There are 2 foremost methods of stretching – which one it’s best to select will depend on what you would like your body to do.

Picture this: You've just woken up and rolled off the bed. Your feet hit the ground, and your legs stick out. They are in total agony – that yesterday's race really comes back to haunt you.

And you then remember you forgot to stretch before and after your run. This is definitely the explanation why you might be so frightened today. Or is it?

We've all heard in regards to the importance of stretching before and after exercise. But does it really matter? Here's what the science says.

What is stretching?

There are many differing types of stretching, but two are probably the most common. Static and dynamic stretching.

Static stretching involves moving a muscle (or muscles) right into a stretched position and holding it for a Short period of time – Often anywhere between 15 and 90 seconds.

A typical example of that is placing your heels on the bottom while bending forward to the touch the bottom with a straight knee to stretch your hamstring muscles.

Meanwhile, Dynamic stretching This involves moving your muscles and joints backwards and forwards through the available range of motion.

Common examples include swinging your legs backwards and forwards, side to side, or swinging your arms in circles.

Stretching before exercise

The foremost reasons people stretch before exercise are to extend flexibility, improve performance and reduce the chance of injury.

While we all know how you can draw. Increases flexibilityBut its effect performance And injury is less clear. But let's see what the evidence says for every.

flexibility

Both static and dynamic stretching increase flexibility, although static stretching seems to do higher A slightly larger effect.

Short-term static stretching stops you. Sympathetic nervous system (your fight or flight system), which reduces your toughness. Muscles and tendons. This makes you more flexible straight after you stretch.

In the long run, it's thought to extend the length of static stretching to make you more flexible. Your muscles and tendons Or just by making you More tolerant of stretching pain.

performance

When it involves improving performance, it should rely on the form of physical activity you might be doing.

If you're going to be moving your body through a wide range of motion — like gymnastics or dancing — then improved flexibility after stretching will likely end in higher performance.

On the opposite hand, research has shown that stretching can. Deteriorating performance Up to five% in maximal strength and power-dependent activities, reminiscent of shot put and powerlifting.

This could be attributable to the decreased nervous system function we mentioned earlier, making it harder in your muscles to generate force.

However, significant deformations occur only when stretching. More than 60 seconds. Stretching for lower than 60 seconds affects performance minimally (about 1%).

On the opposite hand, dynamic stretching increases. Muscle temperature And the speed at which your nerves Send messages to your muscles.which might improve muscle performance.

Dynamic stretching is shown. Add a small amount of strength and power.. This could make it a greater option before activities which are performed explosively, reminiscent of running, jumping, lifting weights or playing a team sport.

Injury and pain

When it involves reducing injury, it's unclear whether stretching before exercise is helpful.

Many studies have shown stretching. There is no effect. But a lot of them take a look at the effect of stretching on every kind of injuries, which can not show its true effect.

For example, a broken arm from a tackle can be grouped with a calf strain, nevertheless it seems logical that stretching carries the next risk of calf muscle strain than a broken arm.

Oh A recent review explored the results of stretching on quite a lot of injuries and located that static stretching can reduce the chance of muscle, but not tendon, injuries. To date, there isn’t any evidence that stretching will reduce the chance of bone fractures and speak to injuries.

There is little research on whether dynamic stretching alone can reduce the chance of injury. A study It has been shown that dynamic stretching can improve joint stability, which might reduce the chance of joint injuries (reminiscent of ankle sprains). But more research is required to attract any conclusions with confidence.

Many people also stretch before exercise to assist prevent post-workout muscle soreness. nevertheless, Research has shown Stretching before exercise has no significant effect on post-exercise muscle soreness.

Stretching after exercise

The foremost reason people stretch after exercise is to enhance recovery and reduce muscle soreness. The commonest approach is static stretching.

However, much like stretching before exercise, research doesn’t indicate stretching after exercise has subsided. Muscle damage or pain.

It can be beneficial. Really intense stretching can damage your muscles.which might make muscle pain worse. But this is just not a continuing finding, and it might only occur to some people.

However, stretching happens. Promote relaxation. Gentle stretching could be a superb method after an intense exercise session.

So, what do you have to do?

Maybe a scarcity of stretching isn't the explanation you were sore after your run. Your legs are probably hurting since you ran as much, or more, than you normally would.

But that doesn't mean you shouldn't stretch.

Available evidence suggests that performing some dynamic stretching before exercise will increase flexibility and improve your performance, whether you're planning to run, play a team sport, or lift weights.

Static stretching could be great if you would like to increase your flexibility, just don't do it before an intense workout. And after exercise, some gentle static stretching might help move the body right into a more relaxed state.