Stretching: Should I bother?

By Susan Hickey

Now that 2018 is in full swing, and we are all dutifully sticking to our New Year’s resolutions (right?) let’s discuss a topic that causes some misunderstanding at times:  stretching.   Stretching is a vital part of one’s physical fitness plan, but there is some confusion about how best to accomplish it and when to do it. 

Stretching is important because it gets muscles ready for activity.  However, attempting to stretch a cold muscle is counterproductive and can easily cause injury.  Walking or running a few minutes – as little as 3-5 minutes – prior to gentle stretching helps warm up the muscle by providing increased blood flow to the area.   This brief warm-up time then can lead into a series of static stretches (where you hold a pose for a length of time) for the entire body if desired.   Another option is known as “dynamic stretching” – where you perform a series of exercises at a lower intensity that helps increase the range of motion while increasing blood flow to the muscles.  Such dynamic stretches can include hip swings, jumping jacks, high knees, and fanny kicks.   These types of movements also help encourage warming of the muscles and changes in circulation that can help the muscles complete the planned workout more effectively.   One would follow a brief session of dynamic stretching (5-10 minutes) with the intended workout.

Stretching is also essential after exercise.  This is when you are likely to make the most gains due to the effects of exercise causing the muscle to be warm.   Think about when you first open a container of Silly Putty.  It is resistant to being pulled apart.  After a few minutes, though, it’s much easier to stretch it and manipulate it.  Muscles act the same way.   Everyone is more flexible after exercise, and stretching is a great way to safely increase your range of motion.  Stretching helps to cool down and gently lengthen the muscle that has been repeatedly contracting during your workout.  This can prevent delayed onset muscle soreness and inflammation a day or two after your session.

In addition to before and after exercise, one might consider sessions of just stretching.  The Coffman YMCA offers a restorative yoga stretch class dedicated to just increasing flexibility on a weekly basis.  This low-intensity class is wonderful for complementing one’s regular exercise program and aids in injury prevention through ensuring an adequate range of motion for functional activities.   The YMCA also has a variety of equipment that can help you stretch in more non-traditional ways, including foam rollers, exercise bands, and Swiss balls.  One of the Y’s trainers can help you learn how to safely use these pieces of equipment to help meet your specific needs.

So, in answer to the title question, yes, you should bother!  Stretching is an essential component of one’s exercise program.  It’s just a few minutes of investment that pays dividends to help create a healthier YOU in 2018.  Luckily, the Y has many options for incorporating stretching into your regular routine.   Try a new one today!