By: Emmanuel Amoah
Stretching is crucial for flexibility, injury prevention, and performance. However, the optimal timing and approach have been debated. David Behm, a movement researcher, offers guidance on proper stretching techniques.
Warm Up First
Begin with 5-10 minutes of light cardio, then proceed to static stretches (holding positions for 1 minute) and dynamic stretches (leg lifts, etc.).
Rethink Traditional Stretching
Stretching before exercise isn’t always necessary. Focus on increasing range of motion and flexibility through activities like resistance training or sport-specific movements.
Avoid Pain and Overstretching
After exercise, opt for light, pain-free stretching. Use foam rollers to aid recovery and improve range of motion. For sports requiring extensive movement, static stretching beforehand can reduce injury risk.
Tailor Stretching to Your Needs
Adjust stretching based on your activity or sport. For explosive movements, static stretching can enhance strength. If returning to a sport after a break, stretch to prepare muscles. Remember to stretch both sides of the body equally to prevent injuries.
