Res Sports Med . But the benefits of stretching after exercise are also plentiful. This is called “order of effect.” This study showed that stretching before or during exercise has a chronically weakening effect. Static stretching can effectively reduce the risk of injury and is best to do after exercising to loosen muscles when they're at their most pliable. Static stretching is to gently move a joint or a muscle to its full extension and to hold for up to 30 seconds. Thanks to advances in functional understanding of how the body moves, fitness experts are proposing that you should be taking stretch-breaks during your exercise session. The first type is called static flexibility. Static stretching after an activity will also help improve your flexibility and prevent injury. Delayed Onset Muscle Soreness (DOMS) occurs 24-48 hours after exercise. After a workout the muscles have been contracting at a high intensity and stretching helps them to get back into their original resting length. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout. There are some essential benefits of stretching and cooling down after your workout. One of the primary goals of a cool-down after exercise is to help the body relax and return to a steady state of rest. One study by Yamaguchi & Ishii in 2005 found significant increase in leg extension power after a bout of dynamic stretching when compared to static stretching. Static stretching is best reserved for use after the athletic event, post-workout, or on off days. People stretch to warm up before exercise, but recent studies have shown that slow, or ‘static’ stretching on its own has a number of benefits, especially for older people. After your exercise, you should still perform static stretches as part of your cool down. In simple terms static flexibility is the maximum range a joint or series of joints can extend to. "Stretching at the end of the cool-down phase, after exercise when your muscles are still warm, helps to maintain long-term flexibility benefits," Knudson says. Gradually bringing down heart rate. The Benefits of Stretching. Modern fitness trainers will tell you this, as the benefits of stretching are being taught more widespread now in any good personal training course . Static Stretching vs. Benefits of static stretching have been seen in athletes who engage in it after their exercise routine, however. An increase in stretch tolerance after a static stretch may mask pain that would normally result in muscle guarding during an injurious activity. Stretching During Exercise. Better safe than sorry. Studies about the benefits of stretching have had mixed results. Benefits of Cooling Down and Stretching After Exercise If you typically skip the warm up and cool down period after working out, then you are missing out on some exercise benefits. Stretching may result in microtrauma to the muscle predisposing it to injury. Improving Posture Stretching before and after training is thought to minimise this damage. Unfortunately, if you do that, the lactic acid in your muscles will build up and you will suffer from it. Dynamic Stretches A dynamic stretching routine involves active movements that stretch your muscles and push their range of motion without holding a position. Studies pertaining to the overall benefits of stretching have mixed results. Static stretching is still a safe and healthy way to lengthen muscle groups but has actually been found to decrease athlete’s sport’s performance if engaged in prior to physical performance. Healthy stretching afterwards is to sensibly use guidelines to avoid tears, pulls or strains. Dynamic stretching is therefore well-suited as part of a warmup routine prior to intense athletics, be it weightlifting, sprinting, sports, etc. If You have had a recent muscle injury, then it is suggested to first do static stretching prior to engaging in active stretching! Static stretching is wonderful for using after you finish exercising. The benefits are temporary and your muscles return to their original length within an hour after a stretch, yet stretching makes your muscles more tolerant of being stretched when you do it consistently over time and this enhances joint range-of-motion. Stretching cold muscles can strain ligaments and tendons. ... Static Stretching. While some studies indicate stretching can help, other studies show that stretching before or after exercise has little benefit. Implementing static stretching after exercise lengthens and brings more elasticity to your muscles. 7 Benefits of Stretching After Workout. 3. Most people are familiar with static stretching. It’s safer to do static stretches after a … Stretching is beneficial for your health because it improves flexibility, mobility, and posture. DYNAMIC Stretching. Of course, you should always consult your physician or physical therapist before trying any new stretches or adding stretching … Dynamic (active) stretches are now recommended for warm-ups, over the traditional static stretch. It is thought to be due to microscopic tears in the muscle. Static stretching is beneficial for the many reasons outlined above, plus increasing flexibility and preventing injuries such as muscle tears but after your workout as part of your cooldown . The idea of stretching before exercise likely began in the 60s and 70s, when experts believed that static stretches--the kind where you extend your muscles to the point of discomfort and hold them there way for several seconds (toe-touches, knee bends, shoulder holds, etc.) After some heavy cardio, the first thing most of us want to do is to grab that chair or just lie down. Lot of active stretching exercises requires strength and stability. In a recent review, David Behm and colleagues elucidated that simply putting the static stretching within a warm-up that also includes dynamic activity after the static stretch both increases range of motion and decreases injury potential without subsequent deleterious effect on performance 10. Also, stretching has some surprising health benefits you might not be aware of. In light of recent research studies, a paradigm shift from static stretching to dynamic stretching initiated. Hence why an indoor cycling class like Soul ends with stretches. Helps relieve post-exercise aches and pains. So, it was thought that static stretches should be saved for after a workout, when your muscles are warmer and you're more flexible. Like what I discussed earlier, exercise can shorten and tighten your muscles. Static stretching has been shown to be most effective after exercise since the research shows this can reduce muscular power prior to exercise. Which is basically stretching muscles and joints for a duration without movement. Dynamic stretching is an effective routine to put into your warm-up, but don’t eliminate static stretching from your workout! There are many benefits of stretching after a workout. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains. With dynamic stretching, the benefits of stretching before exercise include firing up your nervous system so that your body is ready to start lifting some heavy weights without snapping like a rubber band. Dynamic Stretching. But there are some benefits of stretching that might just make you want to add it to your routine. Read More STATIC STRETCHES AFTER EXERCISE. Having stretching as a part of your routine can help to prevent injuries, help to prepare the body for exercise and it helps after exercise to prevent muscle stiffness. 4. Stretching after working out is a highly recommended practice. Okay, we know not to do static stretches before exercise or in lieu of a warm – up. Stretching doesn't effect muscle elasticity during eccentric activity which is when most injuries occur. Another study, which included a more substantial stretching element, suggested an increase in long-term strength resulting from stretching after exercise. 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