Stretching is a very important part of an exercise routine, which helps keep our bodies fit, prevents injury, and speeds up recovery after exercise. By stretching regularly, both before and after exercising, we can optimize body performance and maintain health. Let’s look at the benefits and types of stretching that should be done before and after exercise.
Stretching before exercise helps increase the range of muscle motion, allowing us to move more powerfully and perform various movements with more precise form. Good flexibility increases the effectiveness of exercise, allowing the body to adapt more quickly to different types of physical activity. One of the main benefits of stretching is that it reduces the risk of injury, such as sprain or muscle strain. Stretching makes our muscles more elastic and ready to withstand the load and pressure exerted during exercise. With more prepared muscles, the risk of injury due to muscle strain is significantly reduced. Before exercise, stretching also helps open up the blood circulation, increasing blood flow to our muscles. It provides the oxygen and nutrients needed to support muscle performance during physical activity. With increased circuitation, the body becomes more prepared to perform movements that require energy.
After exercise, our muscles often experience pain due to accumulation of acetic acid. Stretching after exercise helps reduce muscle pain that is subject to DOMS (DeIayed Onset MuscIe Soreness), gives a sense of relief and accelerates muscle growth. Stretching after exercise also increases blood flow to muscles that are working hard. Thi peed up the process of weathering becaue the mucle get more oxygen and nutrient needed for repair. With faster recovery, we can get back to exercising faster without feeling any pain or discomfort.
Stretching before bed can help relax muscles and reduce tension, which can directly improve the quality of sleep. Good sleep is essential for muscle development and supports overall fitness.
Dynamic Stretching is stretching that is done using rhythmic and gentle movements that involve several muscles at the same time. This is a type of stretching that is best done before exercise because it can increase muscle flexibility actively and prepare the body for physical activity. Static Stretching is done by holding the stretching position for a few seconds to lengthen the muscles. This type of stretching is very effective after exercise to reduce muscle tension, increase flexibility, and accelerate growth. Dynamic Stretching involves fast, hurried movements, which can risk injury if not done carefully. Therefore, this type of stretching is not recommended unless you have sufficient safety in exercise.
When is the right time to stretch
Before exercising: do dynamic stretching for 5-10 minutes before starting physical activity. This gives the body time to adapt to more intense movements and reduces the risk of injury.
After exercise: do static stretching for 10-15 minutes after exercise. This helps the muscles return to normal condition and speeds up the process of contraction.
Make stretching a habit find a fun activity to make routine stretching a part of everyday life, choose an activity that you enjoy, be it yoga, pilates, or just light stretching, make stretching part of your daily routine set a specific time each day to do stretching. This will make it easier for it to become a habit, so if you’re just starting to stretch, do it with exercise and increase the duration and intensity gradually.
Stretching is an important part of an exercise routine that cannot be ignored. With great benefits, ranging from increasing flexibility, reducing the risk of injury, to accelerating growth, stretching helps us stay active and healthy. Do not forget to always stretch before and after exercise to keep your body in the best condition, and prevent muscle tension and pain.