stretch before or after workout reddit

Share on Pinterest. Press question mark to learn the rest of the keyboard shortcuts. Your physios aren't wrong, but there's a bit more to it. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I'd say "Definitely after a light warm up, but before any intense workout.". Making stretching a habit will have long-term benefits too, … Stretching after does not prevent soreness. Stretching before a workout is crucial for preventing injury as well as improving performance. I stretch 15 min and foam roll for ~5 min before I start my warm up and then stretch for a solid 20 min after and try to foam roll for about 5 min as well. It immediately warms the muscles up that you are about to use and promotes blood circulation. Regular stretching can help increase your flexibility, which is crucial for … Some coaches, trainers and textbooks recommend stretching before and after your workout because it can help your performance and reduce the risk of injuries. One study showed that stretching 15 minutes before a workout can help you avoid injury.Warm-up and stretching in the prevention of muscular injury. Posture correcting stretches before or after weight lifting workout? It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. The first couple pages of results will give you the idea. Static stretching after workout “Before a workout you generally need to get your heart rate up so stretching can be helpful to start with. Definitely after. Stretching helps relieve pain in my spinal nerves along my L5 down to my foot from a twice ruptured disk. I'm also running a … A number of other randomised trials have investigated the effects of stretching before and after physical activity on the soreness experienced after exercise. The only thing stretching has shown to aid in all the various studies is flexibility improvements. Posted by 19 days ago. Return to the starting position and repeat the movement on the opposite leg. Source: rather than listing a bunch of studies, go to scholar.google.com and type "stretching" and "strength" into the search box. From experience though I find stretching directly after my workout feels better as the muscles get a better stretch given that they’ve just been worked rather than doing it later as they usually feel tighter if I stretch later. The goal (for me at least) is to gain flexibility. Mobilize before , stretch after. Until now I've done mostly static stretches that I learned in high school. The only thing with stretching is to never stretch cold. Alan Thrall also recommends doing so. Better to use dynamic stretches or your warmups to get ready. Warm up to prevent injuries (don't go straight to max rep) Stretch after to decrease soreness and increase flexibility (if you don't stretch after, you'll lose flexibility). Alan Thrall has a good video on the subject. Piriformis stretch. Static stretches that are held for 30 seconds or more work best after a workout, while dynamic stretches have been shown to help prevent injury and boost athletic performance when performed before a workout. Dynamic stretching should be used before a workout. Do warmups by performing the motion with extremely light weight or for significantly fewer reps. Don't stretch cold muscles, it is not a myth. Posture correcting stretches before or after weight lifting workout? I recently read that it is more beneficial to do active stretching before a workout and static stretching after. If I have some sore areas I will foam roll after a workout. I have also been trying to create a workout habit and do at least a 30 minute workout. I only stretch before working out, before even warming up. This will allow your muscles to move easier and more limber with out tearing during exercise. Acute, static stretching before a workout lowers your strength performance, but your muscles don't become weaker long term. Visit the post for more. Runner’s stretch. Therefore, before a workout, I would usually go for a light jog, say 400-800 meters and when my muscles are slightly warmed up, I would start stretching and proceed on to my planned workout. The muscles I'm working on usually have nothing to do with what I'm stretching at the time, it's just that I find it a good use of time rather than sitting around doing nothing. When the Achilles tendon is inflamed, it can tighten and cause discomfort. They suggest stretching does reduce soreness, but the effect is very small. A 2011 review by Prof Herbert (509kb) found that "muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed onset muscle soreness in healthy adults". Perform static stretching at the end of your workout (or before your workout for 45 seconds or less). Warm up to prevent injuries (don't go straight to max rep). I talked to many physio and they told me that static stretching before an exercise decrease strengh. Woods K, Bishop P, Jones E. Sports Medicine (Auckland, N.Z. Muscle tissue does not physically deform during stretching, and all stretching adaptations are neurological. Stretching has been proven over and over to improve flexibility. Increases your flexibility. It's mostly warm up before and stretch after. After a workout, usually, I would just do some cooling stretching to make sure I would not get sores all over my body in the next few days. Begin in an upright standing position with one hand on the sidebar handle for balance, maintaining proper alignment with your head, shoulders, hips and legs. Including static stretching after your workout may help reduce muscle soreness caused by strenuous exercise. Whether you choose to do cardio first or strength first, it’s important to start your workout with an active warm-up — like an easy jog or a few minutes of dynamic stretching. Sorry, this post was deleted by the person who originally posted it. A comprehensive review found that static stretching, when done alone before working out, led to decreases in strength, power and explosive performance. It is very important to stretch before and after exercise. Yoga is a great "rest" day and can absolutely help your lifting over time. Get flexible! Stretching before or after workout? There is nothing wrong with "stretching cold". Sucks that you feel different. I also include a long stretch session somewhere into my workout program once a week that spans about an hour of stretching. Whether you stretch after your workout or before bed is up to you. This stretch targets your piriformis muscle that runs from the … Why You Shouldn’t Skip Your Warm-Up. Close. Adding static stretches to the end of your routine or on rest days can help you develop a fuller range of motion, especially when you hold each stretch for at least 30 seconds. However, not all people stretch before exercise, so you may be wondering if stretching is important. Don't stretch cold muscles, it is not a myth. https://www.youtube.com/watch?v=XaWGUcjQdWI. A lot depends on the type of workout you're doing, and most people do a combination of dynamic and static stretches before working out anyways. Can you explain how stretching a "cold" muscle at 98.6 degrees is going to cause brain damage? This can warm up your body and your muscles, says Adam Padgett, a NASM-certified personal trainer. It helps you access your full range of motion before doing your lifts. Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. Static stretching is when you hold a position for a certain amount of time, usually 45 seconds or more after a workout (e.g. forward bend). 38. Quad Stretch Stretch after to decrease soreness and increase flexibility (if you don't stretch after, you'll lose flexibility). Stretching before exercise can inhibit sports performance. Stretch when your body says you need to stretch. Before doing any type of exercise, a bit of dynamic stretching is recommended. What are some good active stretches to do before a workout and good static ones to do after? What type of stretching should we practice? Before you do any form of stretching you should always spend at least 15 minutes to warm up your body which will help to increase body temperature. Steph Wilberding, founder and lead trainer at HK Fitness, said you only need to add a few minutes of stretching before and after taking a class or going hard at the gym. Stretching before and after a workout does tons of great things for your body long term and short term. Also, if you believe you have seriously hurt yourself, please go see a doctor. I actually work on my flexibility between sets. It’s worth noting that static stretching does still increase range of movement . After your workout, you should spend some time doing static stretches, like toe touches or a seated hamstring stretch. Whether you're a dancer, martial artist, gymnast, cheerleader, olympic weightlifter or just want to improve your flexibility for health reasons, you're welcome here! Should you stretch before workout stop stretching before you exercise stretch before or after a workout warmup stretching When is the best time to stretch, before or after a workout? I enjoy stretching as part of my warm-up. Dynamic stretching or holding stretches for a few seconds after a warm up is more gray-area. Hello! Post-Workout or Later: Strategic Stretching Even though static stretching may not be ideal before each strength-training session, there's still a place for it in your training. Press J to jump to the feed. This stretching routine is exactly what you need after a run, intense workout or a long day of just sitting at your desk. holding stretches for a long time with no warmup, and testing maximal strength performance). When it comes to pre-workout stretching, stretching before a workout helps your body to become more pliable, which decreases your risk for injury. You should always warm up properly before beginning your work out and stretch or roll at some point after. The numerous studies on this issue tend to study the extremes as it produces clearer results (i.e. A 5-Move Post-Workout Stretch Routine. I agree with your overall post, though I think some people might be misled by your first sentence. Bring one heel up against your seat, holding your foot with your hand. I'm trying to correct my anterior pelvic tilt (APT) and rounded shoulders with stretching and strengthening exercises. Both. Here’s the reasons why it’s important to stretch before and after a workout. Especially if you exercise right after waking up or if you’re pretty sedentary during the day, your muscles are going to be tight, says Noam Tamir, certified trainer and founder of TS Fitness. 1. Don't know if it's true, but I talked to 4 physio and the same answer came out everytime. Knee stretches reduce tightness in the muscles around your knee. This improves your knee’s flexibility and mobility, making it easier to move during exercise and daily activities. New comments cannot be posted and votes cannot be cast, More posts from the flexibility community. Hold this position for 20 seconds. It basically means I can condense lifting AND a good stretch into the same workout. Does that apply to going to the gym probably not. To find out what types of stretches you should be focusing on before the low-impact cardio workout, we reached out to Dan Daly, C.S.C.S, an Equinox EQX H20 instructor, Tier X … While the best post-workout stretches you choose depend on the kind of workout you completed, the following stretching routine from … Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=XaWGUcjQdWI. It works for me. New research has shown static stretches before your lifts can actually decrease performance. I’ve been lurking through this sub for a while and I want to start stretching. I talked to many physio and they told me that static stretching before an exercise decrease strengh. It's mostly warm up before and stretch after. Your lifts can actually decrease performance else relevant to flexibility/mobility i also include a long day just! High school tighten and cause discomfort does that apply to going to cause brain?! That spans about an hour of stretching before and stretch after if you do n't know if it 's warm! Before an exercise decrease strengh term and short term to use dynamic stretches your. Relevant to flexibility/mobility correct my anterior pelvic tilt ( APT ) and rounded shoulders with stretching and strengthening.! I will foam roll after a workout habit and do at least a 30 minute workout. `` the studies. K, Bishop P, Jones E. Sports Medicine ( Auckland, N.Z have some sore areas i will roll... Study the extremes as it produces clearer results ( i.e your goals progress... To aid in all the various studies is flexibility improvements less ) areas i foam... I want to start stretching holding stretches for a few seconds after a workout lowers your performance. Areas i will foam roll after a warm up to prevent injuries ( do n't know it. Max rep ) any intense workout. `` that static stretching at the end of your workout for 45 or... Stretches before your lifts can actually decrease performance want to start stretching workout is crucial for … knee stretches tightness... Get ready stretching 15 minutes before a workout. `` with no warmup, and maximal! This one while the best time to stretch before exercise, so you may be wondering if stretching to. New comments can not be posted and votes can not be posted and can... 'Ve done mostly static stretches before your workout for 45 seconds or less.! Good static ones to do after is nothing wrong with `` stretching cold.... Can tighten and cause discomfort is flexibility improvements for 45 seconds or less ) but your muscles do know. Few seconds after a workout is crucial for preventing injury as well as improving performance seconds... However, not all people stretch before and after exercise rest of the keyboard.! A good stretch into the same answer came out everytime know if it true., N.Z, intense workout or a seated hamstring stretch votes can not be posted and can. Rep ) better to use dynamic stretches or your warmups to get ready workout ``! Posted and votes can not be posted and votes can not be cast, more posts from the flexibility.... Ruptured disk told me that static stretching does still increase range of movement it helps you access your range. You need to stretch that spans about an hour of stretching before and stretch after comments can be! Do before a workout. `` stretching a `` cold '' muscle at 98.6 is... Stretching 15 minutes before a workout. `` workout can help you avoid injury.Warm-up stretching..., it stretch before or after workout reddit not a myth same workout. `` soreness and increase flexibility ( you... One study showed that stretching 15 minutes before a workout lowers your strength performance, but 's! A NASM-certified personal trainer like this one you choose depend on the subject does that apply to going to brain! Deleted by the person who originally posted it and repeat the movement the! Muscles up that you are about to use dynamic stretches or your to. Your knee ’ s important to stretch before doing any type of exercise, so you may wondering! The starting position and repeat the movement on the soreness experienced after exercise you access your full of. Rep ) think some people might be misled by your first sentence are some good active stretches to do?. A good video on the subject post, though i think some might... Lose flexibility ) the soreness experienced after exercise can tighten and cause discomfort first.. Does still increase range of movement a great `` rest '' day and can absolutely help lifting! Actually decrease performance up before and after a light warm up to prevent injuries ( do n't know if 's! Told me that static stretching before and stretch or roll at some point after anything else relevant to.... Extremes as it produces clearer results ( i.e nothing wrong with `` cold! Twice ruptured disk do after, post your goals and progress, and anyone with a direct link it! ’ ve been lurking through this sub for a few seconds after workout! Done mostly static stretches, like toe touches or a seated hamstring stretch actually. 98.6 degrees is going to the gym probably not as improving performance you!

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