In Miami, fitness is a lifestyle for many. But as much as they might love getting a daily pump, some skip a routine staple: stretching. If you’ve been slacking on your flexibility exercises, it might be beneficial to learn some surprising benefits it gives you — and it only takes a few minutes. After all, those hard-earned gains won’t impress anyone if you’re limping after your sweat sesh.
Miami is a fast-paced city. Whether you’re studying, working, or both, it can be hard to find the time to hit the gym, let alone fit in some stretches into your routine. But stretching doesn’t have to be a time-consuming hassle. Even just five minutes of good stretching is enough to reap the health benefits of increased mobility.
It’s essential to establish the difference between stretching and warming up. Many people think a good stretch before exercising counts as a warm-up, but that’s not true. Stretching and warming up are two completely different activities.
According to UHealth , stretching helps our muscles and connective tissue increase flexibility, while a warm-up just gets our bodies prepared for exercise. A proper warm-up will get the heart to pump blood to our muscles, thus gradually increasing our breathing towards the rate we will be exercising at.
As for stretching, the main benefit is increased flexibility, but whether or not flexibility can help prevent injury during exercise is still unclear. Studies investigating the protective impact of stretching have had mixed results, presenting inconclusive evidence. However, there are many more in-depth studies currently underway that are investigating the potential short and long term benefits of stretching.
According to the Mayo Clinic, a nonprofit American academic medical center, better flexibility may aid you in many ways. It can improve your performance in physical activities, decrease your risk of injuries, help your joints move through their full range of motion, increase muscle blood flow, and enable your muscles to work most effectively and improve your ability to do daily activities.
The Science
There are two main categories of stretches: dynamic and static. Dynamic stretches are controlled movements that engage a range of muscles throughout the motion, whereas static stretches hold one position to keep specific muscles at a fixed length and tension.
Unlike a rubber band, which is elastic, muscles are viscoelastic. While a rubber band will return to its original form after it’s been stretched, muscles will adapt to the stress of being stretched. Thus, regularly practicing stretching leads to a greater range of muscle mobility and, therefore, flexibility.
To experience the full benefits of stretching, consistency is key. According to TED-Ed , for skeletal muscles, improved flexibility comes from additional sarcomeres, which allows you to maintain strength. Sarcomeres are added and subtracted to muscles depending on how frequently they’re used, so improving overall flexibility requires a comprehensive stretching regimen. Stretching for about 10 minutes a day for about two months is enough to start noticing progress.
Cameron Montanarella, a personal trainer at the Herbert Wellness Center, said that even a small amount of time stretching can be beneficial.
“If you’re low on time, holding a stretch up to 10 seconds will do the job. If you have extra time, hold stretches anywhere between 30 seconds to one minute,” said Montanarella.
Freshman computer science major Taylor Shirk always makes it a point to fit stretching into her gym routine.
“I stretch for approximately 10 to 15 minutes,” said Shirk “If I’m already working out, I usually plan in time to stretch, but I wish I had more time to stretch outside of the gym.”
Sophomore marine biology and ecology major Johnnie Xia also prioritizes flexibility exercises.
“I always stretch before [my workout]. I usually stretch for around five to 10 minutes,” said Xia.
The Progressing Steps
Now how about which muscles you should stretch, and which stretches best target them? Don’t worry: we’ve got you covered there, too.
First, you should start with stretching the muscles you trained during your workout.
“It’s more beneficial that the muscle groups an individual worked out that day take priority when stretching post-workout,” said Montanarella. “This is because those muscles will be facing more inflammation and tightness than the muscles you didn’t work out.”
You can certainly stretch as many muscle groups as you please. As a matter of fact, stretching doesn’t need to happen right after your workout. Stretching during study breaks or before bed is an efficient way to make up for any stretching you may have skipped before.
Timing-wise, most experts recommend stretching post-workout rather than pre-workout. According to Harvard Medical School, “recent expert opinion has moved away from static stretching before activity and toward a gradual and active warm-up period before exercise.”
Trying to stretch deeply before a workout can strain and potentially injure muscles, which are considered ‘cold’ before a workout.
Frantz Blanc, who works at the Herbert Wellness Center, recommended “the reclined hero pose, side bend, forward fold, seated straddle and the pigeon pose,” for optimum tension relief and flexibility.
Here Are Some Tips:
- Don’t consider it a warm-up. You may hurt yourself by stretching ‘cold’ muscles. In other words, make sure to stretch after your exercise, not before.
- Focus on symmetry. Having equal flexibility on both sides of your body can help prevent injuries.
- Focus on major muscle groups — calves, thighs, lower back, hips, neck and shoulders.
- Hold each static stretch for around 30 seconds. For overly stiff areas, try holding for up to a minute.
- Listen to your body. You should feel tension when stretching, but not pain. If you feel pain, lessen the intensity of the stretch or try a different one.
Five-minute full body stretching routine for beginners
- Neck stretch: 20 seconds each side
- Seated straddle stretch: 20 seconds
- Hip flexor lunge: 20 seconds each side
- Cobra: 20 seconds
- Cat/Cow: 20 seconds
- Child’s pose: 20 seconds
- Arm cross strech: 20 seconds each side
- Behind-the-head triceps: 20 seconds each side
- Standing quad stretch: 20 seconds each side
- Touching toes: 20 seconds
words_matt jiménez. photo_ethan dosa. design_valeria barbaglio.
This article was published in Distraction’s Summer 2023 print issue.