Do You Really Need to Stretch Before Exercising?

For years, we have heard that it is important to stretch before exercising. Now, research suggests that stretching is unlikely to prevent injury or improve performance. However, there are benefits to stretching, whether it be before or after exercise.

Flexibility is the primary benefit to regular stretching. Obviously, flexibility is more important in certain activities than others. For example, a dancer needs more mobility than a jogger. So, depending on the activities you wish to pursue, you may or may not need to implement a stretching routine. If you often feel stiff or unable to move fluidly while participating in specific activities, then stretching could undoubtedly help.

Types of stretching

• Static - Static stretching occurs when a muscle is extended to the point of mild discomfort and the position is held for approximately 30 seconds.
• PMF- (proprioceptive neuromuscular facilitation) - This type of stretching involves contracting and releasing a muscle while in a stretching position.
• Dynamic - Dynamic stretching is gentle repetitive movements. For exapmle, arm swings. In this situation, a person gradually increases the range of motion.
• Ballistic or bouncing - This type of stretching involves getting into a stretch position and then bouncing to increase range of motion.

Static stretching is the most common form, and most researchers have placed their focus on this type of stretching. While there are clear benefits to performing stretches, primarily increased mobility, it is not likely to prevent injury or improve your overall performance. Unless of course performance relies heavily on flexibility. Many people stretch before exercise out of habit, and that is great. It certainly won’t hurt to loosen your muscles and prepare for exercise.