Whether you start with jogging or hit the sets right away, a workout regimen is a process rather than something you jump into. Stretching is a fantastic way to begin (or finish?) your workout. It gets your body ready for the strenuous workout that lies ahead. However, the most frequently asked question is: When is the ideal time to stretch? Before or after working out? Should you leave the stretches for after your final set or start them first to prepare your body?
Although stretching has long been a standard pre-workout routine, contemporary exercise science indicates there may be more intelligent methods to do it. Your performance and general fitness can be greatly impacted by knowing when and how to stretch.
Asad Hussain gave us a thorough lesson that goes over everything you need to know about stretching, from the fundamentals like proper form to when it’s best to do it.
Stretching techniques
1. Static elongation
It entails maintaining postures for 20–30 seconds, such as touching your toes.
If static stretching is done right before an intense exercise, it can momentarily weaken muscles, but it is great for long-term flexibility.
2. Stretching that is dynamic
It includes motions like arm rotations and leg swings.
In addition to actively preparing your muscles and joints, this stretching technique increases blood flow and immediately improves sports performance.
3. Stretching with Proprioceptive Neuromuscular Facilitation (PNF)
PNF stretching significantly increases flexibility by alternating between muscle activation and relaxation, frequently with a partner.
It works well, but because of its severity, it’s typically saved for after workouts or distinct flexibility sessions.
Which type of stretching is more effective before or after exercise?
- dynamic stretching before to exercise.
- After that, static stretching.
- The best balance of flexibility, performance, and general fitness is offered by both of them.
The Ideal Time to Stretch: A Comprehensive Overview
Prior to working out: The Best Stretching Is Dynamic
Dynamic stretching before physical activity is highly recommended by research. Arm circles, leg swings, and walking lunges are examples of dynamic stretches that help the body get ready for a workout by boosting blood flow, raising muscle temperature, and stimulating the neurological system. For power-based workouts like running, jumping, or heavy lifting, these movements are especially helpful because they replicate the activity being done.
Avoid Static Stretching Right Before Exercise
Current exercise research cautions against conducting prolonged static stretches before strenuous activity, despite the fact that static stretching has long been a staple of warm-up exercises. Long periods of time spent holding muscles stretched out before to exercise may momentarily reduce muscle strength and power, which could impair performance. Therefore, before competitions or high-intensity training, dynamic warm-ups are now advised over static stretches by prominent health and fitness organizations like the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM).
Static stretching works best after a workout.
When your muscles are already warm, supple, and more responsive after working out, static stretching is ideal. Static stretches that are held for 10 to 30 seconds after an exercise session can assist maintain or increase long-term flexibility. Without sacrificing performance, doing this frequently—a few times a week—can promote joint health and muscle rehabilitation.
Myths and realities about stretching
1. Myth: All injuries can be avoided by stretching.
Facts: The risk of injuries is not considerably decreased by stretching alone.
Strength training and thorough warm-ups are more efficient ways to avoid injuries.
2. Myth: Before engaging in any physical activity, you should always stretch.
Facts: While warming up is important, active stretching works better right before an activity than static stretching.
It is preferable to save static stretches until after working out.
3. Myth: Muscle pain can be avoided by stretching after exercise.
Facts: Post-workout stretching has no discernible effect on delayed onset muscle soreness (DOMS).
Stretching has little effect on the rate of recovery from DOMS, which is caused by tiny muscle injury.
Crucial stretching advice
1. Perform dynamic stretches for five to ten minutes prior to exercise.
Incorporate motions that closely resemble the workout you plan to do.
2. Set aside five to fifteen minutes for static stretching after working out.
Pay attention to the main muscle groups you employ when working out.
Avoid pain by holding each stretch softly.
3. Maintain general flexibility by doing stretches two to three times a week.
Include a range of stretches (dynamic, static, and sometimes PNF).
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
