Strategies for Effective Stretching
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I received a great question last week about stretching:
I know you're not supposed to stretch before lifting, but is it discouraged to stretch afterwards? I'm stiff as hell and I need to stretch... Just curious your thoughts on when an "optimal" time to stretch is.
As the question implies, stretching is a bit of a loaded topic, but it’s one we can easily tackle.
What The Research Suggests
If you’ve read a few of my articles before, you probably already know that I’m not a big proponent of the current “evidence-based” approach to training. That’s not because I’m ignorant. In fact, it’s the opposite: I have my doctorate in kinesiology, and so I’m painfully aware of the gaping holes that pervade existing research in the field.
Stretching is a prime example. Until recently, stretching was widely accepted as a valuable or even necessary component of any physical fitness regimen. Now, it’s not. If you’re a diligent reader, I recommend Ian Schrier’s chapter in Evidence-Based Sports Medicine, available for free here. Schrier concludes:
[This] review of the clinical evidence strongly suggests that pre-exercise stretching does not prevent injury, and that the evidence on stretching at other times suggests that it may be beneficial but is too limited to make definitive recommendations at this time.
In fact, the lack of evidence for benefits of stretching is so acute that some scholars have suggested a shift in perspective. Instead of asking “do I have to stretch,” they recommend asking instead “can I stretch?” The latter question implies that the value of stretching is intrinsic: if you enjoy it, do it, but don’t expect it to improve your performance.
What I Suggest
That perspective has informed several articles I’ve already published on this site:
Stretching falls into the same category as corrective exercise and submaximal technique work. Stretching won’t hurt you, but any perceived benefits are likely the result of changes in your state of mind, not your physical body.
That’s not a bad thing! I’m a huge proponent of meditation, and I believe that a meditative stretching routine — similar to ones practiced in many traditional forms of yoga — can have enormous benefits, including lowered stress levels and improved kinesthetic awareness.
To maximize theses benefits, I suggest the following:
Stretch on a regular schedule, preferably before bed and as part of a good sleep hygiene practice.
Perform a variety of stretches. Don’t just run through the same handful of movements each session.
Don’t multitask while you stretch. Turn off the TV and silence your phone. If you like, you can play some 432 Hz music to help you relax!
Don’t stress over stretching. If you have to sacrifice other areas of your routine to make time for stretching, you’re probably better off just following the advice in the articles I linked above.
Where to Start with Stretching
If you’re looking for a very basic stretching routine, here’s a Youtube playlist with my own routine. I do this two or three nights a week before bed. There’s no rhyme or reason to the movement selection other than “I enjoy these,” but that’s as good a place to start as any!
If you need more help with developing flexibility or mobility, you can click here to contact me for coaching.