Why Stretching Matters

If you’re anything like me, you know that you’re supposed to stretch every day. Hopefully after your workouts, but definitely at least once throughout the day, you should be up-and-at-it getting in on some stretching and foam rolling to loosen your muscles.

But …knowledge doesn’t always transition into action. Just because you know it’s good for you, doesn’t mean you do it. And in all reality, you probably don’t. Or at least not as much as you should.

Well, consider this your wake-up call. And there’s no snooze button, either.

Stretching helps keep your muscles flexible, strong, and healthy. Simple as that. We need the flexibility to maintain a large range of motion in our joints, instead of letting them tighten and shorten becoming prone to injury. It can also help improve circulation, contributing to better cardiovascular health, lower cholesterol, and better stamina. Stretching your muscles can also have a positive psychological effect, and can actually improve your mood.

As with all exercise, there are rules for when to stretch what, and how to maximize its benefits.

Static Stretching

One of the biggest misconceptions I’ve run into as a coach (and as an athlete being coached by others) is the idea that static stretching (holding a stretch pose for an extended period of time) is a good way to get ready for a workout. It’s Not.

In reality, static stretching should only be performed once muscles have been limbered up through an increase in heart rate (light cardio, dynamic stretching, etc). Because static stretching typically occurs at the end-range of a muscle, doing static stretches with cold muscles and ligaments puts you at risk for tears, sprains, strains, or worse injuries.

Dynamic Stretching

Often mimicking the activity or sport that is about to be performed, dynamic stretching is used to improve mobility while moving through a range of motion without stopping. It involves light movement that helps get your blood flowing and loosens up the muscles so you’ll be ready for heavier exertion.

By continuously moving your muscles and joints through their full range of motion, you also assist your body in increasing your proprioception, or building neural pathways through movement that allow your body to understand where it is in space.

Though static stretching wins in terms of creating long-term results (when done correctly), dynamic stretching is a safer and more effective way to start your workouts and static stretching works best as part of your cool-down routine.