You hear the fitness tip all the time “stretch before you exercise or physical therapy?” But should you? To stretch or not to stretch, that is the question… and the answer is yes.
The American College of Sports Medicine recommends stretching every major muscle group a few times a week and before any exercise. They recommend to do so at least 60 seconds per exercise. Doing so will help you stay flexible as you age. Regular stretching can also help with posture as well. If you have a job that means you are sitting or standing in the same position all day, doing stretches occasionally will help your muscles from becoming “stuck” and help posture as well.
You don’t need to hold a stretch to get benefits from them. Not always! Static stretches, or stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is ok as long as you don’t you don’t stretch and hold it until it hurts. But studies have shown that dynamic stretches, which means keeping the movement going through the entire range of motion. Again, don’t do it until it hurts.
Sometimes stretching before exercise isn’t a good idea. Studies have shown that it doesn’t prevent muscle soreness or improve performance, and in some types of exercise, such as sprinting, it affects performance because it tires out your muscles. However stretching after exercise is a great idea. After exercising your muscles are warm and more flexible. Static stretches are a great way to end your workout.
Stretching is a great way to improve your flexibility. Add pain free stretches into your daily routine and reap the benefits!
If you forgot to stretch and need to see someone about pain, check out our Free Pain Evaluation!
