Hey friends! If you’ve just started your fitness journey, you’ve probably questioned when and how to incorporate stretching into your workout routine. Is it better to stretch before or after working out? What type of stretches should you do? I’ve been learning the value of different types of stretches as I’ ‘ve been on my fitness journey for a while now. Knowing when and how to use each may make a huge difference in your exercises since they each have their own time and place. So, grab your yoga mat and let’s explore pre- vs. post-workout stretching.
Pre-Workout Stretching: The Warm-Up Dance
When it comes to pre-workout stretching, think of it as your warm-up dance. You wouldn’t start dancing vigorously without a few moves to get your groove on, right? The same principle applies here as well.
- Dynamic Stretching
This should be your primary focus before working out. Dynamic stretches are all about controlled movements. They help get your blood flowing, gradually increasing your heart rate, and body temperature while preparing your muscles ready for action. Next time when you do pre-workout stretches, try something like leg swings, arm circles, or high knees. These are like the opening act of the workout – setting the stage for what’s to come.
- Active Stretching
Active stretches involve engaging the muscles you’re targeting while stretching them. For example, walking lunges are a great way to warm up and begin strengthening your muscles.
- Isometric Stretching
This technique is to contract muscle group (s) against resistance or an immovable object. Imagine pushing against a wall to stretch and activate your chest and shoulder. This method engages and primes specific muscle groups effectively.
Before we move on to the post-workout stretches, it’s essential to touch on why static stretching might not be your best choice before exercise. This is because prolonged holding of a position during static stretches would lengthen the muscles which can temporarily reduce muscular strength and power. This will affect your exercise performance which makes it less than ideal when you’re about to exercise. Instead, save static stretches for your post-workout cool-down.
Post-Workout Stretching: The Cool-Down Ritual
It’s time for the cool-down routine after your workout. Post-workout stretching aims to promote flexibility, relaxation, and recovery.
- Static Stretching
These are your classic “hold-and-breathe” stretches which you hold a position for a certain amount of time. They can improve flexibility, lessen muscular tension, and help with recovery. Excellent examples include the standing quad stretch or seated hamstring stretch.
- PNF (Proprioceptive Neuromuscular Facilitation) Stretches
This stretching method involves a combination of stretching and contracting the targeted muscle group. It’s usually done with a partner, though it can also be done alone as well. To perform PNF stretching, start by gently stretching the targeted muscle group for about 10-30 seconds. Next, push against a partner or use your resistance to contract the same muscle group and hold it for 6-10 seconds. After the contraction, try to increase the range of motion by relaxing the muscles and repeating the stretch.
For the best results, repeat this process 2-4 times. PNF stretching can be highly effective in improving flexibility, but it’s crucial to go slowly and carefully, especially if you’re new to it.
- Yoga Stretches
Including yoga positions in your post-workout routine can be a game-changer. Not only do they enhance flexibility, but also encourage balance and relaxation. A few popular yoga stretches are Downward Dog, Child’s Post, and the Cobra.
- Foam Rolling
Although it’s not a traditional stretch, foam rolling is an excellent self-myofascial release technique. It eases tense muscles, reduces muscle soreness, and improves overall recovery.
The Golden Rule for Pre- vs. Post-Workout Stretching
So, when should you use pre- vs. post-workout stretching? The golden rule is simple: Your go-to pre-workout stretching routine should include dynamic, active, or isometric stretching. They warm up your body, activate your muscles and prepare you for a successful workout.
Post-workout, it’s all about static stretching, PNF, yoga poses, and even some foam rolling. This cool-down routine helps you recover, relax, and improve your flexibility.
Remember, there’s no one-size-fits-all answer to the pre- vs. post-workout stretching dilemma. It depends on your workout goals, exercise type, and individual needs. So, try both and find out which works best for you. And don’t forget to listen to your body – it often knows best!