According to the health website Health, improper stretching techniques can reduce the effectiveness of workouts and increase the risk of injury.
RikkiLynn Shields Hannigan, a physical therapist in the US, says that different types of stretching are needed at different times to help the body achieve its best condition.
Choose the right type of muscle relaxant
Stretching before exercise should be dynamic stretching. Stretching after exercise should be static stretching. Each method serves a different purpose.
Dynamic stretching prepares the body for exercise. Static stretching helps the body recover after exercise. Proper application helps muscles function efficiently and reduces the risk of injury.
If you're short on time, prioritize warming up before exercising. Warmed-up muscles will function better and more stably.
Stretching is a familiar step in the workout process, but not everyone does it correctly. Photo: AI
The benefits of stretching before exercise
Before exercise, muscles are not warmed up, so their flexibility is low. Static stretching at this stage can reduce exercise performance.
Dynamic stretching is a suitable option before exercise. Common movements include arm rotations, leg kicks, lunges while moving, knee raises in place, and light jogging. These movements help increase blood flow to the muscles. Range of motion is noticeably improved. The body is better prepared for subsequent activities. Warm-up time should last from 5 to 10 minutes for optimal results.
Benefits of stretching after exercise
After exercise, the muscles have warmed up and become more flexible. This is a suitable time to perform static stretching.
Static stretching requires holding a position for 30 to 60 seconds. The body should be relaxed throughout the holding time. The muscle groups that have just been involved in the movement need to be fully stretched.
Maintaining static stretching after each workout helps increase flexibility over time. The body cools down gradually after exercise. Muscle recovery is more efficient. Muscle stiffness and soreness after exercise are also significantly reduced when done correctly.
Notes when performing stretching exercises
The body may experience a feeling of tightness when stretching muscles. If pain occurs or you have a history of injury, you should consult your doctor. This helps ensure safety and minimize risks during exercise.