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April 29, 2015

Is stretching really that important to performance?

Stretch! Stretch it REAL good!

by Katie McCaffery, M.A., NSCA-CPT, CSCS
Strength & Conditioning Specialist
Director of Female Elite

It’s the most skipped part of any workout yet stretching is one of the most important things anyone can do to better their body. It’s essential to stretch before (dynamic stretching) and after (static stretching) a workout in order to gain maximum mobility and performance but also to decrease the risk of injury, and to facilitate a faster recovery. The major bonus, CLEARLY, is to be able to brag like Sally O’Mally when you can “KICK, STRETCH, AND KICK” at 50 years old.

Dynamic Stretching

Prior to a workout dynamic stretching is the best way to warm up your muscles. Dynamic stretches should include movements that are similar to the movements that you will be performing during your workout or sporting event. During dynamic stretching start with slow, easy, and general warm up movements like a light jog, or slow shuffle then progress into more sport specific, quicker movements such as skipping, or butt kicks as your body gets warmed up.

Dynamic stretching before a workout helps warm up the muscles in the range of motion in which you will be using them and gets the motor neurons firing (motor neurons are the electricity source for muscles) which will provide you with better performance during your activity.

Static Stretching

Discipline yourself to take AT LEAST 5 minutes after each workout to do static stretching. Static stretches are those in which a person holds the stretch for about 30 seconds before stretching the same muscle on the other side of the body. Common static stretches are the standing quad stretch and butterfly stretch.

Static stretching lengthens the tendons and muscles thus increasing the range of motion in which a muscle can move and function.
It’s best to stretch the muscle in this way after it’s warm that is why post workout is perfect timing because your muscles are warm and more willing to cooperate (aka stretch for you, duh).

Stretching before and after your workout will allow you to continue to do the activities you love doing.

Just to convince you a little more here are seven more reasons you should take the time to stretch every day.

7 (more) Reasons to Stretch

  1. You won’t walk with the old man shuffle - Ever notice how old people shuffle along with a shorter gait? Part of this is due to tight hamstrings that don’t allow the leg to swing properly. Lengthen the hamstrings and you give yourself the ability to walk heel to toe like you should.
  2. You won’t be as sore from workouts - A proper warm up gives your body the start it needs to perform whatever task you are asking it to perform, while stretching post workout should be seen as the first step in your next workout. Set yourself up for success in your next workout by stretching after the previous one
  3. You can repeat your limbo championship from last year’s wedding season 
  4. Your muscles will be able to work in a larger range of motion - This is important because all physical activities will have movements that take us by surprise whether you are reacting to an opponent or the varied terrain on a trail run. Having a large potential of range of motion for your muscles gives them a chance to succeed in surprise situations.
  5. You will be less likely to fall victim to ITBS - IT Band Syndrome (ITBS) is common in single plane of motion athletes like runners. The IT Band (Iliotibial Band) is located on the side of your leg, starting at the hip and connecting to your knee. This band of tissue likes to tighten up from time to time and cause an achy pain in athletes. The pain and tightness is known to hang around for extended periods of time thus taking on the “syndrome” label.
  6. You will be better able to put your socks on and pick up a lucky penny off of the ground without throwing your back out - It is the simple tasks that make us feel old when we can no longer do them. Think about it, if the muscles that connect to your low back are tight and pulling your pelvis in goofy directions then of course your low back is going to have something to say about it. Remember that everything is connected in your body so if one piece of the puzzle is out of place then the rest of the pieces will not fit perfectly. Commit to stretching every day and you can put off “feeling old” when putting your shoes on or getting up out of a chair.
  7. Gives you time to multitask spiritually - It is a fast pace world and many of us over book our days with things to accomplish. While it may be tough to convince yourself to take 5 minutes post workout to stretch I propose that you use it to better yourself spiritually as well as physically. Use this time to be thankful that you are able to be active, to have the family and friends that you do, to have the job that you do, and to be able to experience the adventures that you get to experience in life. Use stretching as a time to reflect and be thankful.
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