How important is stretching? |
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Stretching is what we all do naturally after a period of inactivity. When we wake in the morning, we always subconsciously stretch ourselves and we probably don’t even register that we do it or wonder why it’s so natural for us to do so. We actually enjoy a good stretch as it improves muscle elasticity and flexibility to make us feel more comfortable and ready to start the day. This article will explore the act of stretching at workout time. Where exercise is concerned, there is much debate about how beneficial stretches are, and even the experts are undecided. Let’s have a closer look at the facts surrounding stretching before, after and during exercise.
The benefits of stretching
Regular stretching has been linked to improving certain aspects of your performance, flexibility levels and improved energy levels. Regular stretching will also allow you to recover more quickly before your next workout session.
Here are a few more benefits you may get from regular stretching sessions.
• Reduce tension within your muscles
• Increased circulation through the body
• Reduction in DOMS (delayed onset of muscle soreness) after each workout
• Increased range of movement at joints
• Regular stretching will help lengthen your muscles and lead to an improved posture
Types of stretches
There are many different ways to stretch and each kind has its own benefits, advantages and disadvantages…
Static Stretches
These are probably the most commonly used stretches and as the name suggests are performed when you remain physically static. A static stretch is when you hold tension in the muscle for between 10 – 30 seconds without any movement or bouncing.
The verdict
Experts consider this type of stretch less beneficial for improving the range of movement around joints, but they are considered to have a positive impact for your posture due to the ability to lengthen muscles. However, static stretches should not be performed directly before you work the muscle, as this could greatly reduce muscle performance.
Active Stretches
This type of stretch is similar to static stretches, but when you actively repeat a stretch for 5 – 10 repetitions, moving in and out of the stretch at 2-5 second intervals.
The verdict
The movement together with the stretch improves the range of motion so therefore Active stretches are thought to be beneficial prior to an aerobic workout.
Ballistic Stretches
Ballistic stretches use the momentum of movement and bouncing to stretch the muscles. They usually include a full range of movement to prepare the muscles for a tougher, explosive workout.
The verdict
Ballistic stretches are great for preparing your muscles for an intense workout but they should only be carried out with supervision from a trainer (or if you are an athlete who knows how far to stretch the muscles safely). There is an increased risk of injury due to the force of the movements and this could actually lead to muscular and nerve damage if inexperienced.
Dynamic Stretches
Dynamic stretches involve moving through a stretch in a smooth, controlled manner. The same movement is repeated for at least 10-12 times. Professional sports athletes tend to use dynamic stretches and include them within their warm up. It improves flexibility and recently it’s become the highly favoured type of stretch with sports professionals.
The verdict
The smooth controlled movements are done within your flexibility range so this reduces the risk of damage when compared to ballistic stretches. Rather than just lengthening the muscles like a static stretch, the range of movement used aids flexibility and can prime the muscle groups you are about to use in your workout.
The best time to stretch
There is only limited research to suggest that static stretching offers much benefit pre a resistance workout, as the force a muscle can produce can be reduced for up to an hour after performing a static stretch. Other forms of stretching however are great to prime the muscles and range of flexibility, but these are only thought beneficial prior to an aerobic-workout.
The great news is that all reports suggest that it is beneficial to stretch your muscles post workout.
Summary
Stretching can be a real help and have a positive impact on your training. Your daily lifestyle will also benefit especially as we get older and the natural elasticity within our muscles decreases. As with most exercises we must ensure we perform stretches using the correct techniques.
So if you don’t already stretch then what better time to start including stretches into your workout. Depending on whether you are about to do an aerobic workout or a resistance workout, follow these guidelines:
Aerobic workouts
Generally if you are doing an aerobic workout then it is recommended that you incorporate stretches before and after your work out:
Warm up > Stretches > Workout > Cool down > Stretches
Resistance workouts
For a muscle building workout it is recommended that you only stretch after your workout to return your muscles back to their original length, remove lactic acid build up and aid muscle comfort:
Warm up > Workout > Cool down > Stretches
Tags: exercise, Exercises, fitness programme, stretch, stretches, stretching
The benefits of stretching
Regular stretching has been linked to improving certain aspects of your performance, flexibility levels and improved energy levels. Regular stretching will also allow you to recover more quickly before your next workout session.
Here are a few more benefits you may get from regular stretching sessions.
• Reduce tension within your muscles
• Increased circulation through the body
• Reduction in DOMS (delayed onset of muscle soreness) after each workout
• Increased range of movement at joints
• Regular stretching will help lengthen your muscles and lead to an improved posture
Types of stretches
There are many different ways to stretch and each kind has its own benefits, advantages and disadvantages…
Static Stretches
These are probably the most commonly used stretches and as the name suggests are performed when you remain physically static. A static stretch is when you hold tension in the muscle for between 10 – 30 seconds without any movement or bouncing.
The verdict
Experts consider this type of stretch less beneficial for improving the range of movement around joints, but they are considered to have a positive impact for your posture due to the ability to lengthen muscles. However, static stretches should not be performed directly before you work the muscle, as this could greatly reduce muscle performance.
Active Stretches
This type of stretch is similar to static stretches, but when you actively repeat a stretch for 5 – 10 repetitions, moving in and out of the stretch at 2-5 second intervals.
The verdict
The movement together with the stretch improves the range of motion so therefore Active stretches are thought to be beneficial prior to an aerobic workout.
Ballistic Stretches
Ballistic stretches use the momentum of movement and bouncing to stretch the muscles. They usually include a full range of movement to prepare the muscles for a tougher, explosive workout.
The verdict
Ballistic stretches are great for preparing your muscles for an intense workout but they should only be carried out with supervision from a trainer (or if you are an athlete who knows how far to stretch the muscles safely). There is an increased risk of injury due to the force of the movements and this could actually lead to muscular and nerve damage if inexperienced.
Dynamic Stretches
Dynamic stretches involve moving through a stretch in a smooth, controlled manner. The same movement is repeated for at least 10-12 times. Professional sports athletes tend to use dynamic stretches and include them within their warm up. It improves flexibility and recently it’s become the highly favoured type of stretch with sports professionals.
The verdict
The smooth controlled movements are done within your flexibility range so this reduces the risk of damage when compared to ballistic stretches. Rather than just lengthening the muscles like a static stretch, the range of movement used aids flexibility and can prime the muscle groups you are about to use in your workout.
The best time to stretch
There is only limited research to suggest that static stretching offers much benefit pre a resistance workout, as the force a muscle can produce can be reduced for up to an hour after performing a static stretch. Other forms of stretching however are great to prime the muscles and range of flexibility, but these are only thought beneficial prior to an aerobic-workout.
The great news is that all reports suggest that it is beneficial to stretch your muscles post workout.
Summary
Stretching can be a real help and have a positive impact on your training. Your daily lifestyle will also benefit especially as we get older and the natural elasticity within our muscles decreases. As with most exercises we must ensure we perform stretches using the correct techniques.
So if you don’t already stretch then what better time to start including stretches into your workout. Depending on whether you are about to do an aerobic workout or a resistance workout, follow these guidelines:
Aerobic workouts
Generally if you are doing an aerobic workout then it is recommended that you incorporate stretches before and after your work out:
Warm up > Stretches > Workout > Cool down > Stretches
Resistance workouts
For a muscle building workout it is recommended that you only stretch after your workout to return your muscles back to their original length, remove lactic acid build up and aid muscle comfort:
Warm up > Workout > Cool down > Stretches
Tags: exercise, Exercises, fitness programme, stretch, stretches, stretching