How Long Do I Need To Stretch For and How Often?
If you’ve ever been to a gym class or a sports training session, your instructor has probably taken you through a quick stretching routine at the start and end of the session.
You may not have given much thought as to why you were made to stretch or how long you were actually stretching during these sessions. But knowing how to properly stretch around your workouts is key to obtaining the many benefits the stretching provides.
Benefits of Stretching
Before delving into proper stretching techniques, let’s first go over the benefits of stretching.
- Quicker muscle recovery
- Improved flexibility and range of motion
- Improved physical performance
- Enhanced blood flow
- Reduced chronic pain
- Improved posture
- Reduced symptoms of anxiety and stress
- Decreased risk of tension headaches
Types of Stretching
There are a few different stretching techniques and each one has unique benefits.
- Static
- Dynamic
- PNF (Proprioceptive Neuromuscular Facilitation)
- Ballistic
Static and dynamic stretching are the two most common techniques. Unless you have specific fitness or performance goals, you will probably only need to use these two techniques in your program.
Static stretching involves holding a stretch for 15-30 seconds. The stretches should feel fairly comfortable. This type of stretching is best performed after your workout sessions.
Dynamic stretching involves active movement and should be done before your workouts as part of your warm-up. They don’t involve holding the muscle at a static point but instead include the full range of motion. Each stretch should be done for 30-60 seconds.
How Long Do You Need to Stretch For?
At the start of your workout, you should aim to warm up your whole body for 5-10 minutes.
Choose around 3-5 dynamic stretches and perform each one in a continuous cycle for 30-60 seconds. This should be sufficient to get your whole body ready for a great session.
After your workout, you need to spend at least 5-10 minutes completing some static stretches as part of your cool down.
Choose 5-10 static stretches that involve the key muscle groups that you’ve been using in your workout. Perform each stretch for 15-30 seconds each and repeat for a total of two or three times. You should feel a light stretch in your muscles, but it should not be uncomfortable.
How Often Should You Stretch?
You should always stretch before and after your workouts. This is essential to enhancing performance and preventing injuries.
Failing to properly warm-up or cool-down can also slow down your recovery and leave your muscles feeling extra sore and stiff after a hard session.
It’s vital that you stretch before every workout when your body is already slightly warm. You can do five minutes of cardio to get the blood pumping around your body before stretching. Post-workout, your body will already be warm, so you can get straight into your static stretching routine.