GRIPAD ® Blog

Stretching: How Much and How often?

Stretching before and after a period of exertion was once considered part of a simple equation: The more limber our muscles, the better our performance. A few lunges and hamstring stretches would start the routine, and away we would go.

But in recent years, the formula for proper stretching has become more complex. The wrong kind of stretching with bouncing and twisting elements can cause back trouble, and some studies have even shown that too much stretching performed on cold muscles can actually increase the risk of injury during some activities.

The general formula for proper stretching before and after a workout seems to settle on the idea that cold muscles are like cold taffy. If they’re gently warmed before athletes engage in sustained stretching movements guided by common sense, muscle fibers lengthen and loosen. Oxygen delivery to muscle tissue improves and workout benefits increase.

Stretching should not be painful or abrupt. The process should feel good, and the muscles you plan to engage the most should receive additional attention before your workout routine. If you’ll be lifting weights or targeting the back, abs, obliques, or legs, make sure these areas are warmed gently and then stretched for at least a few minutes before you slip on your Gripads and begin your reps. And when your routine ends, whether it involved weight training, aerobic exercise or both, take a few minutes to stretch your muscle fibers again. Increasing circulation to taxed muscles not only feels good, it may ease your soreness later on.

When it’s done properly, stretching should have a pleasant, lasting effect that you can feel throughout the workout and into the day, especially if you stretch often. For pointers on your stretching technique, sign up for a yoga class or get a few tips from a professional trainer.

Stretching, Yoga and Your Workout Routine

So you’ve decided to start working out for the first time, or maybe you already exercise enough for maintenance, but you’re ready to take your cardio or resistance training workout to the next level. Exercise feels great, and you’ve already seen the benefits. Your body is leaner, you’re more alert, your outlook is brighter, and you sleep better at night.

Maybe you stretch lightly before heading out on a run, but should you also be stretching before you begin your resistance training? And what about stretching in general—Should you start your day with a few minutes of yoga whether you plan to work out later or not?

The simple answer is yes. Stretching and yoga are excellent ways to improve circulation throughout the body and maximize the benefits of any healthy routine. A few minutes of yoga in the morning can help you face the day with a positive outlook, and the benefits to your breathing and posture can stay with you and help you stay energized all day long. Stretching in the morning can also set your day on a positive path in unconscious ways. A few minutes of focus on body and health can subtly steer you toward healthier decisions (like taking the stairs) for the rest of the day.

Intense stretching before a workout can also be beneficial, but bear in mind that muscle tissue is dense and has a unique consistency that can sometimes be compared to taffy. It helps to warm the tissue and boost circulation before stretching vigorously. Avoid tugging too abruptly on cold muscles, since this will limit the benefits of your stretch and cause miniscule tears that may take time to heal. Instead, do a few light movements first within a comfortable range of motion, or take a light jog to warm your muscles before leaning fully into your stretch.