Fitness Holidays
Benefits of Stretching
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Stretching after a workout: A necessity?
Stretching after a workout: A necessity?
Although stretching and warm-ups are often mistaken for the same thing, those activities are two completely different processes.
In this article, we’ll get to the bottom of the myths of stretching and clarify once and for all the impact of stretching exercises. Moreover, we will answer the question whether stretching before or after a workout is better.
What happens during stretching?
While stretching, different muscles are activated and stretched by holding the tension or by dynamic bouncing.
The purpose of stretching is:
✅ Prevent shortening of muscles
✅ Reduce the risk of injuries
✅ Increase the range of motion
✅ Support regeneration
How to stretch correctly?
Stretching incorrectly can cause severe damage to the muscles. That’s why it’s important to first understand how to stretch properly.
✅ Avoid quick stretching and make sure to take enough time to do the exercise properly.
✅ Try to increase the movement in a controlled way instead of trying to reach the maximum stretch from the beginning.
✅ Do not force your body into a stretch because that increases the risk of injury.
Should you stretch before exercising?
Stretching a cold muscle is a bad idea and can lead to serious injuries! Therefore, you should warm up to prepare your muscles for the exercise.
A short stretching session before your workout is useful to….
✅ Increase the mobility and Range of Motion
✅ Prepare the muscle for the exercise
Note that you should keep the stretches short! A long stretching sequence may relax the muscle too much and decrease the muscle’s tension. This is not the effect we want to achieve before the workout.
Should you stretch after strength training?
We remember: stretching before working out can improve mobility and flexibility, as long as you keep it short. Important: Never stretch cold!
Should you stretch after strength training?
In a nutshell, yes, definitely! Here’s why:
To promote regeneration
Muscles are exhausted after a workout and overacidified due to lactic acid. Stretching exercises lower the state of tension and cause the muscle to relax again. This promotes muscle recovery and at the same time helps to absorb lactate. As a result, the soreness is not as bad the next day.
Prevents bad body posture
If you exercise a muscle group too much or too often, you may end up shortening those muscles. A stretch after a workout can help to avoid this problem.
Mistakes you should avoid
Don’t think of stretching as a secondary aspect of your workout! When you stretch, you should focus and be careful. Otherwise the positive effect will quickly turn into a negative one.
To make sure you do everything right, here are the most common stretching mistakes:
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 develop in the muscles. When these scar, the elasticity of the muscles will be permanently reduced.
Jerky stretching
While stretching, you need to carefully increase the tension in the muscle. Jerky stretching can injure the muscle. After the tension decreases you can carefully increase the stretch.
Stretching after a intense workout
During intense or very long workouts, a lot of lactate builds up in the muscles. In this case you should avoid stretching. In this case especially static stretching can increase muscle damage.
Stretching before or after sports?
The answer to this question is definitely BOTH!
Stretching before a workout prepares the muscle for the following exercise and increases the flexibility of the muscle.
Stretching after strength training reduces muscle tension, improves recovery and prevents muscle soreness.
In the fitness retreats of Travelling Athletes, the coaches 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 fitness, yoga and intensive 1:1 workouts on the beach!
You can find more about nutrition here.
Here is some more For you to read...
Interested? Check Out Our Fitness Holiday Packages.
It has never been so easy to travel the world, meet like-minded people, and enjoy amazing workouts in beautiful destinations. Try it yourself and become part of the community of Travelling Athletes.
No matter whether you want to travel to Bali or Greece, we will help you become a better YOU while you experience an unforgettable fitness holiday. Designed for individuals or groups, our fitness holidays are perfect for all fitness levels and are available 365 days a year.
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Each of our fitness retreats and fitness holiday travel packages offer you a different focus — such as improvement of general fitness, introduction to CrossFit, weight loss, skill training, and much more.
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Choose the fitness holiday that suits you best and look forward to exciting fitness classes consisting of boot camps, HIIT, CrossFit (official box), beach WODs, beach workouts, Personal Training, Muay Thai, and much more.
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All Included - More than Just a fitness holiday
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