Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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Let’s face it. Most of us tend to ignore stretches, both pre and post-workout. As much as it looks okay to just jump straight into that exercise and get it over with, it’s not. Stretching before and after a workout routine goes a long way to ensure your muscle and joint safety. Now, what does static stretching mean?
Static stretching is a classic post-workout routine that is largely famed for its effectiveness in relaxing your muscles. Primarily, your muscles are extended and held in a single position for a while during these routines. The only question left is, “why is static stretching good as a post-workout routine?” Keep reading to find out.
The beauty of static stretches is that we do them, even without noticing. When you wake up after a good nap or a long car ride, you sprawl out and stretch. It feels good, right? Well, they are static stretches.
So how can we define static stretching? Simply put, it is when you hold your stretching position for a certain amount of time, most commonly 30-60 seconds. Essentially, static stretches elongate a specific muscle group which improves their flexibility and mobility.
There has been a lot of controversy surrounding the effectiveness and usefulness of static stretching. Some research has suggested that static stretches can modestly impede performance in the short term. It has also been proven that static stretching results in no decrease in long-term performance. For this reason, static stretching is most effective as a post-exercise cool-down routine.
Stretching of any kind, whether static or dynamic, is not only for athletes or gym-goers, and you should make a habit of stretching to protect the integrity of your muscles, tendons, ligaments, and fascia. So, what are some of the benefits of static stretching exercises? We find out in the next section.
Read More: Beginner Stretches To Level Up Your Stretching Game
Here’s a list of some of the incredible benefits you’ll get from including static stretches in your post-workout routine.
Your muscles are already warmed up at the end of your workout. Stretching at this time helps increase your range of motion in the joint or muscle of your choice (4). Range of motion is just a fancy way of saying how far your joint or muscle can move in a specific direction.
This creates a domino effect of ease of movement and your daily tasks eventually become easier to handle. So regardless of your age, strengthening and stretching your muscles is always a good thing to do.
Sometimes your muscles become tense or tight after a workout session. This is a normal physiological process related to muscular adaptation and the short-term muscular waste products that are produced during physical activity. Studies have found that static stretching is effective for relieving stiffness in tight muscles (2).
Stretching will reduce post-workout pains in your muscles and joints and make your everyday tasks simpler and easier.
Stretching can be great for calming your mind. As a result, it may significantly reduce your stress levels. You should take your time when stretching and not rush through it. Use the time when you’re stretching for relaxation and meditation and make it your “me time”.
You can also include good breathing techniques to get the full benefits. Inhale before going into the stretch, and exhale when coming out of the stretch. Afterward, maintain a stable breathing rate. Do this in your static stretching exercise and experience a calm and relaxed mind.
Static stretches can improve your muscle’s flexibility. Flexible muscles are more agile, are faster, and are stronger (4). These attributes ultimately improve your performance any time you work out or play a sport.
A study in 2018 showed that blood circulation is greatly enhanced in animals after stretching (3). Stretching improves blood circulation, but how is it related to reduced muscle soreness?
Soreness after an engaging workout is not uncommon. Most people experience this regularly. Stretching after working out can help reduce muscle soreness.
Simple answer: Blood transports nutrients to your muscles that repair them by speeding up the clearance of physiological byproducts that cause soreness. Therefore, better blood circulation equals faster muscle repair and shorter recovery periods (3).
Tension headaches can be a real nuisance. They are something you don’t want at any time, but especially after that intense workout session. When you add conscious breathing to your static stretches, this can help alleviate tension headaches.
Remember, the key is in slow, steady, and relaxing breathing patterns when you stretch. This will calm you down and release the stress that causes your headaches.
Too much inactivity can make your muscles tighten and lose their flexibility over time. This may result in aches and pains in the muscles and tissues surrounding the joints. Also, as you age, your joints can develop arthritis that causes pain and makes daily activities such as walking difficult.
Static stretches help relax and loosen your joints, which will ultimately make movement easier (2). If you’re having problems stretching, try using bands, towels, or equipment that will make the process easier and safer. They decrease the necessary range of motion to perform a stretch with proper form, and improve stability during stretching.
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Static vs dynamic stretching: which is better? In practical terms, this is not a fair comparison between the two forms of stretches. Each is meant to be utilized at different points of your workout routine, which makes both of them equally valuable.
So what differentiates the two? Why is one form best suited as a pre-workout routine and the other a post-workout routine? Let’s find out.
Static stretching ideally involves holding one position without moving to stretch your muscles. Your muscles are generally relaxed and elongated during this period. Research has suggested a variety of hold durations to be effective, but it is generally agreed that hold times of 30 seconds to a minute per stretch will yield positive effects.
Dynamic stretching is a little different. Your body is continuously engaged in active movements that are slow and controlled. This is what makes them the ideal pre-workout routine as your muscles are warmed up during the movements.
With this information, you now know when to do static stretching and when to do dynamic stretching. So it never should be a question of which variant is better. The question should be: At what point of your exercise can you get the full benefits of each exercise?
Below are some examples of static stretching exercises that will improve your post-workout routines.
Try these static stretches in your next post-workout routine to work on each of your major muscle groups:
This stretch primarily targets your hamstrings.
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Stretching is an important part of any physical activity that you should never downplay. If you spend your day in a relatively sedentary position, you shouldn’t jump straight into exercises afterward. You will just expose yourself to unnecessary and avoidable muscle injuries.
Stretching should therefore be incorporated before and after your exercise for maximum safety. Static stretching will specifically increase your muscle flexibility and ultimately improve your stability. To get the best results, strive to stretch at least twice a week. It doesn’t matter whether it is static or dynamic; both are just as beneficial when done at the right time.
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