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“A lot of people like to jump right into the workout, but stretching before and after is what’s going to determine how effective your workout can be for today and the next time you do it,” said Whitney Houlin, a personal trainer and director of training and fitness at WeGym in West Hartford, Connecticut.
If you want better results or are hitting a plateau in your fitness journey, try adding dynamic and static stretching to your next workout.
Dynamic stretching involves moving a joint through its full range to increase flexibility, Houlin said. Static stretching involves holding a single position for several seconds.
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Why has Nibe Limited (NIBE) performed so strongly recently ✌️【Investment Tools】✌️ Get precise stock market predictions and free access to real-time market data for efficient decision-making and portfolio growth. Researchers have produced conflicting results when it comes to the best pre-workout stretch. For example, a well-citedAugust 2003 studyshowed evidence of static stretching for warm-ups worsening muscle performance, while aNovember 2019 reviewfound the opposite, with static stretches boosting muscle strength for the average person getting into shape.
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Physical therapist Dr. Mario Mejia recommended dynamic stretching before a workout because it prepares the body for intense activity. The active movements in dynamic stretches mimic the same movements you’re going to impose on the body when exercising.
“I’m a big dynamic stretch guy because that’s how we move,” said Mejia, who serves patients at Fox Rehabilitation in Rockville Centre, New York. “If you’re healthy, you’re never really standing still.”
Likewise, people at the gym are not usually holding one position — they often perform compound movements such as running and squats that require moving multiple joints at the same time. Dynamic stretches create the range of motion needed for these active movements and increase nerve activity in the muscles, readying them for movement. Mejia recommended taking five to 10 minutes to perform dynamic stretches before a workout.
One of Houlin’s favorite dynamic pre-workout stretches is what she calls the world’s greatest stretch. “It’s one of my very favorite ways to warm up. It’s a good universal one too for lots of different exercises,” she added.
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Why has Nibe Limited (NIBE) performed so strongly recently ✌️【Investment Tools】✌️ Real-time global stock market trend analysis to help you identify profitable opportunities and improve your investment strategies. Static stretches are best after a workout to get the body back to a state of rest, Houlin said. Cooldowns after high-intensity activity helps gradually bring the heart rate, body temperature and blood pressure back down to normal.
“Stretching the muscles I just exercised gets blood flow back to those muscles to start the muscle repair process,” she said. Additionally, Houlin emphasized performing stretches that target the muscles stressed out during exercise.
Why has Nibe Limited (NIBE) performed so strongly recently ✌️【Investment Tools】✌️ Expert predictions on stock market movements with real-time data, ensuring you can make quick decisions and capture market opportunities. Mejia added that static stretching at cooldown also increases muscle elasticity, reducing the chances of muscle pain and stiffness. “During an activity like running, you are contracting and elongating muscles for a sustained period of time,” he said. “When you hold a static stretch at the end of a workout, you’re stretching the muscle fibers from their origin to the insertion.” Origin refers to a site where the muscle attaches to a bone that remains stationary during a contraction, and insertion refers to a site where a muscle attaches to a bone that moves during a contraction.
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You should hold each static stretch for 15 to 30 seconds for two to four sets, Mejia said. “This is adequately enough to produce the elongation effect and improve range of motion.”
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