The Benefits and Importance of Stretching before and after Exercise

Julian Simpson
Apr 18, 2023
3 min read

Updated: Jun 19, 2024

When we talk about flexibility, we are talking about the ABILITY to move through the FULL joint range of motion

Stretching is an intervention to improve flexibility and achieve other goals

There are different types of stretching, including

- active static stretching (active lengthening of a muscle until the feeling of stretch or to the point of discomfort)

- passive static stretching ( external force is applied)

-dynamic stretching (controlled movements through the joint range of motion)

- proprioceptive neuromuscular facilitation ( combining passive stretching with isometric contractions)

Let's first talk about, do you have to stretch in the warm-ups.

The latest thinking according to research is YES you can warm up but you dont have to. The reasoning is that stretching during the warm-up can improve the acute improvements in range of motion, and proprioception and reduce the chance of injury.

Static stretching and passive stretching can impair acute performance in power strength and speed-related activities

Stretching in the cool-down phase

Can you stretch, YES, do you have to stretch, the research says it does NOT enhance recovery. The research shows some participants FEEL better, but when it's actually measurable, no improvements are noted.

Range of motion improvements

you CAN stretch to improve your range of motion, do you have to stretch to improve your range of motion, possible NOT.

Stretching improves the fascicle length, improves stretch tolerance, and reduces tonic reflex activity BUT is not the only method for doing so. Other alternatives are resistance training and foam rolling exercise

Reducing injury risk

Stretching won't increase your risk of injury, do you have to stretch, probably not.

- most research shows there is no clear effect of static stretching or passive stretching reducing injuries.

https://video.wixstatic.com/video/36c99a_19ec7c9a3e734595b5b70fc527550b1e/1080p/mp4/file.mp4

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