- Do you really need to stretch before and after a workout?
- Is It Better to Stretch Before or After a Workout?
- Do You Need To Stretch Before And After Exercise?
- An exercise scientist explains what everyone gets wrong about stretching
Do you really need to stretch before and after a workout?
From weekend warriors to elite athletes, stretching before exercise is a common practice but how much do you really need to do?.come
Shawn Arent , director of the Center for Health and Human Performance at Rutgers University, explains why you shouldn't stretch before you start your workout. Following is a transcript of the video. Shawn Arent: Total myth that you're gonna get injured if you don't stretch before your workout. What you want to do is you want to warm up before your workout, but it doesn't mean you want to stretch before you're working out. I'm talking static stretching, you know, where it's kind of that bend over, touch your toes, hold it, stretch your quads, things like that.
Nick Ng has been writing fitness articles since , focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in and has been a certified fitness coach with the National Academy of Sports Medicine since Some coaches, trainers and textbooks recommend stretching before and after your workout because it can help your performance and reduce the risk of injuries. However, numerous research studies has shown that some types of stretching can enhance your workout while others do not improve or reduce your athletic capabilities.
For some, stretching in addition to a workout seems like the cherry on top of a sundae—a nice touch, but not necessary. Or maybe you think that touching your toes for a few seconds after a treadmill session is plenty. Turns out when and how you stretch your muscles can make or break your fitness goals. Stretching before a workout is crucial for preventing injury as well as improving performance. One study showed that stretching 15 minutes before a workout can help you avoid injury. Warm-up and stretching in the prevention of muscular injury. Sports Medicine Auckland, N.
And to make matters a little more confusing, the benefits of stretching can be used in three different phases:. These help you warm up and loosen up, preparing your muscles and joints for the strenuous activity of weightlifting. You can work the muscles that do the opposite action of the one you are stretching to create the stretch. Ballistic stretching is popular among athletes, but not ideal for the average person. This intense stretching method uses bouncing movements to push your body beyond its normal range of motion. Static stretches are performed slowly and gradually but the ballistic method stretches muscles much farther and faster.
Is It Better to Stretch Before or After a Workout?
Sometimes all you want to do is get your workout over and done with. And in the spirit of getting out of the gym or off the running trail as soon as possible, it can be tempting to skip out on stretching altogether.
Do You Need To Stretch Before And After Exercise?
Back to Exercise. From weekend warriors to elite athletes, stretching before exercise is a common practice but how much do you really need to do? Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach. Some activities, such as gymnastics, require more flexibility than others, such as running. Static stretch : stretching a muscle to the point of mild discomfort and holding that position, typically for at least 30 seconds or longer. Proprioceptive neuromuscular facilitation PNF : methods vary, but typically PNF involves holding a stretch while contracting and relaxing the muscle.
Many people stretch when they exercise or play sport. The reasons for stretching are diverse. Most people think stretching makes them more flexible. Some believe stretching reduces the risk of injury, reduces soreness experienced after exercise, or enhances sporting performance. Optimists think stretching does all these things. But do we really need to stretch when we exercise? And does stretching increase flexibility, reduce the risk of injury, reduce soreness and enhance sporting performance?
How to stretch before running
An exercise scientist explains what everyone gets wrong about stretching