Once in a while I get asked what are appropriate stretching techniques someone should do for so-and-so reason or how stretching, in general, should be done. Since beneficial stretches vary from person to person, there is no fundamental one-guide-fits-all answer or routine. We all have our own strengths, our own weaknesses, and our own priorities on what needs improvement.
There are, however, general rules of thumb on stretching that every one can understand and potentially use.
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Do dynamic stretching or warm-up stretching first. People familiar with dynamic stretching know that these stretches stay within a person's normal range-of-motion. They do not go beyond what their body and muscles are accustomed to. So dynamic stretches are good AND recommended for warming-up before a workout or more vigorous stretching, but they have little to no effect on increasing flexibility or range-of-motion. For that reason, they should be held for short periods, 15-30 seconds, and generally should start at the head, working downward toward the legs.
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Follow up with static stretching, especially if you do aspire to increase your flexibility and range-of-motion. Even if you are satisfied with your range-of-motion, you can still benefit from specific static stretches that may help make certain exercises easier (i.e. stretching hip flexors for squats). They stretch muscles beyond what the body is accustomed to, which gives way for improved flexibility and also relief for muscle soreness after a workout. They are held for longer periods, 30 seconds - 5 minutes, depending on what is being stretched and why. Stretches held for 2+ minutes are mostly exceptional cases (i.e. advanced yoga, contortionism). You typically hold for shorter periods and build up tolerance for longer periods as your flexibility improves.
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Larger muscle groups can usually be held longer than smaller muscle groups. Calves require less stretching than back muscles, for example.
- Always know exactly what you are stretching and why you are doing it.
So, to summarize:
Dynamic stretching
- Warms-up the body and muscles before a workout.
- Maintains their range-of-motion.
- Does not increase flexibility nor range-of-motion.
- Holds for 15-30 seconds.
Static stretching
- Can be done before or after a workout, but after dynamic stretching.
- Increases flexibility and range-of-motion.
- Relieves muscle soreness.
- Holds for 30 seconds - 2 minutes, depending on muscle group.
♥ Bambi
