The importance of physical activity for good health is well-established. It helps prevent obesity, diabetes, heart disease, stroke, and dementia. The federal guidelines recommend at least 150 minutes of moderate-intensity activity per week, emphasizing that any movement is beneficial.
However, the debate on the necessity of stretching before and after physical activity remains unresolved. Questions like whether people should be stretching and to what extent are still contentious.
Dr. Kelley Gabriel, from the University of Alabama at Birmingham School of Public Health, highlights the challenges in measuring the effectiveness of stretching due to the diversity of stretching methods and individual reasons for stretching.
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While studies suggest that stretching can increase range of motion, its impact on athletic performance and injury prevention is still a matter of debate.
Dr. Gary Liguori, senior editor of the American College of Sports Medicine’s 2021 exercise guidelines, notes that there is limited evidence on the harm of not stretching before exercise for the average individual.
Ultimately, the decision to stretch or not comes down to personal preference, with no clear evidence of significant harm or benefit from stretching.
However, maintaining flexibility is essential in the long run to prevent a decrease in range of motion, particularly for sedentary individuals or older adults.
The ACSM guidelines recommend regular stretching to improve flexibility and suggest specific movements for each major muscle group.
Proper stretching techniques are crucial, with an emphasis on slow and controlled movements to avoid strain or injury.
Functional flexibility, which aids in daily tasks and independent living, should be the goal of stretching exercises.
Warm-up exercises are essential to prepare the body for intense physical activity and reduce the risk of cardiovascular issues due to sudden exertion.
Yoga and Pilates are recommended for overall flexibility and range of motion, with additional benefits for balance, mobility, and cognitive health.
Consistent stretching can help individuals regain lost flexibility and improve their overall well-being over time.
covers heart and brain health. Not all views expressed in this story reflect the official position of the American Heart Association. Copyright is owned or held by the American Heart Association, Inc., and all rights are reserved.
