Flexibility has long been advocated as an essential component of any fitness or conditioning program. However, despite this knowledge, flexibility is a conveniently "forgotten" element in exercise routines among countless busy gym-goers. Add the recently rumored words that stretching may not be as helpful as once thought, and it becomes even easier to guiltlessly walk out the gym door sans a daily stretch. And so the dilemma continues: To stretch or not to stretch? What is a dedicated Gantcher Center-regular to do?
Injury prevention is the most frequently cited reason to advocate stretching. However, reports have recently surfaced that indicate stretching may not aid in thwarting injury. In an analysis of more than 350 studies published in Medicine & Science in Sports & Exercise, the official journal of the American College of Sports Medicine, stretching was not found to reduce the risk of injury.
Another recent report published in the journal Sports Medicine similarly concluded that study results on the benefits of stretching for injury prevention have been contradictory.
Dr. Erik Witvrouw of Ghant University in Belgium and his colleagues, authors of the report, suggest that the type of sport or activity may be important to consider. Stretching has been found to prevent injury in sports like soccer or football that require jumping because, the authors suggest, these sports may place hefty demands on muscle-tendon connections. In contrast, stretching has not been linked to the same injury prevention benefits in lower-intensity sports such as running and cycling.
While proper stretching may or may not ameliorate injury risk, it is important to note that it has not been named the culprit either. Additionally, proper stretching has been suggested to improve blood flow and nutrient transport, improve physical performance, reduce muscle soreness and improve posture.
Stretching remains an integral part of the American College of Sports Medicine's guidelines for exercise, despite the need for more research on the most effective methods for improving flexibility. And until conclusive research is available to suggest otherwise, including stretching in your exercise routine remains a steadfast recommendation.
There is much debate about which techniques bolster the most benefits, but static stretching (holding a position for a designated length of time) appears to be the safest recommended practice. To ensure you safely get the most out of a stretch, remember these key points:
1. A warm muscle is safer to stretch than a cold muscle. Perform a mild warm-up first, such as a brisk walk to the gym or five minutes of low-intensity cycling on a stationary bike, to be sure your muscles are "warm" before you stretch.
2. Only push to the point of mild tension. If you feel pain or a lot of discomfort, you may be pushing too far.
3. Hold each stretch for 30 to 60 seconds, and remember to breathe.
Shannon Bowles is a graduate student in nutritional biochemistry and metabolism at the Friedman School. She has a BS in exercise science and psychology from the University of Utah and is a certified strength and conditioning specialist. Emily Bergeron is the co-editor of Balance and is a doctoral student in nutritional epidemiology at the Friedman School. She has a MS in nutrition and public health from Columbia University and is a registered dietitian.
