Before working out? After working out?… When should I stretch?

Even stretching isn't always the best exercise.
Warming up is essential.
Stretching is static stretching..
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Photo = Getty Images Korea.

There was a time when stretching before a workout was considered the standard practice. However, starting a few years ago, the saying that stretching after a workout is better began to circulate.

Stretching can help prevent injuries by increasing flexibility and expanding the range of motion of joints. However, conflicting advice has caused confusion.

Dr. David Bem, who studies human kinesiology at Memorial University of Newfoundland in St. John's, Eastern Canada, recently AP Advice was given via communication on when and how to stretch safely and effectively.

▼Warm-up before stretching▼
The Science and Physiology of Flexibility and Stretching The Science and Physiology of Flexibility and Stretching Dr. Bem, the author of ), says that while stretching is almost always good, it is better to warm up first. He suggests light aerobic exercise, such as jogging, walking, or cycling, for 5 minutes to 10 It is recommended to do it for about a minute.

Photo = Getty Images Korea.

 

 

Next, perform static stretching, which is the traditional method of assuming and holding a posture. Then, you can perform activity-specific dynamic stretching to warm up your muscles with repetitive movements, such as leg raises.

Dr. Bem says that one minute is the 'optimal' time to perform static stretching without feeling fatigued by muscle group.

▼Expanding the Definition of Stretching▼
Should you always stretch before exercising? If it is traditional stretching, that is not necessarily the case.

If asked, "Should you increase your range of motion? Should you have better flexibility?", Dr. Bem replied, "Yes," adding, "Because it helps prevent injuries. It is also beneficial for your health. However, you do not need to stretch for this."

For example, resistance training (weight training) can be an effective form of stretching. Performing chest presses using barbells, dumbbells, or equipment increases the range of motion for the deltoids and abdominal muscles, so there is no need to stretch beforehand. The method involves starting with light weights to warm up, and then increasing the weight during training.
“Unless you are a gymnast, a figure skater, or a golfer who requires a large range of motion during the swing, there is no need for separate stretching,” says Dr. Bem.

There is no need to stretch first, even when running lightly. You can simply warm up by jogging slowly and then increase your speed.

Photo = Getty Images Korea.

▼Avoid excessive stretching that causes pain▼
Light stretching after exercise is fine. However, it is dangerous if you overdo it to the point of feeling pain. This is because your muscles are warm at that point, so pushing yourself too hard increases the risk of injury.

Foam rollers can aid in muscle recovery and have been shown to increase range of motion as well as provide stretching benefits.

▼It is good to do static stretching before sports▼
Dr. Bem says that doing static stretching before a sport helps reduce muscle and tendon injuries.
“If you plan to engage in explosive activities that use muscles and tendons, such as explosive movements, changes of direction, agility, and sprinting, doing static stretching can make you stronger,” he said.

It is also important to stretch both sides equally. Lack of flexibility on one side can lead to injury.

▼Why the Confusion About Stretching?▼
Numerous studies over the years have advised either recommending or prohibiting pre-workout stretching. It is inevitable that conflicting research results regarding the same issue will be confusing. It is pointed out that this is because some studies did not reflect real-world situations or were designed with elite athletes in mind rather than the general public.

“If you were Usain Bolt, it would make a difference. But for the rest of us, it doesn’t.”