Stretching is often treated as a panacea — feeling stiff from your workday? Stretch! Want more range of motion? Stretch! Rehabilitating an injury? Stretch! Want to improve athletic performance? Stretch! But it doesn’t always feel that simple. How do you know exactly how to stretch and when?

As with so many things our collective body of knowledge continues to change and grow, and there are many different factors that contribute to the mystery of appropriate stretching.

In this month’s installment of Ask a Chiropractor, Dr. Shireesh offers an evidence-based approach to stretching, backed by the most current research.

Define dynamic and static stretching

Dr. Shireesh: Dynamic stretching is really priming the muscles and nerves for some kind of explosive activity involving different types of muscular contractions whether that be playing soccer or squash or swimming or some kind of dynamic yoga routine. Dynamic stretching is all about setting the stage for muscle firing patterns that best mimic both small and gross motor movements specific to the activity. Dynamic stretches are useful for prepping the key movement patterns— the specific muscles that are firing and firing in the correct order— required by the specific activity the patient is undertaking.

When should someone use static stretching and when dynamic?

Dr. Shireesh: As an evidence-based practitioner, it will always depend on the patient’s unique needs and the demands of the activity they’re participating in. If a patient already has a stretching routine that is working for them and they’re getting the results they want, they should stick with that. In general, unless you’re a high-level athlete that requires a consistent routine for mental preparation to optimize performance, use a variety of stretching routines. Different routines will prime different muscle fibers, which is good, so no fibers are left behind. Try out some routines and see how you feel during the activity and reflect on your performance.

“[…] it will always depend on the patient’s unique needs and the demands of the activity they’re participating in. If a patient already has a stretching routine that is working for them and they’re getting the results they want, they should stick with that.”

Some sources say that dynamic stretching should be used before activity and static stretching should be used after activity — is that true?

Dr. Shireesh: In theory, static stretching is more appropriate after an activity in preparation for ‘rest’. Turns out, the most recent evidence supports a mix of both prior to an activity. The evidence isn’t quite as clear for ideal stretching routines after an activity.

What are some common issues or problems you see with stretching?

Dr. Shireesh: Really the goal behind stretching is to prime the nervous system. You’re setting expectations for specific actions. Injury happens with the nervous system is out of sync with the muscular system. Over-stretching without a foundation of strength and endurance is a common issue. Any stretching routine requires a sound foundation of strength and endurance. If someone is overstretching, then when they go to do that activity they’re preparing for, that muscle might just be totally out of it and they’re not going to get the results they’re looking for.

If you’re working on a fitness goal and you’re not seeing the results you’d like, talk to one of our providers and we’ll help you create a stretch/exercise routine to help you achieve your goals.