Stretching recommendations have changed a lot over the years. The “old school” method was to stretch before exercise. Stretching was optional afterward. Then, it was both before and after (better, but still not right). The best time to stretch is after exercise. Why? When you are “cold”, as in before a workout, your muscles can be strained by too vigorous a stretch. After exercise, your body and muscles are warm and stretching is easier and safer.
So what to do before exercise? A Warm-up. This involves lighter intensity full body movements that allow your body to heat up and get ready for a more intense activity. You should warm up for 5-10 minutes before undertaking a vigorous workout. Afterward, you should cool down for about 5 minutes and then stretch. Stretches should be held for 20 seconds with NO BOUNCING. If you are prone to low back pain, you should stretch your hamstrings on your back using a towel. Seated or standing stretches are more likely to irritate the low back, especially if you aren’t very flexible.
What if you are stretching but not working out? When you are stretching only, you don’t need to “warm-up,” but it is best to make sure that you have at least moved around a bit. It may be convenient to stretch before you get out of bed, but your body is too tight after sleeping for that to be a good time. The best time is after a hot bath or shower. However, it is not necessary to do that first. Make sure that you stretch to the point of feeling a stretch but not pain. Again, no bouncing. This is especially important when you are not warm. You can easily strain a muscle doing that. Non weight bearing stretches are best when you are not “warm.” They are also best for those suffering from low back pain. “Old school” toe touches are not safe for someone who is suffering from low back pain, especially the twisting kind. That is the most common position to herniated a disc.
How many times a day should you stretch when trying to heal an injury or gain flexibility? No less than once and no more than three times is my rule. When you are feeling good, once is probably enough. When you are in a lot of pain, it is tempting to stretch more often, but it can cause irritation if done too much.
If you aren’t sure what stretches to do, ask your chiropractor, trainer or physical therapist. Don’t make up your own. I see this a lot and often find that people are doing some very unhealthy and potentially harmful things.
You don’t have to be a yoga master, but a good stretching routine can benefit every person, pain or no pain.
