JULIE HODGES | Commit to Being Fit

Awhile back I wrote a column on stretching and flexibility and introduced some new ideas. Since then I have received several questions and comments.

It’s important to understand the difference between flexibility training and general stretching. Flexibility training is part of sports and exercise and it requires concerted time and effort. General stretching, on the other hand, does not require a lot of time or intensity.

Think of your flexibility level as a set point along a continuum between very inflexible/stiffness on one end and very flexible/easy movement on the other end. This point represents your overall level of flexibility, but it can move up and down the scale day to day and year to year.

Flexibility training is designed to help slow down the natural progression of increased stiffness that comes with aging. If we don’t do anything to improve or maintain our level of flexibility, it may become more difficult to reach for something in the back of a cabinet or to turn and look over a shoulder when backing up a car or when merging into traffic. By committing to a flexibility training program you can move your set point up the scale or at least try to keep it from sliding down the scale.

Here’s where some of the updates come in. To improve your overall flexibility you want to do your stretching after exercise, not before. The current research continues to show that stretching before exercise or sports does not improve your flexibility nor does it prevent or reduce the risk of injury.

In some cases, strenuous stretching before exercise or sports can actually increase your injury risk. You will benefit most by doing a total-body stretching program after your muscles have been in motion and are warm.

Move into each stretch position slowly, hold for a good 20 seconds or more, and then slowly come out of the stretch position. Repeat this same sequence two, three or even four times in a row. Then move onto the next stretch position and follow the same sequence. Breathe normally and try to relax your muscles (and your mind) with every stretch.

Flexibility training takes time and concentration. Each stretching session should be a minimum of 30 minutes to see and feel results.

General stretching is something you can and should do regularly, and it doesn’t require any formal procedure. You don’t need to do a warmup but be sure to stretch slowly and gently.

Pretty much, you can do whatever stretch position feels good. Shoulder rolls, neck stretches, arm stretches and gentle back stretches can be done almost anywhere, sitting or standing.

Try to do these stretches frequently throughout the day. Develop a two-minute routine and grab any opportunity to do it: standing in line at the post office or store, filling up your gas tank, at your desk or after sitting for any length of time.

Another great time for stretching is just before bedtime. Take a hot shower or bath and then spend some time stretching out those knots from the day. You’ll go to bed feeling much more relaxed and ready for sleep.

A big no-no for upper body stretching is to tip your head back and roll your head from side to side. It’s a risky move because the weight of your head can cause impingement on your cervical spine and supporting structure. It’s OK to move your head shoulder to shoulder and down in front. Just keep your ears in front of your shoulders.

So the take-home message is this: Everyone should be doing both general stretching and flexibility training. A short general stretching routine can alleviate muscular tightness that can accumulate during the day. Flexibility training is something you can do regularly to keep from sliding down the scale toward stiffness and inflexibility. Follow the rules for each and you’ll be moving easily throughout the day and for many days to come.



Julie Hodges graduated from Cornell University and has a master’s degree in kinesiology and a minor in sports psychology from the University of Maryland. She is a former competitive gymnast and is ACSM Health & Fitness Instructor® certified by the American College of Sports Medicine. Julie and her family live in Anacortes. E-mail her with comments and questions at .