Stretches: names, when and why

Stretching has more myths than a pub quiz team. Here's what's worth doing, and when.

Two kinds of stretch

Why the order matters

A large review of the research found that long still stretches straight before exercise can briefly reduce strength and power, mainly when each hold lasts a minute or more. Short holds, or still stretches followed by a proper moving warm-up, make little difference.¹ The evidence on stretching preventing injuries is mixed, but it does help you move further.¹

So the simple rule is: move first, hold later.

Before: the warm-up

About 30 seconds each, after a couple of minutes of marching on the spot.

• Arm circles. Small circles, then big ones, forwards then backwards.
• Shoulder rolls. Up, back and down, like you're shrugging off a bad week.
• Leg swings. Hold a wall or a chair back, swing one leg forwards and back like a pendulum. Swap.
• Hip circles. Hands on hips, draw slow circles, like a hula hoop with no hoop.
• Half-squats. Sit back a little as if there's a chair behind you, then stand. No chair required.

After: the cool-down

• Calf. Hands on a wall, one foot back, back heel down, lean in. You'll feel it low in the back leg. The big calf muscle is the gastrocnemius (gas-trok-NEE-mee-us).
• Front of the thigh. Hold a wall, bend one knee and hold that foot behind you, knees together. That's your quadriceps (KWOD-rih-seps).
• Hamstring. Sit on the edge of a chair, one leg straight out with the heel on the floor, and lean forwards from the hips with a straight back.
• Chest. Forearm on a door frame, elbow at shoulder height, then turn gently away. That's your pectoralis major (pek-tuh-RAH-liss MAY-jer).

Hold each one for about 20 to 30 seconds, breathing normally, both sides. A mild pull is right. Pain is wrong. Ease off if it hurts, and don't bounce. Bouncing is for castles.

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