Most of us do not stretch enough. Even if we do, we barely stretch for 2 minutes after 45 min to 60 min long workout. Stretching is the last thing we want to indulge into post workout. However, it is important to note that stretching increases flexibility, improves blood flow in the body, reduces risk of injuries among a host of other benefits. So what is the correct approach- stretching before or after workout?
Let’s dig into this deep
There are two types of stretching:
- Dynamic Stretching: It is an active stretching with controlled movement. This is said to improve athletic performance if done as a warm up prior to workout
- Static Stretching: This is the most popular form of stretching. Under this stretching, you hold a position for 20 seconds or more in order to elongate your muscles. This is an effective form of stretching for athletes & generally done post workout.
We all perform warm/dynamic stretching before workout since it offers a host of benefits such as :
- Increases range of motion
- Improves athletic performance
- Reduces chances of injury
- Improves blood flow
Have you ever done static stretching for 5 minutes or more post workout? I am sure a lot of us do stretch post intense exercise session in order to overcome soreness that may arise the next day. However stretching has no impact on minimizing soreness. However, it does offer the following benefits:
- Improve your flexibility
- Get better posture.
When you stretch you may feel discomfort initially. You should focus on stretching & holding your position for 20 seconds to 1 minute. Static Stretching prior to workout is said to reduce the performance.
Fascia stretching & muscle growth
Muscle fascia is a layer of fibrous connective tissue which surrounds individual muscles. In fact, fascia limits muscle’s ability to expand in size. You should strive to do Fascia stretching after working set. For example you may lower the weights on dumbell fly & hold to count of 10. This will enhance muscle fullness. This can provide muscle flexibility & boost muscle hypertrophy( to know more about hypertrophy, please see my blog)
