HEALTH BASICS 101: Lesson 5 – Flexibility

It’s hard to believe, but stretching and flexibility is one of the more controversial and misinformed topics in fitness. Who would have thought? Most of us were probably brought up in the era of youth sports when we started every practice with a quick jog around the gym, and then our captain or coach leading us through some static stretches (usually with everyone counting out loud together). However, then talk around the gyms has been that maybe stretching isn’t that good for you.

I thought I would take some time try and sort out what we know to be true, and what are pure myths about stretching and flexibility.

+ Stress reduction is one of the unexpected benefits of stretching.

+ Stretching is good for improving posture and balance, especially when also paired with resistance exercising.

+ Stretching increases mobility and range of motion of the body.

+ It is unhealthy to be either too flexible or not flexible enough. A happy medium (moderately flexible) is what is really best.

+ An isolated stretching session, followed by a sport or exercise session, does not prevent injuries. However, improved range of motion CAN prevent injuries (so the relationship between flexibility and injury prevention is indirect).

+ Stretching either before or after exercise will not prevent soreness the next day. However, stretching after you are sore (like the day after a heavy exercise session), can decrease soreness.

+ Stretching before some sport competitions can actually DECREASE performance, like when you need power, muscle strength, or speed. However, sports that require many different moves and body positions (like snowboarding or gymnastics) can have improved performance by stretching.

+ Ballistic stretching (involving bouncing) can be very harmful, except if you specialize in a sport that requires ballistic movements.

+ If it causes pain, it’s not a good stretch for you. Tightness and soreness is okay, but not pain!

+ Stretching is best when done AFTER the body is warmed up. This means that it is better for us stretch after we are done exercising, rather than before.

+ Stretching should be done at least 2-3 times per week, but many people can benefit from doing it daily.

+ Stretches should be held for 10-30 seconds, at the point of tightness or slight discomfort.

+ Repeating each flexibility exercise two to four times seems to be most effective at increasing range of motion.

+ A series of stretches targeting the major muscles of the shoulder, chest, neck, trunk, lower back, hips, front and back of the legs, and ankles are recommended. For most people, this can be completed within 10 min.

If you have more questions about stretching, feel free to ask me below!

If you’re looking for a great stretching routine, check out this video from my friend Anna Render (from POPsugar Fitness).