To Stretch or Not to Stretch?

I don't stretch unless something specifically feels tight. I much prefer to hop in, start swimming, at a slower pace, and then work up to a main set. If something gets tight during the set, I stretch then. No injuries in 30+ years.

Being on the upper end of 60, I can tell you that if I don't stretch every day, some part of me is going to rebel pronto. I used to have occasional lower back muscle problems, where I would tighten and walk around crooked for a few days until I could stretch and or relax it out. I also had some shoulder and upper arm issues in the past few years that were resolved with shoulder stretches. No drugs of any kind. I do my everyday yoga sun salute, about 10 minutes or so, and try to do a few leg lifts for the core. I need to do more of that because my core is not as robust as it has been and I'm a little concerned that the back spasms could return. I think it is probably a personal thing, but my thing is definitely stretching. I see it as a preventative and it works for me.

I think stretching is helpful for injury prevention, but only if you stretch the right things. You want to stretch such that the forces around your joints stay in balance, and that balance might differ person to person based on someone's bone/biomechanical structure. I think people often like to stretch what feels good... unfortunately what feels "good" is often the worst thing to stretch... it's often the muscle that's already nice and limber (thus you feel like you can get a really grrreat stretch there). But in reality, you should be stretching the opposing muscle that's pulling your body (shoulder, knee, back, neck, whatever) out of whack.

Great topic, was just wondering about this the other day as I was forced to stretch for 5 minutes before and after spin class, including my shoulders, which don't even get used. I have never stretched, don't plan to stretch and know just as many avid stretchers with injuries as those of us who don't. Obviously, this is not a study on my behalf. I am notoriously inflexible, can't come close to touching my ankles. I see folks twisted all up for a long time before they work out and all I can think is that they are delaying their workout or wasting valuable workout time. That's just me, the rest of you yogites keep up the good work!

I'm not stretching anymore either, except maybe a bit after I run or do core work. I am very flexible, and it doesn't seem like a good use of my time. Moreover, I went to a power yoga class a couple weeks ago while I was cross training to give my shoulder a break. My lower back has hurt ever since. Of course, something else could have triggered the pain, but I'm choosing to blame yoga. From now on, I'm sticking to cardio and lights weights.

I never stretch unless it is to relieve a cramp. I'm still extremely flexible (at 66) and can easily lay my flat palms on the pool deck with stiff legs. I started reading publications about stretching years ago and was surprised to find an article by one of the Australian swim groups that recommended that their swimmers NOT stretch within hours of a competition since their research seemed to show that it hidered maximum performance. I look at what's on the web fairly regularly and would have to say that the evidence seems mixed. However, many tests seem not to show improved performance and some even seem to show increased probability of injury, particularly among runners.

And I'd always question a website that doesn't list it's references. I guess that is what happens when I take some of my doctorate of physical therapy classes at one of the more prestigious med schools in the area and have access to their research hospital's library. :D Do you have a medical background, too? Cause we could spark some super nerdy conversations! :groovy: It's interesting. Most physical therapists seem to endorse stretching despite the mixed literature. The "increasing the distance between the joints" stuff is what causes shoulder pain for swimmer's though. Loose ankles cause pain for runners.

Well, I work with geriatrics and let me tell you that staying limber is one of the best things you can do for yourself. Tight joints, in the long run, will lead to decreased range of motion and thus lead to an increased fall risk. It also contributes to decreased posture that is less than optimal and causes increased energy demands as our body was meant to be aligned in a specific way. So, I feel like I've become borderline OCD about all things preventative to not end up with debilitated health, like many in long term care facilities. So I ALWAYS stretch!!! :cheerleader:

Is stretching and staying limber the same thing? I agree to limbering up exercises. Stretching is not the same thing as limbering up exercises.

Stretching causes a physiological change in the muscle by increasing the distance between two joints. Our muscles will also shorten when the muscle is placed in a slacked position for extended periods of time Such as sitting or slouching while standing (that's standing with rounded shoulders due to pec tightness usually, a forward head posture and increased thoracic kyphosis). In order to regain the optimal length the muscle must be STRETCHED beyond the elastic range and into plastic range so that the muscle will yield and thus show a permanent change in length (general principles of viscoelasticity). Generally I use the word "limber" to signify that the joint is able to go through the optimal ROM (each joint has it's own "normals"). Stretching will allow this. I was not implying that the joints need to be stretchied producing hypermobility, just optimal range. So for the purposes of what I was discussing they are the same thing. Hope this helps. :D