Advice on how and when to stretch comes in all sorts of different shapes and sizes. Knowing when exactly to stretch can be a bit confusing, especially if you’re starting on a new exercise journey.
Stretching all comes down to the type of activity you’re doing. For example, stretching before you run to prevent injury isn’t always recommended. You’d be better off doing some light aerobic exercises (a light jog, or even a walk) and this will be better suited to prepare your body for a run.
However, if you’re about to do some gymnastics, stretching can help improve the range of motion in your joints. This can help cause fewer aches and pains but also make it easier to perform some moves/exercises.
Here are our rundown and advice from your Chiropractor in West Vancouver. This is everything you need to know about how, when, and where to stretch before and after exercise.
Stretching Before Exercise – Dynamic Stretching
Dynamic stretching is essential if you want to boost your performance during a run or a swimming session. Stretching dynamically means putting your muscles through various movements before you begin a session. This can include butt kicks, high knees, lunges, forward and backward bends, and others that keep your body moving and warmed up.
However, you can also keep it simple with some light aerobics, such as a light jog or even a fast-paced walk. You should stretch in this way for around 10-15 minutes and is a much better use of your time rather than static stretches.
These types of stretches also get the blood pumping into the muscles. You’ll feel looser, warmed up, and ready to exercise. Whether you’re a beginner or pushing yourself for a personal-best mile time, dynamic stretches are the key to unlocking a healthier exercise session.
Example of Dynamic Stretches
Here are some examples of simple Dynamic Stretches that you can do outside or inside with no equipment:
- Dynamic Side Lunge
- Arm Circles
- Trunk Rotation
- Leg Swings
The whole objective is to loosen your joints, get some blood flowing to those muscles, allow the muscle fibers to stretch and contract, and to also get your body warmed up for moving. This will also set your mind to get ready for exercise and for preventing injuries.
Stretching After Exercise
Stretching after exercise – or static stretching – is all about increasing the range of motion in your muscles and joints. This is a great way to extend and strengthen your muscles post-exercise, as your muscles are already engorged with blood and are more flexible. It’s a good idea to focus on an area that feels tight – such as your calves or hamstrings after a run.
Post-exercise stretching can also help to reduce injury and generally reduce the aches and pains you might experience after a particularly heavy session. Static stretching after exercise will also help calm your body, reducing your heart rate, and allow the body to cool down naturally.
Example of a Static Stretch
The Hamstring Stretch is the most typical stretch after you’ve been running. This is where you sit on the ground or a bench with one leg extended straight in front of you, and while keeping your upper body straight, bend at the waist until you feel the stretch in your hamstring muscle. Do this stretch one leg at a time and hold for at least 30 seconds. Try doing it at least three times each side. You will feel the muscles in your hamstring stretch, it might be uncomfortable at first but will feel better as the stretching continues.
Stretching – Advice From Your Chiropractor in West Vancouver
Stretching is a tool you should use wisely and at the right time. It’s all about learning the different ways your body responds to exercise and stretching. For runners, learning which muscles are susceptible to aches and pains make it easier to design a suitable stretching routine. It could also be an indicator that your shoes or technique needs to change if you feel a lot of pain/discomfort after exercising.
While stretching is almost universally recommended by medical professionals and athletes, you should still be cautious when stretching. You should only stretch until you begin to feel a mild level of discomfort – do not push your muscles to stretch or tear painfully, as this may do more harm than good.
Experiencing More Pain/Discomfort Than Usual After Exercise?
It’s natural that as the body ages, or you push yourself to the limit, you may begin to experience more discomfort than usual. If there are certain areas of targeted pain that you have noticed a flare-up time and time again, it’s a good idea to come and talk with our Chiropractor in West Vancouver.
While treatment is not always the answer, Our Chiropractor in West Vancouver can offer advice on the appropriate stretching techniques, evaluate your muscles, and assist with the right exercise/stretching routines for you.
No two individuals are the same, and you may notice that some of the things you were once able to do are no longer possible with age. However, getting older doesn’t mean you should stop stretching altogether. In fact, the older we get, the more stretching we should do. It’s best to set up a daily stretching routine whether you exercise regularly or not.
