The trouble with stretching

Static stretching (holding a stretch for a period) is now widely accepted as unhelpful when performed before strength training. Static stretching feels relaxing for some of us, while for others it seems to be yet another thing we think ‘I really should be doing more of this.’ The problem with static or dynamic stretching is that it requires time and dedication. On top of that, the results from stretching are temporary. If your muscles are currently tight from your present lifestyle, then after you stretch and take the time to lengthen those muscles - great. But then everything that caused your muscles to be tight in the first place - sitting for long periods, driving during a commute or working at a computer, for example, will happen again and you are back where you started.

How can we hang on to mobility gains?

One way of maintaining your mobility is to combine the stretches with exercises that work the muscles in the new range of movement you have temporarily created. This concept of ‘building strength’ in new ranges of movement kills two birds with one stone. So perform relevant dynamic stretches (active stretching movements where joints and muscles go through a full range of motion) during your rest periods. Or what if we select exercises which stretch the muscles we are training during the exercise itself? This could be the way to go if you are short on time and don’t have time to stretch. The other way to look at it is, if you are going to bother to get into a lunge to stretch the hips, for example, you may as well do a few reps while you are there and this can not only build muscle while you are in this position but encourage the hip flexor muscles to release.