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How and When to Stretch

We often hear about the benefits of stretching, but it can also be harmful if done at the wrong time in the wrong way. Here’s what you need to know.

VIDEO TRANSCRIPT

THE CLAIM:  Stretching prevents exercise-related injuries.

If you’re like me, you were taught as a kid in gym class to do so-called static stretches, like touching your toes and holding it, before exercise to avoid injuries. While that lesson is deeply ingrained for many us, it’s one that’s best unlearned.

For certain activities like sprinting, it’s possible that static stretching beforehand may help head off muscle strains. But generally it does not appear to be beneficial.

Studies among runners, football players, and military recruits have found that subjects doing pre-activity static stretches are just as likely to get injured as those who don’t stretch.

What’s more, this type of stretching may do harm by temporarily reducing muscle strength and impairing athletic performance.
But this is not to say you should forget about stretching. Instead, before exercising or playing sports, warm up and then do so-called dynamic stretches such as arm or leg swings, which involve movement.

This type of stretching primes muscles for action and may improve performance, according to research.

Save static stretching for afterward, when your muscles are warm.

Hold each stretch for 20 to 30 seconds and don’t bounce. You should feel tightness or slight discomfort, but not pain.

Of course, you can stretch anytime, not just around exercise. And the benefits go beyond athletic performance to include better range of motion, posture and balance. All reasons it’s worth bending over backwards to fit in stretching whenever you can.

For the truth about more fitness-related claims, check out my book, fitter faster. You’ll also learn how to slash your workout time and get even better results.

Helping you be a healthy skeptic, I’m Robert Davis.


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