For Exercising, When and How Should You Stretch?
2024-08-27
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1From VOA Learning English, this is the Health & Lifestyle report.
2Years ago, the traditional advice was to do some stretching before exercising.
3Over the years, that advice changed to stretching after exercising.
4It turns out that both advice can be true.
5And that can lead to some confusion.
6Stretching can help make you more flexible.
7The more you stretch, the more you improve the range of motion in your joints.
8This not only feels good, but it also can prevent injury and lead to better physical results.
9David Behm researches human body movements at Memorial University of Newfoundland in St. John's, Canada.
10Speaking with the Associated Press, he offers advice on when to stretch and how to do it safely.
11It is almost always good to stretch.
12However, Behm, says it is better if you warm up first.
13He suggests light aerobic activity such as jogging, walking or cycling for five to 10 minutes.
14He suggests to follow that warm-up movement with static stretching.
15This traditional way of stretching involves reaching your body into different positions and holding them for about one minute each.
16Then you can do dynamic stretching related to specific exercises or activities.
17This is where you warm up the muscles with repeated movements like leg lifts.
18Should you always stretch before exercising? If it is traditional static stretching, not necessarily, Behm says.
19The better questions, he says, are, "Should people increase their range of motion? Should people have better flexibility?
20And that is yes, because it helps prevent injuries. It helps with health.
21But you don't have to stretch to achieve that."
22Resistance training, for example, can be an effective form of stretching.
23Doing a chest press increases range of motion in your arm and chest muscles.
24Whether you use barbells, dumbbells or machines, there is no need to stretch beforehand.
25However, Behm warns to start with a small amount of weight to warm up and then add more to train.
26He adds that you do not need to stretch first if you are going for a short run.
27Simply start with a slow jog to warm up and then increase the speed.
28After exercise, light stretching is fine, as long as you do not feel pain, Behm says.
29Because your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.
30Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.
31If you're playing a sport, Behm says, static stretching beforehand helps reduce muscle and tendon injury.
32Sports like gymnastics, ice skating, and golf require a great range of motion.
33For these activities, he suggests extra stretching specific to those sports.
34"If you're going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you're going to be stronger if you do static stretching."
35People can especially get in trouble when they go back to a sport they used to play.
36Stretching can prepare muscles that may be out of shape.
37Also, he says to stretch both sides of your body equally.
38Lacking flexibility on one side also can lead to injury.
39Different studies over the years have led to different advice about stretching before exercise.
40Behm says that is partly because some studies did not consider real-life conditions.
41Also, some researchers designed studies with high-performance athletes in mind and not regular people.
42"If you're Usain Bolt, it makes a difference," he said. For the rest of us ... not so much.
43And that's the Health & Lifestyle report. I'm Anna Matteo.
1From VOA Learning English, this is the Health & Lifestyle report. 2Years ago, the traditional advice was to do some stretching before exercising. Over the years, that advice changed to stretching after exercising. It turns out that both advice can be true. And that can lead to some confusion. 3Stretching can help make you more flexible. The more you stretch, the more you improve the range of motion in your joints. This not only feels good, but it also can prevent injury and lead to better physical results. 4David Behm researches human body movements at Memorial University of Newfoundland in St. John's, Canada. Speaking with the Associated Press, he offers advice on when to stretch and how to do it safely. 5Warm up first 6It is almost always good to stretch. However, Behm, says it is better if you warm up first. He suggests light aerobic activity such as jogging, walking or cycling for five to 10 minutes. 7He suggests to follow that warm-up movement with static stretching. This traditional way of stretching involves reaching your body into different positions and holding them for about one minute each. 8Then you can do dynamic stretching related to specific exercises or activities. This is where you warm up the muscles with repeated movements like leg lifts. 9Expand your definition of 'stretching' 10Should you always stretch before exercising? If it is traditional static stretching, not necessarily, Behm says. 11The better questions, he says, are, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don't have to stretch to achieve that." 12Resistance training, for example, can be an effective form of stretching. Doing a chest press increases range of motion in your arm and chest muscles. Whether you use barbells, dumbbells or machines, there is no need to stretch beforehand. However, Behm warns to start with a small amount of weight to warm up and then add more to train. 13He adds that you do not need to stretch first if you are going for a short run. Simply start with a slow jog to warm up and then increase the speed. 14Don't do it if it hurts 15After exercise, light stretching is fine, as long as you do not feel pain, Behm says. Because your muscles will be warm by that point, overdoing it makes you more likely to injure yourself. 16Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching. 17Do some static stretching before sports 18If you're playing a sport, Behm says, static stretching beforehand helps reduce muscle and tendon injury. 19Sports like gymnastics, ice skating, and golf require a great range of motion. For these activities, he suggests extra stretching specific to those sports. 20"If you're going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you're going to be stronger if you do static stretching." 21People can especially get in trouble when they go back to a sport they used to play. Stretching can prepare muscles that may be out of shape. Also, he says to stretch both sides of your body equally. Lacking flexibility on one side also can lead to injury. 22Sounds simple. Why all the confusion? 23Different studies over the years have led to different advice about stretching before exercise. Behm says that is partly because some studies did not consider real-life conditions. Also, some researchers designed studies with high-performance athletes in mind and not regular people. 24"If you're Usain Bolt, it makes a difference," he said. For the rest of us ... not so much. 25And that's the Health & Lifestyle report. I'm Anna Matteo. 26Albert Stumm reported this story for The Associated Press. Anna Matteo adapted it for VOA Learning English. 27________________________________________________ 28Words in This Story 29flexible - adj. capable of being bent 30range of motion - n. the extent or limit to which a part of the body can be moved around a joint or a fixed point 31aerobic - adj. of, relating to, or being activity which increases the body's demand for oxygen thereby resulting in marked temporary increase in respiration and heart rate 32static - adj. standing or fixed in one place 33dynamic - adj. always active, moving or changing 34tendon - n. a tough cord or band of dense white connective tissue that links a muscle to some other part (as a bone) 35agility - n. the quality or state of being able to move quickly and easily 36We want to hear from you. What are your thoughts on this topic? In the Comments section, you can also practice using any of the expressions from the story. Our comment policy is here.