We’re told to stretch. We are given stretches at the gym, we go to yoga classes but then we hear advice that says not to stretch, to roll out and mobilise instead.
Or maybe we’ve even heard not to bother with mobility work at all, because there is some evidence it doesn’t have any bearing on athletic performance anyway.
Should you stretch?
In short: yes. The simple answer is: stretching is a good thing to do. What stretches are best? We have some stretching tips.
Why should you stretch?
It’s good to stretch but it’s not that simple because…
How you stretch matters
There are three main categories of stretching: static, dynamic, and pre-contraction stretching. Which you perform and when makes a difference.
Static stretching
Static stretching is the most commonly practiced form of stretching.
Static stretching is when you find and hold a stretch without moving for a period of time, either actively (you do it yourself) or passively (someone else does it for you).
The research suggests that the best amount of time to hold a stretch is between 15 and 30 seconds, between 2 and 4 times. Continuing to stretch beyond that apparently holds no benefit for most people.
Static stretching is best for those over 60
Those over 60 years of age may benefit from holding a stretch for up to 60 seconds. Some studies suggest that static stretching is more effective than other types of stretching for this age group.
Some people like to hold a stretch for longer (sometimes much longer). While the evidence suggests this brings no further benefit, if you like to do so, it probably doesn't hurt either, so go for it.
Dynamic stretching
Dynamic stretching is where the joint is actively and repeatedly taken to its end range.
This can be done actively, or ballistically.
Ballistic stretching
Ballistic stretching is when you use a more rapid, ‘bouncing’ movement at the end range. Is associated with a greater risk of injury, so it is not recommended.
Active stretching
Active stretching, however, can be very effective. This is essentially the same as ballistic stretching, just without the aggressive bounce. Actively move the joint with control to the end of it’s range of motion.
Pre-contraction stretching
Pre-contraction stretching involves contracting a muscle immediately before stretching.
The muscle contracted is either the one you intend to stretch, or the antagonist - the opposite muscle - for example, if you were stretching the hamstring, you may contract the hip flexors prior to the stretch.
There are quite a few different techniques in this category. We’re just going to talk about PNF stretching.
What is PNF stretching?
PNF stands for proprioceptive neuromuscular facilitation. Basically, you “trick” the muscle you want to lengthen into relaxing more by contracting it for a short while before you stretch it. The contraction affects the neurology that controls the muscle, which lowers the tone of the muscle so you can stretch it more.
Try holding a strong contraction of the muscle you want to stretch for 5 to 10 seconds, then relax and move into the stretch for a 15 second hold, and repeat several times.
There are other techniques you can research if you want, including PIR (post-isometric relaxation) and PFS (post-fascilitation stretch).
What’s the difference between all the types of stretching?
Here’s the important stuff about these different types of stretches. While all have been shown to increase your functional range of movement, there can be other affects.
Static stretching
It looks like static stretching may decrease your power output and therefore your athletic performance if conducted immediately before competing or training.
Dynamic and pre-contraction stretching
Dynamic and pre-contraction stretching don’t have the same effect, and in some studies even seem to improve performance.
What does that mean? When structuring a warm-up, include active or pre-contraction stretches. Save the static stretches for another time.
Should you use static stretching?
This doesn’t mean you should never include static stretching in your routine.
It can still be very beneficial in terms of maintaining a good functional range of motion. And there may be other benefits, including relaxation and stress reduction. Just be discerning about how and when you stretch.
Using various mobilisation techniques like foam rolling in addition to stretching can also be worthwhile.
Different types of stretching seem more effective for different people, and there isn’t necessarily any clear way to determine what will work for you except to try them out. Be prepared to structure your individual mobility program to suit what gets you the best results.
More information on stretching
Now, if all you wanted was what to do and when to do it, you may choose to stop reading now. If, like me, you like all the nerdy info about how and why things in your body work, here is where the current thinking about stretching sits.
Want some one-on-one advice about stretching?
Contact Thrive or book an appointment at our clinic in Canberra.