Benjamin Horning DC – Laguna Hills CA Chiropractor

Stretching is a fundamental part of any fitness routine. However, the timing of stretching has become an evolving topic over the years. What’s better pre-workout stretching or post-workout stretching? Find out below for the real scoop. You’re Chiropractor Near Me has got you on this one.

The Problem with Pre-Workout Stretching

For a long time, stretching was recommended as a necessary warm-up before any physical activity. When we think of stretching, we usually think of static stretching. Static stretching is when you hold a stretch in the same position for a while. The idea was to prepare the muscles for the upcoming exertion and prevent injury. Surprisingly, stretching studies show that static stretching before a workout can have the opposite effect.

Pre-workout static stretching causes your muscles to relax too much. They also become less responsive during exercise. It can also reduce blood flow to your muscles, which can decrease your performance. Furthermore, stretching cold muscles can lead to injury.

The Benefits of Post-Workout Stretching

It’s better to do static stretching after working out as it has numerous benefits. The reason is after a workout, your muscles are warmed up and looser. This makes stretching more effective and reduces the chance for injury. Here are some reasons why post-workout stretching is better:

1. Improved Flexibility: Warm muscles are easier to stretch. This can lead to increased flexibility and joint range of motion.
2. Muscle Relaxation: Stretching after a workout helps to decrease tension in the muscles that have been working hard.
3. Increased Blood Circulation: Post-workout stretching increases blood flow to the muscles, which aids in recovery and reduces muscle soreness.

What to do Before a Workout Then?

It’s best to do Active Stretching, also known as dynamic stretching. It is a type of stretching that involves moving parts of your body and gradually increasing reach, speed of movement, or both. It is done before workouts and is particularly beneficial for warming up the muscles to their working temperature, stretching them and making them flexible for the upcoming physical activity.

Here are some key characteristics of active stretching:

1. Movement-Based: Unlike static stretching where you hold a stretch, active stretching involves movement. This could be as simple as swinging your arms back and forth or kicking your legs out in front of you.
2. Muscle Activation: Active stretching not only stretches the muscles, but also activates the muscles that you will use during your workout. This helps to prepare them for the upcoming activity.
3. Warm-Up: Active stretching is an excellent way to warm up the body before a workout. The movements increase blood flow to the muscles and joints, which can help to prevent injury.
4. Sport-Specific: Often, active stretches are sport-specific, meaning they prepare the muscles for the movements they will perform during the activity.
5. Improves Performance: Research has shown that active stretching can enhance muscle performance and power output, making it a preferred choice before workouts.

Conclusion

While both pre-workout and post-workout stretching have their place, it’s clear that the doing pre-workout active stretching and post-workout static stretching offer more benefits and are less likely to lead to injury. As a Laguna Hills CA Chiropractor I believe in empowering my patients. Proper stretching can really help in preventing injuries.