Is Stretching Really Important?

Stretching is critical to our overall health and function. Stretching our muscles keeps them strong, flexible and allows them to maintain a good range of motion as we age. As we stretch, our muscles lengthen and loosen while becoming less susceptible to damage or strains.

With increased sitting, muscles of the hamstring, back, and neck get tighter. When you do engage these dormant muscles during physical activity, you are naturally at greater risk of pulling the muscle or injuring the joint that the muscle protects. Stretching is a wonderful way to keep these muscles limber before you exercise and to aid in recovery after a workout. 

How do you go about starting a stretching routine?

According to the ACSM guidelines.

• Incorporate stretching into your exercise routine at least 2-3 days a week or, better yet, daily if possible.
• Aim to stretch all of the major muscle groups in a slow and controlled way: including the shoulder, chest, trunk/back/core, quads, and hamstrings
• Hold each stretch for at least 60 seconds at a time, or split them up for a few sets of 30 seconds.
• Stretch before and after a workout. This can include stretching with more movement prior to your workout (dynamic stretching) and slow, deep stretches post-workout (static stretching).
• Stretch until you feel some tightness or light discomfort. Listen to your own body and don’t stretch past the point of moderate discomfort; otherwise, you run the risk of injury. If you have any specific injuries or health concerns, you should consult with your healthcare provider.
• Make sure to continue breathing while you are stretching! If you can’t breathe properly in a stretch, you have gone too far.
• Do not bounce when you are stretching, as this increases your risk of injury.  

Roll It Out:

Foam rolling can be a great way of stretching. One study found that foam rolling was an effective way of improving joint range of motion. Another found that foam rolling was an effective way to increase flexibility compared to stretching alone.

There are a variety of foam rollers on the market that vary in length and firmness. Typically, longer rollers have more maneuverability than the shorter ones, and the pressure of each roller depends on its firmness. There are also many different textures offered on various foam rollers, and some will provide acupressure, which may be helpful for additional muscle and stress relief.

If you are new to foam rolling, you may want to start off with a soft, smooth roller.

When using a foam roller, gently roll over the targeted body part about one inch per second for about 60 seconds total in that specific area. If you are feeling particularly tight, you can stay on that section for longer but not longer than a minute. Follow the same advice for general stretching as above.

The nice thing about using a foam roller is that you can also massage the entire area surrounding a sore muscle. Muscles are interconnected, and it’s beneficial to target a larger surface area when possible. Avoid too much pressure on joints and bones.

The Foam Roller Stretch Session

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

Chest Opener:

Lay on your foam roller with it directly under your spine (length-wise) and your knees bent. Extend your arms to the sides. As you do this, you will feel your chest open up and stretch. Hold for 60 seconds.

Upper Back Stretch:

Sit on the ground with the foam roller perpendicular to your lower back. Bend your knees with your feet hip-width apart. Gently lean back on the foam roller and move your body down until the foam roller reaches your upper back. Pause and then slowly move the roller back up. You can have your arms across your chest or on the floor for support. Repeat for 60 seconds.

Lower Back Stretch:

Sit on the ground with the foam roller behind your lower back. Bend your knees and lean back carefully across the foam roller until you are on top of it. Slowly roll your body down and move the roller down your lower back. When you reach the bottom of your back, pause and then reverse the move. Repeat for 60 seconds. 

Calf Stretch:

Sit on the ground with the foam roller under your calves. Place your hands on the side of you and lift yourself off the ground. Slowly move the roller a few inches at a time under your calf. Continue the back-and-forth movement for 60 seconds. If you want more pressure here – stack one leg over the other as you roll.

Hamstring Stretch:

Sit on the foam roller with it positioned under your hamstrings (the back of your thigh). Place your hands behind you for support. Slowly move forward a few inches at a time on the foam roller. Continue the back-and-forth movement for 60 seconds. If you want more pressure here – stack one leg over the other as you roll.

Glutes Stretch:

Sit on the foam roller. Place one foot over the other knee and place both hands on the floor for support. Slowly move forward a few inches at a time on the foam roller. Continue the back-and-forth movement for 60 seconds and then repeat on the other side.

Outer Thigh Stretch:

Lay on top of your foam roller with it perpendicular to one hip with the other leg bent and the foot on the ground for support. Place your hand or elbow on the ground for support. Slowly move forward a few inches at a time on the foam roller. Continue the back-and-forth movement for 60 seconds and then repeat on the other side.

Quad Stretch:

Lay on top of your foam roller with it placed under your quadriceps muscles (upper front thighs). Support your upper body using your elbows. Slowly move forward a few inches at a time on the foam roller. Do not roll over your knees. Continue the back-and-forth movement for 60 seconds.

Inner Thigh Stretch:

Lay on the ground face down and one leg straight out over your foam roller. Place your foam roller so it is perpendicular and on the inside of your thigh. The opposite leg should be straight back behind you. Place your forearms under your shoulders. Use your hips and slowly move yourself a few inches at a time back and forth over the form roller. Once you have “rolled out” the entire inner thigh for 60 seconds, repeat on the other side.

The Bottom Line

Stretching is critical to our overall muscle function by keeping them strong and flexible and also helps us to maintain a good range of motion as we age. As we stretch our muscles, it lengthens and loosens them while decreasing the likelihood of experiencing future damage or strains.

Stretch regularly and stretch ALL of your body parts. Most importantly, always use proper form when stretching in order to maximize its effectiveness. A foam roller can be an excellent stretching tool for improved flexibility, decreased muscle soreness by lowering lactic acid build-up, and overall stress relief.