Stretching is a bit of a controversial subject in the fitness world because, frankly, we don't always know when, how or why we should stretch. Many of us learned to stretch before our workouts in the hopes of avoiding injury. Stretching after our workouts was supposed to minimize soreness and help our bodies recover faster.
The truth is, stretching may not do either of these things. Stretching before workouts hasn't been shown to significantly reduce injuries and it may actually hurt performance for certain activities. Whether stretching after workouts can reduce soreness is still up in the air, but many studies show it doesn't help much there either.
The question is: Why stretch at all? It may be a good idea to ditch the pre-workout stretching if it isn't doing anything for you, but stretching after your workout or as a separate workout does have a number of benefits:
It helps prevent tightness after a workout: Stretching helps your muscles return to their resting state after exercise and helps you maintain your flexibility.
It can help prevent injuries: An overall stretching routine (like yoga), done consistently and over time, can actually protect your body from injuries. Being inflexible can lead to all kinds of injuries (runner's knee, lower back pain, etc.) and regular stretching keeps you limber and may help you avoid those kinds of overuse injuries.
It can improve overall performance: While stretching may not help right before a workout, regular stretching can help strengthen your muscles, which means more strength and power.
It's relaxing and it feels good: The physical benefits are important, but stretching can give you a mental boost as well, helping you relax and soothe your body after a tough workout.
So, what's the best way to stretch? The general guidelines suggest stretching your muscles when they're warm, focusing on tight areas, doing each stretch for 2-4 reps and holding each for 15-30 seconds and stretching at least 2-3 days a week.
