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kingoggi6
When to stretch
I am a little confused when it comes to me to stretch. I don't know if it is more important to stretch before exercise or after exercise or both. Also why is it so important for me to stretch?
Asked by kingoggi6 - 4 answers - 21 weeks 6 days ago
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scousemouse78
May i start with some 'text book' answers... There are two phases of a workout when an individual stretches. Prepatory stretches during a warm up - these are static and held for approximately 10 seconds. These are performed alongside dynamic stretches before the main bulk of a session.
Also developmental stretches post-workout. These are carried out after the main effort and are held for anything from 30 sec - 2 minutes each. They can either be static, passive (PNF - proprioceptive neuromuscular facilitation) where you are assisted by a partner or apparatus.
Some studies have shown there is no benefit of pre-exercise stretching. However I have done it since the first day of exercise so it is habit, and i DO feel a benefit. Whether that is purely psychological and a placebo effect i dont know but i would always get a client to stretch before.
Post exercise you must always stretch. The muscles have contracted and shortened as a result. Therefore the stretching is to return these fibres to normal and prevent any future injury through over-tightening.
Submitted 21 weeks 4 days ago by scousemouse78sldc
The latest studies show that pre exercise stretching is of no benefit, some even show that there is an increased risk of injury, the theory is that it causes muscle inhibition of the stretched muscle.
Most people stretch pre exercise out of routine, and there is a big psychological component to this.
I personally do dynamic stretches prior to exercise with a good warm up, and do passive stretches post exercise.
Submitted 21 weeks 4 days ago by sldcscousemouse78
sounded pretty similar to the first answer....
Submitted 21 weeks 3 days ago by scousemouse78jim_transue
Warm up "stretches" really shouldn't be stretches at all, just "working out the kinks". I have found yoga's sun salutations to be useful. Other exercises that generally increas metabolism and move the joints are good too.
Stretching for flexibility should only come after a workout. The muscles should be as warm possible. Tired muscles resist less too. If you hold the stretch for 20 seconds, then you can usually relax into a deeper stretch for another 10 or so.
This is my experience.
Submitted 21 weeks 19 hours ago by jim_transue