Some people find that they need to stretch before or after starting an exercise program. But experts suggest something else.
Before you start jogging or sitting, start doing this first stretches to prepare your body for the intense activity ahead.
Thus, you will avoid injuries and boots. After you finish your program, stretch again. But these must be different from the first ones.
“Previous research has shown that static stretching before exercise can reduce our athletic performance,” says the orthopedic surgeon. Gregory Gilot, MD, From the Cleveland Clinic. “This may be the origin of the myth that we shouldn’t stretch before exercise. However, in this study, the reduced performance lasted only a few minutes and did not affect people’s long-term strength or endurance.”
More recent studies have “debunked” this myth.
Stretching before exercise
Extensions fall into two categories. Mainly in dynamics, which are warm-up exercises for the muscles, and in static exercises, which “stretch” the muscles after intense gymnastics, which are “tight”.
So, before starting the exercises, you should do the dynamic stretching exercises correctly. Don’t “stretch” your muscles when they’re cold. Instead, do exercises that will relax your muscles and joints.
Jumps in place with simultaneous opening of the arms and legs, knee or leg extensions (forward and back respectively) and small circular movements of the head, but without reaching and stretching the muscles, are some dynamic stretches that will warm you up and prepare your body.
“Your stretching routine should be based on your fitness level and the activity you do. Some exercises are not for everyone,” notes Dr. Gilot.
Stretching after exercise
Be sure to stretch your muscles after your workout while they’re still warm. Do flexion exercises on all sides of the body, thus avoiding injuries and strains.
“Static stretching after exercise helps stretch (stretch) your muscles and loosen your joints,” says Dr. Gilot explains. “A strong, flexible joint is less likely to be damaged.”
After the workout, hold a static stretch for 30-60 seconds for each muscle. Remember to breathe, relax more and send more oxygen to the muscles.
However, even in this case, you should not exceed the limits of your body. “Even warm muscles can become strained by overstretching,” warns the expert.
What if I don’t lie down at all?
Stretching is an underrated part of fitness. “Without stretching, the muscles gradually tighten,” explains Dr. Gilot. “Short, stiff muscles are more likely to be injured. The little time you gain by not stretching can leave you worse off than before, and you can’t (or don’t want to) exercise for weeks.”
“Stretching helps relieve symptoms of osteoarthritis,” she continues. “Exercise combined with stretching is a great way to keep your joints healthy.”
When should I not do these things?
While stretching can be done at any time of the day when done right, there are times when you should avoid it, even if you’re stuck in your office chair.
If you have an injury and feel pain somewhere in your body, do not try to relieve yourself by lying down.
Stretching an injured tendon or muscle can make the injury worse. Instead, rest and ice the painful area. If symptoms are severe, you should see a physical therapist who will guide you through individualized exercises and stretches.
Also, avoid exercise if you have recently had surgery. After surgery, you must first be given the OK by your doctor to return to a normal exercise program, and then begin lighter-intensity exercise