Whether you should stretch before or after a workout is one of those debates that have been going on for years and years, with passionate proponents on both sides. It’s an argument that no can seem to find the right answers to. It’s kind of like deciding which superhero universe you prefer (Marvel or DC?), choose whichever one works for you.
Some trainers say that stretching before a workout is the right thing to do as it wakes up sleeping muscles in order to avoid injuries. Some say stretching cold muscles before a workout is dangerous as it can cause injuries as well, so stretching afterward is the best way to go.
So, what exactly is true? Should you stretch before or after? Do both? Or should you just throw in the towel and not stretch at all?
Let’s delve deeper into the years-long debate to find out some answers.
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Start Moving
The root of the problem lies in static stretching. While doing static stretches such as touching your toes can improve flexibility and posture, it’s not the best thing to do before a workout. Research has shown that doing static stretches before exercising can actually negatively affect physical performance.
Read: Is Your Pre-Workout Stretch Holding You Back?
So, what should you do instead? The answer is dynamic warm-up stretching. In contrast to static stretches, which we hold while in the same position for 30 seconds, dynamic warm-ups mimic the movements of your actual workout. For instance, we can see runners perform dynamic stretches before sprinting, such as walking lunges, hip circles, butt kicks, etc. in order to activate the targeted muscles groups commonly used in running.
During dynamic stretching, your muscles aren’t held in one place but are moving, which makes it the perfect warm-up stretching to do before a workout.
Read: Got Tight Shoulders? Loosen ‘Em Up with These Stretches!
Post-Workout Stretching
So, what about static stretching afterward? Experts give the green light for this one! Since after a good workout session, your muscles are all warmed up and buzzing, they are also more pliable which makes them more open to static stretching.
Stationary stretches involve stretching out one muscle group at a time and holding a position for 20-30 seconds. Static stretching is used to decrease neural stimulation in the muscles and promote relaxation. This makes them a great stretch routine to try after having completed your exercise.
Bonus Read: A Beginner’s Guide to Stretching
Your Best Bet
The best thing to do is stretching both before and after your workout. But it is important to keep in mind how you stretch. Dynamic stretching before your workout is ideal for improving performance. While static stretching afterward can help relax the muscles.
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