The Good Stretch

By Mary Lynn Mitcham

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Did you know that stretching before and after your workout can actually help you get more out of your exercise routine? "Stretching before you exercise increases flexibility — your muscles go through the range of motion with more ease," says John Acquaviva, PhD, exercise physiologist. "Think of it as oiling your muscles."

But getting your arms, legs and everything in between to move freely isn't the only benefit. "Warming up also increases circulation, helps prevent injury and may reduce cardiovascular strain," says Annemarie Miller, a health club group fitness and training manager. "Plus, stretching after your workout may reduce the soreness you're likely to feel the next day." Who needs more motivation to stretch out than that?

So Stretch It, But Stretch It Right
Still, not every stretch is good for you — and some even do more harm than good. We called our stretch police and found the stretches you want to avoid, and some safer alternatives. Take a look:

Bad Stretch #1: The Plow.
You stretch your back by lying on the floor with your feet in front of you. Then you pull your feet up and back behind your head, so your toes are touching the floor between your shoulders.

The problem: "This stretch puts too much pressure on the upper spine and neck area, and puts you at great risk for muscle strain," says Acquaviva.

The alternative: Stretching your back is as easy as bending over. Stand up, bend forward at the waist — you should bend your knees — and hold onto your calves. Acquaviva adds, "Bending your knees is key, though; it takes the pressure off your hamstrings and puts the focus where it should be — on your lower back."

Bad Stretch #2: The Hurdler
You sit facing forward with both legs out in front of you. Then you bring one leg back behind you (bent at the knee) so that one heel is under your butt. Next, you lean back and feel the stretch in your quadriceps.

The problem: "This can do serious damage to the knee," warns Acquaviva, "to the point where surgery is needed."

The alternative: Try the standing quad stretch for women or for men in our Workout Centre warm-up: Stand up straight, grab your heel behind you, and gently pull it towards your bum. Use a bar or the wall for balance, but don't lean forward. You can feel the stretch in your quads, without feeling pain in your knees.

Bad Stretch #3: Any Ballistic Stretch
Ballistic stretching is when you bounce while stretching. Take the forward bend, for example: You stand up straight, bend over at the waist, and touch your toes, stretching your hamstrings and lower back simultaneously.

The problem: If you add a bounce to this stretch, you're not getting anything more out of it, plus you can hurt your back. "The point of stretching is to perform gradual static movements that slowly lengthen the muscle — bouncing doesn't lengthen your muscle," says Acquaviva. "You need the movement in your stretch to be slow and gradual, especially if you're tight."

The alternative: Simple. Do your stretches without bouncing.

Bad Stretch #4: The Old-Fashioned Windmill
Bending from the waist, you twist down, bringing your right hand to your left ankle, stretching your back and hamstrings.

The problem: Too much rapid stress on your lower back.

The alternative: Sit on the floor with your legs in a "V" in front of you. Turn to one leg and lean forward, keeping your back long and your shoulders square. Try to push your chest out beyond your toes. If it's too hard, bend your knee. "You get more out of this stretch," says Miller, "it stretches your lower back, hamstrings, and inner thighs."

Bad Stretch #5: The Neck Roll
"You don't want to roll your head in a complete circle," says Miller. "It puts too much stress on your neck and your cervical vertebrae. You can damage your spinal column, and add tension and stress to that area."

The alternative: Rolling your head left, forward and right is okay — just don't roll it back. But here's an even better solution: Sit up straight on the floor, look slightly up and raise your head up (not backwards). Feel yourself pulling up through your back and neck.

Now, on to exercise …