To stretch or not to stretch: that is the question! – The truth about stretching

Exercise and physical activity are undoubtedly important for our health and well-being. Whether it's going to the gym, running, cycling or other sports, many people incorporate regular exercise into their daily routine to stay fit and maximize their physical potential. However, in the context of sport and fitness, the topic of stretching is often controversial. The question of whether or not to stretch before training has led to numerous discussions and disagreements.

While many people consider stretching to be an essential part of their workout, there are also those who claim that it can be ineffective or even harmful.

In this blog post, we want to take a closer look at this question and shed light on the truth about stretching to help you make an informed decision.

1. How does stretching work?
2. Current scientific findings
3. To stretch or not to stretch?
1. Pro-stretching arguments
2. Contra-stretching arguments
4. Alternative approaches

1. How does stretching work?

Stretching is a practice that involves stretching muscles or tissues to improve their flexibility or range of motion.

What exactly happens in the body?

1. Muscular stretching: The muscle fibers are lengthened, resulting in an increase in muscle stretch. This can help to improve the elasticity of the muscles, increase their extensibility and improve the range of motion in the affected joints.
2. Improve joint mobility: The surrounding muscles and tissues, such as ligaments and tendons, are stretched and extended. This can improve the mobility of the joints by allowing them to perform a greater range of motion.
3. Improved circulation: Blood flow to the stretched muscles is increased. Improved circulation means more oxygen and nutrients are delivered to the muscles and waste products are removed more efficiently. This can help improve muscle function and aid recovery after exercise.
4. Muscular relaxation: Stretching can help reduce muscle tension and cramps, which often occur due to excessive tension in the muscles.
5. Improve proprioception: Proprioception is the awareness of the body's position in space. Stretching stimulates the nerve receptors in the muscles and tendons, which can lead to improved proprioception. This can help improve coordination and balance.

There are different types of stretching. These include:

1. Static stretching: A position is held in which the muscle or tissue is stretched for a period of time, often between 15 and 60 seconds. It is the most traditional form of stretching and is often used as part of the warm-up or cool-down in exercise routines.
2. Dynamic stretching: The muscles and joints are put into motion as they are stretched. Controlled movements are performed to increase the range of motion and prepare the muscles for the upcoming activity. Dynamic stretching is often used before training or competitions in sports such as soccer or basketball.
3. PNF stretching (Proprioceptive Neuromuscular Facilitation): This is an advanced technique that combines isometric contractions of the muscles with stretching. It is often performed with a partner and is intended to improve flexibility by activating nerve receptors in the muscle.

Stretching has long been believed to prevent muscle injuries, improve flexibility, optimize muscle function, and enhance athletic performance. Many athletes and fitness enthusiasts have incorporated static stretching into their training routine, viewing it as a necessity to prevent injuries and optimize performance.

However, recent scientific findings have challenged these long-held beliefs and led to a controversial discussion about the effectiveness and benefits of stretching.

2. Current scientific findings

In recent years, it has become apparent that static stretching before training or competition may not be effective in preventing injury or improving athletic performance. For example, a meta-analysis of research published in the British Journal of Sports Medicine found that static stretching before training did not significantly reduce injuries. There are also studies that suggest that static stretching before training may even reduce muscle strength and explosive power.

There are also doubts about the effectiveness of stretching for improving flexibility. A study published in the Scandinavian Journal of Medicine and Science in Sports found that a short, dynamic stretch before exercise was as effective as static stretching in improving flexibility. Other studies have shown that long-term improvement in flexibility is more likely to be achieved by regular and specific stretching outside of exercise.

There are no guidelines

Another factor complicating the debate about the effectiveness of stretching is the lack of uniform recommendations and individual differences in stretching practice. There are no standardized guidelines on how often, how long, and how intensely one should stretch. Stretching practices can vary greatly depending on

• the sport
• the individual fitness level
• the age
• the injury history
• etc.

A stretching program that may be effective for one person may not produce the same results for another.

3. To stretch or not to stretch?

All of this does not mean that stretching is pointless. The controversy just shows that perhaps we are dealing with more grey than black and white. There are many findings and facts that speak both for and against stretching. Let's take a look at them.

Pro-stretching arguments

1. Flexibility: Flexibility, the ability of muscles and joints to move freely, is important in many sports and activities of daily living. It is believed that regular stretching can help improve flexibility and increase range of motion. There are studies that indicate that regular stretching can improve joint mobility, which can be particularly beneficial for sports that require a lot of flexibility (e.g. gymnastics, ballet, martial arts, yoga).
2. Agility: A study published in The Journal of Strength and Conditioning Research, 2013) examined the effects of static stretching on speed and agility exercise performance in athletes with varying fitness levels. The authors found that brief static stretching (10-30 seconds) prior to activities with high speed and agility demands can improve performance, particularly in low-fitness athletes.
3. Specific situations: Dynamic stretching can help warm up muscles and increase blood flow as part of the warm-up before intense training sessions or competitions. Stretching can also be used after injury or during rehabilitation to maintain or restore flexibility and relax muscles.

Contra-stretching arguments

1. Reduction in performance: A number of recent studies have suggested that static stretching before exercise may not improve or may even negatively affect muscle strength and maximal strength performance. For example, a study published in the Journal of Strength and Conditioning Research found that static stretching before exercise did not improve muscle strength and may reduce maximal strength performance. This has led to concerns that stretching before exercise may not provide the desired performance benefits.
2. Risk of injury: In addition, there is also evidence that excessive stretching or incorrect stretching can lead to risks and risks of injury. Stretching in extreme positions or with too much force can lead to muscle or tendon injuries. Especially in untrained individuals or beginners, incorrect stretching can lead to injury as they may not have the correct technique or knowledge to perform stretching safely.
3. No guidelines: Age has been shown to have an impact on flexibility, as older people are often less flexible than younger people. A person's flexibility level can also vary depending on their genetics and activity history. Individuals who already receive sufficient flexibility training in their sporting activity or discipline may benefit less from additional stretching. However, people are rarely educated on which stretching practice is best for them. Instead, there are generalized instructions.

4. Alternative approaches

Traditional stretching is not the only method to improve flexibility and mobility. There are several alternative approaches that can be considered to promote physical mobility.

Targeted warm-up

A targeted warm-up before exercise can help warm up the muscles and improve circulation, which can lead to increased flexibility. Dynamic exercises such as arm circles, leg swings or torso twists can be performed as part of the warm-up to prepare the joints and muscles for the upcoming activity.

Active warming

Active warm-ups involve performing light aerobic exercises such as running, cycling or jumping rope to get the body up to operating temperature and activate the muscles. Active warm-ups can increase blood flow and prepare the muscles for exercise or sports activity, which can contribute to improved flexibility.

Functional training

Functional training involves exercises that target everyday movement patterns and strengthen muscles in their natural function. This can help improve flexibility and mobility in functional movements that are common in daily life or sporting activities.

Fascia training

Fascia is the connective tissue in the body that surrounds muscles, bones and organs. Fascia training involves specific exercises and techniques to improve the flexibility and mobility of the fascia. This can be achieved by using fascia rolls, balls or special exercises aimed at stretching and mobilizing the fascia.

Yoga and Pilates

Yoga and Pilates are well-known methods that can improve flexibility, mobility, strength and balance. Performing various yoga or Pilates exercises can promote muscle stretching, strengthening and stabilization of the body, which can lead to improved flexibility and mobility.

Conclusion

In summary, the following conclusions can be drawn from current scientific findings:

Pro-stretching arguments:

• Flexibility: can improve flexibility and increase freedom of movement
• Agility: short static stretching before activities with high demands on speed and agility can improve performance,
• Specific situations: dynamic stretching as part of the warm-up before intensive training or competitions as well as stretching during rehabilitation after injuries can be useful to warm up the muscles, increase blood circulation and maintain or restore flexibility

Arguments against stretching:

• Reduction in performance: static stretching before training may not improve muscle strength and maximum strength performance and may even have a negative impact
• Risk of injury: excessive or incorrect stretching can lead to risks and injury, especially for untrained people or when stretching in extreme positions or with too much force

It is important to note that there are no one-size-fits-all recommendations for stretching and stretching practices can vary widely. It is advisable to take into account individual differences such as sport, fitness level, age and injury history. Overall, stretching is a controversial topic and there are both supporters and critics.

In certain situations you can replace stretching with

• targeted warm-up
• active warming
• functional training
• Fascia training
• Yoga and Pilates