Of course. Stretching is necessary. How much? That is more complicated. Flexibility and mobility are not so straight-forward.
Flexibility is defined as the joint-specific pain-free range of motion of a joint. There are some key components in this definition. “Joint-specific.” This means a stretching program needs to be multi-joint. “Pain-free” is pretty obvious. “Range of motion” is individualized and need specific. Thus, flexibility is an objective terms (i.e., it is measured in angular degrees), but its interpretation is rather subjective—usually defined by terms like “good”, “average”, “poor”, etc. More is not always better.
Mobility is defined as the ability to move freely and easily. In many ways, this is the more important consideration in human movement. Proper execution of resistance exercises and the dynamic movements of sport and daily activities will maintain joint mobility. Note the emphasis on “maintain”. Proper mobility is a priority of training, but as long as it is present greater emphasis can be on other things. Thus, activities that might be labeled as prehabilitative or rehabilitative are not necessary throughout the training cycle. Spending unnecessary time on mobility and flexibility can take away from otherwise more productive training activities (i.e., “opportunity costs”).
Stretching, then, should always be with the intent of increasing performance and reducing the risk of injury. The degree to which flexibility, or more specifically mobility, is necessary is task specific. Gymnasts and wrestlers require very different levels of mobility than football or basketball players. Too much mobility can actually impede force production. For most non-athletes, flexibility and mobility needs are driven primarily by the requirements of activities of daily living and recreational/exercise needs.
How much time should be spent stretching? In my opinion, as little time as is needed. This said, I don’t mean it should be avoided. Most recommendations are 5-10 minutes 4-7 days a week.
An important consideration for stretching is “When?”. My answer to this is always after (at least some) physical active—i.e., at the end of the exercise session. In cases of extremes immobility (e.g., tight hamstrings in an athlete or tight hips before squatting), some stretching might need to be done prior to the performance of the sport activity. In general, though, a more dynamic warm-up (moving through progressively greater ranges of motion) is preferable to static stretching. Stretching should be done with the intent of more permanently increasing range of motion. The dynamic warm-up is intended to prepare the joints and muscles for force production and reduce injury. When the joint and connective tissues (the targets of stretching activities) are elongated when the tissue is “cold”, they act in a more elastic fashion. In other words, they quickly recoil from the stretch, resulting in a less permanent improvement in flexibility. On the other hand, when first “warmed”, the joint and connective tissues respond in a more plastic fashion; thus, being more permanently deformed or elongated.
Post-exercise, try to invest 5 minutes stretching the hips, shoulders, and back using static stretching or partner stretching (“proprioceptive neuromuscular facilitation”) techniques particularly emphasizing areas of pain or limitation. Have a qualified person evaluate your movements for muscle imbalances or joint limitations. With this information, incorporate mobility exercises (often referred to as “functional training”) to correct these. Otherwise, focus on healthy, full range of motion movement throughout the exercise session and throughout the day.
Here is some advice that I, personally, need to heed: Take a yoga class once or twice a week. Include it as a part of a regular schedule of high-frequency exercise. I preach “opportunity costs”. Prolonged, ineffective stretching takes time away from weight lifting and calorie-burning cardio exercise (5-10 minutes spent stretching can be 2-3 sets of a lift or 25-50 kcal expended). Use the exercise sessions wisely. A 30-60 minute yoga class can be much more effective for overall flexibility and stress release. If a class is less accessible or desirable, one most certainly has access to videos or streamed classes (e.g., “Daily Burn” or other streaming services).
I would also suggest regular chiropractic or massage therapy for persistent joint issues. Treat the problems rather than the symptoms.
Foam rolling may have a place as a recovery modality, but realize that it has limitations. (Personally, I thinks their use is over-emphasized by many trainers.) The benefits are short term, so don’t spend an extended time pre-workout using foam rolling as a warm-up activity. Use it to stimulate muscle you are preparing to use and, preferably between warm-up sets for weight training. If you really want to affect the deep muscle fascia, seek a deep tissue massage or fascial scraping.
Be your best today; be better tomorrow.
Carpe momento!