Julian Simpson
- Apr 18, 2023
- 2 min read

The Benefits and Importance of Stretching before and after Exercise

Updated: Jan 12

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.

Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure.

Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions