For something as simple as stretching, it has long been debated whether you should stretch before or after a workout, or both, and even none at all. Stretching is extremely necessary to have in our lives and it improves flexibility and mobility. Stretching allows for free fluid movements while exercising and reduces the chance of injury and DOMS [1]. However, there are actually different types of stretching, and each one has a specific purpose to our exercise and health overall. Knowing the difference between the two, when they are best used, and their benefits, is the key to proper exercise progress and health long term. You will find that the answer to the above question of “is it better to do it before or after a workout” is BOTH, but in completely different ways.

There are the two kinds of stretching:

STATIC STRETCHING is a stretch held in a challenging but comfortable position for about 10-15 seconds, and sometimes up to 45 seconds. People seem to be most familiar with static stretching. This kind of stretching can be beneficial in the long run by preventing muscle stiffness and helps maintain a good range of motion as you age. In static stretching, you are moving the muscle to the “end of its range of motion” [1]. Static stretching overall is very beneficial to flexibility increase and injury prevention when done after a workout.

Static/hold stretches or slow walking work much better in your cool-down routine rather than your warm-up. Once, you've completed your workout, you've increased circulation to the muscles and joints and, therefore, can get the most benefit from static stretching. Stretching post-exercise helps to calm down your breathing and heart rate, which brings the entire body back to a relaxed, resting state [5]. Stretching outside of your workout time is also highly recommended and should be implemented into your daily routines.

Those 10 minutes of static stretches have been proven to not help in reducing risk of injury or muscles soreness at all when performed BEFORE exercise [2]. In fact, they found static stretching prior to a workout reduced strength and power whereas active or dynamic warm-up reduced injury risk [7]. Static stretching significantly inhibited the ability of muscles being able to activate, which decreased the performance output of the individual [6]. Static stretching before an activity has shown to “decrease sprint times in runners, decrease height of jumps in basketball players, decrease agility in soccer players, and decrease force-production in both elite women and men athletes” [3].

Examples of static stretching include:

• Hamstrings stretch
• Quadricep stretch
• Shoulder stretch
• Side bends
• Cobra pose

DYNAMIC STRETCHING is a kind of stretching similar to your workout but at a low intensity. For your warm-ups, try some large, dynamic movements that continue for a period of 5-15 minutes [4]. Movements with a big range of motion that continue, rather than pause or hold, are best for warming up the muscles and getting blood flowing throughout the body. For example, if you plan to work out your legs, doing squats, lungs, and butt-kicks can help warm up the muscle and prep it for the range of motion that will be repeated during the intensified workout. Dynamic stretches prepare all your muscles, ligaments, and soft tissue for a safe fitness performance [1]. Even if you are not performing a competitive activity, you must have an active, dynamic warm up routine. The ideal warm-up routine would consist of at least 5 minutes of low intensity cardio, followed by a bit of dynamic stretching [1].

You MUST warm-up before you exercise. If you enter a workout with “cold” muscles, you are far more prone to injury. When you warm up, you are moving blood and oxygen to those regions, helping to reduce the stiffness of muscles that often creates injuries like strains and increase energy in the body [4]. Warm-ups should be ACTIVE or dynamic, not static. Dynamic stretching before exercising can help improve performance during the workout, by producing more muscle force, and decrease risk of injury. It helps to positively benefit an individual’s speed, power, and agility [3]. Although dynamic stretching feels more like a body warm-up than the traditional concept of “stretching” that you may be familiar with, it is still an active stretching of our muscles. When we perform these full body movements, the muscles are extended to their full range of motion, helping them increase in temperature in preparation for the intensity of the workout. To ensure you have the best workout performance, and to avoid any injuries that may inhibit exercise progress, begin with dynamic stretching and end your workout with static stretches.

Examples of dynamic stretching include:

• High kicks
• Knee to chest marches
• Side shuffling
• Lunge walks
• Squats

In conclusion, combining both dynamic and static stretching in your daily life will improve flexibility and mobility, prevent injury during exercise, and increase your range of motion to enjoy a better fitness performance overall.

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References:

[1] https://www.hss.edu/conditions_dynamic-static-stretching.asp#static

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/

[3] https://www.risephysicaltherapy.com/blog/static-vs-dynamic-stretching

[4] https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-exercise

[5] https://www.nhs.uk/live-well/exercise/stretch-before-exercising/#:~:text=Should%20I%20stretch%20after%20exercising,class%2C%20or%20just%20after%20exercising.

[6] https://www.heart.org/en/healthy-living/fitness/fitness-basics/preventing-injury-during-your-workout

[7] https://pubmed.ncbi.nlm.nih.gov/26125174/