Do you have to 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 contemplate the kind of stretching, the objective to be achieved with stretching and the kind of exercise and/or efficiency.
Let’s first evaluate the 2 predominant kinds of stretching methods and the advantages of every:
- Static stretching is a method wherein you maintain a low depth stretch place for 30 to 60 seconds for 1 to 4 repetitions
- Dynamic stretching entails shifting part of your physique by means of a variety of movement. There isn’t a holding of a place.
What’s the objective of stretching?
The general objective of any stretching is to extend mobility of a joint or physique half so as to enhance efficiency and scale back the chance of damage. Present analysis tells us stretching is useful however that several types of actions could require several types of stretching earlier than or after exercise for optimum efficiency and/or damage prevention
The low down on static stretching
Static stretching might help to elongate muscular tissues and enhance joint mobility and vary of movement. For athletes the place flexibility is vital , comparable to hockey goalies, gymnasts and wrestlers, they might profit from static stretching previous to efficiency to help them in attaining the maximal vary of movement required of their exercise or sport nevertheless there’s additionally proof that static stretching previous to efficiency could negatively impression efficiency, notably lowering energy and explosiveness and enhance general danger of damage.
What about dynamic stretching?
Lengthening muscular tissues by means of 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 sort actions profit essentially the most from this sort of stretching previous to exercise as their muscular tissues will preserve the required stress to generate optimum pressure whereas additionally lowering danger of damage.
So, do you have to stretch earlier than or after exercise?
Based mostly on present analysis, dynamic stretching is resoundingly really useful earlier than most actions. To maximise your efficiency and scale back damage, dynamic stretching needs to be carried out with a cardiovascular warm-up exercise and sport-specific dynamic workout routines. Static stretching and low-impact cardio exercise are most useful after exercise as a cooldown as the advantages of static stretching comparable to lengthening muscular tissues and lowering stress outweigh the negatives on efficiency and elevated danger of damage.
General, to greatest information your stretching routine take into accounts the calls for of the game or exercise you’re doing and the efficiency wants. Uncertain the place to begin or skilled damage prior to now? A Lifemark clinician might help offer you particular workout routines and/or stretches that can assist you attain your targets. Try our Areas web page to discover a Lifemark clinic close to you or ebook on-line to schedule an appointment.
This weblog initially appeared on Lifemark.ca and was written by Krista McIntyre.