Why and When Should I Stretch?

(Note: This article appeared in the July 2010 Lovejoy Fitness newsletter.)
Stretching might be the last thing you want to do when you finish a workout, and need to move on to the next activity of the day or evening... So, does it really matter if you skip the stretching?

Yes! Here's why:

The more flexible a muscle (and the surrounding tissue) is, the stronger it potentially can get.
"The more pliable the muscle, the more ability it has to produce work,” explains Ann Frederick, co-author of Stretch to Win. “And by stretching the surrounding connective tissue, you’re able to have larger, more defined muscles, not just stronger ones. This is because tightness in the fascial tissue restricts how much a muscle can grow.”

If you want to add mass, this means bigger muscles, faster! If you want to lean and tone, it means more defined muscles, sooner. The specific method of strength training, and intake of protein (and optionally other supplements), determine which look you'll have.

The amount of mass you build depends on the amount of weight you lift. To get leaner, focus on core and functional strength, with limited heavy loads. For explosive sports performance, incorporate phases of heavier and/or faster lifting. Number of sets and reps, load size, and tempo all determine how muscles form. I can help design the perfect strength program for you!



Stretching reduces the risk of injury to muscles, ligaments and tendons. A recent study in the British Journal of Sports Medicine showed a significantly higher injury rate in the group who did not stretch before and after workouts.

However, stretching was not shown to reduce overall injury risk (for example, falls or broken bones). Strength and balance exercise does reduce overall injury risk.



Stretching reduces soreness. The same British study concluded that 8% fewer participants who stretched before and after every workout experienced "bothersome soreness," than in the control group.

Stretching relaxes the mind and body – i.e., it feels good. Stretching a muscle for 30 seconds activates a muscle cell body called the Golgi Tendon Organ (GTO). GTOs yell to your brain, "Hey, relax it down here!" …and the muscle tissue actually relaxes. The related chemical change in your brain causes mental relaxation as well. Exhaling as you stretch a little further increases the relaxation response. This may be why yoga experts look so serene!



Which stretching to do, and when?

Contrary to what we've learned in the past, you should NOT do sustained stretching just before a workout. This fatigues muscle tissue, increasing the risk of pulls and strains.

Pre-workout, short-hold stretches are ideal. A short-hold, "functional" stretch warms up joints, ligaments and muscles, without fatiguing them.

Taking a few minutes for a functional warm-up improves overall strength, fitness and balance, and lowers risk of injury.

Pictured: An example of a functional warm-up stretch, great for pre-workout!







The World’s Greatest Stretch, or lunge-to-hamstring stretch. This one targets the inner thigh, hip flexor, and hamstring.

1. Assume a lunge position, right leg forward. Drop your right elbow inside your right knee.

Tighten your left glute for 2 seconds, to stretch the left hip flexor.

2. Straighten both legs to stretch the right hamstring.
Pull up gently on your right big toe.
It’s OK if the leg is bent! Tighten the right quad muscles for 2 seconds, to intensify the stretch.

Switch legs, and repeat on the other side. Do 3 rounds on each leg.