When is it best to stretch, before or after exercise?

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When is it best to stretch, before or after exercise
In sports, stretching improves flexibility, relieves muscle aches, and prevents injuries. But when is the best time to stretch, before or after exercise?
When is it best to stretch, before or after exercise

When a muscle is stretched, the connective tissue becomes more flexible. The muscle does not lengthen, as has been believed at some point, but it is relaxed, loosened. For the same reason it is also not accurate to say that if a muscle is not stretched it will shorten. The truth is that it will remain contracted.

IS IT BETTER TO STRETCH BEFORE OR AFTER EXERCISING?

On this issue there have been opinions for all tastes among physiotherapists and sports medicine specialists. A certain consensus has now been reached, which we will try to explain.

The general rule is that the best time is after exercising, but there are some nuances depending on the activity to be performed.

STRETCHING BEFORE EXERCISE

It is not advisable to perform static stretches before practicing a sport that requires strength and speed. This type of physical activity requires some tension, not that the muscle is too relaxed. According to studies, static stretches that are held for a few seconds reduce immediate muscle performance.

Stretching before intense exercise is also likely to increase the risk of injury, rather than prevent it. During stretching, microlesions can occur that become pathological breaks.

This does not mean that you have to start exercising at maximum intensity without preparation. On the contrary, heating is precise. Warming up means exercising gradually without reaching maximum intensity.

Within the warm-up, dynamic stretches can be included, which consist of gentle and controlled movements, which do not reach the limits of static stretching or involve bounces. In general, you should never go into action without having warmed up.

STRETCHING AFTER EXERCISE

Stretching after exercise also depends on the effort made. After a running session, for example, you can do extensive static stretches to improve long-term mobility. However, it is not proven that stretching will prevent injuries.

You should refrain from performing static stretches after sports practices that have pushed the muscle to the limit, such as strenuous strength training (weights, climbing, machines, etc.), speed or jumps. When the maximum of the muscles has been demanded, it is likely that micro-tears have occurred that can be aggravated when stretched.

These micro-tears are the cause of soreness, but they also contribute to muscle growth.

It is best to give your muscles a break after intense workouts and postpone stretching until the next day.

PROS AND CONS OF STATIC AND DYNAMIC STRETCHING

Static and dynamic stretches have advantages and disadvantages.

DYNAMIC STRETCHING

This type of stretch is especially suitable for warm-up. The muscles are better supplied with blood and loosened by gentle, elastic movements with about 10 to 15 repetitions (no rebound).

Proceeds

  • They promote the interaction of different muscle groups.
  • They improve blood circulation.
  • They briefly increase range of motion, relieve tension, pain and stress.
  • They prepare the body for high intensities and complex movements.
  • They slowly increase the pulse and prepare for intense exercise.
  • They support a more accurate subsequent execution of the exercises.

Disadvantages

  • Stretching too hard, even dynamically, can increase the risk of injury and reduce maximum strength. You must try never to reach the limit of pain.

In which sports are dynamic stretches recommended?

  • Machine training and weight lifting.
  • Strength and speed sports such as football, sprinting, cycling, athletics.

STATIC STRETCHING

Static stretches stretch and hold muscles in one position for at least 20 seconds. They can be performed after training, but not after intense exertion or when the muscles are sore. Stretching can make the situation worse.

Proceeds

  • They improve mobility and range of motion.
  • It prevents the stiffness of the muscles and connective tissues that can reduce agility and favor contractures that cause back or neck pain.

Disadvantages

  • After stretching, the muscle loses responsiveness. It’s not a big deal if you’re not looking for maximum performance.
  • Stretching before exercising can make the muscle more prone to injury.

In which sports are static stretches recommended?

  • Dance, gymnastics, yoga, pilates.
  • Martial arts such as karate or taekwondo.

THE 5 RULES TO PERFORM STRETCHING WELL

  • Continue to breathe normally while stretching so your muscles get enough oxygen.
  • Perform static stretches slowly, never jerking or bouncing.
  • Do not stretch your muscles in case of injuries, muscle aches or after intense exercise.
  • It stretches but without crossing the limit of bearable pain.

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