In recent years, stretching before workout and doing sports has come under heavy debate. More people argue that people should just do moderate exercise and then stretch afterward to allow the body to be at its most supple while maintaining overall fitness. However, this theory has also been challenged by many experts in the industry, who say that stretching before working out could lead to decreased performance levels.
There is no one right way for stretching before a workout, but some methods are more common than others. Static stretching, where you hold a stretch for a certain amount of time, is one popular option. Dynamic stretching, which involves moving your muscles through their range of motion, is another.
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Should You Stretch Before Workout? – it depends on how you do it
The article talks about whether it is better to do stretching before workout or after and the best stretching types. The outcome: there are different situations. If your goal is to relax and relieve stress while at work, you should perform static stretches. If you want to improve your performance, you should use dynamic stretches.
Many experts say that stretching should be done after a workout and not before. In the Journal of Strength and Conditioning Research, a study found that pre-workout stretching inhibits muscle strength and power.
What Should You do Before a Workout?
Many consider that warm-up is a lot better for your performance during a workout. A brisk walk, walking lunges, leg swings, or high steps are good examples of a warm-up you can do before exercise.
A warm-up also increases blood flow and improves movement, preventing injuries and preparing the body for exercise. You want to keep yourself warm during a workout but not overheated, which can be dangerous.
You should do this before starting a workout because you want to work your muscles before the actual training to prevent injuries, especially if you’re someone like me who works out without warming up. As soon as you’ve completed your warm-up, start your actual exercise. So, as you can see, a warm-up is essential, especially if you want to improve your performance.
It elevates your heart rate and raises your body temperature, bringing blood to your muscles. One of the most important things to remember about warm-up is that it helps prevent injuries. Usually, warm-ups include movements that replicate the exercises you will do.
A warm-up also allows you to maintain your focus and train your mind and body. It helps you avoid sloppiness, and you can get into the right mood for exercise. The warm-up also helps reduce the risk of injury because you are more flexible. It also increases your body temperature.
Your body’s temperature greatly affects your performance during a workout.
Static Stretches
Stretching should always be done AFTER you’ve worked out, not before. Why? Because your body is warm from the workout, which means your muscles are more pliable and will tend to stretch farther and get a better stretch reflex. So,
stretching before workout is out of the question, except in some cases.
The number one mistake people make is that they’re always stretching out their quads, hamstrings, and calves, but they forget their hip flexors and glutes. If you don’t stretch these out, you’ll start to see tightness and soreness in your legs, and possibly even knee and low back pain. Overstretching can lead to severe muscle damage and, in some cases, can cause tears in the muscle tissue.
Dynamic Stretches
Dynamic stretches are the best because they are a lot easier for your body to adapt to. They encourage blood flow through the muscles, and even though you’re still stretching, you’re assisting the muscles and tendons in warming up a bit.
Here are some of the most effective dynamic stretches to do after your workout.
Hamstring Stretch
Stand upright and raise your right leg. Put it on something elevated, then slowly bend forward. You should feel the stretch in your hamstrings. Do the same with your left leg.
Glute Stretch
Stand upright and slightly bend forward at your waist. Hold onto a chair or wall for support. Then slowly kick your right leg backward until you feel the stretch in your buttocks and upper leg.
Do the same with your left leg.
Leaning Quad Stretch
Stand upright and slightly bend forward at your waist. Then slowly take your right foot and place it behind your left knee. You should feel a strong stretch in the front of your thigh. Do the same with your left leg.
Walking Quad Stretch
Stand upright and slightly bend forward at the waist. Then lean forward and place your right hand on a chair to ensure that your balance is good.
T-Spine Stretch
Stand upright with your feet hip-width apart. Slowly raise your arms to the sides and bring them back to the center. You should feel the stretch in your upper back, shoulders, and chest.
Angle Stretch
Standing with your right leg forward, slowly bend your knee until you feel the stretch in your right groin. Do the same with your left leg.
Calf Stretch
Stand upright and slowly bend forward at the waist. Lift up one foot behind you. This stretch will feel great in your calves. Do the same with your other leg. This exercise is good for those who don’t stretch their calves regularly.
Stretch Your Lower Back
Stand upright with your feet facing forward. Raise your arms over your head and interlace your hands. Then bend backward until you feel the stretch in your lower back. This stretch will also help you relieve any stress you may be feeling.
Stretch Your Chest
Stand upright and spread your legs apart slightly. Raise your arms straight above your head. Then slowly lean forward and bring your hands together. Stretch your chest until you feel the stretch.
Dynamic stretching after your workout is key to getting maximum benefits.
Benefits of Stretching After a Workout
Often mentioned but less practiced is stretching after a workout. If you work out then you’re going to be stretched out. But your muscles need to be stretched afterward to improve flexibility.
If you do not stretch out after you’ve worked out, your body will tighten up, and you’ll become stiff. So what are the benefits of doing post-exercise stretching? Well, the obvious ones are increased flexibility and range of motion.
When an athlete is more flexible, the body joints, tendons, and muscles are more efficient at their jobs and less prone to injury. Stretching improves coordination and balance and also improves range of motion, making it easier to exercise or perform other physical activities.
Stretching has been associated with many benefits, some of which include:
- Improved flexibility
- Improved circulation
- Reduced chances of injury
- Enhanced athletic performance
- Improved post-workout recovery time
- Increased range of motion for non-athletic purposes
- Reduced muscle soreness
An increased range of motion will allow you to do more things with ease, be able to do certain things with greater ease, and reduce the risk of injury. There are many benefits to stretching after a workout.
One of the best ways to improve sports performance is to increase your range of motion (ROM). Stretching can help you increase your ROM. It also can improve your joint mobility, which reduces the risk of an injury.
It relaxes your muscles and keeps them from getting strained. It is a way of flushing out lactic acid accumulated in your muscles. Lactic acid is produced when muscles are stressed during a workout.
Do You Need to Stretch at All?
If you’re doing strength training, you don’t need to do stretching before workout. You will be doing exercises through a full range of motion, improving your flexibility and preventing injuries. However, if you are doing a high-intensity program, you might want to stretch after your workout.
So, do you need to do stretching before workout or after it? You are being told to stretch solely based on the theory that stretching is the most efficient way to loosen the muscle. But it is uncertain whether or not your body actually needs to be stretched in the first place. The muscles do not need to be stretched for optimal performance. So if you are not tight, you don’t need to stretch.