When Is It Better To Stretch, Before Or After Exercise?

When a muscle is stretched, the connective tissue becomes more flexible. The muscle does not lengthen, as has come to be believed at some point, but it becomes loosened, loosens. For the same reason, it is not accurate to say that if a muscle is not stretched it will shorten. The truth is that it will remain contracted.

Is it better to stretch before or after exercising?

On this issue there have been opinions for all tastes among physiotherapists and specialists in sports medicine. Currently a certain consensus has been reached that we are going to try to explain.

The general rule is that the best time is after exercising, but there are some nuances depending on the activity you are going to do.

Stretch before exercise

Static stretching is not recommended before playing a sport that requires strength and speed. This type of physical activity requires some tension, not that the muscle is too relaxed. According to studies, static stretches that are held for a few seconds reduce immediate muscle performance.

Stretching before strenuous exercise is also likely to increase the risk of injury, rather than prevent it. During stretching, micro-injuries can occur that turn into pathological tears.

This does not mean that you have to start exercising at maximum intensity without preparation. On the contrary, the warm-up is precise. Warming up means exercising gradually without reaching maximum intensity.

Within the warm-up dynamic stretches can be included , which consist of smooth and controlled movements, which do not reach the limits of static stretching or involve rebounding. In general, you should never jump into action without warming up.

Stretching after exercising

Stretching after exercise also depends on the effort exerted. After a running session, for example, you can do extensive static stretches to improve long-term mobility. However, stretching is not proven to prevent injury.

You should refrain from doing static stretching after sports practices that have taken the muscle to the limit, such as strenuous strength training (weights, climbing, machines, etc.), speed or jumping. When the maximum of the muscles has been demanded, it is likely that micro-tears have been produced that can be aggravated when stretching.

These micro-tears are the cause of soreness, but they also contribute to muscle growth.

It’s best to give your muscles a rest after intense workouts and postpone stretching until the next day.

Pros and cons of static and dynamic stretching

Static and dynamic stretches have both advantages and disadvantages.

Dynamic stretching

This type of stretch is especially suitable for warm-up. The muscles are better supplied with blood and are loosened by smooth, springy movements with approximately 10 to 15 repetitions (no bouncing).

Profits

• They promote the interaction of different muscle groups.
• They improve blood circulation.
• Briefly increase range of motion, relieve tension, pain, and stress.
• They prepare the body for high intensities and complex movements.
• They slowly increase the pulse and prepare for intense exercise.
• They support a more precise subsequent execution of the exercises.

Disadvantages

• Stretching too hard, even dynamically, can increase your risk of injury and reduce your maximum force. You must try never to reach the limit of pain.

In which sports are dynamic stretching recommended?

• Machine training and weight lifting.
• Strength and speed sports such as soccer, sprinting, cycling, athletics.

Static stretching

Static stretches stretch and hold your muscles in one position for at least 20 seconds. They can be done after training, but not after strenuous exertion or when the muscles are sore. Stretching can make the situation worse.

Profits

• They improve mobility and range of motion.
• It prevents the stiffness of the muscles and connective tissues that can reduce agility and promote contractures that cause back or neck pain.

Disadvantages

• After stretching, the muscle loses responsiveness. It is not a big problem if you are not looking for maximum performance.
• Stretching before exercising can make the muscle more prone to injury.

In which sports are static stretching recommended?

• Dance, gymnastics, yoga, pilates.
• Martial arts like karate or taekwondo.

The 5 rules for stretching well

• Continue to breathe normally while stretching so your muscles get enough oxygen.
• Do static stretches slowly, never jerkily or rebound.
• Don’t stretch your muscles in case of injuries, muscle aches, or after strenuous exercise.
• Stretch but without crossing the limit of bearable pain.