Stretching is an important part of a fitness routine and can be beneficial for your muscles before and after a workout. However, not all stretches are made equal. Some of them should be used before a session as a part of a warm-up while others after your session during a cool-down.
Dynamic stretches: before a workout
Dynamic stretches are the ones you want to include in your warm-up. As the name implies, these types of stretches involve movements. During dynamic stretches, you put your muscles and joints through a range of motion which prepares your body for the exercises you’ve planned, increases your blood flow and lubricates your joints.
Some examples of dynamic stretches include lunges with rotations, inchworms, leg swings, hip circles, frog walk-in.
Another way to think about dynamic stretches is as a rehearsal of the exercise you are about to perform using weights. For example, during a lower body session, you can perform variations of lunges, step-ups, hip hinges, squats, glute bridges. You can use a loop band above your knees to activate your glutes by performing squats or lateral squat walk. It is also a good idea to include unilateral dynamic stretches, for example, single-leg hinges or glute bridges.
For upper body dynamic stretches, it is important to pay special attention to shoulders. You are more likely to injure a shoulder joint because of how mobile it is. Some of the warm-up dynamic stretches for the shoulder complex include resistance band face pulls, arm circles, as well as moving your shoulder blades forward and back, up and down.
It might also be a good idea to perform core activation movements, such as a set of pallof press. Especially if you are planning to do exercises that require core stability such as squats and deadlifts.
When doing dynamic stretches, you can perform 8-10 reps per movement. You can add additional reps if you feel like your body needs it. Although, it is more important to focus on the quality of each rep and ensure that you perform all dynamic stretches under control and with good form.
Static stretches: after a workout
Static stretches are what you would normally associate with the word “stretching”. It involves holding a position for 10-15 seconds while feeling a gentle stretch in your muscles. You should perform static stretches after a workout. They help your muscles return to their normal length after exercise. However, performing static stretches on muscles that you haven’t warmed up might increase chances of injury.
You can perform static stretches for maintenance or development of flexibility. Maintenance static stretches are the ones to include post-workout and should only involve a mild tension.
If you need to perform developmental stretches, try doing them on separate days. They would require holding positions for longer (15-60 seconds). It is important to be careful with developmental stretches. First, pushing beyond your capacity might lead to injury. Secondly, if you have muscle imbalances, some of your muscles might already be lengthened and require strengthening and not stretching.
When performing static stretches it is still important to focus on form. For example, a lot of people with tight hamstrings might be bending using their back to get closer to touching their toes. This way, the hamstring stretch is going to be less effective. To achieve an optimal hamstring stretch it is important to ensure you are bending from your hips.
To summarise, a gentle passive stretch can be a good way to finish your workout while cooling down and helping your muscles return to their normal length. You shouldn’t use them prior to your session. Instead, focus on getting your body moving by working your joints through a full range of motion, activating your muscles and rehearsing the movements you are about to perform in a session.