There's a lot to like about stretching. Whether it's a little morning yoga to wake you up, or simple stretches to calm your nerve pain, stretching is beneficial in countless ways.
Especially as you age—and tight, cranky muscles put you at risk for falls—research suggests stretching is a great way to maintain balance and freedom of movement. But in certain situations—especially right before exercising—some forms of stretching can hamper your performance or increase your risk for a pull or tear.
"Prolonged stretching—or more than 60 seconds per muscle group—could decrease performance before some activities," says professor of human kinetics David Behm. Here are four stretches you should reconsider—or avoid altogether.
Sit-and-reach stretches before running
All those toe-grabbing stretches you were taught as a youngster? If you're a runner, they may be hurting your performance. Those sorts of "static stretches" may decrease your running economy—that is, your ability to stride with minimal effort, finds a recent study of Behm's appearing in the European Journal of Applied Physiology. Static stretching also limits your jumping ability, his study shows.
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While taut, un-stretched hip and upper-leg muscles help your legs snap back when you stride or leap, stretched muscles lack the same springiness—and so can leave you feeling tired earlier during a long run, his research suggests. If you're going for a long run, "dynamic" stretches—stuff like running in place, or going for a walk to warm up—are best, he says.
Stretching to prevent muscle injuries
Not to pick on old-school static stretching, but this kind of pre-workout warm-updoesn't lower your risk for muscle pulls or similar injuries, finds a review studyappearing in the Clinical Journal of Sport Medicine. While that study came out back in 1999, several newer research efforts have come to similar conclusions.
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And while sit-and-reach stretching can increase your flexibility—helpful for sports like gymnastics or soccer, which require side-to-side movements and greater range of motion—it doesn't safeguard your muscles from injury if you're a runner, swimmer, or cyclist, other research shows.
Stretching to prevent soreness
If you spend 15 minutes stretching in the hopes of preventing post-workout soreness, you may be wasting your time. Stretching before exercise doesn't do anything to lower muscle soreness, finds a BMJ study.
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"Ballistic" stretching
Imagine reaching for your toes, or bending forward to stretch your lower back. When you've reached or bent as far as you can, you may have been taught to pull back for a second and then reach again in order to extend your range of motion.
This practice is usually called "ballistic stretching" or "bouncing," and it may increase your risk for injury, argues research from the International Journal of Sports Physical Therapy. Because of these risks, experts do not recommend this type of stretching.
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