When Should I Stretch?

There are many differing thoughts going around today on stretching. How do we know what is the best way and when is the best time to stretch? Should it be done before or after exercising? How long should it be held and how many repetitions? These are all valid questions and concerns. There are correct and incorrect methods of stretching, and here is some criteria for you to get the most out of your stretching.

First, why stretch? Stretching not only increases flexibility, but this can also decrease your risk for injury. Stretching corrects your posture by lengthening tight muscles, which often causes a person added discomfort and pain. Many people do not know that stretching also increases blood flow and nutrients to muscles; this can also decrease soreness in muscles and actually increase the things that muscles need to operate optimally. Another benefit for stretching is for your mind. Stretching helps you to relax mentally and emotionally; we probably all know someone who holds stress in their neck or their back muscles. Stretching also increases muscle range of motion and the muscles’ capability to gain strength. All of these benefits work in sync to increase our wellbeing both physically and mentally.

Should we stretch before or after a workout? Stretching before exercise is more for preparing the body for exercise and increasing its core temperature. Stretching after exercise is the best time to stretch for increasing flexibility and making those real gains that we are usually aiming for. At this time our muscles and tissues are warmed up ready for stretching. In searching many current articles, the consensus is to stretch dynamically before and statically after a workout in order to receive your optimal benefit safely.

Dynamic stretching is stretching with movement. Examples are arm circles, leg swings and butt kicks. Static stretching is what most people think of when they hear the word stretch; holding a stretch 15 to 60 seconds for two or three reps to each muscle area.

Lastly, when you are stretching after exercise, never stretch to a painful stretch, and never bounce during a static stretch. This is a good time to focus on stretching those specific sore muscle areas during your static stretching.

The best overall stretching and exercise program begins with dynamic stretching and ends with static stretching. A good stretching program does not need to be lengthy, but done in the right order at the right time. This, added to your regular exercise routine, should decrease your risk for injury and increase the vital nutrients your muscles may be missing out on without a stretching routine. This will also increase your circulation (and nutrients) and correct overall posture, decreasing pain in your muscles. Happy stretching!

#health