Stretching has numerous benefits for our bodies, including improved posture, flexibility, and mobility. It also serves as injury prevention by preparing the body for stress. Contrary to popular belief, stretching does not lengthen muscles but rather stretches the fascial tissue, tendons, and ligaments.
The duration, type, and timing of stretching are important factors to consider:
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Duration:
Short stretches before and after exercise, longer sessions on non-training days or after a day at the office.*
Type:
Static stretching involves holding a position, while dynamic stretching involves slow movements.*
Timing:
Active stretching before training, static stretching after training.The intensity and duration of exercise should also be taken into account. More intense exercise requires more thorough stretching afterwards.
The myth that stretching inhibits muscle building is not entirely true. It depends on the goal. If the goal is to build pure muscle mass, then stretching before strength training may reduce training volume. In this case, a separate stretching workout should be considered. If the goal is to improve both range of motion and build muscle, then longer dynamic stretching exercises can be performed before strength training and extensive stretching after training.
Bodyweight training combined with regular stretching is an ideal way to improve flexibility.
In conclusion, stretching is an important part of a fitness routine. It can improve posture, flexibility, mobility, and injury prevention. The duration, type, and timing of stretching should be tailored to the individual’s goals and fitness level.
