Are you unsure about when to stretch during your workout? Does it feel like an afterthought, or something that you’re just supposed to do, but aren’t sure why? You’re not alone! Many people struggle with the decision of whether they should stretch before or after their workouts. Considering the importance of stretching for injury prevention and improved performance, it’s great that you’re thinking about this ahead of time! Fortunately, researchers have looked into this question and answered it for us – stretching both before and after a workout is optimal. They recommend different types of stretching for each scenario which we’ll share all about with you in this article.
First things first, what are the science-backed benefits of stretching?
Stretching can help improve range of motion, which helps you move more efficiently during activities like running and weightlifting (1).
Stretching before exercise can help decrease the risk of strains and sprains that are caused by tight muscles or improper movement patterns (11).
Stretching after exercise can help decrease the accumulation of lactic acid, which is responsible for that burning sensation you feel in your muscles after a tough workout. It also helps release tension and relaxes both the body and mind.
Gentle stretching after exercise can help reduce muscle soreness by increasing the circulation of blood and oxygen to your muscles.
Regular stretching can help improve posture by correcting muscle imbalances and restoring the body to its natural alignment (4).
Stretching helps to improve coordination and balance by teaching your body how to move in a controlled and efficient manner (9).
Regular stretching can help you become more aware of your body and how it moves, which allows for better control during physical activities.
Stretching helps to promote circulation by increasing the flow of blood throughout your body, which can help boost energy levels (8) (10).
Stretching can help activate your muscles prior to a workout, which can help you make the most of your training session (1).
Now that you know the benefits of stretching, let’s take a look at when is the best time to do it in relation to your workouts.
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The general consensus among fitness experts is that stretching both before and after a workout is optimal.
Stretching before exercise can help increase flexibility, prepare your muscles for the activity ahead, and reduce the risk of injury. Conversely, stretching after exercise will help you cool down and relax your muscles.
That said, the type of stretching you do should be different for each scenario.
Before a workout, your muscles are “cold” or not warmed up yet. Stretching and holding a stretch for long periods of time can be dangerous when your muscles are cold, as it increases the risk of strains and pulls.
You must first perform an activity that warms up your muscles, such as jogging or skipping rope for a few minutes before you stretch (7).
Even then, you should avoid holding stretches and instead focus on dynamic stretching, which involves active movement and is designed to increase flexibility (3).
After a workout, your muscles are already warm and pliable so you can safely hold stretches for longer periods of time. This type of stretching is known as static stretching, and it’s the most effective way to increase flexibility.
By holding each stretch for at least 15-30 seconds, you can help elongate your muscles and release any built-up tension.
Dynamic stretches are a type of stretching that involve movement and are best done before a workout. Examples of dynamic stretches include arm circles, leg swings, and walking lunges.
These stretches help to warm up your muscles, improve range of motion, and increase blood flow to the area being stretched – all of which should help you perform better during your workout and reduce your risk of injury (3) (12).
Dynamic stretches often mimic the same movements you’ll be doing during your workout, so they’re a great way to get your body and mind prepared for the activity ahead. In some cases, performing bodyweight exercises can be a form of dynamic stretching.
Below is a step-by-step guide for the best dynamic stretches to do before a workout:
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Static stretches are those that involve holding a position for 30 seconds or more and are best done after exercise. Examples of static stretches include standing quad stretches, seated forward folds, and chest openers.
These stretches help to relax your muscles, reduce muscular tension, and improve flexibility – all of which can help your body recover faster (5).
Many yoga poses double as static stretches, so if you’re looking for a way to cool down and stretch at the same time, this may help.
Below, find a few of our favorite post-workout static stretching exercises:
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A: Many people believe that stretching before cardio is important in order to warm up the muscles and prevent injury. However, research has shown that static stretching prior to exercise can actually reduce power output and performance (2).
It is best to save static stretching for after your workout when your muscles are already warmed up.
That said, dynamic stretching prior to cardio is beneficial as it can help improve range of motion and prime the body for exercise.
A: Generally speaking, static stretching before weight training is not recommended. Stretching the muscles prior to lifting weights has been found to reduce power output and performance.
Instead, dynamic stretching prior to weight training can help improve range of motion and prepare your body for the movements ahead. Static stretching after weight training is beneficial in helping decrease muscle soreness and improve flexibility (6).
A: It is recommended to hold each stretch for at least 30 seconds, but no more than 60 seconds. Holding a stretch too long can actually cause injury and decrease performance.
A: Dynamic stretching is different from static stretching. Dynamic stretching involves moving stretches that involve momentum, such as leg swings or arm circles.
On the other hand, static stretching involves reaching a position and holding it for a period of time to allow for a deep muscle stretch.
It is important to include both dynamic and static stretching into your workout routine in order to reap the full benefits of improved flexibility and range of motion.
In conclusion, stretching before and after a workout are both important for optimal performance and injury prevention. Dynamic stretches are best done before exercise to warm up your muscles, while static stretches should be done after exercise to cool down your muscles.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!