Stretching both beforehand and afterward are well-recognized as important parts of exercise. But some of that wisdom may be incorrect, according to current researchers. Plus, a variety of studies indicate that stretching may actually have little effect in preventing injury or reducing soreness. Static stretching, which involves holding a stretched position, can temporarily weaken muscle, says a kinesiologist from the University of California. Still, stretching does improve overall flexibility. To the extent that stretching prevents injury or soreness, dynamic stretches that involve several body parts may be the most effective.
Straight Leg March
The straight-leg march is a dynamic stretch for the hamstring and gluteus muscles that is good for before and after exercises that involve running or other use of the lower extremities. To do the stretch, start from a standing position with your arms at your sides. Kick one leg straight out to a 90-degree angle with the rest of your body, keeping the toes straight toward the sky. Using the opposite arm, reach for your toes one time. Then drop the leg and repeat with the opposite limbs. In total, do at least six repetitions for an effective dynamic stretch.
Scorpion
The scorpion is another common dynamic stretch for the lower body. This one is done from a prone position with the arms out away from the body. From this position, the right foot is slowly brought as close as possible to the left arm, over the left leg. The result should be a deep stretch of the hip, lower back and gluteus. Return to the starting position and bring the left foot to the right arm. Do this entire process about a dozen times and, over time, gradually increase the speed.
Handwalks
The handwalks stretch is a dynamic version of the static stretch of touching your toes. Here, you begin standing with your feet together and bend over so that your hands are flat on the ground. Then you "walk" your hands forward until your back is fully extended. Finally, inch your feet forward until they are close to your hands and repeat by walking forward again with your hands. Another option is to do the "Spider-Man," or drop so you rest your weight on your hands and the tips of your toes and crawl as if you were climbing a wall.
Other Stretches
According to a study published in the Journal of Athletic Training, stretching before exercise only reduces the risk of injury by about 5 percent, and stretching afterward has a similarly negligible effect on soreness. Nevertheless, a good warmup increases body temperature and blood flow to joints and tendons, which increases muscle performance. Depending on the exercise, you may need to stretch your neck, shoulders, arms, hands, ankles or chest. If you're performing aerobic exercise, you should warm up for about 5 to 10 minutes. Sprinters and others who put extreme demands on their muscles should warm up more gradually for a longer period.
References
- NY Times; Stretching: The Truth; Gretchen Reynolds; October 31, 2008
- Journal of Athletic Training; Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk; J.C. Anderson; 2005
- Boston Globe; Does stretching before or after exercise prevent injuries and soreness?; Judy Foreman; July 6, 2009
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