Stretching at the gym or at the starting line of a fun run can be something of a sideshow performance: people in stretchy clothes trying to one-up each other's stretchy bodies with deeper lunges and more pretzel-like arm placements.
But, what impact does stretching actually have on our bodies when we are being physically active? And when is the best time to go in for the toe touch? Professor Anthony Blazevich, professor of biomechanics at Edith Cowan University's School of Medical and Health Sciences, debunks some myths.
Stretching myths, debunked.Credit:Stocksy
Myth 1: It is better to stretch when you're already warm
It is a common end to a dance or aerobics class: a post-workout stretch as the best way to improve flexibility. However, Professor Blazevich says this is just a perception, possibly created by studies on animals which showed their muscles stretched further and easier when warm.
"Actually, the randomised control trials [on humans] don't show that you get more flexible if you stretch when you're warm or after exercise, as opposed to in a different session. It's the stretching itself that's most beneficial."
So, if you are looking to improve flexibility, stretching when you first wake up or in front of the TV will be just as effective as staying back at the gym an extra 10 minutes.
Myth 2: Static stretching before a workout impairs performance
There is some truth to this: static stretching – holding muscles in an elongated position (like holding a lunge, or touching your toes) – for long periods (i.e. a minute per stretch) has been shown to reduce physical performance for the first 10-15 minutes of a physical activity session.
But: when was the last time you held a single lunge for 60 seconds before going for a run?
In a study published earlier this year, Professor Blazevich and his team at Edith Cowan University ran a study with 20 athletes using shorter static stretching durations which he says "are more common in physical activity preparation". They found this type of muscle stretching had little effect on running speed, agility and vertical jump height.
In fact, if you're performing an activity that involves applying force at long muscle lengths (i.e. lunging for the ball while playing tennis), your ability to perform these movements appears to be improved through static stretching.
Myth 3: Dynamic stretching before a workout improves performance
Which brings us onto the converse myth: that dynamic stretching – stretching where you move your body through a full range of motion while stretching i.e. swinging your leg) is much better than static stretching as a warm-up. In the same study, Professor Blazevich says they found little difference betwen the two.
"What we found when we did that is that the use of static stretching, or even the use of dynamic stretching – which some people think is very beneficial to performance – had no effect at all on any of the tests that we performed."
Myth 4: There is no point in stretching before exercise to prevent injury
We know that stretching before exercise is associated with a reduction in injury risk. But what about stretching beforehand? If it barely improves our performance, is it worth doing at all?
Yes, says Professor Blazevich. Particularly for sports like soccer and AFL, where players run long distances.
"There is good evidence that there may be a small to moderate injury reduction benefit, particularly for muscle injuries in running-based sports," he says. "It's only small, but it's relevant because, if you can prevent one injury, that's of benefit, right?"
You should just be careful not to overdo it: hypermobility is associated with an increased risk of injury.
Myth 5: The benefits of stretching are only physical
In their study earlier this year, Professor Blazevich and his team found, although there was no benefit to a typical athlete's physical performance after a pre-game stretch, they did get something else out of including stretching as part of their warmup routine: a feeling of preparedness.
"Stretching is clearly doing things which we can perceive," he says.
Ending your workout with a stretch can also help to reduce stress by reducing our sympathetic drive and even decrease our perception of how painful a workout was.
"Think of it as part of your mindfulness practice."
Source: Read Full Article