Is stretching important after weight training? We explain what you need to know!

 

Although stretching and warming up are often equated with each other, they are two completely different processes.

In this article, we get to the bottom of the myths surrounding stretching. We clarify the effect of stretching exercises once and for all and answer the question of whether stretching before or after training makes sense at all.

What happens during muscle stretching?

Stretching activates and stretches various muscle groups. Either by holding the tension or by dynamic rocking.

The aim of stretching is, among other things:

• Prevent shortening of the muscles
• Reduce the risk of injury
• Increase the possibilities for movement
• To support regeneration

But how do you stretch properly?

Stretching incorrectly can cause severe damage to the muscles. It is therefore important to first clarify how to stretch correctly.

• Avoid stretching quickly and allow enough time.

• Avoid jerky movements. Try to strengthen the movement slowly and in a controlled manner instead of to try to achieve the maximum stretch at once.

• Only stretch as far as you can. If you force a stretch or use a training partner to help you, you run the risk of injuring yourself.

Should you stretch before exercising?

Experts agree on one thing: stretching a cold muscle is a bad idea and can lead to serious injury! For this reason, you should always warm up first to warm up your muscles and prepare them for exercise.

A short stretching session before training is important to...

• To increase mobility and thus the range of movement. 
• Prepare the muscle for the load.

Note that you should keep the stretches short! A long stretching phase can relax the muscle too much and thus reduce the tension. This is not the effect we want to achieve before training.  

Remember: stretching before exercise can improve mobility and flexibility as long as you keep it short. Important: Never stretch cold!

Should you stretch after strength training?

Yes, definitely! And for the following reason:

Promotion of regeneration

The muscles are exhausted after training and over-acidified due to the lactic acid. Stretching exercises reduce the level of tension and cause the muscle to loosen up again. This promotes muscle regeneration and at the same time helps to absorb lactate. This means thatthe sore muscles are not quite so bad the next day.

Prevents poor posture 

If you train a muscle group too hard or too often, this can lead to shortening of these muscles. A good example of this is shoulders that are rolled forward because the chest muscles are shortened. Stretching after training can prevent this problem.

Mistakes you should avoid when stretching

Don't think of stretching as a minor part of your training! When you stretch, you should do it with concentration and care, otherwise the positive effect will very quickly turn negative.

To make sure you do everything right, here are the most common mistakes when stretching: 

Cold stretching 

Stretching is not the same as warming up! The muscle should already be warmed up before you put it "under tension".

Basic rule: stretching must not cause any difficulties, otherwise micro-tears can occur in the muscles. If these scar, the elasticity of the muscles is permanently reduced.

Jerky stretching

When stretching, you must carefully increase the tension in the muscle. Jerky stretching can injure the muscle. If the tension eases after a few seconds, you can carefully increase the stretch a little.

Stretching after intensive training

During intensive or very long training sessions, a lot of lactate builds up in the muscles. You should then avoid stretching exercises, as static stretching in particular can increase muscle damage under these conditions.

Conclusion

So which is better? Stretching before or after exercise? The answer to this question is definitely both! 

Stretching before exercise prepares the muscle for the load and ensures that the muscle is more flexible. Stretching after strength training reduces muscle tension, improves regeneration and prevents muscle soreness.

In the fitness retreats at Travelling Athletes , the trainers make sure to offer you exactly the right balance between stretching, fitness and nutrition. Especially on our trips to Phuket, Thailand, you can look forward to daily cross-training, yoga and intensive 1:1 training sessions through to beach workouts!

 

You can find out more about nutrition here.