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Most everyone who exercises (even those among us who may not have
exercised since our high school gym class) has heard the advice to
stretch. Doing so before, after and during your workout, we were
told, would help to prevent injuries, reduce sore muscles and help
us get a better overall workout.
As it turns out, this advice is a bit outdated. It seems that the
advice was being given before anyone really knew for sure if, and
when, stretching was beneficial for exercisers. So here we've all
been, stretching to our hearts' content, and possibly causing more
harm than good. If, that is, you've been stretching incorrectly.
Why it's Important to Stretch When You Exercise
| Stretching
before you've warmed up is NOT recommended because your body
hasn't had a chance to loosen up yet -- and stretching could
actually lead to injury. |
The notion that stretching is important for anyone who does
aerobic or strength-training exercise (or even for those who don't)
still holds true. Stretching is enormously beneficial for your
health, according to stretching expert and creator of the DVD Stretching
Toward a Healthier Life, Jacques Gauthier. Among the benefits
that stretching provides are:
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Increased
energy levels
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Increased flexibility
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Increased circulation of the blood to various parts of the
body
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Greater sense of well-being
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Reduced muscle tension
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Injury prevention
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Enhanced muscular coordination
According to Gauthier, it takes just 15 to 20 minutes of
stretching a day to experience these beneficial effects.
When Should You Stretch? Before or After Your Workout?
If you're a regular exerciser (and if you're not, here are some tips
to help you become one), it makes grand sense to fit your
stretching right in with your workout. But should you do it before
or after?
Truth be told, the jury is still out on this one, largely because
studies have found conflicting results. Case in point, a study in
the British Medical Journal found that stretching before or after
exercising does not confer protection from muscle soreness.
Meanwhile, stretching before exercising, according to the study,
"does not seem to confer a practically useful reduction in the
risk of injury," either.
Another review of exercise evidence, this one published in
Medicine & Science in Sports & Exercise, found similar
results.
"The use of stretching primarily as a way to prevent sports
injury has been based on intuition and observation, rather than
scientific evidence," said lead researcher Stephen B. Thacker,
M.D. "The best advice is to include a combination of warm-up,
strength training, plyometrics and balance exercises to lessen
injury risks."
"We are not suggesting athletes discontinue flexibility
training and stretching altogether," Thacker pointed out,
adding that warm-ups, balance training and other activities may
enhance safety and performance.
What's the bottom line? Most experts do NOT recommend stretching
before exercise because your muscles are not properly warmed up yet.
Instead, stretch right after your warm-up (such as walking
briskly for five minutes or doing some jumping jacks) and after
your workout.
| Why
should you stretch? Aside from increased energy, better
posture and flexibility, and heightened mental clarity, it
just feels good! |
At this time, your muscles are warm and more elastic, and
stretching increases your flexibility and maximizes the range of
motion around your joints. You should stretch all the major muscles
groups that you used during your workout.
What about stretching during your exercise routine? The rule of
thumb is, if you feel tight go ahead and do a gentle stretch, then
get back to your workout.
15 Essential Stretches That Work 95 Percent of Your Body!
There are countless stretches for your body, but it takes just 15 of
them to stretch 95 percent of your body, according to Gauthier. His Stretching
Toward a Healthier Life DVD shows you all 15 of these most
effective stretching exercises, and the full program takes just 15
to 20 minutes a day.
And remember, stretching can be done any time of day, not just
while you exercise, to help energize you, increase mental clarity
and focus, and just to experience how good it feels!
Recommended Reading
How
to Get the Most Out of Stretching (and Out of Life)!
What
to do AFTER a Workout to Get Maximum Benefit From Your Exercise
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