Friday, June 21, 2024

When is the very best time to stretch?


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 think about the kind of stretching, the aim to be achieved with stretching and the kind of exercise and/or efficiency.

Let’s first assessment the 2 most important kinds of stretching strategies and the advantages of every:

  • Static stretching is a way during which 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 a variety of movement. There isn’t a 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 as a way to enhance efficiency and scale back the danger 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 may also help to elongate muscle tissues and enhance joint mobility and vary of movement. For athletes the place flexibility is essential , resembling hockey goalies, gymnasts and wrestlers, they could profit from static stretching previous to efficiency to help them in reaching the maximal vary of movement required of their exercise or sport nonetheless there may be additionally proof that static stretching previous to efficiency could negatively impression efficiency, significantly decreasing energy and explosiveness and enhance general danger of damage.

What about dynamic stretching?

Lengthening muscle tissues by 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 in the case of maximizing energy. Athletes concerned in sports activities that target operating and leaping or different explosive sort actions profit essentially the most from this kind of stretching previous to exercise as their muscle tissues will preserve the required rigidity to generate optimum drive whereas additionally decreasing 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 ought 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 resembling lengthening muscle tissues and decreasing rigidity outweigh the negatives on efficiency and elevated danger of damage.

Total, to greatest information your stretching routine take into accounts the calls for of the game or exercise you might be doing and the efficiency wants. Uncertain the place to start out or skilled damage prior to now? A Lifemark clinician may also help offer you particular workout routines and/or stretches that will help you attain your objectives. 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.

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