Stretching Essentials: Types, Benefits, and Best Practices

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When you are excited to start a new exercise routine, whether running, weight lifting, cross-fit, Pilates, or aerobic conditioning, it is easy to get caught up in the excitement of increasing strength, speed, and endurance and forget about the fundamental aspects of any successful fitness program:

1.   Start gradually

2.   Remember to warm up

3.   Don't try to imitate someone who has been exercising for a long time 

Many people make the mistake of approaching warm-up as a formality, just going through the motions and doing it for a short time, so they can get to the "real" workout.

This practice is a sure way to get injured.

We also often forget that our muscles need to be not just warm but also be able to move through the complete range of motion.

Incorporating stretching in your exercise routine helps to warm up your muscles AND prepare them for the movements of the workout.

Consistent stretching is essential for enhancing performance and lowering the risk of injury.

Regardless of the type of exercise you engage in, skipping stretching could be holding you back.

Stretching is not just for runners and dancers; it is a vital component of any balanced fitness program for people of all fitness levels. 

In this article, I am going to answer the following questions:

• What is the correct way to stretch? 

• Is it better to hold a stretch for 30 seconds or longer and do a few reps

OR

perform 10 to 12 reps but only hold a stretch for 1-2 seconds? (The answer may surprise you!)

• Is it ok to stretch if you have a herniated disk? 

• When should you not stretch?

Benefits of Stretching

1.   Stretching helps to improve flexibility, mobility, and joint range of motion, which are crucial for optimal performance in various physical activities. 

Flexibility refers to the muscles' ability to stretch, mobility refers to the joint's ability to move actively, and joint range of motion refers to the extent of joint movement in different directions.

Stretching exercises help improve ALL of these aspects. 

2. Stretching before and after exercise can also help to prevent injuries. It prepares your muscles and connective tissues for exercise demands, reduces muscle tension, and helps prevent strains, sprains, and other common exercise-related injuries.

Additionally, regular stretching can improve muscle imbalances and correct postural issues, reducing the risk of overuse injuries and improving overall movement quality.

3. Stretching increases blood flow and circulation, helps to remove metabolic waste products, and helps bring necessary nutrients to the muscles and joints.

Let’s review some popular types of stretching.

Definition

Stretching is a physical activity that involves elongating and lengthening muscles and tendons to increase flexibility and range of motion. 

There are several different types of stretching techniques, including:

1. Static Stretching: Static stretching is the most common type of stretching, where you stretch a muscle or group of muscles and hold the position for a certain time, typically 15-60 seconds. 

2. Dynamic Stretching: Dynamic stretching involves moving the muscles and joints through their full range of motion in a controlled manner. It is typically done actively and mimics the movements of the activity or sport that is going to be performed. Dynamic stretching helps increase blood flow, warm up the muscles, and improve flexibility and mobility. Examples of dynamic stretching include leg swings, arm circles, and walking lunges.

3. Ballistic Stretching: Ballistic stretching involves bouncing or jerking movements to force a muscle or group of muscles beyond their normal range of motion. It is a more aggressive and forceful type of stretching, commonly used by athletes and dancers, and generally not recommended for most people as it can increase the risk of injury, especially if not done correctly. 

4. PNF Stretching: PNF (Proprioceptive Neuromuscular Facilitation) stretching involves combining stretching and contracting muscles to improve flexibility. One of the PNF stretching techniques is stretching a muscle, then contracting it isometrically (without changing its length), and then relaxing and stretching it again. PNF stretching usually requires a trained professional and can be an effective technique for improving flexibility and range of motion.

5. Passive Stretching: Passive stretching involves using an external force, such as a partner, gravity, or a stretching aid, to stretch a muscle or group of muscles. 

6. Active Stretching: Active stretching involves using the strength of one muscle or muscle group to stretch another muscle or muscle group. It is typically done without any external assistance and requires the person to actively engage the muscles opposite to those being stretched. Active stretching can help improve flexibility, strength, and coordination, and it is frequently used in rehabilitation and sports training settings.

I will review in detail one type of stretching that I find very successful. It is called Active Isolated Stretching.

Active Isolated Stretching (AIS) is a stretching technique developed by Aaron L. Mattes, a kinesiologist and massage therapist. It is based on the principle of reciprocal inhibition which means that when a muscle or a group of muscles on one side of the joint contracts, the opposing muscle or a group of muscles must relax to allow a joint to move. 

The Key Principles of AIS include:

1. Active contraction: In AIS, the person actively contracts the muscle opposite to the one being stretched. 

2. The stretch is held for a short duration, 1-2 seconds. Holding the stretch longer than that activates the stretch reflex (a protective mechanism that causes the stretched muscle to contract thus preventing the muscle from being stretched further).

3. Controlled movement: AIS emphasizes controlled, smooth movements into the stretch. Movements should be performed to a point just slightly beyond the available range of motion, without causing pain, to achieve a mild sensation of stretching or tension. No bouncing or jerking motions are used.

4. Multiple repetitions: AIS is performed for several repetitions, usually 8-10 or more repetitions of each stretch. 

 Benefits of AIS

1. In addition to stretching the target muscles, AIS strengthens the opposing muscles. In one of my previous posts, I explained how tightness in certain muscles is often combined with the weakness of the opposing muscles. AIS effectively deals with both problems.

2. Promotes increased circulation and oxygenation to the muscles being stretched, as well as the opposing muscles. Repetitive movements stimulate blood flow, which can help to enhance muscle elasticity and flexibility. This increased blood flow also helps to flush out waste products and promote the delivery of oxygen and nutrients to the muscles, aiding in recovery and reducing the risk of muscle soreness.

3. Isolates specific muscles to stretch by following the exact positions of body parts.

4. Compared to ballistic stretching, which involves rapid and forceful bouncing movements, AIS is safer and less likely to cause muscle strain or injury. Ballistic stretching can place excessive stress on the muscles and tendons, leading to tears or strains. In contrast, AIS emphasizes controlled movements within a pain-free range, minimizing the risk of overstretching or causing an unnecessary strain on the muscles and connective tissues.

I highly recommend Active Isolated Stretching as a superior stretching technique compared to static and ballistic stretching.

AIS actively engages the muscles being stretched as well as their opposing muscles, effectively reducing muscle imbalance.

It promotes increased circulation, allows for individualized and specific stretching, and minimizes the risk of injury.

Incorporating AIS into your flexibility routine can help improve your overall flexibility, prevent injuries, and enhance your performance in various physical activities.

AIS has been used widely by athletes and rehab professionals.

I first learned AIS when I took a course with Mr. Mattes in 1999. After the course, my then-boss took me to Mr. Mattes’ clinic where we spent several days witnessing firsthand the effectiveness of active and active assisted isolate stretching. 

I remember one patient in particular, a woman who suffered a broken pelvis in a skiing accident about a year before coming to the clinic. Before the accident, she was very active and fit. The accident left her barely walking, weak, in pain, and suffering from persistent diarrhea, a shadow of the woman she had once been. She had been to pain management doctors, neurologists, and physical therapists with little improvement. 

After she worked with Mr. Mattes and other therapists several hours a day for several days, the change we saw was nothing short of miraculous. Her posture improved, there was a spring to her step, her cheeks had color again and she had no pain. She told us that diarrhea she had been suffering from since the accident, was gone after the first day of treatment. 

Since then, I have been incorporating Active Isolated Stretching in my treatments and taught many people how to use it independently.

When Not to Stretch

Stretching, when correctly done, can do wonders for your general feeling of well-being as well as for keeping your joints and muscles healthy.

However, stretching can aggravate some conditions, especially if you stretch too early in the injury cycle.

One of these conditions is a herniated disk.

I remember evaluating a patient who came to see me complaining of lower back pain.

A few years prior, this patient had an episode of back pain and went to a physical therapist who taught him how to stretch. Doing the stretches helped to relieve his back pain at that time.

When his lower back started hurting him again, he started doing the same stretches. Much to his dismay, the pain got worse, and started traveling to the buttock and the back of his thigh.

Thinking “no pain, no gain”, he persisted with the stretches. By the time I evaluated him, he had pain in the calf and numbness in the foot and was walking with a limp.

He had finally decided to consult with an orthopedic surgeon who diagnosed him with a herniated disk and referred him to physical therapy.

He was very disappointed at the lack of the result with stretching. When he showed me the specific stretches he had been doing, I immediately saw that these stretches were the exact opposite of what he should have been doing and were worsening his disk herniation.

Another condition in which you should avoid stretching is an acute sprain or strain, such as a hamstring pull or a groin pull.  

By definition, a sprain or a strain is a tear.

Sprains and strains are typically classified into three grades based on the severity of the injury:

• Grade 1 sprain: Mild stretching or microscopic tearing of the ligament, causing mild pain, swelling, and minimal loss of joint function.

• Grade 2 sprain: Partial tearing of the ligament, resulting in moderate pain, swelling, bruising, and some loss of joint function.

• Grade 3 sprain: Complete tearing of the ligament, causing severe pain, extensive swelling, bruising, and significant loss of joint function.

  ---

  Here are the three grades of muscle strain, which describe the severity of the injury:

• Grade 1 muscle strain: This is a mild strain with minimal stretching or microscopic tearing of the muscle fibers. It typically results in mild pain, tightness, and minimal loss of function. The affected muscle may feel slightly tender, but there is no significant swelling or bruising.

• Grade 2 muscle strain: This is a moderate strain that involves partial tearing of the muscle fibers. It usually causes moderate pain, swelling, bruising, and some loss of function. The affected muscle may be more tender to the touch, and there may be visible swelling or bruising around the injured area.

• Grade 3 muscle strain: This is a severe strain where there is a complete tearing of the muscle fibers. It results in severe pain, significant swelling, bruising, and significant loss of function. The affected muscle may be very tender to the touch, and there may be noticeable swelling, bruising, or deformity in the injured area.

Ankle Sprain

It makes sense then, that stretching a ligament or a muscle that is already torn will exacerbate the problem.

After suffering a sprain or a strain, your first action is to apply the R.I.C.E. principle – Rest, Ice, Compression, Elevation. Do everything you can to decrease pain and inflammation.

Remember that electrical stimulation, such as TENS, along with the application of a cold pack, can be very helpful.

When your original injury has healed and you mostly experience stiffness and tightness, rather than pain, you can start slowly stretching the affected body parts being very careful to stay within your limits and prevent re-injury.

When should you stretch?

The timing of stretching can depend on various factors, such as the type of stretching, the specific activity you are engaging in, your fitness level, and any existing injuries or conditions.

Here are some guidelines for when to stretch:

1. Warm-up stretching: Before engaging in any physical activity, it's generally recommended to perform a warm-up routine that includes dynamic stretching, such as Active Isolated Stretching or movement-specific stretching. 

2. Cool-down stretching: After completing a physical activity, it's beneficial to perform stretching as part of a cool-down routine. 

3. Flexibility training: If you are specifically working on improving your flexibility, you can stretch as a standalone session or as part of a comprehensive fitness program.

4. Rehabilitation stretching: If you are undergoing rehabilitation for an injury or condition, the timing and type of stretching may be done by yourself or under the guidance of your healthcare practitioner, such as a physical therapist. They will consider your individual needs and goals, as well as any limitations or precautions that may be relevant to your specific condition.

5. Stretching for general well-being. Yoga stretching is one example. Remember that yoga stretches are generally static. You should warm up with Active Isolated Stretching before you engage in more advanced stretching.

It's important to listen to your body and avoid stretching when you feel pain, or if it is contraindicated based on your specific circumstances. 

Conclusion 

Whether you're a beginner or an experienced fitness enthusiast, make sure to include consistent stretching as an essential part of your exercise routine.

Prioritize stretching before and after your workouts.

Consult with a qualified fitness professional or stretching practitioner to ensure you're using the proper techniques and targeting the appropriate muscles for your specific exercise routine.

Taking care of your body through regular stretching will help you achieve better performance, reduce the risk of injuries, and promote overall well-being.

Disclaimer

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