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Get Your Stretch On

Posted on Feb 1, 2011 by Kim Dunker Reistad   |  

Stretching has made the news lately, with many articles discussing the benefits of different types of stretching and when stretching is the most beneficial. Without a doubt, stretching should be a part of each athletes self care program, along with ice baths, massage, foam rolling and relaxation. Stretching can, and should, be done before and after workouts.

Athletes often ask when they should stretch and what type of stretching they should do. Stretching is best done after the muscles have been warmed up. I encourage athletes to do a light 5 minute warm up to get the blood flowing before getting into your stretching. For example, in the gym, jump on a machine for a few minutes of light cardio or grab a medicine ball and do an active warm up including medicine ball chops, squats and throws, twists, and figure 8’s. Once you have warmed up, some light static stretching can be done to stretch your muscles.

Static vs. Dynamic Stretching

Static Stretching is similar to what you would have learned “stretching” is as a kid. More specifically, it is stretching a muscle or groups of muscles to the furthest point you can hold comfortably for 15-20 seconds.  These are good stretches to do once you have warmed up and increased blood flow to the various muscles. One of my favorite static stretches is the quad stretch. I begin by kneeling on one knee and lunge the opposite leg forward, elongating the quad, from that point I can tilt my pelvis in various ways to lengthen and stretch the different components of the quad.

Dynamic Stretching is stretching through movement. Dynamic stretching uses controlled movements to both warm up and lengthen the muscles. Dynamic stretching will increase the heart rate, warm up the muscle tissues, work on range of motion, and improve balance and coordination. For example, prior to a track workout get a light run warm up in 1-2 miles, then set yourself up on a flat surface to go through a dynamic stretching routine to continue to warm your body up.Some great dynamic stretches are bunny hops, walking forward and touching the ground with your hands while you extend your non standing leg straight behind you (I call these “Walking Flamingos”), knee huggers, and toy soldier.

Both Static and Dynamic stretching are two of my favorite ways of prepping my body for intense workouts. I also encourage light foam rolling prior to a workout to continue to increase blood flow and stimulate proper muscle recruitment for your workout.

After your workout, it is also important to allow enough time for a proper cool down and light stretching.  In a subsequent article, we will discuss in greater length the following types of stretching: Passive, Active, Isometric, and PNF stretching.

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Static Stretching prior to working out