PEOPLE HAVE EXPERIENCED THE BENEFITS OF STRETCHING SINCE THE BEGINNING OF TIME. NOTHING RELIEVES A STIFF MUSCLE OR BACK BETTER THAN A GOOD STRETCH. MODERN SCIENCE HAS FORTUNATELY AFFORDED US THE KNOWLEDGE OF HOW, WHEN AND FOR HOW LONG IT IS BEST TO STRETCH.

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THE EFFECTS OF STRETCHING
Stretching increases the length of your muscle, muscle fascia and tendons – thereby increasing flexibility and joint range of motion. Stretching also increases blood flow, lymph drainage and nerve activity in the muscle (these effects are usually measurable post-stretch.) This all leads to a healthy optimally firing muscle.

TYPES OF STRETCHING
There are many different types of stretching aimed to yield different results for different individuals’ needs. These can be broadly categorized into static, dynamic and ballistic stretching.

A) STATIC STRETCHING is the classic approach to stretching where the stretch is held for 30 to 60 seconds per muscle group. The aim here is to stretch and lengthen the muscle fibres, fascia and connective tissue. This stretch technique is however better performed post-workout and could in fact compromise muscle function if performed pre-workout. The reason for this is a decrease in muscle tension and an increase in length between resting muscle fibres. This affects the length-tension relationship of the muscle decreasing its excitability and muscle firing. Consider an elastic band which gets stretched for a long period of time and then released, it’s recoil is much slower than an elastic band which is stretched and released quickly. The stored elastic energy in a muscle behaves in a very similar fashion. This is why static stretches are not recommended pre-workout especially before explosive activities such as sprinting, jumping or throwing. Doing static stretching over a cold muscle can increase your risk of injury during the stretch and even during the work-out. These stretches are more beneficial post-workout to increase muscle and connective tissue length where necessary.

B) DYNAMIC STRETCHING is better suited to a pre-workout scenario. It is, however, also best done after light stimulation such as a 5 minute jog, row or spin to get the blood flowing through the desired muscle group. Dynamic stretching involves taking the body part gradually through its range of motion, increasing the range each time. This is done until maximum range of motion is reached. Each progressive stretch is held for a maximum of 2 to 3 seconds before relaxing, then repeating the cycle for a minute per targeted muscle group. Because the stretches are only held briefly the muscle is able to lengthen without losing the muscle tension or excitability. Muscle performance during the workout appears to be superior when warming up using the dynamic stretch technique, fatiguing less and maximizing output. This also invariably reduces the risk of injury.

C) BALLISTIC STRETCHING involves loading the muscle into the desired range of motion then bouncing or forcing it until full range is achieved. Although this technique does work quickly, the risk for injury during stretching is understandably far greater. I only recommend this style of stretching for experienced, elite athletes who are very in tune with their bodies’ stretch response.

THE DO NOT’S OF STRETCHING:
-Do not stretch over a totally cold muscle/first thing in the morning. After you get out of bed, first walk around and get active for a good 30min before stretching.
-Do not overstretch. Never stretch beyond the point of relative comfort.
-Do not stretch over a bruised/torn muscle. Always first have your injury assessed by a medical professional!
-Do not just stretch randomly over a chronic/relapsing injury-you could be doing more harm than good!
-Do not bounce your stretches, especially if you are doing a pre-workout stretching. Rather replace these with the dynamic stretches described above.

SO TO CONCLUDE, STRETCH BEFORE AND AFTER EXERCISE: Stick to dynamic stretching pre-workout and leave the static stretching for after! HOWEVER, REMEMBER NOT TO STRETCH RANDOMLY IN THE PRESENCE OF ACUTE OR CHRONIC INJURY! Get advised by your chiropractor regarding the stretches SPECIFIC FOR YOUR INDIVIDUAL INJURY. Written by Dr. E Greyling