Welcome to the Anti-stretching Stretching Club
Why Your Self-Care Routine Should Rethink Stretching
If, like many, the most uncomfortable part of self-care is stretching, then there is great news for you: it may not even be doing you any good. Over the years, advice on stretching from PE teachers, physiotherapists, coaches, and so on, has changed more times than I can count. It has become dizzying to make sense of how and when we should be stretching. Long story short, it depends (I know, bear with me). The issues you are most likely to encounter with stretching can be broken down into two key areas:
1. Stretched Muscles Aren’t Strong Tissues
This would be like trying to catch a fish with an elastic band or playing tennis with a cushion. Research has shown that stretch-and-hold type exercises have a slightly negative, short-term impact on both muscle coordination and power, especially when conducted within one hour of playing an athletic sport [4].
2. Dulled Tissues Are Prone to Injury
If you were to play a game of AFL with a numb knee, you can imagine it wouldn’t be long before you were falling or twisting in some way. Now, it must be said that static stretching does not have as dramatic an effect as pain-killing medications, but it does work in the same way. Specifically, static stretching has shown a decrease in muscle sensitivity for several minutes after stretching, as well as an increased incidence of injury versus no stretching [1, 2, 5].
If, however, you do enjoy stretching and get a sense of well-being from it, then all is not lost. There is good evidence for active or dynamic stretching over static stretching [3, 5].
Active stretching involves taking the limb into a regular static stretch position, then contracting the stretched-out muscle against this resistance, with just enough force that the limb doesn't change position, and holding for five seconds at a time [6]. Under this definition, Yoga is in fact a form of active stretching, given its heavy emphasis on muscular effort.
Dynamic stretching is characterized by a spring-like motion, where the targeted muscle group is bounced against body weight. Imagine the effect on the Achilles tendon during a star jump.
🏃 5-Minute Dynamic Warm-Up Routine
Perform each movement for 30–45 seconds with controlled, fluid motion. Remember, the goal is to prepare the body, not to fatigue it.
Duration Exercise Name - Body Area Targeted - Key Dynamic Motion / Focus
High Knees / Butt Kicks (Alternating) - Core, Quads, Hamstrings, Cardio
Start with a light jog in place, then alternate bringing your knees high toward your chest (High Knees) and heels high toward your glutes (Butt Kicks).Arm Circles & Swings - Shoulders, Upper Back, Chest
Circles: Start small, then increase the circle size, moving forward for half the time, then reversing direction.
Swings: Swing arms wide across the chest, alternating which arm is on top, then switch to swinging forward and back (like running arms).Walking/Alternating Lunges - Quads, Glutes, Hip Flexors
Step forward into a lunge, keeping your torso upright. Stand up and immediately step forward into a lunge with the other leg. Do not pause at the bottom; keep it moving.Lunge with a Torso Twist - Hips, Core, T-Spine Mobility
Step into a forward lunge. At the bottom, place the hand opposite your forward leg on the floor, then rotate your torso and raise the other hand towards the ceiling, following it with your eyes. Return, stand up, and switch sides.Inchworm Walkouts - Hamstrings, Shoulders, Core
Hinge at the hips and walk your hands out to a high plank position. Hold for a moment, then walk your hands back to your feet and stand up. This is an excellent full-body activator.Leg Swings (Front/Back & Side/Side) - Hips, Hamstrings, Groin
Hold onto a wall or sturdy object. Swing one leg forward and back (flexors/hamstrings) for half the time, then switch to swinging the leg side to side (abductors/adductors) for the remaining time. Repeat on the other leg.
I’ll leave you with a final thought on stretching. At the end of the day, the more we move, the better, and if for whatever reason all you are able to do is static stretches, then by all means, keep them up.
