Not all individuals enjoy intense physical activities. With the constant emphasis on the mental and physical benefits of staying active, those who are not enthusiastic about going to the gym might question: What if I simply engage in stretching exercises? Would that be “sufficient”?
Based on insights from lululemon Studio trainer Xtina Jensen, a certified personal trainer specialized in stretching, barre, boxing, cardiovascular workouts, and strength training, the answer is not straightforward.
“Flexibility training is undoubtedly a crucial element in every fitness regimen and can definitely be utilized as a form of recovery on rest days,” she mentions. “However, while integrating stretching into our workout routine is essential, it is most effective when combined with a well-rounded fitness regimen.”
Is stretching a form of physical activity?
Although many exercise routines include stretching exercises, these stretches typically span only eight to 10 minutes at the start and end of a workout session, be it in a physical class or an app-guided exercise session. Even when programs recommend incorporating active recovery stretch days, the primary focus remains on strength and cardiovascular workouts scheduled throughout the week.
Why so? Stretching is indeed beneficial for the body, but when practiced in isolation within a fitness routine, it falls short of providing the health advantages that could result from engaging in more vigorous physical activities.
The Department of Health and Human Services advocates that adults in the United States engage in 150 to 300 minutes of moderate-intensity aerobic exercise weekly, or 75 to 150 minutes of high-intensity workouts (or a blend of both), distributed evenly over the week. They also recommend undertaking muscle-strengthening sessions targeting all major muscle groups on two days each week.
Unfortunately, stretching fails to fulfill either of these objectives. Nonetheless, any form of movement is unequivocally superior to a sedentary lifestyle! However, for those seeking significant improvements in their fitness levels, a mere daily stretching routine falls short of the mark.
Does the distinction between static and dynamic stretching matter?
Dynamic stretching involves continual movement, which is more likely to challenge the muscles and enhance blood circulation compared to static stretching, where the body remains stationary. Nonetheless, neither form of stretching suffices as the sole form of physical activity.
“Most studies indicate that incorporating both static and dynamic stretching not only enhances flexibility and mobility but can also lower the risk of injuries,” she elaborates. “Nonetheless, relying solely on stretching for exercise is insufficient.”
In reality, focusing exclusively on stretching each day can even lead to negative outcomes. “Excessive emphasis on any singular activity is detrimental, and this principle certainly applies to stretching,” Jensen notes. “Over-stretching can result in muscle and joint laxity, potentially leading to injuries over time.”
How beneficial is stretching on an active recovery day?
Typically, an active recovery day is a break from intense physical training such as weightlifting, high-intensity interval training (HIIT), or competitive running. “Flexibility training can indeed serve as an effective mode of recovery on rest days,” she emphasizes. “Light movement is beneficial, and some days may call for gentle activities that are kind to our bodies, such as a stretching session.”
It is advisable to incorporate one to three active recovery days per week, allowing the remainder of the week to focus on cardiovascular or strength-building exercises.
How does yoga fit into the equation?
While many people equate yoga with stretching, those who have attended rigorous Vinyasa or Ashtanga classes can attest that it offers more than just flexibility exercises.
“Yoga has surged in popularity due to its harmonious blend of strength and flexibility in a holistic mind-body union,” Jensen highlights. Consider a restorative yoga class for active recovery or opt for a more vigorous flow as a standalone workout.
Explore this invigorating yoga flow to enhance your flexibility and strength:
The Significance of Incorporating Stretching Into Your Routine
While stretching alone might not suffice as a comprehensive movement regimen to enhance your overall well-being, it remains crucial for navigating through life. “Stretching can be utilized in various ways and can aid in mitigating injury risks stemming from repetitive patterns (like prolonged sitting leading to tight hips), correcting muscle imbalances, and addressing joint dysfunctions,” Jensen asserts.
Regarding the timing of stretching exercises, Jensen advises individuals to pay heed to their bodies. “Every sensation we experience acts as feedback, indicating the condition or response of our bodies,” she explains. If feelings of tightness, instability, or discomfort arise, it might be time to engage in stretching exercises.
Failure to do so could lead to a decline in flexibility over time. “The adage ‘Use it or lose it’ rings true, especially when it comes to our bodies,” Jensen remarks. “Our bodies are designed for movement, and humans are inherently meant to be in motion each day, in diverse ways. Stillness is not natural, particularly when we are blessed with bodies capable of mobility.”
