Stretching Helps Flexibility without Sacrificing Strength

Go ahead, stretch before you run, but not for too long. A study published in the journal of the American College of Sports Medicine (ACSM) said short periods of stretching before exercise will not likely lead to a deficit in muscle strength and performance, and may actually increase range of motion in your joints.

In the study, moderately active, nonathletes stretched their lower legs and ankles for periods of two, four and eight-minutes. The participants were tested before and after exercise, and 10, 20, and 30 minutes after stretching.

"In moderately active individuals, short durations of stretching seem to temporarily improve flexibility without the detrimental strength losses that have been previously reported," said Eric Ryan, the study's lead author. "Pre-competition stretching became controversial due to what has been reported as decreases in performance, however, future research still needs to determine how these stretching durations may impact athletes."

So how long should you stretch? Joel T. Cramer, Ph.D., another of the study's authors, said stretching before exercise for less than 8 minutes would likely not decrease muscle strength during exercise.

What stretches are best? Check out our step-by-step video guide to six essential stretches here.

--Alex Crevar

Comments

[Brooks]

As a physical therapist, I have recently been getting a lot of questions from moderate athletes and weekend warriors about stretching before and after exercise (many people have recently heard that stretching may hinder their athletic perofrmance). Therapuetically, there seem to be obvious benefits (most research supports this). Athletically and personally (i claim to be a moderate athlete), I cant imagine performing my best without at least 5-8 min of basic stretching. Good job Alex on discussing a hot topic that can effect us all!

[Wild Kentucky Nights]

Our ladies usually get together and do yoga together. Ofcourse we don't do this before parties however we do stretch well before we well. Otherwise we would be to sore to work the next day. I do not see now stretching could possibly be bad before you honostly because otherwise you would pull a muscle.