To Stretch or Not to Stretch

There has been a lot of controversy recently in the fitness industry as to whether or not to stretch before exercise.  Of course, this is most likely news to you unless you follow the trends in the fitness industry, and I’m guessing you have better things to do, and rely on me to inform you of the best methods.  Well I’m here again to set the record straight and make sure you are getting the best out of your time training.

Experts in the field have been going back and forth as to whether to stretch or not before a workout and whether it benefits the exerciser in minimizing injury and maximizing performance.  Now I know that stretching seems like a very tedious and time wasted activity and I get that you are short on time and need to get in and out as quickly as possible.  Trust me, I’m with you on this one, but I also wouldn’t spend the time writing this article if it wasn’t worthwhile.  And I also wouldn’t make my bootcampers spend 12 minutes a class stretching (6 in warm-up, 6 in cool down), so to say its important is an understatement. 

What may be misinterpreted is the type of stretching you should perform.  See there are several types of stretching techniques that you can use that are very effective but must be used at specific times in your workout to maximize their benefit.

The two main types of stretching we use frequently are dynamic stretching (stretching with movement), and Foam Rolling.  Dynamic stretching is performing movements that cause a stretch and activation of a muscle.  An example of this is a straight leg march (keeping your leg straight kick out in front and reach and touch with your hand).  These movements are secondary to a period of foam rolling.  Foam Rolling, is like a deep tissue massage and has several benefits.  However it isn’t the most pleasant experience which often tends to deter people from performing it regularly. 

To elaborate a little bit, foam rolling causes the muscle to stretch out by pressing firmly (lying on or leaning against) on a foam roller with the body part you wish to ‘roll out’.  In a slow and steady manner, roll the muscle along the muscle length against the roller.  Think of the roller as a rolling pin and your muscle the dough.  Your goal is to massage, or flatten out any tight (sore) spots along the length of the muscle to ensure muscle health.  Often times it is these tight muscles and sore spots that are the culprit of body aches, chronic pain, and just plain discomfort with daily activities.  Another great benefit of foam rolling is the aid in reducing muscle soreness after a tough workout.  Foam rolling helps flush out waste products accumulated from a tough workout. 

A combination of stretching techniques are vital to a well rounded successful training program.  No matter what your goal is for training, it must be a staple and performed consistently.  Foam rolling has probably the most benefit and is beneficial before and after a workout, and is even something you can do in your living room, office, after a workout or before bed.