Stretching: An Important Part of Any Exercise Routine

In Brief

• Stretching is an important component of any exercise routine. Experts recommend that you stretch after exercising.
• If you wish to stretch before and after exercise activity, make sure to warm up first, stretch, do your exercise routine, then stretch again.
• Good warm-up activities include riding a stationary bike or walking a treadmill for five to 10 minutes.
• Stretches should be slow and controlled and held for 30 seconds. Never bounce when stretching.
• Stretching can improve balance, coordination, posture and flexibility.
• If you choose not to stretch, you could suffer a muscle pull or strain, low back problems, certain knee problems or tendonitis involving a variety of joints.

We all know the health benefits of regular exercise. And each person’s workout routine is unique from everyone else’s. Some like to run outdoors; others prefer riding a stationary cycle or doing an aerobic program in the comforts of their own home. Whatever activity you choose, it’s important to add proper stretching to the workout schedule.

According to Steven Collina, M.D., associate director of the Crozer-Keystone Sports Medicine Fellowship and assistant director of the Crozer-Keystone Family Medicine Residency, some recent studies have suggested that stretching before a workout may actually increase the chance for injury. “I suggest that patients warm up prior to their activity,” Collina says. “This includes wearing some ‘warm up’-type clothing and starting their activity lightly until they break a sweat.”

Joseph Stellabotte, M.D., sports medicine physician at Taylor Hospital, agrees. “The take-home message here is that a regular exercise program is much more important than doing stretching immediately before exercise activities. It is also more effective if you can warm up before you stretch daily — simply a hot shower or whirlpool (if you have one available), or even five to 10 minutes on a stationary bike or treadmill, will sufficiently warm up your muscles and other connective soft tissues such as tendons and joint capsules. This way, you will be able to stretch more efficiently and get maximum benefits from your stretching program.”

Crozer-Keystone physicians agree that a stretching program is most beneficial after you have completed your workout routine. However, if you prefer to stretch before you exercise, make sure to stretch cold muscles slowly, and stretch after you’ve completed your warm up. “All stretches should be slow and controlled and each stretch should be held for 30 seconds,” says Robert Cabry, M.D., sports medicine physician at Crozer-Chester Medical Center, and head team physician for Williamson Trade School in Middletown and Strath Haven High School in Wallingford. “It takes more than 20 seconds to lengthen the muscle. Don’t bounce when you’re stretching, as this can cause injury. If you notice tightness or pain when exercising, stop and do some slow controlled stretches, then begin again. This will help you continue on and reduce injury risk. Stretching post-exercise can reduce cramping and post-exercise soreness.”

There are many benefits to stretching after your workout. Your flexibility will improve, which means everyday tasks — such as bending over to pick something up — become easier. Also, you will notice your posture is better which may mean less aches and pains. Stretching also helps keep your balance and coordination in top form, which will help prevent falls (something that becomes particularly dangerous as we age).

Should you choose to skip stretching, know that working out using tight muscles can result in a variety of injuries.

According to Nicholas DiNubile, M.D., chief of the Section of Orthopedic Surgery at Delaware County Memorial Hospital, orthopedic consultant for the Philadelphia 76ers, and a sports medicine physician for the Crozer-Keystone Human Motion Institute, one of the more common injuries is a muscle pull or strain — which is when a muscle tears. “Also, certain conditions are common when muscles are tight, such as low back problems, certain knee problems or tendonitis involving a variety of joints,” DiNubile says. “When kids hit their growth spurt they go from being loose-jointed to having tight muscle groups. They need to focus on stretching especially around the time of their growth spurt.” DiNubile adds that he tells his young athletic patients that “not everybody is a ‘Gumby’; stretching should not be a competition. The goal is to improve a little bit every time you stretch and not to compare against others who are more loose-jointed than you are.”

Stretching is one of the important cornerstones of a balanced fitness program. However, if you have a strained or injured muscle, or an existing health condition, make sure to talk to your doctor first before beginning any kind of a stretching or exercise routine.