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by James A. Peterson, Ph.D., FACSM

Nice-To-Know Facts About Stretching,

Flexibility, And Warming Up
NOT THE SAME. Some people believe that EXERCISE CAUTION. On occasion, individuals need to
stretching and warming up are more or less be alert to the fact that under some circumstances,
the same. Theyre not. Warming up is designed to they should either abstain from stretching entirely or
prepare an individual for the demands of the
physical activity that follows. As such, a few minutes
of engaging in low-intensity whole-body exercise
6. modify their stretching regimen as appropriate. For
example, stretching an already strained muscle or lig-
ament may cause it further harm. Stretching also

1.
(e.g., jogging in place) can be an appropriate warm- should be avoided when a joint or a muscle is in-
up. Warming up should always precede stretching flamed, infected, or injured or when a sharp pain is
because stretching cold muscles can result in an in- felt in a joint or muscle.
jury to the affected musculature.
MORE THAN ONE ALTERNATIVE. Four basic types of
MIXED RESULTS. Studies that have attempted to stretching techniques existVballistic, dynamic, static,
identify the benefits of stretching have produced and proprioceptive neuromuscular facilitation (PNF).

7.
inconclusive results. Some investigations have found Of the four options, ballistic stretching is not recom-
that stretching can be quite helpful, whereas others mended because of the safety issues attendant to the

2.
have determined that minimal, if any, benefits oc- bouncing involved. Dynamic stretching commonly is
cur. Anecdotally, however, advocates of stretching used as a supplemental part of an individuals warm-

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promote several positive by-products of this particu- up routine. Static stretching and PNF stretching, on
lar form of exercising, including increased range the other hand, are widely used methods for in-
of motion in the joints, improved muscular coor- creasing range of motion (flexibility).
dination, reduced level of muscle tissue tension, and
enhanced level of blood circulation to various parts TOO MUCH OF A GOOD THING. The findings of a few
of the body. research studies suggest that individuals with an inor-

8.
dinate level of flexibility actually may be susceptible
ON TARGET. When individuals stretch, they should to a greater risk of injury particularly if the excessive
focus on the major muscles and joints in their body flexibility compromises joint integrity. On the other

3. (e.g., legs, hips, lower back, neck, and shoulders)V

the ones that likely will be involved in the activity
that follows. It also is important for a stretching reg-
imen to be bilateral. Both sides of the body should
be stretched.
hand, it should be noted that exceptional flexibility
and structurally sound joint integrity are not mutually
exclusive. A person can have both.
AGE AS A FACTOR. One of the common consequences
of the so-called aging process is a loss of flexibility.
JERKY CONSEQUENCES. Stretching exercises should The argument claims that such a loss is a natural, but

4.
be performed slowly and smoothly. Stretching ex-
ercises done in a bouncing manner can be counter-
productive. Not only can undue stress be placed on
the joint(s), small tears in the muscle(s) also can occur.
Furthermore, because these tears can leave scar tissue
as the muscle heals, which will tighten the muscle
9. inevitable, occurrence, which is often accompanied
by a decline in functional ability, posture, and coordi-
nation and an increase in injury risk. Truth be known,
however, the loss of flexibility in older adults is more
the result of disuse of the bodys musculature rather
than the inescapable by-product of advancing years.
even further, the net result can be that the exerciser
will wind up less flexible and more prone to pain. THE GOLD STANDARD. With regard to an appropriate
exercise prescription for stretching, the most author-
ABSTAIN FROM PAIN. Although exercising should not itative organization in the world in such matters,

10.
be painful, stretching may cause some individuals American College of Sports Medicine (ACSM), rec-

5.
to experience a degree of muscle soreness for a ommends engaging in flexibility training 2 to 3 days
few days. Pain, on the other hand, is a signal that per week, holding each stretch for 10 to 30 seconds to
a person has stretched too far. The underlying ex- mild discomfort and performing three to four repe-
pectation while stretching should be to feel ten- titions per stretch. For PNF stretches, ACSM suggests
sion, rather than pain, in the involved muscles and that each repetition involves a 6-second contraction,
connective tissues. followed by a 10- to 30-second assisted stretch.

James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995,
Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical
education at the United States Military Academy.

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