For those annoying aches and pains that pop up on occasion—a tight back muscle or an ITB syndrome flare-up—15 minutes with a basic TENS unit (or … According to conventional wisdom, training a muscle that still feels sore will only delay the recovery process and put the brakes on muscle growth. That's why stretching and strengthening your back and abdominal muscles are important not only for treating low back pain, but also for helping to prevent a recurrence of the problem. From increased flexibility, to improved circulation, regular stretching has lots of positive effects on the body. Even though toxins and lactic acid can accumulate in your muscles, they are different types of substances, and are not affected by stretching in the same way. Nicholas Victory is a personal trainer with nutrition, athletic, supplement, weight loss and general health improvement knowledge and certifications. This will help you return to the gym much sooner, which results in faster muscle growth. advertisements are served by third party advertising companies. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse A stretching and strengthening regimen should target the back, abdominal, and buttock muscles. Expect to feel tension while you're stretching, not pain. … According to some, the act of exercising causes a lactic acid build up, which can lead to muscle damage. You use resistance in loaded stretching to force a muscle to stretch. "Muscle & Strength magazine" writer Doug Lawrenson states that stretching can be divided into seven categories: ballistic, dynamic, active, passive, static, isometric and proprioceptive neuromuscular facilitation, or PNF. Dynamic, active, passive and static stretches employ a smooth stretching motion that relaxes muscles and prevents fatigue. In one study, scientists recruited a group of 51 student athletes and split them into two groups [ 12 ]. And in another study from 2014, participants who took ice baths for 10 minutes after exercise reported the lowest levels of pain and muscle soreness when asked to stretch. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Conversely, a decrease in muscle soreness is not always indicative of less muscle damage. Each stretch you execute should be held between seven and 15 seconds after reaching the point of maximum stretch. This means that you could only be using a third of your bicep when you do a curl if you don’t stretch prior, whereas if you do stretch before the curl you are now using 90 percent of your bicep. Loaded Stretching Exercises. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. According to the American Council on Exercise, stretching is an integral component of fitness and should be a part of any workout program. There are many mistakes a person can make -- devote too much time to stretching, stretch incorrect muscles or groups, stretch at the wrong time or skip a stretch altogether. An example of this type of stretch would be to lie on your back and have a partner place his shoulder underneath your knee and push your leg toward your chest. You then flex your hamstring and push against the resistance provided by your partner. When you stretch, your body recruits more muscle fiber. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance. How does it help? Weak back and abdominal muscles can cause or worsen low back pain. All of these factors will affect your body physically and physiologically. 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