Karl Reicken, Coordinator of Performance Testing at the National Training Center, explains the latest research on static stretching and provides some surprising insights. It can be good to nap after exercising because it helps repair tissue and speeds recovery. Heidi Klum, stretching after a workout Photo: REX We all have different requirements when it comes to stretching, determined largely by our adopted posture and the activities that we choose to engage in regularly. Gentle walking and stretching after a workout will help keep those waste products from … You know stretching and mobility work have a ton of benefits. Can Too Much Stretching Be Bad?. It’s almost like an instinct. So after your next workout, don’t be in a hurry to head home to shower. Stretching before your workout decreases your risk of injury, and stretching after helps to lengthen and relax stressed muscles and promote recovery. Oh hi! So when it comes to preparing for a workout, focus on warming up the body rather than simply stretching muscles. It can also lead to burnout, but this doesn't mean stretching is bad for the average person looking for … After all, there is only so much training the body can handle at once. I thought that yoga and stretching were healthy, but I didn’t realize that I was actually overdoing it and creating serious problems in some of my tissues. Fitness Truths: stretching, good or bad? Do them immediately after your aerobic warm-up and as soon as possible before your workout. It's a bad idea to stretch a cold muscle and the results are not as good. The muscles are thoroughly warmed up and more pliable. It will grow and crave those 3,000 calories weather good or bad. Focusing simultaneously on multiple challenging, yet unrelated, endeavors makes it difficult to improve skill at any of them. light stretching before your workout is good as long as your body is warmed up first. In addition, stretching is great stress relief and helps improve mindfulness and mind-body connection. If you’re interested in learning more, read on to find the top 10 reasons to stretch after a workout! Yeah, good squat session yesterday!” Stretch after. Sometimes we do it right after we wake up, sometimes throughout the day. But don’t stretch intensively before lifting. "These hormones include adrenaline and dopamine," a.k.a. You should take a cold shower always opposed to those who say going for a hot shower is more beneficial since its probably not. However, both organizations also urge caution about its potential negative effects. It doesn’t matter. When you've pushed your body harder, exercised longer or performed some type of new resistance training, you'll probably feel at least a bit of soreness in the following days. This mild burn is what we call good pain and is the basis of the popular phrase, "No pain, no gain." )But you still need to have a game plan when it comes to what stretches you should be doing, how you should be doing them, and what stretches and techniques to avoid. Stretching after you exercise with a personal trainer is one of the best ways to improve your health and reduce post-workout pain. You may be tempted to stretch those muscles to ease some of that pain, but that could be a waste of time. "It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions," says physical therapist David Nolan of Massachusetts General Hospital. 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. Some coaches, trainers and textbooks recommend stretching before and after your workout because it can help your performance and reduce the risk of injuries. Don’t listen to the nonsense about tearing your muscles by stretching. Fatigue after a good, strenuous workout is also a sign that the exercise is pushing the limits of the athlete’s physiology, but it too should not be excessive. Stretching once today won't magically give you perfect flexibility. “After you work out, the hormones in your body that make you feel good are usually peaking," Dr. Brahmbhatt explains. Do not resume a rigorous workout, because of the risk of further injury to the sore muscles. Undoubtedly, some specific stretching techniques are good for specific purposes … but quite different from the stretching goals that most people actually have in mind, if they have any clear goals at all. Massage is another way to reduce soreness. If you have the time, you will get better results stretching after a workout. After the tentative walk down the stairs leaving the gym after a leg session, we’ve all experienced the love/hate cycle of performing basic tasks the day after, or even the day after the day after leg day: Gets out of bed: “Ow, my legs. I used to stretch at night and did not get anywhere with it. Stretching isn’t about doing the splits; it’s about priming your body to move in ways you love. Perhaps the most contested aspect of warm ups is stretching. When you're stressed or just finished up a hard workout, jumping into a warm shower seems natural and helpful. And because your body is returning to a relaxed state, stretching after exercise is simply a feel-good way to end your workout. This pain should be short-lived and resolve soon after the activity ends. Scientific evidence aside, stretching feels good. There are many different types of stretching, and through the years, many have fallen in and out of fashion with experts. ... Once you consistently hit 3,000 calories. Stretching after a workout is equally important as it will reduce muscle soreness as well as help to get your muscles back to their original length. But stretching is probably not good for the reasons most people are stretching — not much good, anyway, and certainly not much in any ways anyone has figured out how to measure. My body did not feel good if I didn’t stretch, AND I was fidgety while trying to … At the end of a grueling workout, the thought of soaking in a Jacuzzi or a hot bath may seem ideal. I recommend stretching after exercise or even at nonexercise times—for example, stretch in the middle of an eight-hour day sitting at your desk—instead of the typical stretch-before-you-work-out strategy that many employed for years. For some, stretching in addition to a workout seems like the cherry on top of a sundae—a nice touch, but not necessary. Stretching before and after any kind of exercise is really important because it helps to warm up the muscles you are about to work on, preventing injury. Stretching a … Depending on the type of exercise you do, a short rest may be essential. Your muscles and joints are much warmer and lubricated after a workout than they are before one (even if you warm up), which means you'll get more out of your stretches at this time. Stretching before exercise can be bad for you, ... are good for many athletes. Massaging the muscles and promoting proper muscle relaxation will help keep muscle contractions down to a minimum. Stretching isn't just for your warm-up: Try these five post-workout stretches to round out your cool-down and end your workout strong. My practice and my stretching were bordering on compulsive. Stretching alone before a workout or an event is probably not beneficial and may impair performance for some sports and activities, including weightlifting. You deserve it, after all. For guys following my Shredded workout program, I strongly advise taking the time to stretch after your workout. Walking, stretching and general daily activities can help reduce soreness and speed up healing. For example, do 5-10 mins of running, rowing or x-trainer to get your muscle warm, then stretch. You'll need to do it over time and remain committed to the process. A good warm up can improve your performance and reduce your risk of injury, and a bad one can make your performance much worse. After workout stretching. Mild soreness after a workout is generally not a bad thing. Both the American Council on Exercise and the American College of Sports Medicine state that stretching is an important component of a well-rounded exercise program. 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. Just hit the number any way you can then focus on making it a ... your appetite will be bigger, you will be looking and feeling better from the workouts. A recent study in the Journal of Strength and Conditioning Research took aim at this topic. (It’s even the entire focus of some fitness classes. ... or if the soreness just isn’t improving after 48-72 hours, it’s a good idea to seek medical attention. Listen to your body, and if you feel drowsy after a workout, then by all means, take a nap. As you stretch in your hot tub , buoyancy takes some of the gravitational pressure off of your muscles and joints, and the warmth and pressure of the water help to deepen your stretches. 03-16 ... Stretching after workouts is great for the muscles you've trained. While we should step away from engaging in extensive pre-workout stretching to avoid injuries, nothing stops us from doing some light stretching after exercising or anytime we want. 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