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Timing of the Stretch:  When to Stretch, How Often to Stretch

Copyright © 2008 by Evamarie Pilipuf / The Flexibility Coach, LLC

A few years back, a study on the subject of stretching and athletic performance made headlines –not because stretching was found to helpful (or harmful, for that matter), but rather, stretching did not appear to have any particular effect on performance at all. Athletes who stretched before a running race did not appear to be better protected against injury than those who did not. More over, there was no measurable difference in how well they did in the race.

You can imagine the flurry that this caused in the community of exercise and sports professionals! On one hand, you had naysayers strutting, triumphantly exclaiming “Ah HAH! This is proof that stretching is pointless!” On the other hand, you had those of us who have always been strong proponents of proper stretching shaking our heads, knowing that the study did not prove this at all.

The reason? Because in the study, they chose to perform only static stretches prior to athletic activity. And one of the first things you learn in college physiology is, when a muscle is stretched in a static manner (think of most yoga postures and other slow, meticulous stretches), the very mechanisms that help promote flexibility – namely, the relaxation of neural impulses that normally stimulate muscle contraction (hence helping the muscle to release its tension and surrendering to the stretch)….. are the very mechanisms that work against athletic performance. When engaging in any high-intensity athletic activity, the purpose of the warm-up is to prepare the muscles for the demands of that particular activity. So in addition to increasing blood flow and oxygen to the working muscles and joints, you also want to stimulate those muscles, to encourage the contraction of as many muscle fibers as possible for the task ahead. And while you also want to maximize your flexibility so as to avoid injury, it’s crucial that you choose a method of stretching that will accomplish this WITHOUT negating those other mechanisms. Thus, stretches that are dynamic rather than static – high knee kicks, swinging arm circles, even sun salutations (from the yoga tradition) are a much better choice prior to a 10K than, say, sitting down and stretching your hamstrings for 20 minutes.

So what does this mean for you, in terms of when to stretch? It means your best bet is to leave most of the static stretches for the end of the workout, when your body is warm and the stretch can now help relax and elongate muscles that have become tight and short, thus helping your muscles better recover from the workout. As for your warm-up, there’s no harm in stretching prior to exercising – in fact, it’s important to include some quality stretches to help prepare the body for the workout. The key is to chose lighter, more movement-based stretches, and save the rest for later.

As for how often to stretch…. Obviously, there are many factors that will affect a person’s frequency in stretching. Ideally, some form of stretching should be performed every day. On the extreme other end, a weekly stretching routine can still be of great benefit, IF you’re consistent in the quality of your form and technique. If at all possible, however, a happy medium is two to three short sessions per week. If you’re already exercising in other capacities, this is relatively easy as you can simply tack on a few helpful stretches at the end of your workout. If you’re not regularly exercising, try to set aside at least 1-2 sessions of 10 to 15 minutes in duration. Just a handful of good quality stretches can make a huge difference!

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