Why you should Stretch
Stretching is something that many people associate with a warm up before exercise or a cool down afterwards. But stretching can be a whole workout by itself. So why invest in a stretching routine?
Benefits of Stretching
Stretching is essentially about improving and maintaining your mobility. Although you might think that you are ‘not very flexible’, you will see that a stretching routine will allow you to create new ranges of motion what enables you to learn new movement patterns in a faster, safer way.
Different ways of stretching
For every type stretching there is a time, pro and con.
Passive stretching: +1min holds in a certain position. Can be beneficial to relax your body or restore range after exercise. However passive stretching leads to passive range (see flexibility). Avoid long passive holds before exercise, we want to keep the elasticity during training.
Dynamic stretching: Moving in and out the stretch, stretch hold will be 1sec -10sec. Perfect before exercise, we prepare the nervous system and activate tendon elasticity.
Isometric & PNF (Proprioceptive neuromuscular facilitation): Research has shown that these approaches are most beneficial to gain range of motion. Mostly it is our nervous system that is holding us back from more mobility (most people can achieve full splits under general anaesthesia. We want to make are joints smarter and strengthen the ligaments and tendons surrounding the joints. Therefor it is also important to train the ‘shortening side’. For example: When bending forward to reach the toes, it is not enough to stretch and strengthen the calves and hamstrings (muscles back of the leg). We also want to strengthen hip flexors and abdominals to enable us to bend deeper into position.
See video for instructions.
Ballistic stretching: ‘Bouncing’. This can be a good addition when good, active range of motion is achieved.
Mobility versus Flexibility
Mobility and Flexibility is not the same thing. Flexibility only reflects the ability of your muscles i.e. the soft tissue to stretch. Mobility on the other hand is focussed on how well your joints move and how strong you are over the whole range of motion.
Having great mobility means that you have an improved range of motion. It also means that you can apply strength in those ranges to perform functional movements. Think high kicks, Butterfly swimming, press handstands,…
‘Active’ flexibility is more likely to stay as we grow older, simply because we use it. It is also safer for joints, tendons, ligaments and muscles because our body can take more load in case of an injury.
So - stretching can improve your flexibility but your ultimate goal remember is being able to use that flexibility as a part of your improved mobility.