In the past, stretching used to be the primary method for preparing the body for physical activity or for a cool-down after exercise. However, in today's fitness culture, "mobility" has taken over and it seems like every fitness influencer has a unique move to improve your body's flexibility before lifting weights.
Stretching, on the other hand, is considered outdated, especially due to a study that showed it weakened people before exercise. But is it necessary to completely disregard stretching? No, as long as it is performed correctly and incorporated into your current workout routine, it can still be highly beneficial.
This article provides a guide on how to enhance your flexibility, which can be utilized before, during, and after workouts.
Pre-Workout Stretching: Embrace The Flow:
Yoga is a beneficial practice for improving flexibility and range of motion as it involves a sequence of poses where one moves smoothly from one position to the next. This allows for stretching of some muscles, activation of others, and overall improvement in the body's agility and warmth in just a few minutes.
If you're skeptical of yoga, consider it as "dynamic stretching" instead. Regardless of the terminology used, studies have shown that dynamic stretching is more effective in enhancing muscular performance than static stretching.
To prioritize mobility and flexibility, focus on two key aspects:
Moving your joints steadily throughout a complete range of motion, including large joints like the shoulders and hips, as well as small ones like the wrists and ankles. Simple circular movements can accomplish a lot in this regard.
Activating the same muscle groups you intend to target during your lifting routine.
For instance, on leg days, your dynamic stretching routine might include things like:
- High knees
- Butt kicks
- Deep air squats
- Walking lunges
- Wide-legged lateral squats
- Skipping or hopping
Then, on upper-body days, consider things like:
- Arm circles
- Push-ups with a thoracic rotation at the top
- Bear crawls
- Bodyweight rows
- Dive bomb push-ups (and just about any other kind of push-up)
Intra-Workout: Use Eccentrics To Your Advantage:
Improving flexibility can be integrated into your standard workout routine, provided you understand the appropriate techniques. Rachel Straub, a certified strength and conditioning specialist and co-author of "Weight Training Without Injury," suggests focusing on the often-neglected eccentric half of each repetition.
Straub recommends performing chest flyes on a flat bench instead of a vertical chest fly machine, which utilizes gravity to achieve a greater range of motion in the shoulders. She also suggests standing calf raises, where the heels drop below the toes, to stretch the calves.
To address tight hamstrings, Romanian deadlifts can be useful in both stretching and strengthening them over time. Dumbbell bench presses or push-ups between boxes can help stretch tight chest and shoulders. For tight hips, deep squat variations like goblet squats are highly beneficial.
With careful exercise selection, it's possible to incorporate stretching into your strength training routine. However, it's important to perform these exercises with proper technique and form, and personalized guidance from a strength coach, mobility specialist, or physical therapist can be beneficial.
Rachel Straub emphasizes that learning which exercises effectively stretch and strengthen different muscles requires time and practice. Dynamic stretching during your workout can help improve your flexibility and range of motion, but it's essential to avoid overstretching working muscles, especially while carrying a load.
To avoid injury, it's important to choose appropriate loads and to be mindful of the stretch reflex, which causes involuntary muscle contractions when stretched too far. By taking these precautions, you can use your strength training routine to enhance your flexibility and overall fitness.
Post-Workout Or Later: Strategic Stretching:
Static stretching may not be ideal before strength-training sessions, but it still has a place in your training. Incorporating static stretches at the end of your workout or on rest days can help increase your range of motion, especially if you hold each stretch for at least 30 seconds. To achieve this, focus on a few areas of your body that are chronically tight, such as the hip flexors, glutes, and thoracic spine.
One recommended static stretch for these areas is the Supine Figure 4 Hip Stretch. Start by lying on your back with your knees bent and feet flat on the ground. Cross your right leg over your left thigh, forming a number 4 shape, and lift your left foot off the ground. Reach forward and clasp your hands behind your left thigh, then gently draw your left thigh toward your torso, while keeping your right knee open and pointing to the right. Hold the stretch for at least 20 seconds and repeat two more times before switching legs. This stretch is recommended by Nike Master Trainer Jason Raynor.
Kneeling Hip Flexor Stretch: Assume a kneeling position on the floor with your right knee aligned directly under your right hip. Plant your left foot in front of you on the ground, as if you were proposing on one knee. Place your hands on your hips, maintain an upright and tall posture, and slowly push your hips forward until you sense a stretch along the front of your right hip. Maintain the position for 10 seconds, briefly relax for a moment, then perform five more repetitions before switching sides.
Supine Thoracic Rotation: From the starting position, inhale and as you exhale, use your left hand to gently push your left knee down towards the floor, feeling a stretch in your left hip and outer thigh. Hold for 10-15 seconds, then release the stretch and return to the starting position. Repeat for a total of 3-5 times on the left side, then switch to the right side and repeat the stretch with your right knee on the block. Make sure to keep your shoulders and hips stacked throughout the stretch to maintain proper alignment.
To perform the thoracic rotation stretch, begin by lying on your right side with your legs extended. Place a yoga block, foam roller, or rolled-up mat about a foot in front of your body and aligned with your hips. Bend your left knee and place it on top of the block so that both your hip and knee are bent at 90-degree angles. Reach your arms straight out in front of your chest, with your right arm in contact with the ground and your left hand resting on top of your right.
Slowly lift your left arm, arcing it over and across your torso while keeping your lower body and right arm fixed, opening up your chest as you move your left hand toward the ground on the opposite side. Hold the stretch for five deep breaths, then reverse the movement, bringing your left hand back to rest on top of your right hand. While keeping your lower body and right arm fixed, stretch your left hand forward past your right hand as far as you can.
Return to the starting position and repeat the thoracic rotation again. Complete 6-10 of these rotations before switching sides. This stretch can help increase mobility and flexibility in your thoracic spine and shoulders.
Pre-Workout Or Anytime: Use Balls, Rollers, And Mobility Devices:
In addition to stretching, there are other ways to improve flexibility and mobility.
"Targeted soft-tissue work, such as using foam rollers, balls, hyperspheres, and sticks, can help increase muscle-tissue elasticity and realign fascial lines of force," suggests Raynor.
He recommends incorporating soft-tissue work into your warm-up routine before dynamic stretching and on your rest days. Consistent use of these techniques can help prevent the development of fascial adhesions or "knots," maintain muscle flexibility and pliability, and improve joint range of motion. These benefits are crucial for all lifters to achieve optimal performance.