Is stretching important? – The Irish Times

Most of us have been taught from an early age that neglecting to stretch before and after exercise is a cardinal sin. increase.

But is this wisdom backed by science? And do you really need to stretch before and after every exercise? “The easiest way to answer that question is no,” says Yale University School of Medicine. says Samantha Smith, Ph.D., assistant professor of clinical orthopedics and rehabilitation at .

But experts say the longer answer depends on the type of training you’re doing and your fitness goals.

What do the studies show?

If you’re going to do an exercise that doesn’t involve a large range of motion, such as jogging for miles at a relatively steady pace, you don’t need to stretch beforehand, said research professor David Boehm at the Newfoundland Memorial. Received a doctorate in sports science from university. (There are many different types of stretching, but this article will focus on static stretching, which stretches a muscle while remaining stationary.)

In such cases, a simple warm-up with dynamic movements such as lunges, squats, butt kicks, and high knees can be enough to prepare your body.

Although some evidence is conflicting, most studies suggest that static stretching does not affect or even impede performance during strength training. includes performing movements such as jumps and explosive lifts to increase both speed and strength.)

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Strength training that involves big movements, like squats and bench presses, lengthens muscles in the same way stretching does, Boehm says. So stretching before a lifting session won’t improve your performance (or it won’t be a good use of your time). Also, stretching can slightly fatigue your muscles and tendons, so stretching your quadriceps and glutes before doing a squat, for example, can actually hinder your workout.

While many people stretch before exercise to reduce their risk of injury, Boehm says there’s a lot of conflicting evidence on this topic as well. Static stretching in sprints, jumps, or pivots does not always reduce the risk of injury.

Eduardo De Souza, associate professor of health sciences and human performance at the University of Tampa, says the ideal preparation for exercise comes in two steps. First, you should warm up with light jogging, jumping rope, or light cycling. “And then we rehearse the moves that come next.”

In other words, it is a dynamic movement that stretches the entire range of motion of the muscles. Think walking lunges or arm circles.

What about stretching after exercise?

Many people stretch after a workout because they think it aids recovery and minimizes pain. Adds. When it comes to stretching after lifting weights to prevent muscle soreness, for example, “there are studies that show a positive effect and studies that don’t,” she says. Similarly, a 2021 review The researchers found no evidence that post-workout static stretching speeded recovery (or didn’t help at all). That said, Dr. Smith sees no evidence that stretching as part of a post-workout cool-down is harmful.

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In another review in 2021, Behm and his team found that pain was minimized only if there was a consistent stretching routine, separate from other training, done regularly before starting strenuous exercise. I’ve found that stretching for works. These stretches last 30 to 60 seconds per muscle group and should be done by him at least twice a week.

A proper cool down should be done after working out. Stretching is one of them, as is foam rolling and walking, says De Souza. However, he says there isn’t enough research to determine which cool-down method makes you feel best after a workout.

When do you start stretching?

Stretching different muscle groups for about 30 to 60 seconds each day can help improve flexibility and mobility, says Dr. Smith. It can also be beneficial in ways you weren’t aware of before.

Stretching for flexibility isn’t often thought of as an exercise or workout in and of itself, says Dr. Smith.

Stretching also helps loosen tight muscles. But be careful, says Dr. Smith. If your muscles are tight and sore, you may have an injury and should seek medical attention before you begin stretching.

Other benefits of regular stretching include improving balance and relieving joint and muscle pain, says Behm.

But instead of focusing on whether or not you stretch, it’s important to look at your fitness as a whole, says Dr. Smith. For different types of exercise. Stretching is part of it, but it doesn’t have to be forced if it doesn’t fit your schedule or goals. – This article originally appeared in The New York Times