Stretch It Out
Stretching is not sexy and frequently overlooked, but its a necessary component of the warm up and recovery process
Over the course of writing this newsletter, I’ve spent a ton of time talking about goal setting, scheduling and executing workouts. This approach has really helped me stay on track and focus on what I want to accomplish from a fitness session on a given day.
What I’ve not spent a lot, if any, time discussing, is warming up, cooling down and stretching. I build warm ups, cool downs and stretching into almost every workout, but I’ll admit that the last thing I want to do is spend another 5 minutes stretching after a tough workout and frequently, I find myself skipping the stretching portion of the workout, despite its importance in the recovery process.
One of the great debates in the fitness world is whether to stretch before or after a workout. Growing up when I did, sports practices and physical education classes were almost always preceded by some sort of stretching, seemingly making it a no-brainer to stretch before a workout, while there was typically no stretching or cool down activity afterward.
Adding to my stretching curiosity is the fact that Peloton, which is my primary platform for exercise, offers no pre-ride stretching classes, while they do include pre-run stretching classes, suggesting to me that stretching prior to a cycling workout was not only discouraged, but perhaps unnecessary. So I set out to find the answer.
Types of Stretching
First, it’s helpful to understand the various types of stretching. Static stretching is perhaps what most of us are most familiar with. This technique adopts and holds a pose while exclusively utilizing the muscles within the group that’s being targeted. Dynamic stretching is often referred to as a dynamic warm-up. A dynamic warm-up is defined as a series of sport-specific movements that are designed to prepare the muscles for performance. This form of stretching is performed in a safe and controlled fashion. It increases blood flow throughout the body, therefore warming up the muscles. A couple examples of dynamic warm-ups are: high knees, butt-kickers, lunges, and high kicks. Passive stretching involves the use of resistance bands, a towel or another person effectively doing the stretching for you. And PNF (proprioceptive neuromuscular facilitation) stretching techniques involve a partner actively stretching you by some combination of altering contraction and relaxation. This form of stretching is also known as table stretching and is typically performed by a qualified fitness specialist.
When to use each type of stretching
Almost all of the articles I read in researching this piece suggest that the early approach of performing static stretching before exercise is not beneficial. Static stretching before exercise can weaken performance, such as sprint speed, studies show. The most likely reason is that holding the stretch tires out your muscles. It has also been proven to not significantly contribute to preventing injury. Rather, if you choose to stretch or warm up, consider dynamic stretching. According to this Healthline article, dynamic stretching can be used before the start of any exercise routine. Some examples of dynamic stretches include arm circles, lunges, or spinal rotations. Since you’re not holding a specific muscle group for long periods of time, you’re not risking fatiguing the muscles.
Static stretching or passive stretching can and should be used in your cool down routines. Static stretching after exercise improves muscle recovery and reduces the risk for injury.
So what about my earlier question as to why Peloton offers pre-run stretching classes, but not pre-ride stretching classes? Well it turns out that they are taking this exact approach. The cycling warm ups are in the form of warm up rides, while the pre-run stretching exercises are typically dynamic stretching exercises. I will almost always include a warm up ride prior to taking my main class, unless the class has a substantial warm up period, such as a power zone ride. This not only primes my muscles for the cycling workout, but it also allow me to increase my heart rate gradually, making the transition to the main ride less jarring.
It also answers why there are static stretching classes after rides and runs and why they are encouraged, almost to the point of being annoying. But understanding the types of stretching and when to use them has certainly helped in my approach to exercise.
The Bottom Line
You should obviously consult with a health or fitness expert when it comes to stretching, but generally speaking, dynamic warm ups should always be a part of your fitness regimen, while static stretching after exercise can help with muscle recovery and avoiding injury. When you’re planning your workouts, you should try to allot time to warm ups and cool downs. As for me, I will probably continue to skip stretching at the end of a long workout (though I typically don’t skip cool downs) from time to time and continue to feel guilty about it!