Veggie Blog

Stretching is one of the simplest parts of fitness, yet it is full of conflicting advice. Should you stretch before or after a workout? How long should you hold a stretch? Is bouncing harmful? The old version of this post offered ten tips, but a few of them were muddled or wrong, so here is an updated guide based on advice from Harvard Health Publishing, the Cleveland Clinic and the National Institute on Aging.

Why stretch at all?

Harvard Health Publishing says that stretching keeps muscles flexible and healthy, and that we need that flexibility to maintain a range of motion in the joints. Without it, muscles shorten and become tight, which puts you at risk for joint pain, strains and muscle damage. Sitting in a chair all day, for example, results in tight hamstrings. The National Institute on Aging adds that stretching can help maintain and improve flexibility, which makes everyday tasks such as reaching down to tie a shoe easier.

Should you stretch before or after exercise?

Both, but differently. The Cleveland Clinic explains that before a workout you should focus on dynamic stretching, in which you move a muscle through its full range of motion without pushing it to the maximum, and do only a few short static stretches. After the workout, while your muscles and joints are warm, is the time for longer static stretches. Harvard recommends five to 10 minutes of light activity, such as a quick walk, before you stretch, because cold muscle fibers may be damaged. Read the Cleveland Clinic article on stretching before or after a workout.

How long should you hold a stretch, and is bouncing safe?

The old post said to hold stretches for 20 seconds before exercise and at least 60 seconds to build flexibility. Current advice is a little different. Harvard suggests holding a stretch for 30 seconds, and the Cleveland Clinic says that after a workout you can hold static stretches for 30 to 60 seconds each while breathing deeply. Do not bounce. Harvard says bouncing can cause injury, so make each stretch smooth and steady: reach to the point where you feel tension and hold it there.

How far should you go?

You should feel tension but not pain. Harvard says that if you feel pain, there may be an injury or damage in the tissue, so stop stretching that muscle and talk to your doctor. The National Institute on Aging gives the same warning, not to stretch so far that it hurts. Work to your own ability and not other people’s, and ease off on days when you are tired. Stretching once will not make you flexible. Harvard notes that the benefit builds up over time, and it suggests daily stretching, or at least three or four times a week.

Which muscles matter most?

Harvard says to focus on the areas that are critical for mobility, which are the calves, hamstrings, hip flexors and quadriceps, and that stretching the shoulders, neck and lower back is also beneficial. The old post said not to forget the neck, which is right. Move the neck gently and do not push on your head with your hands. Our guides to basic yoga postures and the triangle pose show stretches you can try, and before you start yoga has a warm-up routine.

Do you need rest and other exercise too?

Yes. The National Institute on Aging says overdoing strength exercises can cause exhaustion, sore joints, and muscle pain or injury, so build up gradually. It also says it is important to get all three types of exercise (aerobic, muscle-strengthening and balance), because doing one type can help improve your ability to do the others. The Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes of moderate-intensity aerobic activity each week. See moderate exercise for fitness for easy ways to start, and preventing sports injuries for more habits that keep you active.