New Study Finds Why Stretching Before Exercise Is Important

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Conflicting literature on the merits of static or dynamic stretches before working out has led to many a confusing time for anyone who actively dedicates time every day to getting fit. Now, new evidence has found that what we have been taught to believe of late may not be the end-all of the concern. There are benefits that explain why stretching before exercise is important, and we should all take notes.

The Right Way to Stretch Before Exercise

For generations, gym students were taught to stretch before working out or playing games. Then the practice fell out of favor: Studies seemed to show that such ‘‘static’’ stretching (holding a pose for anywhere from a few seconds to several minutes) temporarily reduces muscular power, weakens athletic performance and increases the risk of injury. So most fitness experts currently advise against static stretches before exercise. But now a comprehensive new review of decades’ worth of research indicates that they might not be such a bad idea after all. Read More…

Yes, we have all found solid reasons why stretching before exercise is important – but equally important is stretching right. Here are some stretching dos and don’ts to help you get the most out of the activity. Mind these reminders.

Dos

• Stay hydrated. Hydration is important to any physical activity, and that does not rule out stretching. Keep a water bottle near you and take swigs from it whenever you feel winded to keep your muscles working well.
• Consistency is key. Hold each stretch for about 30 seconds to feel its full power, and make sure to stretch evenly. For instance, if you stretch your quadriceps, do the same for your hamstrings. Also, don’t forget to do a full body stretch instead of just the major muscle groups.
• Hold proper posture. Keep your back straight when you stretch to prevent injury to your back muscles.
• Breathe. Lastly, don’t forget to breathe slowly and deeply for optimal oxygenation.

Don’ts

• Don’t bounce. Chief among the reasons that nullify why stretching before exercise is important is bouncing. Contrary to popular belief, bouncing places stress on your muscles and prevents you from reaping the rewards of warming up.
• Don’t go beyond what you can do. Don’t overstretch yourself to the point where you start to get sore. Don’t overextend your joints to prevent injuries. And – most importantly – if you start to feel pain, take a breather.

Image Credit: The Right Way to Stretch Before Exercise – The New York Times 

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