3 Golden Rules of Stretching Techniques and Exercises

Stretching is one of the most controversial topics in the fitness world. Some say stretching prevents injuries, while others say stretching causes injuries. Some say stretching strengthens muscles, while others say stretching weakens muscles.

With so much conflicting information, it's hard to decide, "To stretch, or not to stretch?"

Looks like we're going to need to bring in an expert on this one. Keith Scott, C.S.C.S., a strength coach and rehabilitation expert, has over 17 years of coaching experience, and here's where he stands on stretching:

1. Hold stretches for 20 seconds. This length of time ensures that the tissue will elongate and improve your flexibility over time, and longer durations will not provide any added benefits.
2. Keith admits that stretching for long periods of time, or repeat stretches of the same muscle, right before a lift can actually weaken your muscles temporarily. However, you can increase your lifting power by holding the stretch for just 10 seconds, and only performing the stretch once. This increases your range of motion just enough to let you handle more weight on your upcoming lift.
3. Another option for stretching pre-workout is dynamic stretching. Dynamic stretches involve movement, as opposed to the traditional static stretches which require you to hold a position for an extended period of time. Examples of dynamic stretches are arm swings, knee lifts, alternating toe touches, and any other move that requires quick, alternating stretches.

Don't let the increasing number of "stretch-ists" (those who discriminate against stretching) deter you from your goals of becoming Stretch Armstrong. If you stick to the techniques mentioned above, stretching can increase your power, strength, and flexibility.

What are your thoughts and practices when it comes to stretching?

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