Before exercise? After exercise?…When should I do stretching?

Stretching isn't always necessarily good just because you're exercising.
Warm-up is essential.
Stretching should be done as static stretching.
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Photo = Getty Images Korea.

There was a time when pre-exercise stretching was considered the proper way. Then, a few years ago, the idea that stretching after exercise is better started to spread.

Stretching can improve flexibility and increase the range of motion in joints, helping to prevent injuries. However, confusion has arisen due to conflicting advice.

Dr. David Bem, who researches human kinesiology at Memorial University in St. John's, Newfoundland, eastern Canada, recently advised through AP News on when and how to stretch safely and effectively.

▼Warming up before stretching▼
Dr. Bem, the author of "The Science and Physiology of Flexibility and Stretching," says that stretching is almost always beneficial, but it is better to warm up first. He recommends doing light aerobic exercises such as jogging, walking, or cycling for about 5 to 10 minutes.

Photo = Getty Images Korea.

 

 

Next, static stretching is performed, which involves adopting and maintaining a posture in the traditional way. Then, dynamic stretching, which includes activity-specific movements like leg lifts to warm up the muscles through repetitive actions, can be done.

Dr. Bem says that one minute is the optimal amount of time to perform static stretching without feeling fatigue in each muscle group.

▼Expanding the Definition of Stretching▼
Should you always stretch before exercising? Not necessarily with traditional stretching.

Dr. Bem was asked, "Should we increase the range of motion? Should we have better flexibility?" and he replied, "Yes," because "it helps prevent injuries. It also benefits health. However, there is no need to stretch for this purpose."

For example, resistance training (weight training) can be an effective form of stretching. When performing chest presses with a barbell, dumbbell, or equipment, the range of motion for the deltoids and abdominal muscles increases, so there is no need to stretch beforehand. It is recommended to start with light weights for warm-up, then gradually increase the weight for training.
Dr. Bem says, "Unless you are a gymnast, figure skater, or a golfer who requires a wide range of motion during swings, there is no need for separate stretching."

You don't need to stretch first even when running lightly. Just loosen up your body by jogging slowly and then increase your speed.

Photo = Getty Images Korea.

▼Avoid overstretching that causes pain▼
Light stretching after exercise is okay. However, doing it excessively to the point of feeling pain is dangerous. At that point, the muscles are warmed up, so overdoing it increases the risk of injury.

Foam rollers can help with muscle recovery and have been shown to improve flexibility as well as stretching.

It is good to do static stretching before sports activities.
Dr. Bem says that doing static stretching beforehand during sports activities helps reduce muscle and tendon injuries.
He said, "If you are planning to engage in explosive activities that use muscles and tendons such as explosive movements, direction changes, agility, and sprints, static stretching can make you stronger."

It is also important to stretch both sides equally. Lack of flexibility on one side can lead to injury.

▼Why has there been confusion about stretching?▼
In several studies conducted over the years, some recommended stretching before exercise while others advised against it. The conflicting research results can understandably cause confusion. It is pointed out that this is because some studies did not reflect real-world situations or were designed with elite athletes in mind rather than the general public.

If you are Usain Bolt, there would be a difference. But for everyone else, there isn't.