Should I stretch before or after exercise?
This is one of the most common questions that I get. There is no definitive evidence to say that stretching before or after exercise is helpful, or harmful, to exercise performance or how sore you will be afterwards. In the end it is personal preference. Stretching (or flexibility training) is a separate form of exercise, different from strength and endurance training. These different forms of exercise can be performed one after another but do not have to be. If you find stretching before a warm up is best, great! If you prefer stretching after a cool down, perfect! If you find stretching in the morning before you start your busy day part of your routine, stick with it!
A common mistake is to use static stretching (a stretch that keeps you in one position for at least 30 seconds) as part of a warm up or a cool down before strength and endurance training. Static stretching is not an effective part of a warm up or cool down. A proper warm up increases the body’s temperature and heart rate. This reduces the risk of injury and prepares the muscle for activity. It helps our muscles to move more easily and increases blood flow to our muscles, giving them more energy. A proper cool down decreases the body’s temperature and heart rate slowly to allow for the muscles to recover after exercise.
So when should you stretch? Whenever you find it convenient! The key is making stretching a part of your regular routine. But stretching in one spot should not be used as part of a warm up or cool down.
Written by: Trevor Adamus (Physiotherapist)
