4”. Pull behind your thigh and feel the stretch in your opposing hip.
Supine spinal rotation (each side) - Back
Lying on your back with bent knees, let your knees gently fall to one side. The goal is to keep both shoulders flat to optimize mid-back rotation. If you can’t do that with your knees on the ground, prop them up with a folded blanket.
Door frame Chest Opener - Chest
Standing in a door frame, place your forearms on either side of the doorframe. Press your body through the door frame and feel the stretch across your chest.
Door frame Pull - Shoulders / Mid- back
Face one side of the door frame and place hands on either side of it. Sit back into the stretch so that the mid-back rounds and the shoulder blades are pulled to the sides of the body.
4 Position Neck Stretch - Neck
Chin to chest (Flexion)
Chin to ceiling (Extension)
L ear to L shoulder (Lateral Flexion)
R ear to R shoulder (Lateral Flexion)