The rules of stretching have changed in recent years. Fitness experts no longer advocate stretching before a workout. That's not to say that stretching isn't important. Increasing flexibility through stretching assists in muscle recovery and helps prevent injury. It increases your range of motion, which improves performance. And it is mentally calming, thereby reducing stress. In the past, men tended avoid stretching either because it isn't strenuous or because they had the impression that it's for women only. The popularity of yoga and Pilates has changed that notion as many male athletes such as LeBron James and David Beckham use these disciplines to improve their performance and decrease injury.
Static and Dynamic Stretching
Static stretching involves holding a position designed to lengthen and loosen muscles. For example, sitting with legs extended and hands touching your toes is a static stretch. At one time, static stretching was recommended as a pre-workout warm-up; however studies show that static stretching before a workout can increase injury and reduce performance. However, static stretching at the end of a workout, when muscles are warm, leads to increased range of motion and flexibility. This is particularly important for men who weight train, where lifting creates bulk, but can also tighten muscles.
Dynamic stretching involves movement such as marching in place, knee lifts, ham curls and heel digs. Fitness experts recommend using dynamic stretching as a warm-up to increase blood flow and reduce muscle tightness.
Stretching Safety
Stretching achieves several important benefits; however, it's not without its risks. If done improperly, stretching can lead to pulled muscles and reduced performance. During your warm-up, don't perform static stretches, which can lead to injury. Instead choose dynamic stretches that are exercise-specific. For example, if you are going to run, walking lunges will loosen up hips and calves. After your workout, use static stretching to increase flexibility, but don't bounce or push the stretch to the point of pain. Just as you work opposing muscle groups when you weight train, you want to stretch opposing muscle groups as well. If you stretch your thighs, you want to stretch your hamstrings as well. Men in particular will want to stretch the groin area after a warm-up and again at the end of the workout. Five to 8 percent of sports-related injuries in men are to the groin area and could be avoided with proper stretching and flexibility.
After-Workout Stretches
The best time to work on flexibility and range of motion stretches are after your workout. Stretch the hamstrings, calves, hip flexors and groin using the following sequence. In a standing position, extend your right leg forward with heel on the floor and toe up. Shift the weight back to your left leg as you lean forward over the right leg. Rest your hands on your left thigh to support the back. If you have the flexibility, reach one hand to touch the right toe. Hold for a few seconds, then lift your torso and step the left leg back further until you are in a right lunge. Keep the left heel on the floor and leg straight. Push your hips forward and down, but don't let your right knee extend over the toes. You should feel a stretch in the left calf. Next, push your hip forward with your left foot and drop your left knee toward the floor to stretch the left hip flexor. Repeat the sequence on the other site.
Stretch Workouts
Stretching isn't just for warm-ups and cool-downs. The American Council on Exercise recommends 30 minutes of stretching at least three times a week. Yoga is ideal for stretching. Plus it builds muscle, making it a good workout option for men who want to feel like they're working hard. Yoga uses both static holds and dynamic movement to increase flexibility. Forward fold stretches the hamstrings and hips, both injury-prone areas. Downward-facing dog increases flexibility in the hamstrings, calves and shoulders. Modified bridge works the abdominals and glutes while stretching the chest, neck, spine and hips. If you have limited time, the sun salutation's 12 basic poses increase flexibility in all the major parts of the body. Another option is Pilates, which like yoga, builds strength, particularly in the core, as well as flexibility. Trainer Mary Bange reports on her site that "men have always used Pilates training with great performance results."
References
- Running Planet; Dynamic Stretching Versus Static Stretching for Runners; Rick Morris
- "British Medical Journal"; Effects of Stretching Before and After Exercising on Muscle Sorenss and Risk of Injury: Systematic Review; Robert D. Herbert, et al.; August 2002
- Mary Bange: Pilates and Men
- MayoClinic.com: Stretching: Focus on Flexibility
- American Council on Exercise: Flexibile Benefits
- The Wellington Hospital; Groin Injuries in Athletes; Ernest Schilders
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