When should we Stretch?

We often see people stretching before they start their exercise session. Is this the right time to stretch?

Yes and no.

• Static stretching is where the muscle is held in a lengthened position for an extended period of time and turns the muscle “off”. This means it will not be ready to perform a movement at its best if stretched.

• Static stretching before a weight training session or a run would not be helpful if the person wants to perform at their best.

• Dynamic stretching where the muscle is lengthened then relaxed in short bursts, such as leg swings forward and back before a run, is helpful to get the muscle ready for the action it is about to do. Care must be taken not to get too enthusiastic about the height of the swing at the start to avoid injury.

• If the muscle is very tight, such as a calf muscle causing pain under the foot, then static stretching could be the right thing to do pre-exercise.

• As a general rule, static stretching is best done after the activity when the muscles are warm and elastic.

• Stretches should be held for 10-15 secs but if the muscle is very tight, hold the stretch for 30secs or more to increase the length of the muscle.

Sue Wells | C2K Master Personal Trainer | 22 Sep 2009