Stretching is a fundamental component of fitness routines, employed to enhance flexibility, maintain joint health, and improve overall physical performance. Understanding how and when to stretch, based on your abilities and available time, is essential for maximizing results.
Types of Stretching
It’s important to first understand the categories of stretching, as each hold distinct characteristics:
- Static Stretching: Involves holding a stretch at the end of a joint’s range (ex. until you feel a stretch in the targeted muscle) for a period, typically 15-60 seconds. This method is widely used due to its simplicity and effectiveness. Examples include child’s pose, and a seated hamstring stretch and hold.
- Ballistic Stretching: Incorporates dynamic movements, using momentum to push muscles beyond their typical range. While it can increase flexibility, it carries a higher risk of injury if not performed correctly. Examples include leg swings and wrist circles.
- Proprioceptive Neuromuscular Facilitation (PNF): Combines passive stretching (assisted by an exercise professional) and isometric contractions (static holds) to achieve greater flexibility. Though highly effective, PNF is more complex and typically performed under professional supervision.
Duration and Frequency of Stretching
Beyond the type of stretching, duration and frequency significantly influence improvements in range of motion (ROM):
- Weekly Stretching Duration: Spending at least 5 minutes per week on stretching exercises is crucial for enhancing ROM. Notably, this cumulative weekly duration is more impactful than the length of individual stretching sessions.
- Session Duration: The time dedicated to stretching in a single session does not significantly affect ROM gains, suggesting that shorter, consistent sessions throughout the week are beneficial.
- Frequency: Engaging in stretching exercises at least five days a week is positively associated with ROM improvements. Regularity appears to be more influential than the total time spent in each session.
The Research
A comprehensive review titled “The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion” by Ewan Thomas and colleagues (2018) examined how different stretching types and durations affect ROM. Analyzing 23 studies, the review found that all stretching types can improve ROM over time. However, static stretching protocols yielded significantly greater gains compared to ballistic or PNF methods.
Practical Recommendations for Flexibility Training
Based on the research findings here are key guidelines for improving flexibility:
- Prioritize Static Stretching: Static stretching is particularly effective for increasing ROM and should be a staple in your routine.
- Train All Major Muscle-Tendon Groups: Include stretches for the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles.
- Maintain Consistency: Stretch at least three days per week, ensuring a cumulative weekly duration of at least 5 minutes.
- Distribute Stretching Sessions: Opt for shorter, frequent stretching sessions instead of longer, infrequent ones to achieve optimal flexibility gains.
Conclusion
Building a sustainable habit is key. If you’re more likely to stick to a routine by stretching for five minutes every morning after breakfast, make that your habit! While daily stretching isn’t strictly required to see results, consistent practice—at least three days a week—with focused attention on static stretches can significantly improve ROM.
For those with specific pain points or mobility issues, targeted stretching under professional guidance may yield better results. By incorporating these practices into your routine, you can achieve lasting improvements in flexibility and joint health.
How We Can Help
Working with exercise professionals, such as kinesiologists or certified trainers, can ensure that you execute exercises with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like you reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate flexibility, range of motion training, and other physical activities your lifestyle safely and effectively.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
References
Harvard Health Publishing (2024). The ideal stretching routine. Harvard Health. Retrieved from
https://www.health.harvard.edu/staying-healthy/the-ideal-stretching-routine
Thomas, E., Bianco, A., Paoli, A., Palma, A., & Fischetti, F. (2024).
The relation between stretching typology and stretching duration: The effects on range of motion.
Sports Medicine International Open, 8(1), 1-9. https://doi.org/10.1055/s-0044-101146
