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Stretching Before Or After Workout? - Discover The Benefits Of Dynamic And Static Stretching


Stretching Before Or After Workout?

A lot of people don't stretch! Even if they do, they will barely spend 5 minutes stretching one muscle group then go home. Indeed, stretching after an intense workout is the last thing we want to do. However, what they don't know is that stretching helps muscle growth. It has also many other benefits, and with this article Stretching Before Or After Workout? we will describe them.
Woman stretching
You're still wondering whether you should stretch before or after your workout? This is a question that every fitness enthusiast has been thinking about. Whatever fitness goal you have, stretching should be part of your training.
Gymaholic provides you the some information regarding stretching before and after your workout.

Discover The Benefits Of Dynamic And Static Stretching

Dynamic Stretching And Static Stretching

It exists two types of stretching:
  • Dynamic Stretching: Dynamic stretching is an active stretching with a controlled movement. This type of stretching has shown to improve athletic performance if they're done before a workout, as part of your warm up.
  • Static Stretching: This is the most popular type of stretching. This is when you hold a position for more than 30 seconds in order to elongate the muscle. It has been used by athletes for so many years and it works! This type of stretching should be done after a workout.

Dynamic Stretching Before A Workout

We all perform warm ups before our workout because we know it has many benefits; if you don't, you should start now! It seems very basic but people tend to skip this fundamental.
In fact, dynamic stretching before a workout:
Man stretching

Static Stretching After A Workout

Who wants to stay 10-15 minutes more after a heavy workout? Most people like to stretch after a workout in order to avoid being sore the next days. However, research has shown that stretching has a small effect on muscle soreness.
But you would be surprised how static stretching post-workout would help you:
  • Improve your flexibility
  • Increases range of motion
  • Obtain a correct posture
When you stretch you may feel some minor discomfort but stop if any pain occurs. You just a steady pull and hold your stretch between 30 to 1 min. However, studies have shown that static stretching before exercising can decrease your performance.

Fascia Stretching Can Help Muscle Growth

The muscle fascia is a layer of fibrous connective tissue which surround individual muscles. This internal support it can limit the amount of space your muscles have to grow. This is why old bodybuilders like Arnold Schwarzenegger performed extreme stretching to enhance muscle fullness and separation.
Fascia stretching is performed post-workout, with exercises you do during your workout. For example, lower the weights on the dumbbell flyes and hold the position for 10-20 seconds.
There is a few researches support regarding this subject, but bodybuilders recommend it. Check: BUTT WORKOUT FOR WOMEN - THE ULTIMATE WOMEN'S WORKOUT FOR GROWING GLUTES

In Conclusion

This article; Stretching Before Or After Workout? gave you some tips to understand why it's important to stretch before and after a workout!
Let's summarize what we've just learned:
  • Stretch before and after your workout!
  • Dynamic stretching is an active stretching with a controlled movement.
  • Static stretching is when you hold a position for at least 30 seconds.
  • Dynamic stretching should be used before a workout, which allows you to get a good warm up.
  • Do static stretching at the end of your workout.
  • Static stretching before exercising can decrease your performance.
  • You should feel a minor discomfort while doing static stretching, not pain.
  • Try fascia stretching it can help muscle growth.
Don't forget to stretch!

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