Learn when to stretch and how to do it safely before and after exercise for optimal flexibility and injury prevention.
Stretching before exercise can make you more flexible, improve joint range of motion, and feel good.
It is recommended to warm up with light aerobic activity before stretching, followed by static and dynamic stretching.
Resistance training can also be an effective way to increase flexibility and range of motion without the need for traditional stretching.
Stretching after exercise is okay, but it should be light and not cause pain to prevent injury.
Static stretching before sports can help reduce muscle and tendon injuries during explosive movements.
Stretching can be beneficial for improving flexibility, range of motion in the joints, and overall well-being. According to David Behm, a researcher in human kinetics, stretching after a light warm-up exercise is recommended. The warm-up can consist of activities like jogging, walking, or cycling for five to ten minutes, followed by static and dynamic stretching. However, stretching before exercise may not be necessary for everyone, as resistance training can also help improve range of motion.
Behm suggests that light stretching after exercise is acceptable as long as it is done without causing pain to prevent injuries. Static stretching before sports activities can help reduce muscle and tendon injuries, especially before engaging in explosive movements. The advice on stretching before or after exercise has been inconsistent due to varying study results, but Behm emphasizes that the key is to listen to your body and adapt the stretching routine based on individual needs and activities.
