The right stretching exercises to enhance your workout

Stretching is an aspect of physical exercise that involves placing a part of your body in a certain position that will serve to lengthen and elongate the muscle or muscle group and, in this way, increase its flexibility and elasticity.

Performing the proper stretches before and after strength and/or endurance training can increase performance, improve flexibility and reduce the risk of injury. Knowing the different types of stretches and performing them at the right time is essential and will allow you to increase the effectiveness of your training.

 

Benefits of practicing stretching exercises

Improve flexibility by delaying the deterioration of mobility associated with aging . Stretching exercises can have an anti-aging effect, as they promote flexibility, improve posture, promote circulation and reduce the risk of injury. As we age, our muscles and connective tissues become stiffer, which can lead to decreased mobility and increased discomfort. Regular stretching can help counteract these effects, contributing to a more youthful and agile lifestyle.

Improves performance in physical activities as a result of improved flexibility . Stretching exercises before training prepare your muscles for high-intensity activities, while stretching (mainly static) after training helps recovery.

Reduce the risk of injury and damage. Frequent stretching helps prevent injuries by improving overall flexibility and range of motion in all joints of the body.

Improves blood circulation, reducing muscle soreness and recovery time. Stretching after training helps reduce muscle tension, improves blood flow and facilitates the breakdown of lactic acid, which promotes faster recovery.

  

Especially recommended in circumstances that require

Improvement in joint range of motion

Improve posture by strengthening the back muscles

Restore normal neuromuscular balance between muscle groups

Reduce injuries, strains and physical damage

Reduce post-workout muscle soreness

Maintain agility and muscle functionality

  

Types of stretching

Stretching exercises have traditionally been included as part of a training and recovery program. It is important to note that maximum strength, number of repetitions and total volume are different for each type of stretching. 

The three different types of stretching are

Dynamic Stretching (DS): Involves active movements that increase blood flow and prepare muscles for exercise. This type is best performed before workouts.

Static Stretching (SS): This involves holding a stretch for a period of time, which is most beneficial after training, when the muscles are warm.

Pre-Contraction Stretch : Proprioceptive Neuromuscular Facilitation (PNF) stretches are an advanced form of flexibility training that involves stretching and contracting the target muscle group. The primary goal of PNF stretches is to increase range of motion (ROM) and flexibility.

Recently, there has been a shift from static stretching (SS) or proprioceptive neuromuscular facilitation (PNF) stretching within the warm-up to a greater emphasis on dynamic stretching (DS).

A review compared the effects of static stretching, dynamic stretching, and PNF on performance, range of motion, and injury prevention. Data indicated that performance changes induced by EE (-3.7%), ED (+1.3%), and PNF (-4.4%) were small to moderate with testing performed immediately after stretching, possibly due to lower muscle activation after EE and PNF. A dose-response relationship illustrated greater performance deficits with ≥60 s (-4.6%) than with <60 s (-1.1%) of EE per muscle group. In contrast, EE demonstrated a moderate (2.2%) benefit on performance with longer muscle lengths.

Testing was performed a mean of 3–5 min after stretching, and most studies did not include dynamic post-stretch activities; when such activities were included, no clear effect on performance was observed. ED produced small to moderate performance improvements when performed within minutes of physical activity. EE and PNF stretching had no clear effect on all-cause or overuse injuries; data are not available for ED. All forms of training induced improvements in RoM, which typically lasted <30 min. Changes may be due to acute reductions in muscle and tendon stiffness or neural adaptations leading to improved stretch tolerance.

Considering the small to moderate changes immediately after stretching and the limitations of the study, stretching is recommended within a warm-up that includes additional dynamic activity post-stretch to reduce muscle injury and increase joint RoM with inconsequential effects on subsequent athletic performance.

 

Recommended stretching exercises

Dynamic stretches before training

Dynamic stretches are essential for warming up before a workout, as they prepare your muscles and joints for the physical activity ahead.

Squats

Stand with your feet shoulder-width apart, brace your core and squat down until your thighs are parallel to the floor. Repeat the exercise for 10-15 repetitions.

Thrusts

Step forward with one leg into a lunge position, making sure your knee does not extend past your toes. Alternate legs and repeat 10 reps on each side.

Kicks with heels to the glutes

While running in place, kick your heels toward your glutes. This helps warm up your hamstrings and increases your heart rate.

Circles with the arms

Stand with your arms outstretched at shoulder height and make small circles, gradually increasing the size. Reverse direction after 20 circles.

Calf Raises

Stand up, lift your heels off the floor and lower them back down. Repeat 10 times to increase blood flow to your legs.

Twists of the spine

Stand with your feet hip-width apart, arms shoulder-width apart, and gently twist your torso from side to side. Repeat 5 to 10 times.

Plank walks

Stand up, lean forward to place your hands on the floor and extend them into a plank position. Then stand up again. Repeat the exercise for 5-10 repetitions.

  

Static Stretching

Static stretching is an effective way to improve flexibility, increase athletic performance and reduce muscle tension. It involves holding a stretch for a period of time, usually 30 to 60 seconds, and is best done after training when the muscles are warm.

Recommended static stretches

For beginners

Standing calf stretch

Standing in front of a wall, step back with one foot and press your heel into the floor while bending your front knee. Hold for 30 seconds, then switch sides.

Seated Hamstring Stretch

Sit with one leg extended and the other bent. Extend your arms toward the toes of the extended leg, keeping your back straight. Hold for 30 seconds and switch legs.

Kneeling Hip Flexor Stretch

Kneel on one knee with the opposite foot in front. Push your hips forward while keeping your back straight. Hold for 30 seconds on each side.

Standing quadriceps stretch

Standing on one leg, bring the opposite heel toward your buttocks and hold the ankle. Keep your knees together and hold for 30 seconds on each side.

Shoulder Stretch

Place one arm across your chest and use the opposite arm to gently pull your chest closer. Hold for 30 seconds and switch arms.

 

For experienced athletes

Pigeon Pose

Start in a plank position, bringing one knee forward and placing it behind your wrist, extending the other leg back. Hold for 30-60 seconds on each side to stretch your hips.

Cobra Stretch

Lie face down, place your hands under your shoulders and lift your chest while keeping your hips on the floor. Hold the position for 30-60 seconds to stretch your abdominal muscles.

Figure Four Stretch

Lie on your back, cross one ankle over the opposite knee and pull the uncrossed leg toward your chest. Hold for 30-60 seconds on each side to flex your glutes and hips.

Butterfly stretch

Sit with the soles of your feet together and gently press your knees toward the floor. Hold the position for 30-60 seconds to stretch the inner thighs. 

Chest Stretch

Stand next to a door frame or column with your arms at shoulder height. Gently lean forward to stretch your chest and shoulders. Hold for 30-60 seconds.

 

Proprioceptive neuromuscular facilitation stretches

These stretches are an advanced form of flexibility training to increase range of motion, especially in the short term. They are specifically performed to increase flexibility, mobility, strength and muscular endurance.

Furthermore, it is used to facilitate motor learning and coordination: it is due to these characteristics that it is commonly used in rehabilitation and high-performance sports training.

Here are some of the most common PNF stretching techniques and their goals:

Hold-Relax

Technique: Place the muscle in a stretched position and hold it for a few seconds. Contract the muscle isometrically for 6-10 seconds without moving. Release the stretch and stretch again as you exhale, deepening the stretch.

Purpose: Activates the reverse myotatic reflex to allow for deeper stretching. Increases flexibility and range of motion.

 

Contract-Relax

Technique: Passively stretch the muscle to the point of resistance. Have one person contract the muscle against resistance for 6-10 seconds. Relax and continue stretching the muscle.

Objective: Relax the muscle after contraction to allow for a deeper stretch. Increase flexibility and range of motion.

 

Hold, Relax and Contract

Technique: Passively stretch the muscle. Have a person contract the muscle isometrically for 6-10 seconds. Immediately relax and contract the opposite muscle while further stretching the target muscle.

Goal: Relax the target muscle while contracting the opposite muscle to facilitate a deeper stretch. This will increase flexibility and range of motion.

 

Rhythmic Initiation

Technique: Passively move the limb through the range of motion in a rhythmic pattern, gradually increasing the amplitude with each repetition.

Objective: To facilitate movement initiation and learning of movement patterns. Can be used to increase range of motion.

 

Repeated Contractions

Technique: Have a person contract the muscle against resistance through the full range of motion, relaxing between contractions.

Purpose: Increases muscle strength, endurance and coordination. Can be used to increase range of motion.

 

Additional considerations

Tailor your routine: The need for and type of stretching may vary depending on individual fitness goals and the specific exercises being performed. For example, static stretching may not be essential before activities that require explosive movements, such as sprinting or lifting heavy weights.

Listen to your body: Stretching should not cause pain. If you experience discomfort, adjust your technique or consult a fitness professional. 

Incorporating these stretches into your routine can help you achieve better results in your training sessions and minimize the risk of injury.