For most of us, when it comes to bad exercise habits, there’s no time to exercise before or after exercise. But what effect does stretching have on your body? Can it really make a difference to your recovery?
We did the research and spoke with Luke Hughes, a Level 4 PT and founder of OriGym (opens in a new tab)to learn more about benefits of stretching (opens in a new tab).
Why do I have to stretch?
Just like cardio, or strength training, stretching is a broad spectrum and includes a wide range of movements that are helpful in different ways.
“It helps relax and lengthen muscles in the body, which improves their range of motion, while reducing the likelihood of an acute strain injury,” says Hughes.
Targeted stretching can also help as part of your rehabilitation if you’ve been injured. Research from American Academy of Orthopedic Surgeons (opens in a new tab) found that people with acute plantar fasciitis (a painful condition under the feet, common among runners in particular) who performed stretching exercises had better results than those who were receiving treatment by shock waves, while Internal Medicine Archives (opens in a new tab) found stretching therapies to be more effective than yoga for chronic low back pain.
Stretch before and after exercise
The key to pre-workout stretching is to keep it mostly dynamic: active movements allow your muscles to work through their range of motion.
“These repetitive movements act as an initial warning system for your body to prepare for what it is about to do,” says Hughes. “
Different stretches are suitable for different exercises, but for example, might include swinging legs for runners, leg swings for soccer players, arm swings for swimmers, and so on. Spinal rotation for anyone who needs upper body flexibility.
Although most fitness experts recommend stretching before a workout, judge – by Canadian Science Publishing (opens in a new tab) – out of hundreds of studies in 2015 showed that there’s no harm in incorporating some static stretches as part of a full warm-up to get your blood pumping, as the combination can Helps reduce muscle tension.
Once you’ve completed your exercise, however, static stretching will provide maximum benefit. “Static stretching requires you to move a muscle as much as you can without feeling pain,” says Hughes. The extra 10 minutes minimum is a good goal to help you cool down.
Other types of tensioners
As well as dynamic and static, there are other types of tension. Hughes explains some varieties:
- Extended ballistics: Similar to static, but it requires you to act quickly rather than gradually, surpassing your average range of motion. For example, the act of touching your toes now will require you to bounce and jerk towards your foot.
- Passive stretching: Requires an external force to create resistance: this can be another person, a prop, such as a Resistance tape (opens in a new tab), or even just gravity. Interestingly, just 12 weeks of passive stretching 5 times a week can help reduce your risk of heart disease and diabetes, as it improves blood flow by improving your artery health, according to the study. Physiological Association (opens in a new tab).
- Stretching the PNF: Neuromuscular facilitation requires you to actively stretch the muscle through a combination of alternating contraction and relaxation techniques. However, this should only be done under expert guidance.
- Isometric stretching: An advanced type of static stretch involves resistance of muscle groups through the use of isometric contractions. For example, placing one leg outstretched on a chair and pressing it down will produce an isometric contraction.
Which muscle needs the most stretch?
To some extent, your stretching should be led by exercise you enjoy. So if you do upper body weightlifting, you’ll want to pay attention to your arms, shoulders, and core muscles. Runners may want to spend more time on their legs and butt. But there are some muscles that can do with conventional TLC.
“I recommend paying special attention to the muscles responsible for your overall mobility,” says Hughes. “This includes the calves, hamstrings, hip flexors in the pelvis, and the quads in the front of the thighs. By regularly stretching these areas, you’ll help keep the muscles long and flexible, allowing for more flexibility. can help you keep your balance.” As you age, your muscles tend to shorten and tighten, so your future self will thank you for working hard now.
What happens if I don’t stretch enough?
It’s not the most enjoyable part of a workout, but regular stretching can provide serious pain relief in the long run. “Inflexibility will cause your muscles to tire at a faster rate and your joints will be more susceptible to injury,” says Hughes. resulting in less blood and nutrients in your joints.”
And if you’re an exercise bunny, things can get trickier. “Regular athletes will also have an excess of the anti-inflammatory lactic acid in their body, a stimulant that causes your muscles to ache. When you tense up, your body starts to break down and get rid of the product that can cause pain. this damage, while also distributing oxygen to your body. muscles.”
In other words, missing a workout isn’t a big deal, but not stretching regularly can lead to problems, including muscle soreness and a lack of flexibility, especially if you exercise. practice regularly.