Is stretching important after strength training? We'll explain what you need to know!
Although stretching and warming up are often used synonymously, they are two completely different processes.
In this article, we get to the bottom of the myths of stretching. We clarify once and for all the effect of stretching exercises and answer the question of whether stretching before or after training makes sense at all.
Yoga – Fitness camp; Stretching – Fitness Retreat Thailand – SuperPro CrossFit – Fitness Vacation Koh Samui – Fitness trips for Travelling Athletes
What happens during a muscle stretch?
When stretching, different muscle parts are activated and stretched. Either by holding the tension or by dynamic rocking.
The goal of stretching is, among other things:
- To prevent muscles from shortening
- To reduce the risk of injury
- To increase the possibilities of movement
- To support regeneration
But how do you stretch properly?
Stretching incorrectly can cause serious muscle damage. That's why it's important to first clarify how to stretch correctly.
- Avoid stretching too quickly and allow enough time.
- Avoid jerky movements. Try to intensify the movement slowly and in a controlled manner instead of to try to reach the maximum stretch all at once.
- Only stretch as far as you can. If you force a stretch with force or with the help of a training partner, there is a high risk of injuring yourself.
Activating different muscle groups through stretching – fitness vacation with Travelling Athletes
Should you stretch before exercising?
Experts agree on one point: Stretching a cold muscle is a bad idea and can lead to serious injuries! For this reason, you should always warm up first to warm up your muscles and prepare them for the strain.
A short stretching session before training is important to...
- To increase mobility and thus the range of motion.
- To prepare the muscle for the strain.
Keep your stretches short and sweet! A long stretching phase can relax the muscle too much and reduce tension. That's not the effect we want to achieve before training.
Let's 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! Here's why:
Promoting Regeneration
The muscles are exhausted after training and overacidified by the lactic acid. Stretching exercises reduce the state of tension and cause the muscle to relax again. This promotes muscle regeneration and also helps to absorb lactate. This means that dom's are not quite as bad the next day.
Prevents poor posture
If you train a muscle group too hard or too often, it can lead to a shortening of these muscles. A good example of this is the forward-rolled shoulders because the chest muscles are shortened. Stretching after training can prevent this problem.
Fitness Holiday – Short Stretching Phase Before Training
Mistakes you should avoid when stretching
Don't consider 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 into a negative one.
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 should not be difficult, 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 subsides 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 accumulates in the muscles. Then you should avoid stretching exercises, because static stretching in particular can worsen muscle damage under these conditions.
Increase your flexibility through stretching
Conclusion
So what's better? Stretching before or after exercise? The answer to this question is definitely both!
Stretching before exercise prepares the muscle for the strain and ensures that the muscle is more flexible. Stretching after strength training reduces the tension of the muscles, improves regeneration and prevents muscle soreness.
At the fitness retreats of Travelling Athletes, the trainers make sure to offer you just 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, all the way to beach workouts!
You can find more about nutrition here.
