It's no secret that exercise is an important component of a healthy lifestyle. But what about stretching? It can help improve mobility, flexibility, strength and ultimately a person's independence, whether you're a dancer, athlete or just looking to live life to its fullest.
Dr. Marc DeJong is a board-certified orthopedic specialist with Springfield Clinic and himself an avid runner and athlete. "I think it can be helpful to think of it functionally as mobility rather than just stretching, which can be very focused. Mobility is more about quality of life and what you can do from a functional standpoint," DeJong said. "Stretching is important, but here's the crux: studies have never proven that stretching is good prevention for injury. If you look at the research, it's not really there from an objective standpoint." Some studies have even shown that stretching immediately before a sprint can actually worsen performance.
"When we're looking at function and strength I encourage patients, especially older adults, to focus on stability using more movement-related activities, such as yoga, pilates and tai chi," he said. "Those activities have objectively been found to improve balance, flexibility, mobility and decrease fall risk. So while the benefits of stretching itself have not been proven, the use of functional movements like those found in yoga and tai chi have better data backing them up.
"Anecdotally, though," said DeJong, "we know that most people, whether they're an athlete or an elderly person, typically feel better when they incorporate stretching exercises. Although it hasn't been objectively proven, the American College of Sports medicine still has recommendations and guidelines, so take it with a grain of salt."
Although stretching alone may not ultimately be that beneficial, the holistic effect of increased flexibility and improved range of motion in one's joints has a myriad of benefits. "I love stretching," says Grace Nanavati, who has been teaching dance in Springfield for more than 50 years. "I feel better and my mind is clearer."
When Nanavati bought Dance Arts Studio in 1973, she inherited an ongoing stretch class that had been developed by Mildred Caskey, the studio's original owner. Nanaviti sold the studio in 2018; however, she still teaches several classes there each week, including that original stretch and flexibility class, which she has modified slightly over the years. "For that class I have a set format," Nanavati explains, "because by the end of it we've gone head to toe working on increasing flexibility, balance and strength. I've been doing this class consistently since 1973 and I've never been injured dancing."
Likewise, DeJong also plans to keep stretching as part of his routine. "I'm turning 50 next month, and I still want to keep running and doing triathlons. I have back issues and all kinds of stuff and personally, I feel like stretching is one of the ways I'm able to continue doing those activities, even if the data doesn't prove it. I know that I feel better and have less pain when I incorporate it into my routine."
Before jumping into an intense stretch session, it's important to make sure you're doing it safely and effectively. Keep these tips in mind before you start:
Talk to your doctor
Always check in with your primary care provider first. "Sometimes people are feeling 'tight,' and if they happen to have severe arthritis, stretching isn't going to restore normal flexibility to an advanced arthritic joint." DeJong points out.
Warm up first
"Doing an aggressive stretch first thing in the morning can actually increase the risk of injury," warns DeJong. Aim for five to 10 minutes of low-intensity walking or jogging, or movements such as gentle jumping jacks, jogging in place or a high knee march.
Cool down
Likewise, make sure you cool down before stretching after intense exercise. And stretching doesn't have to happen right after a workout. "I stretch separately at a different time of day, usually in the evening or after I've been at my desk all day long, not immediately before or after the run itself," DeJong said.
Strive for symmetry
Aim for equal flexibility on both sides. Uneven flexibility can be a risk for injury. "Awareness of your alignment and how you're using your muscles to create balance is exceptionally important," advises Nanavati. "For seniors, that's often where things can go wrong."
Go with the flow
Gentle movements like those found in tai chi, pilates and yoga have been shown to be more helpful in improving flexibility both overall and in specific movements and can also help prevent falls in older adults.
Forget about no pain, no gain
Aim to hold a position for 10 to 30 seconds and stretch just until you feel a pull or tightness, but never pain. "It should never be a painful scenario," advises DeJong.
Keep it up
"A single stretch session can yield a benefit for only 90 minutes, but if practiced regularly the benefit persists for weeks at a time, even after you stop doing it," explained DeJong. "The key is consistency, not just trying it once and deciding it doesn't help."
The American College of Sports Medicine recommends stretching regularly three to five days a week for anywhere between five to 90 minutes. "It's a huge range and there is an equally wide range of ways that people can work to improve their flexibility," said DeJong. Find what works for you, he advises, whether it's a quiet session at home with a video or in one of the many group classes available locally.
