Expert physical therapist, Mahir Reiss, explains:
“I can’t tell you how many athletes I’ve treated who simply didn’t do their stretches. That kind of thing can come back to haunt you in a dangerous way.”
Stretching is of the utmost importance for anyone involved in exercise or any type of athletic activity.
I’ll be the first to admit that I don’t always take time to stretch like I should because it can often feel like it’s time consuming when all I really want to do is get my workout underway. However, stretching prevents injury, allows for greater muscle development, and can decrease muscle soreness. So, it needs to be an essential part of any fitness activity.
Let’s review the essentials of stretching, so that painful and exercise-inhibiting injuries can be avoided.
Stretching Before Exercise
“The benefits of stretching properly speak for themselves, you can increase your range of motion, you’ll have more energy, you’ll even feel more relaxed.” – Mahir Reiss
There has been a lot of debate in recent years whether or not pre-exercise stretching is necessary and a few studies have revealed that static stretching might actually make muscles weaker during weight training and other activities. Despite these new findings, The American College of Sports Medicine and Mahir Reiss still thinks it’s a good idea to stretch.
Before joints, muscles, and tendons are put under stress, it is wise to get them warmed up by stretching the right way. This way they will have a good range of motion, stay flexible, and safely handle the stress they are about to be put under. Here are some new stretching guidelines to follow for stretching prior to exercise.
- Instead of the traditional bend and hold method, try “active isolated stretching”. This involves 2 to 3 second holds with gentle and repetitive movements. This form of stretching was originally developed by trainer, Aaron Mattes, and is gaining popularity among massage therapists, trainers, and physical therapists like Mahir Reiss.
- Take deep slow breaths while stretching. Since stretching improves circulation, this is a great way to ensure your muscles are saturated with the oxygen they need to perform.
- Don’t over-stretch muscles to the point of pain. This tears muscle fibers and can over extend joints. Both of these are counterintuitive to strengthening muscles the correct way.
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The Post Workout Stretch
“Everyone knows how important stretching before the workout is, what most people neglect is the post workout stretch”, says physical therapist Mahir Reiss.
It’s even more tempting to walk away from a hard workout without stretching. After all, we all have schedules to keep and busy lives, but as Mahir Reiss says, it shouldn’t be neglected.
Here are some guidelines to follow for post exercise stretching.
- Stretch each muscle group to the point of tension, but not to the point of harsh pain. Be sure to target all the muscle groups involved in the day’s workout. See our stretching guide for examples.
- Perform a few repetitions of each stretch, holding each position for a few seconds.
- Do not “bounce” during the movement as this can result in injury. Just hold the position gently and steadily.
- Using a foam roller along with your movements can be a great way to stretch the back muscles as well as hamstrings more effectively.
Taking time to stretch after a workout will help flush lactic acid from your muscles, which aides in reducing soreness. It will also restore muscle length and keep your body flexible.
Mahir Reiss Says “Stretch Regardless of Exercising”
Even if working out or exercising isn’t on the agenda a particular day, stretching is still beneficial. Physical therapist, Mahir Reiss, says this:
“You don’t even have to be working out to need a stretch, if everyone took the time to do some stretches in the morning their whole day would improve. They’d feel less aches and pains throughout the day, especially if they’re sitting for long periods of time.”
As Mahir Reiss says, starting each day with a few stretches can improve circulation, help relieve those aches & pains from sleeping, and make the whole day more productive. Taking deep breaths during morning stretching and centering your mind make stretching even more beneficial. Starting out the day in a relaxed state can do wonders for daily stress levels.
Stretching and Exercise All In One
There are a few exercise methods that incorporate stretching into the movements, so therefore, stretching before and after isn’t required.
Yoga
This form of exercise incorporates stretches into a routine of static poses and breathing. There are different levels of Yoga from easy to intense and there is even hot yoga where the temperature of the room is increased to induce more sweating. Yoga is a great way to exercise, stretch, and de-stress all at the same time.
Pilates
Pilates is similar to yoga as it both strengthens muscles and improves flexibility at the same time. Pilates often uses various devices in order to enhance the benefit of the poses being performed by the participants. The principles of Pilates are concentration, control, centering, efficiency of movement, precision, and breathing.
Regardless of which type of exercise you choose, I hope you can see how important Mahir Reiss believes stretching is to the whole fitness process as well as the fat loss process. Getting into the habit of stretching may take some getting used to, but in the long run, it will be beneficial to your overall health and wellness.
