The importance of stretching

Muscle warm-up, how and when to perform stretching exercises…

Stretching is fundamental for any type of physical activity and in any sport. Thanks to stretching, our muscles become more flexible and elastic, which is essential for them to perform as expected when put into motion. All runners should perform them before and after running.

There are as many stretching exercises as there are muscle movements in the body, so each sport and physical exercise has some that are more appropriate and/or more recommendable than others. Their application must be integral. There's no point in performing stretching exercises only on the upper or lower body, or only on a specific muscle chain. Just as training should consist of an integral plan.

The ideal is to apply a routine that you repeat every day you exercise and always after a basic warm-up; in very few sessions, you will have automated it. And as with the rest of the exercise, you will need it to feel better.

The benefits of stretching are well known

Here we list the most basic ones. Stretching serves to increase flexibility and range of motion, to prevent injuries, pulls, sprains, tendinitis, strains, joint discomfort…

As we said earlier, they must be performed on all the muscles involved in running, which is to say that they are essential for the entire body. They prevent contractures and muscle hardening by reducing muscle tension.

They serve to oxygenate the muscles and therefore to have a better recovery after exercise. Finally, they improve coordination of movements and help to better understand the body's own limits.

Prior warm-up

Stretching should be preceded by a muscle warm-up. It is highly recommended to jog for a few minutes before stretching so that the muscle is prepared and no risks are taken.

How to perform them and how not to

With controlled tension, without forcing, maintaining the same tension and without repetitions. Under no circumstances should you reach the limit of pain, and they should be performed without bouncing.

When to perform them

They are always good. It should be a regular practice even for those who do not do any type of exercise. For runners, after a muscle warm-up, which can be sufficient with 10/15 minutes, and after exercise.

They are good upon waking – our bodies ask for it – and before going to bed.

It is very common to become more contracted over time if stretching is not practiced. It is easy to see how posture changes, some muscles shorten and others overstretch.

The ideal is to do a specific session at least 3 times a week.

Don't forget to breathe

Breathing during stretching should be slow, rhythmic, and controlled. It should not be cut short or held while there is tension in the muscle. Stretching is performed while breathing, not holding your breath.

Breathing in rhythm with stretching exercises helps to relax, and this is fundamental for improvement.

Don't forget hydration either

Good hydration is essential for exercise. Since stretching involves muscle movements, good hydration is needed if we want to avoid muscle damage.

There are many types of stretches

1. Static stretching is performed at rest, holding each position constantly for a few seconds, without forcing.
2. Dynamic, with some momentum, and like static, without forcing limits.
3. Active stretching is a static stretch using antagonistic muscles and without external assistance.
4. Passive stretching is a static stretch with the assistance of someone who helps to bring the muscle to the ideal point.
5. Isometric stretches.
6. Static stretches where muscles exert force against the stretch without movement.

There are even more types

Ballistic, proprioceptive neuromuscular facilitation…

Also very beneficial but more complex, because they require assistance and pursue other goals.

Finally, I recommend everyone seek advice and guidance from a professional who can plan your stretching session.

And be present at least in the first sessions, until you master the technique, perform it correctly, and don't risk injury by doing them incorrectly.

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