Stretching is a bit like the fairy tale stepchild in training. Everyone knows it’s there, but too many people either dismiss it, or rush through it just to get it over with and into the “real” exercise. That way, they get little or no benefit from stretching, and less benefit from their workout than they might otherwise do.

If you’re after functional fitness, stretching is not something you can afford to dismiss. Being able to bench press a car is fantastic, but stop and think for a minute. How much of your day do you spend lifting heavy stuff, as opposed to doing nearly anything else? Mobility is useful in almost anything you do, and one way of cultivating it is through stretching. It will also help you undo the kind of stiffness you get by sitting at a desk for an entire day.

Now stretching is not a warm-up, nor should it be used as such. Although it can get the heart going, you’re going to stretch your muscles, and that works best when they’re already warm. Stretching after exercise works well – studies suggest that it can increase the effect of a workout if done in this way.

When stretching, it’s important to keep your movements under muscular control. That is, don’t use momentum or gravity to push yourself beyond where your body can go under its own power. Move slowly and smoothly. Using momentum will only introduce unnecessary shocks to the routine, at a point where muscles and joints are not prepared for them. You also run the risk of stretching further than you’re ready for, which is not good for you.

The same goes for any external force used in a stretch, including force applied by a partner in a buddy stretch. Never take a stretch into the pain zone for any reason. Overextending will not usefully increase your range of motion, and it’s likely to lead to injury.

Also remember to breathe properly when stretching. Don’t hold your breath or work on totally empty lungs. Holding your breath creates a cushion of air inside you which will stop you from acquiring a full range of motion, and causes unnecessary internal pressure. Either way, it’s not very comfortable to do.

The exact stretches you do really depend on what exercise you’re doing and what you’re training for – you definitely want to stretch whatever you have used as it helps muscles flush out waste, and if you’re done your stretch between your warm up and some lower intensity exercise, you should stretch whatever you’re going to be using.

We like to do back and neck stretches regardless, as it helps loosen up after long sessions sitting down.

Whether you go for a simple stretch routine, or pick a full blown yoga session (and no whining about yoga being girly – if it’s good enough for the folk at SealFit to make it part of their workout, it’s good enough for us), stretching is definitely something you should do as part of your exercise.

Header image: RHOL wire rope terminated with thimble and ferrule © Bernard S. Jansen /  Creative Commons Attribution-Share Alike 2.5 Generic License

Thanks to Steve Calleja for letting us film him for the neck mobility and back stretch videos.