Stretching: Before or after exercise?
How stretching is like an ingredient to a recipe
Written by Celine – a 3-min read
We know and always emphasize that keeping active is important, but what about stretching? Should it take a back seat when you are not exercising?
It is important to understand why stretching can help and how to stretch correctly so you will be able to get its intended benefits.
There are two types of stretching: static and dynamic.
Static stretching is when you hold still in a position and place a comfortable pressure on your to elongate. You also hold these stretches for a longer period of time. It is said we should aim for 30~60 seconds for maximum efficacy.
Dynamic stretching is a repeated, controlled motion to stretch a muscle group. This version of stretching aims to warm up the body temperature, increase your heart rate and your blood flow.
The general purpose of stretching is to improve flexibility. Thus, it's always advised to progressively work your way up to achieve desired flexibility for your sports or lifestyle. Just like any other form of movements, control and technique is key to prevent yourself from possible injuries. It is important to make sure you have good muscle control with the amount of flexibility you have. Begin with stretches that require minimum flexibility and progress slowly to your maximum flexibility.
Something to keep in mind,
Stretching ≠ Warm up / Cool down.
Stretching is a tool that can be used as a part of a warm up or cool down.
Warming up the body before your exercise will gradually increase your heart rate, respiratory rate and body temperature. It also allows the required muscles to be activated so that it can increase the efficiency of contraction and relaxation of the muscles. Most importantly, warm ups also prepares ourselves to fine tune movement patterns that contribute to mind and body connection.
If I were to put these theories into practice, it would look something like this:
Today is a leg day and I am aware of how tight my hips are. So, I carefully plan a warm up routine to make sure I am able to properly squat/lunge during my workout.
1 min of jumping jacks for aerobics
1 min of dynamic stretching to focus on my hip area
1 min of clamshell for activation
10 air squats for movement patterns
Notice how stretching is just a part of my warm up? It is one of the many elements I have incorporated in my warm up routine.
Key takeaways for our topic at hand today are–
1) Yes, you can stretch before AND after but keep in mind that stretching ≠ warm up/cool down.
2) You should always begin by understanding what your body needs. And if stretching is required;
3) Find out the purpose by asking a few questions such as, will stretching help you squat better? Will it be beneficial for your course of activity?
4) Lastly, know when to perform static and dynamic stretching as they both serve different purpose respectively.
It is important to understand why stretching can help and how to stretch correctly so you will be able to get its intended benefits.
There are two types of stretching: static and dynamic.
Static stretching is when you hold still in a position and place a comfortable pressure on your to elongate. You also hold these stretches for a longer period of time. It is said we should aim for 30~60 seconds for maximum efficacy.
Dynamic stretching is a repeated, controlled motion to stretch a muscle group. This version of stretching aims to warm up the body temperature, increase your heart rate and your blood flow.
The general purpose of stretching is to improve flexibility. Thus, it's always advised to progressively work your way up to achieve desired flexibility for your sports or lifestyle. Just like any other form of movements, control and technique is key to prevent yourself from possible injuries. It is important to make sure you have good muscle control with the amount of flexibility you have. Begin with stretches that require minimum flexibility and progress slowly to your maximum flexibility.
Something to keep in mind,
Stretching ≠ Warm up / Cool down.
Stretching is a tool that can be used as a part of a warm up or cool down.
Warming up the body before your exercise will gradually increase your heart rate, respiratory rate and body temperature. It also allows the required muscles to be activated so that it can increase the efficiency of contraction and relaxation of the muscles. Most importantly, warm ups also prepares ourselves to fine tune movement patterns that contribute to mind and body connection.
If I were to put these theories into practice, it would look something like this:
Today is a leg day and I am aware of how tight my hips are. So, I carefully plan a warm up routine to make sure I am able to properly squat/lunge during my workout.
1 min of jumping jacks for aerobics
1 min of dynamic stretching to focus on my hip area
1 min of clamshell for activation
10 air squats for movement patterns
Notice how stretching is just a part of my warm up? It is one of the many elements I have incorporated in my warm up routine.
Key takeaways for our topic at hand today are–
1) Yes, you can stretch before AND after but keep in mind that stretching ≠ warm up/cool down.
2) You should always begin by understanding what your body needs. And if stretching is required;
3) Find out the purpose by asking a few questions such as, will stretching help you squat better? Will it be beneficial for your course of activity?
4) Lastly, know when to perform static and dynamic stretching as they both serve different purpose respectively.