Must you stretch earlier than or after sports activities or train? As physiotherapists, we hear this query on a regular basis. The reply: it relies upon, we have to think about the kind of stretching, the aim to be achieved with stretching and the kind of exercise and/or efficiency.
Let’s first overview the 2 fundamental sorts of stretching methods and the advantages of every:
- Static stretching is a method through which you maintain a low depth stretch place for 30 to 60 seconds for 1 to 4 repetitions
- Dynamic stretching entails transferring part of your physique via a spread of movement. There isn’t any holding of a place.
What’s the aim of stretching?
The general aim of any stretching is to extend mobility of a joint or physique half with a purpose to enhance efficiency and cut back the danger of damage. Present analysis tells us stretching is useful however that various kinds of actions could require various kinds of stretching earlier than or after exercise for optimum efficiency and/or damage prevention
The low down on static stretching
Static stretching may help to elongate muscular tissues and improve joint mobility and vary of movement. For athletes the place flexibility is vital , equivalent to hockey goalies, gymnasts and wrestlers, they might profit from static stretching previous to efficiency to help them in reaching the maximal vary of movement required of their exercise or sport nevertheless there may be additionally proof that static stretching previous to efficiency could negatively influence efficiency, notably decreasing energy and explosiveness and improve total threat of damage.
What about dynamic stretching?
Lengthening muscular tissues via finish vary actions with out holding a stretch contributes to elevated mobility and joint vary of movement whereas additionally getting your blood flowing. Dynamic stretching previous to exercise has been discovered to be superior to static stretching on the subject of maximizing energy. Athletes concerned in sports activities that concentrate on operating and leaping or different explosive kind actions profit essentially the most from the sort of stretching previous to exercise as their muscular tissues will preserve the required pressure to generate optimum drive whereas additionally decreasing threat of damage.
So, do you have to stretch earlier than or after exercise?
Based mostly on present analysis, dynamic stretching is resoundingly really helpful earlier than most actions. To maximise your efficiency and cut back damage, dynamic stretching must be carried out with a cardiovascular warm-up exercise and sport-specific dynamic workout routines. Static stretching and low-impact cardio exercise are most helpful after exercise as a cooldown as the advantages of static stretching equivalent to lengthening muscular tissues and decreasing pressure outweigh the negatives on efficiency and elevated threat of damage.
Total, to finest information your stretching routine consider the calls for of the game or exercise you’re doing and the efficiency wants. Not sure the place to begin or skilled damage prior to now? A Lifemark clinician may help offer you particular workout routines and/or stretches that will help you attain your targets. Try our Places web page to discover a Lifemark clinic close to you or guide on-line to schedule an appointment.
This weblog initially appeared on Lifemark.ca and was written by Krista McIntyre.