Do you think you stretch too rarely? Or maybe you've heard that stretching is completely pointless?

Despite all the opinions and studies on the benefits of stretching, stretching is not completely pointless and, if done correctly, it can definitely do more good than harm. So what are the real benefits of stretching, and how and when should you do it? Here's a quick factsheet on stretching for you.

What are the benefits of stretching?

Much research has been done on the benefits of stretching and the results have shown that stretching is partly useless. Static stretching has not been found to be beneficial for performance, muscle strength, contraction rate or metabolism. Static stretching has also not been shown to be beneficial for improving balance, coordination or muscular balance. Dynamic stretching, on the other hand, has been found to slightly improve performance.

However, stretching is beneficial if done correctly and in the right place. A variety of dynamic stretches and functional mobility training are the best for increasing muscle and muscle tissue mobility and helping to stretch connective tissue structures that severely limit mobility.

However, stretching alone is of little use, even when done dynamically, if the rest of the time is spent passively sitting and standing still. The body needs a variety of movements, so combining functional mobility training with exercises to improve body control, muscle tone and balance will give the best possible results. The results of stretching disappear as quickly as they were gained if you return to the same habitual posture after stretching. Staying active is therefore the best way to maintain flexibility and mobility.

How and when is stretching most useful?

Like other body exercises, stretching requires an initial warm-up. So start your stretching routine with at least 10 minutes of low-intensity warm-up, such as walking. The longer you warm up, the better your body's elastic structures will adapt and absorb future stretches. By warming up before a stretching session, you reduce the risk of injury. Stretching can cause tears or other injuries in the same way as any other form of exercise.

Functional mobility training can be used to increase mobility before a gym session or other exercise. In this way, warm-up and activating movements open up the range of motion and return muscles to their full length before exercise. Such mobility training can be beneficial during exercise and may even reduce the risk of sports injuries. Before exercise, stretches should be short, about 5-10 seconds long and activating.

Stretching can be done as part of another exercise, such as after a gym workout or group exercise class. In this case, it is a good idea to look at the exertion of the previous workout. If your body is overworked, your energy reserves are low or your workout has been particularly hard in other ways, it is best to leave stretching for later and concentrate on recovering from the next hard workout. Otherwise, a pre-stretching exercise works well as a warm-up, and stretching after a workout is not harmful.

After the exercise, the stretches should be light and restorative. The purpose of the stretches is to restore the resting length of the muscles and help with recovery. Post-workout stretches should be kept to 20-30 seconds per stretch.

Muscle training can also be used to increase mobility without stretching. Stretching after muscle training is therefore not necessary, as long as the muscle training movements are done in a full range of motion, starting with extreme contraction and ending with maximal contraction. In this case, it is advisable to favour movements that give you the best possible stretching during the movement itself. Examples of such movements include a straight-leg push-up on the buttocks and a lying push-up to stretch the chest muscles.

If your goal is to increase mobility, you should do the stretches as separate exercises. In this case, after the initial warm-up, you should do long stretches of about 1-3 minutes. There should be a few stretches per muscle group to be stretched. Stretching should be repeated 2-3 times. The stretch should feel slightly uncomfortable, but not painful. As with any other exercise, stretching should be kept varied and the exercise should be changed from time to time.

8 tips for smarter stretching

• Maintain your body's mobility and flexibility on a regular basis, but also take rest days.
• Use your body's full range of motion every day, rather than stretching once a week.
• When stretching, take into account your goals and the need for stretching.
• Favour functional movements that open up the whole muscle chain.
• Supplement the mobility training with static stretches if necessary.
• Stretch without pain.
• Consider the total body load and recovery.
• Maintain versatility in mobility training too.

Sources

Aalto R. et al. Stretching techniques for the active exerciser 2015

Delavier F. Muscle training and stretching 2015