Stretching is an aspect of physical exercise that involves placing a part of your body in a particular position that will serve to lengthen and elongate a muscle or muscle group, thereby increasing its flexibility and elasticity.
Proper stretching before and after strength and/or endurance training can increase performance, improve flexibility and reduce the risk of injury. Knowing the different types of stretches and performing them at the right time is essential and will allow you to increase the effectiveness of your training.
Benefits of Stretching Exercises
Improve flexibility by delaying the decline in mobility associated with ageing. Stretching exercises can have an anti-ageing effect by promoting flexibility, improving posture, improving circulation and reducing the risk of injury. As we age, our muscles and connective tissues become stiffer, which can lead to decreased mobility and increased discomfort. Regular stretching can help counteract these effects, contributing to a more youthful and agile lifestyle.
Improved performance in physical activities as a result of improved flexibility. Performing stretching exercises before training prepares your muscles for high-intensity activities, while stretching (mainly static) after training aids recovery.
Reduces the risk of injury and damage. Frequent stretching helps prevent injury by improving overall flexibility and range of motion in all joints of the body.
Improves blood circulation reducing muscle soreness and recovery time. Stretching after training helps reduce muscle tension, improves blood flow and facilitates the breakdown of lactic acid, which promotes faster recovery.
Stretching Exercises are Particularly Recommended in Circumstances Requiring
Improved range of joint movement
Improved posture by strengthening back muscles
Restore normal neuromuscular balance between muscle groups
Reducing injuries, strains and physical damage
Reduce post-workout stiffness
Maintain muscle suppleness and function
Types of Stretching
Stretching exercises have traditionally been included as part of training and recovery programmes. It is important to note that the maximum strength, number of repetitions and total volume are different for each type of stretching.
The Three Different Types of Stretching
Static Stretching (ST): Consists of holding the stretch for a period of time, which is most beneficial after training, when the muscles are warm.
Dynamic stretching (DS): Involves active movements that increase blood flow and prepare the muscles for exercise. This type is best performed before workouts.
Pre-contraction Stretching or Proprioceptive neuromuscular facilitation (PNF) stretches: These are an advanced form of flexibility training that involves stretching and contracting the target muscle group. The main goal of PNF stretching is to increase range of motion (ROM) and flexibility.
Recently, there has been a shift from static stretching (ES) or proprioceptive neuromuscular facilitation (PNF) stretching within the warm-up to a greater emphasis on dynamic stretching (DE).
A review compared the effects of static stretching, dynamic stretching and PNF on performance, range of motion and injury prevention. The data indicated that changes in performance induced by ES (-3.7%), ED (+1.3%) and PNF (-4.4%) were small to moderate with testing immediately after stretching, possibly due to less muscle activation after ES and PNF. A dose-response relationship illustrated greater performance deficits with ≥60 s (-4.6%) than with <60 s (-1.1%) of EE per muscle group. In contrast, EE demonstrated a moderate benefit (2.2%) in performance at longer muscle lengths.
Tests were conducted an average of 3-5 min after stretching, and most studies did not include post-stretch dynamic activities; when these activities were included, no clear effect on performance was observed. ED produced small to moderate performance improvements when performed within minutes of physical activity. EE and PNF stretching had no clear effect on all-cause or overuse injuries; no data are available for ED. All forms of training induced improvements in ROM, which typically lasted <30 min. The changes may be due to acute reductions in muscle and tendon stiffness or neural adaptations leading to improved stretch tolerance.
Considering the small to moderate changes immediately after stretching and the limitations of the study, stretching within a warm-up that includes additional dynamic activity post-stretching is recommended to reduce muscle injury and increase joint ROM with inconsequential effects on subsequent athletic performance.
Recommended Stretching Exercises
Dynamic Stretching Before Training
Dynamic stretches are essential for warming up before a workout, as they prepare muscles and joints for the physical activity ahead.
Squats
Stand with your feet shoulder-width apart, contract your trunk and squat down until your thighs are parallel to the floor. Repeat for 10-15 repetitions.
Lunges
Step forward with one leg in a lunge position, making sure the knee does not extend past the toes. Alternate legs and repeat 10 repetitions on each side.
Kicks with heels to glutes
While running in place, kick your heels into your glutes. This helps warm up the hamstrings and increases the heart rate.
Arm circles
Stand with arms outstretched at shoulder height and make small circles, gradually increasing in size. Reverse direction after 20 circles.
Spinal twists
Stand with feet hip-width apart, arms shoulder-width apart, and gently twist the torso from side to side. Repeat 5 to 10 times.
Plank walks
Stand up, lean forward to rest your hands on the floor and extend them into a plank position. Then return to standing position. Repeat the exercise for 5-10 repetitions.
Static Stretches
Static stretching is an effective way to improve flexibility, increase athletic performance and reduce muscle tension. It involves holding the stretch for a period of time, usually 30-60 seconds, and is best performed after training when the muscles are warm.
Recommended Static Stretches
For beginners
Standing calf stretch
Standing facing a wall, step back with one foot and press your heel into the floor while bending your front knee. Hold the position for 30 seconds, then switch sides.
Seated hamstring stretch
Sit with one leg extended and the other bent. Extend your arms towards the toes of the extended leg, keeping your back straight. Hold position for 30 seconds and switch legs.
Knee Hip Flexor Stretch
Kneel on one knee with opposite foot in front. Push hips forward keeping back straight. Hold for 30 seconds on each side.
Standing quadriceps stretch
Standing on one leg, bring the opposite heel towards the buttocks and hold the ankle. Keep knees together and hold for 30 seconds on each side.
Shoulder stretch
Bring one arm across the chest and use the opposite arm to gently bring it closer. Hold the position for 30 seconds and switch arms.
For Experienced Athletes
Pigeon Pose
Start in plank position, bring one knee forward and place it behind the wrist, extending the other leg backwards. Hold the position for 30-60 seconds on each side to stretch the hips.
Cobra Stretch
Lie on your stomach, place your hands under your shoulders and lift your chest, keeping your hips on the floor. Hold the position for 30-60 seconds to stretch the abdominal muscles.
Figure Four Stretch
Lie on your back, cross one ankle over the opposite knee and pull the uncrossed leg towards your chest. Hold the position for 30-60 seconds on each side to flex the glutes and hips.
Butterfly Stretch
Sit with soles of feet together and gently press knees towards the floor. Hold the position for 30-60 seconds to stretch the inner thighs.
Chest Stretch
Stand next to a door frame or column with your arms at shoulder level. Gently lean forward to stretch your chest and shoulders. Hold the position for 30-60 seconds.
Proprioceptive Neuromuscular Facilitation Stretches
These stretches are an advanced form of flexibility training to increase range of motion, especially in the short term. They are performed specifically to increase flexibility, mobility, strength and muscular endurance.
Moreover, they are used to facilitate motor learning and coordination: it is because of these characteristics that they are commonly used in rehabilitation and competitive sports training.
Here are some of the most common PNF stretching techniques and their objectives:
Maintain-Relax
Technique: Place the muscle in a stretched position and hold for a few seconds. Contract the muscle isometrically for 6-10 seconds without moving. Relax the stretch and stretch again while exhaling, deepening the stretch.
Purpose: Activates the reverse myotatic reflex to allow a deeper stretch. Increases flexibility and range of motion.
Contract-Relax
Technique: Passively stretch the muscle to the point of resistance. Have one person contract the muscle against resistance for 6-10 seconds. Relax and continue to stretch the muscle.
Objective: To relax the muscle after contraction to allow for a deeper stretch. Increases flexibility and range of motion.
Hold, Relax and Contract
Technique: Passively stretch the muscle. Have one person contract the muscle isometrically for 6-10 seconds. Immediately relax and contract the opposite muscle while stretching the target muscle further.
Purpose: To relax the target muscle while contracting the opposite muscle to facilitate a deeper stretch. This will increase flexibility and range of motion.
Rhythmic Initiation
Technique: Passively move the limb through the range of motion in a rhythmic pattern, gradually increasing the range with each repetition.
Goal: To facilitate initiation of movement and learning of movement pattern. Can be used to increase range of motion.
Repeated Contractions
Technique: To have a person contract the muscle against resistance through the full range of motion, relaxing between contractions.
Purpose: Increases muscle strength, endurance and coordination. Can be used to increase range of motion.
Additional Considerations
Tailor your routine: The need for and type of stretching may vary depending on individual fitness goals and the specific exercises being performed. For example, static stretches may not be essential before activities that require explosive movements, such as sprinting or heavy lifting.
Listen to your body: Stretching should not cause pain. If you experience discomfort, adjust your technique or consult a fitness professional.
Incorporating these stretches into your routine can help you get better results from your training sessions and minimise the risk of injury.