Most of us were taught as kids that not stretching before or after exercising is
like a mortal sin.
It's often said that if you skip your stretching routine, you're going to be more prone to injury, soreness, and overall a worse workout.
But is this concept backed by science?
Is it really necessary to stretch before and after each exercise?
"The easiest way to answer this question would be no," says Dr. Samantha Smith, associate professor of clinical orthopedics and rehabilitation at Yale School of Medicine.
But the longer answer, experts say, is that it
depends on the type of exercise you're doing
, as well as your fitness goals.
Here's why.
What do the studies show?
If you're about to do an exercise that doesn't involve a large range of motion, like jogging for a few miles at a relatively steady pace,
you don't need to stretch first
, says David Behm, a research professor of sports science at Memorial University of Newfoundland.
There are many different types of stretching, but for this article we're talking about static stretching, where you hold still in one position to stretch a muscle.
In such a case, a simple warm -up
with dynamic movements—such
as lunges, squats, butt kicks, and high knees—will properly prepare your body.
Although some evidence is conflicting, most research also suggests that
static stretching
has no effect on, or may even impair, performance during strength and power training.
(Strength training involves performing movements such as jumping jacks or explosive lifts to work on both speed and strength.)
Strength exercises that involve large movements, such as squats or bench presses,
elongate muscles
in the same way that stretches do, Behm says.
Therefore, stretching before a lifting session would not improve performance (nor would it be a great use of time).
The evidence on the need for stretching before and after exercise is not always conclusive.
Illustrative photo Shutterstock.
Also, stretching can
slightly fatigue the muscles and tendons
, so if you're stretching your quads and glutes before doing squats, for example, that could hinder your workout.
Many people stretch before exercising to reduce the risk of injury, but there's also a lot of conflicting evidence on this topic, Behm says.
For example, he and his colleagues found in a 2021 review that while static stretching before exercise doesn't always reduce injury risk,
it does reduce muscle and tendon injury
when performed before exercises that require agility and explosive movements. such as sprints, jumps or turns.
How to prepare for physical exercise
The ideal preparation for exercise consists of two steps, according to Eduardo De Souza, an associate professor of health sciences and human performance at the University of Tampa.
First of all, you have to
raise your body temperature
with a warm-up: light jogging, jumping rope or light cycling, for example.
"And then do a rehearsal of the movements for what comes next."
That is, dynamic movements that stretch the full range of motion of the muscles, such as
lunges or arm circles
.
And the elongations after training?
According to Behm, many people stretch after training because they think it will help them recover and minimize sprains.
But "the literature on this is very conflicting," Smith added.
When it comes to stretching after lifting weights to prevent muscle soreness, for example, "there were studies that showed a positive benefit and studies that didn't show any benefit," he said.
Similarly, in a 2021 review, researchers found no evidence that static stretching after a workout speeded recovery (or did anything at all).
That said, Smith
didn't see any evidence
that stretching as part of a post-workout cool-down is harmful.
In another 2021 review, Behm and his team found that stretching to minimize punctures only works
if you have a consistent stretching routine
, separate from other workouts, that you do regularly before beginning strenuous exercise.
These stretches should last
between 30 and 60 seconds for each muscle group
, and be done at least twice a week.
After training you have to
cool
down well, and stretching is one way to do it, according to De Souza, just like foam rollers or walking.
Although, he added, there isn't enough research to determine which cooling method will make you feel the best after a workout.
Stretching routines help improve flexibility.
Illustrative photo Shutterstock.
When do you have to stretch?
If you want to improve your flexibility or mobility, stretching multiple muscle groups
for 30 to 60 seconds a day can help
, according to Smith.
It can also be beneficial in ways you may never have realized.
People don't often think of stretching to improve flexibility as a type of exercise or training in and of itself, Smith says, but adding a stretching routine to your weekly training regimen can help you reach your flexibility goals.
Stretches can also
help loosen tight muscles
.
But be careful, Smith said, as "an injured muscle or a weak muscle is often a tight muscle."
If a muscle feels tight and sore, it's a sign that it might be injured, so you should see a doctor before you start stretching it.
Other benefits of regular stretches include improving balance, as well as helping with joint and muscle pain, Behm said.
But rather than focus on whether or not to stretch, it's important to Smith to look at the big picture of fitness, "meaning that being strong, having good balance, having good coordination" are all
important goals
to strive for. with various types of exercise.
Stretching can be part of that, but if it doesn't fit your schedule or your goals,
you don't have to force it
.
©The New York Times
Translation: Patricia Sar
***
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