For some years now, medical research has been affirming that stretching before training is as beneficial as doing it after sports practice . Stretching stimulates circulation by stretching a specific set of skeletal muscles. The purpose of this stretch is to reaffirm muscle tone and improve the elasticity of the muscles that are stretched, as well as provide a greater range of motion, flexibility, and control over muscle coordination.
Additionally, stretching also has therapeutic benefits, as it can help relax cramping muscles. If you are going to exercise for several hours, you know that your body is going to face an exhausting effort, so preparing your muscles to withstand the stress of that hard work is the best technique to not run out of energy . With proper stretching exercises and breathing techniques, you will feel rested, calm and relaxed during sports; And if you also stretch after training, you will avoid the dreaded soreness and get a good night’s rest, which plays an integral role in muscle recovery and repair.
What types of stretching can you do before and after training?
When it comes to stretching or stretching before training, there are several types of exercises you can do to work your muscles:
Static stretching
Many athletes and athletes practice static stretching before their training sessions or sports competitions for the sole purpose of reducing nervousness and muscle tension . Stretches are done in difficult but comfortable positions for short periods of time . When you’re going to have to do a lot of squats or functional arm training, your quads and hamstrings tend to get tight, so it’s important to warm up to keep them flexible and ready. In this way, your muscles will perform more efficiently during movements.
Dynamic stretching
This type of stretching refers to stretches that repeatedly work a difficult but comfortable range of motion. They require more coordination of your extremities and improve functional range of motion and mobility in general in both sports and activities of daily living.
Passive stretching
Passive stretching involves the use of external assistance to perform the stretch , be it your body’s own weight, gravity, a barbell, a resistance band, etc. With this stretch your muscles are able to relax and the external force keeps you in position.
Active stretching
This type of stretching involves actively contracting the muscle as opposed to the one being stretched without using external implements . The opposite muscle initiates the stretch, while the muscle that is trying to stretch experiences relaxation.
The benefits of stretching or stretching before training
Once we have seen the different types of stretches that you can do to keep the elasticity of your muscles on point , then we are going to delve into the benefits of stretching or stretching before training.
Increase oxygen flow
When you stretch before workouts, the flow of oxygen through the bloodstream to your muscles increases. When muscles don’t get adequate oxygen, they experience pain and tension while exercising . Lack of oxygen causes knee, hip, back, and neck problems. Even if you stretch for just 15 minutes, those muscles will get enough oxygen and pain relief during workouts.
Allows you to do longer workouts
Since stretching helps loosen muscles and tendons, you get relief from muscle fatigue. As you age, your body’s flexibility decreases, especially if you spend long hours at a desk or on the couch. That is why this type of heating is necessary to “wake up” the sleeping areas of the body, so that they can function as before . In this way, you can exercise and burn calories for a longer period of time without feeling fatigued.
Relieves tight muscles
You do not have to undergo complicated stretching to achieve benefits: just spend a little time on each muscle group that you feel loaded and with that you will notice enough improvement to be able to face your training session without problems.
Prevents injuries
Due to the lack of oxygen, your muscles are unable to stretch properly; But if you stretch correctly before training, you are reminding your brain of the correct length for your muscles to be when you exercise. This improves coordination and muscles are less likely to tear and tear.
They help you have more energy
When muscles remain stagnant, blood tends to pool in them, making you feel tired and lethargic. The movement of stretching helps nourish the muscles and improve concentration levels, due to the flow of blood to the brain . In this way, higher energy levels are obtained.
Improve your flexibility
One of the main benefits of stretching is increasing and improving the flexibility of various muscle groups in the body. Flexibility is not only important when it comes to staying in shape, but it is a vital component in reducing muscle tension that helps contracted and tight muscles prepare for exercise. For example, stretching your legs before a long run can help increase muscle power and endurance while running.
Promote muscle coordination and muscle tone
Stretching ensures better muscle coordination, but this only happens if you are in the habit of stretching regularly, as muscles have memory. Stretching allows better functional mobility of the muscle groups, especially if you are doing strength training. Stretches are also done after intense weight training sessions as they reduce fatigue and muscle soreness by speeding up recovery time. In this way the muscles are prepared and ready for the next workout.
