New research has shed light on the longstanding debate about when to stretch before and after exercise. While many people have been taught to stretch before physical activity, it turns out that stretching after exercise can also be beneficial. David Behm, a researcher at Memorial University of Newfoundland, advises warming up with a light aerobic activity before incorporating static stretching and dynamic stretching into your routine. Behm recommends one minute of static stretching per muscle group without fatigue.
Behm suggests expanding your definition of stretching beyond traditional techniques. While it is not always necessary to stretch before exercise, increasing range of motion and flexibility can be beneficial for injury prevention and overall health. Resistance training can serve as an effective form of stretching, such as a chest press to improve range of motion in deltoids and pecs. Behm emphasizes the importance of slowly increasing the weight during resistance training to avoid injury.
After exercise, light stretching is acceptable as long as it does not cause pain. Foam rollers can aid in muscle recovery and improving range of motion. However, excessive stretching post-workout can increase the risk of injury. If you are engaging in sports or activities that require explosive movements, Behm recommends static stretching beforehand to reduce the risk of muscle and tendon injuries.
The confusion surrounding the debate on when to stretch before exercise stems from conflicting studies over the years. Studies often catered to elite athletes rather than the general population, leading to varying recommendations. Behm emphasizes the importance of considering real-life conditions and individual needs when determining the role of stretching in an exercise routine. While stretching may not significantly impact performance for the average person, it can be beneficial for specific activities that require greater flexibility.
Overall, the key takeaway is to prioritize enhancing range of motion and flexibility through a combination of stretching techniques and resistance training. While stretching can play a role in injury prevention and overall health, it is essential to listen to your body and avoid overstretching or pushing past the point of pain. By incorporating a balanced approach to stretching and warm-up activities, individuals can optimize their performance and reduce the risk of injuries during physical activity. Behm’s research provides valuable insights into the optimal timing and methods of stretching for different types of exercises and activities.
