Find out the best ways to stretch and the best times to do it. Reviewed by Dan Brennan, MD on March 17, 2022 Do any of these lines sound familiar? Well, they're all wrong. But first, there's a bigger question to answer. "It's a nice way to end a workout." -- exercise physiologist Mike Bracko It's a good idea, says the American College of Sports Medicine. The ACSM recommends
stretching each of the major muscle groups at least two times a week for 60 seconds per exercise. Staying flexible as you age is a good idea. It helps you move better. For example, regular
stretching can help keep your hips and hamstrings flexible later in life, says Lynn Millar, PhD. She's a physical therapist and professor at Winston-Salem State University. If your posture or activities are a problem, make it a habit to stretch those muscles regularly. If you have back pain from sitting at a desk all day, stretches that reverse that
posture could help. Simple Back Stretch Exercise physiologist Mike Bracko recommends doing the "Standing Cat-Camel" as a work-related back stretch. Here's how: If your job keeps you in the same position all day, Bracko suggests doing 2-minute stretch breaks to reverse that posture at least every hour. Not necessarily. Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what's called a static stretch, and there's no harm in stretching
that way as long you don't stretch until it hurts. But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout. A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion. Here's a static version of the Cat-Camel: With any stretch, static or dynamic, you should feel a stretch, but you shouldn't feel pain. So there is no need to stretch farther than the range of motion you typically
need. Not necessarily. It's not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance. Static stretching before exercise can weaken performance, such as sprint speed, in studies. The most likely reason is that holding the stretch tires out your muscles. You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or "butt kicks" (slowly jogging forward while kicking toward your rear end). Start slowly, and gradually ramp up the intensity. Should You Stretch After Exercise?This is a great time to stretch. "Everyone is more flexible after exercise, because you've increased the circulation to those muscles and joints and you've been moving them," Millar says. If you do static stretches, you'll get the most benefit from them now. "After you go for a run or weight-train, you walk around a little to cool down. Then you do some stretching. It's a nice way to end a workout," Bracko says. Can You Stretch Anytime?Yes. It is not a must that you stretch before or after your regular workout. It is simply important that you stretch sometime. This can be when you wake up, before bed, or during breaks at work. "Stretching or flexibility should be a part of a regular program," Millar says. Do you work out every day? Working out daily is a wonderful way to maintain good levels of health and keep your body functioning at its optimum levels. It’s important to get some kind of healthy exercise on a daily basis! Now, answer this question. If you do work out every day, are you stretching properly? If you’re not stretching before and after your workout, you’re not really taking advantage of a complete workout routine. Stretching exercises are a staple of physical therapy for many reasons. Did you know there are several specific benefits of stretching both before and after a workout? Wright Physical Therapy has put together a list of well-kept secrets about the benefits of stretching before and after exercising. If you’re interested in learning how to incorporate healthy stretching into your exercise routine, request an appointment with one of our skilled therapists today! How does stretching improve overall wellness?Stress alleviation is just one of many advantages that stretching offers your body. You might be wondering “How can stretching, something so simple, alleviate stress?” Well, everyday life presents you with several challenges: being on time to pick up the kids from school, performing at your highest level of ability at your job, getting dinner on the table every night… after a while, tension builds up in your muscles and can be stored there. We know: it’s not like you mean for it to happen! But it does. You’re rushing around trying to stay on top of things in your daily routine, and this kind of stress leads to built-up tension and tight muscles. Tightness, spasms, and chronic discomforts including headaches and neck pain result. Stress causes cortisone and adrenaline, which are “fight or flight” chemicals, to flood your body. Your body’s immune function might be suppressed as a result of these abnormalities, making you more susceptible to viruses and other infections. Another serious side effect of continuous stress is hypertension. Stretching regularly allows you to release this built-up tension and stress. By relaxing and loosening your muscles, you can maintain better control over your blood pressure, avoid chronic muscle pain, and keep your immune system ready for anything. Different types of pre- and post-workout stretchesThere are several different types of stretches a person can do before and after a workout. It’s important to know which types are right for you and when you should use them in a workout. Three common types are ballistic, dynamic, and static.
Stretching after your workoutYou may be tempted to go straight into relaxation mode after a workout. It’s important, however, to get in even a few minutes of stretching. You may have heard of some benefits of stretching after your workout. A couple is as follows:
Stretching before your workoutThis may not come as a surprise to you, but you should always start your workout with a series of stretching exercises! Stretching 5 to 10 minutes is probably enough for most activities. It’s important, however, to adequately stretch all the muscles you’ll be using. There are several specific advantages you’ll receive when adequately stretching before your workout. A few are:
How does physical therapy involve stretching?It’s important to make sure you’re doing the right kind of stretches before and after your workout. A physical therapist can put together an exercise routine for your specific type of workout. Whether you’re playing a game of tennis, training for a mini-marathon, or walking through the neighborhood, physical therapy can help you make the most of your activities. A physical therapist can guide you regarding which types of stretches are the best for your current physical condition and the type of activities you’re participating in. It’s also important to make sure you’re doing the right exercises in the correct way. You’ll want to make an appointment with a qualified physical therapist to learn what stretches are right for you. Physical therapy can help you make the most of your workouts and improve your overall health. Request an appointment todayThe appropriate stretches can help you improve your overall health. If you are not sure what stretches are the best fit for before and after your workouts, no worries! Our therapists at Wright Physical Therapy are here to assist you with determining the best plan of action when it comes to keeping yourself healthy and in shape. Contact us today to learn more. Sources:
Why is it important to stretch before and after a workout?It helps prepare your body for exercise.
Pre-workout mobility also increases core body temperature and stimulates increased blood flow throughout the body so your tissues will have adequate amounts of oxygen. Meanwhile, stretching after a workout helps you cool down appropriately and reduce tissue tightness and pain.
Is it good to stretch before and after a workout?Stretching before a workout can make your muscles looser and warm up the body, however, stretching after accomplishes both of those benefits while also increasing blood flow which helps with muscle recovery from either an intense or light workout. The best time to stretch is after a workout.
What does stretching do after a workout?Stretching can help reduce the accumulation of lactic acid throughout the body. It also relaxes tense muscles. Stretching Limits Muscle and Joint Strain – Stretching in the correct way can limit the strain on your muscles and joints.
What type of stretching do you do before and after your workout?It's a good idea to do dynamic stretching before a workout, and static stretching after a workout, no matter what kind of exercise you're doing. What you want to vary based on your workout is which muscles you're working, since it's important to warm up the muscles you're actually going to be using.
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Stretching before and after a workout allows for
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