Static Stretching vs. An increase in stretch tolerance after a static stretch may mask pain that would normally result in muscle guarding during an injurious activity. Better safe than sorry. Res Sports Med . Dynamic stretching is therefore well-suited as part of a warmup routine prior to intense athletics, be it weightlifting, sprinting, sports, etc. Some of the primary effects of static stretching are decreased muscle tension and increased muscle relaxation making it an ideal activity for use as a cool-down Static stretching has been shown to be most effective after exercise since the research shows this can reduce muscular power prior to exercise. DYNAMIC Stretching. 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. Hence why an indoor cycling class like Soul ends with stretches. Which is basically stretching muscles and joints for a duration without movement. There are 2 types of stretching - Static stretching and dynamic stretching, and each of these has a time and a place to be done. 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. There's static stretching, dynamic stretching, passive stretching and more, and different types are better suited for separate times of your workout. Dynamic (active) stretches are now recommended for warm-ups, over the traditional static stretch. Read More Essentially there are two types of flexibility to understand. Healthy stretching afterwards is to sensibly use guidelines to avoid tears, pulls or strains. 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. Dynamic Stretching. 4. We all know how important it is to stretch before a workout session since it helps in stimulating your movements, warming up your body, and preparing it for the exercises you are about to perform safely. There are some essential benefits of stretching and cooling down after your workout. Gradually bringing down heart rate. Static stretching is best reserved for use after the athletic event, post-workout, or on off days. In simple terms static flexibility is the maximum range a joint or series of joints can extend to. This range, if not already at maximum tolerance can be improved through a conditioning program of static stretching. The Australian Sports Commission recommends static stretching for the cool down. Studies pertaining to the overall benefits of stretching have mixed results. "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. Another study, which included a more substantial stretching element, suggested an increase in long-term strength resulting from stretching after exercise. 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. A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. Modern fitness trainers will tell you this, as the benefits of stretching are being taught more widespread now in any good personal training course . After a workout the muscles have been contracting at a high intensity and stretching helps them to get back into their original resting length. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance. ... Static Stretching. Stretching should be a part of your well-balanced workout routine, given the same importance as strength and cardiovascular training. 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. Static stretching is simply stretching … Helps relieve post-exercise aches and pains. Stretching may result in microtrauma to the muscle predisposing it to injury. 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.) Stretching is beneficial for your health because it improves flexibility, mobility, and posture. 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. 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. So if you like your static stretching like I do, fear not. Studies about the benefits of stretching have had mixed results. Okay, we know not to do static stretches before exercise or in lieu of a warm – up. Most people are familiar with static stretching. Static stretches can also be helpful when they are not associated with exercise or on “off” days when you will not be participating in your regular workout plan. 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. But there are some benefits of stretching that might just make you want to add it to your routine. 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. 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. The Benefits of Stretching. Static stretching is what most people are probably familiar with; stretching a muscle without movement. Stretching after working out is a highly recommended practice. Dynamic stretching is an effective routine to put into your warm-up, but don’t eliminate static stretching from your workout! In light of recent research studies, a paradigm shift from static stretching to dynamic stretching initiated. Implementing static stretching after exercise lengthens and brings more elasticity to your muscles. Dynamic Stretches A dynamic stretching routine involves active movements that stretch your muscles and push their range of motion without holding a position. 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 . Stretching before and after training is thought to minimise this damage. STATIC STRETCHES AFTER EXERCISE. If You have had a recent muscle injury, then it is suggested to first do static stretching prior to engaging in active stretching! However, most studies show that stretching increases flexibility. 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. Stretching doesn't effect muscle elasticity during eccentric activity which is when most injuries occur. After some heavy cardio, the first thing most of us want to do is to grab that chair or just lie down. Stretching During Exercise. A cool down after exercise just means you gradually bring you heart rate back down to … Stretching cold muscles can strain ligaments and tendons. Also, stretching has some surprising health benefits you might not be aware of. The two most common types of stretches are dynamic and static stretching. Improves posture. 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. 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. A multitude of similar studies discovered an increase in performance with dynamic warm ups. This is called “order of effect.” This study showed that stretching before or during exercise has a chronically weakening effect. Unfortunately, if you do that, the lactic acid in your muscles will build up and you will suffer from it. 7 Benefits of Stretching After Workout. Static stretching after an activity will also help improve your flexibility and prevent injury. There are many benefits of stretching after a workout. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout. Stretching is one component of fitness that a lot of us find way too easy to skip. Preventing DOMS. Dynamic stretches are movements that you do with control to prepare your muscles and ligaments for the exercises that you will be doing next ().These stretches should be used as part of your warm up routine before doing your regular workout. 2008;16(3):213–231. Static stretching is more effective at correcting the body’s posture after the body is warm, which is why the proper time for this is after a workout. Delayed Onset Muscle Soreness (DOMS) occurs 24-48 hours after exercise. While some studies indicate stretching can help, other studies show that stretching before or after exercise has little benefit. Even though static stretching has many benefits, it’s not the best way to warm up. Before stretching on your off days, make sure to warm up your muscles with a few minutes of walking to get the most out of your stretches. Static stretching is wonderful for using after you finish exercising. Lot of active stretching exercises requires strength and stability. It’s safer to do static stretches after a … Improving Posture 3. Static stretching is to gently move a joint or a muscle to its full extension and to hold for up to 30 seconds. But the benefits of stretching after exercise are also plentiful. Benefits of static stretching have been seen in athletes who engage in it after their exercise routine, however. Of course, you should always consult your physician or physical therapist before trying any new stretches or adding stretching … The first type is called static flexibility. Static stretching … After your exercise, you should still perform static stretches as part of your cool down. It is thought to be due to microscopic tears in the muscle. Stretching to dynamic stretching routine involves active movements that stretch your muscles and joints a. 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