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Post-workout stretching benefits -

These effects range from decreasing muscle soreness, albeit by a very small amount, increasing flexibility, increasing local blood flow, and decreasing neural excitability.

As a result, static stretching may be a useful form of recovery following exercise. The practice of stretching after exercise e. training and competition is extremely common, and something that has been performed for many decades, if not centuries and more.

The common reasons for stretching after exercise are to:. This was perhaps first popularised after a particular research publication in the s 1. Since then, whilst some of the underpinning theory supporting the usefulness of post-exercise stretching has been discredited, the practice of this recovery modality still persists 2.

Though there are many forms of stretching Figure 1 , static stretching appears to be the most common type prescribed in post-exercise cool-down routines. Stretching is also classified as either acute or chronic. Chronic stretching refers to repeated stretches over a series of sets, days and even weeks 6.

Recovery is traditionally defined as a 1-stage model, that is, returning something that was lost 7 , or a reestablishment of the initial stage 8.

However, recovery in sport, or from exercise is typically seen as a 2-stage model: returning what was lost e. reducing fatigue and re-establishing range of motion and adapting i. super-compensation to the imposed training demands 6. Given this, full recovery should not be considered complete until the athlete has achieved a level of fitness that is higher than pre-exercise levels i.

the super-compensation principle. This principle is simply displayed in Figure 2. As previously mentioned, the primary objectives of post-exercise stretching to enhance recovery are two-fold:.

Before continuing, it is worth noting that other post-exercise modalities such as heat and cold therapies , vibration, massage , hydrotherapy, anaesthetics, and foam rolling have all been shown to reduce muscle soreness and enhance the joint range of motion, thus enhancing recovery Blood Flow During static stretching, blood flow, capillary region oxygenation, and the velocity of red blood cells to the muscle appear to decrease Perhaps this is to be expected as the mechanical strain exerted on the muscle from the stretch is likely to cause vascular compression and lengthening.

However, immediately after the stretch is released, blood flow appears to increase significantly beyond its previous pre-stretching levels Static stretching, therefore, appears to induce a rebounding effect on muscle blood flow — i. reduces flow during the stretch, but quickly elevates it afterwards.

Temporarily reducing, and then increasing, blood flow may facilitate recovery by improving the delivery of nutrients whilst simultaneously removing metabolites, however, this is yet to be confirmed by research. Muscle Soreness Reducing muscle soreness after exercise is a cornerstone objective of enhancing recovery.

Much research has measured the effects of post-exercise stretching on muscle soreness and very often found positive results 11 ; which simply means stretching after exercise reduces muscle soreness. However, most of this research has been reported to be of low to moderate quality 2.

Despite this figure being statistically significant, the effect is very small. As such, post-exercise static stretching may have little to no worthwhile effect on muscle soreness.

On the flip side, perhaps every little counts. Parasympathetic Modulation Things here can get a little complicated, so we will keep it as quick and as straightforward as possible. Therefore, the SNS increases heart rate, whilst the PSNS slows it down Figure 3.

Essentially, the PSNS helps facilitate recovery after a stressful event e. competition or training by counteracting the effects of the SNS which raises excitability and readiness Given this, the PSNS is associated with systemic whole-body relaxation.

Relaxation, which reduces PSNS activity, is an important component of recovery and the rejuvenation of hemostasis and adaptation after exercise. Static stretching has been shown to increase both short-term same day and long-term over multiple weeks PSNS modulation i.

activity , as measured by changes in the activity of the heart e. heart rate variability For example, performing static stretching daily for 15 minutes, consistently for 28 days, can improve heart rate variability As a result, static stretching appears to be a useful tool for increasing PSNS activity and therefore promoting relaxation.

Range of Motion Flexibility Flexibility is usually referred to as the range of motion around a joint, or a series of joints e. the spine. Static or pre-contraction stretching techniques are perhaps most frequently used to develop or increase, joint flexibility — particularly after exercise.

Anecdotal evidence would suggest that stretching after exercise is most often used by coaches and athletes to restore pre-exercise ranges of motion, rather than improve flexibility. Study after study has shown that static stretching can improve joint flexibility , however, the mechanisms in which it does are still not completely clear.

As some research has been unable to show that stretching can improve tissue length e. muscle-tendon unit , it has been suggested that the increases in flexibility are the result of an improved stretch tolerance ability to withstand the stretch , and not tissue extensibility e.

increased muscle-tendon length Although this has been proposed, newer higher quality evidence demonstrates that static stretching can improve flexibility by altering the mechanical factors associated with tissue stiffness passive fascicle length and angle Static stretching, therefore, appears to improve flexibility and do so by increasing passive fascicle length and decreasing passive fascicle angle.

Increases in flexibility can also be attributed to decreases in neural excitability As a result, static stretching may also improve flexibility by decreasing neural excitability, in addition to altering the mechanical structures of the muscle-tendon unit fascicle length and angle.

One key issue surrounding virtually all stretching-based research, is the current ability to appropriately quantify the intensity of stretching — i.

how do you measure the intensity of a stretch? For example, much research has used subjective measures of intensity, such as to the point of pain or just before the point of pain, however, the perception of pain is very different for each person.

To further complicate things, discomfort and pain may be exercise specific — suggesting that individuals may have higher stretch tolerances during certain exercises than others This issue also complicates things further when research is compared — as an athlete may have a higher pain tolerance for a quadriceps stretch, than for a hamstring stretch.

Athletes are also often directed to perform a stretch that is pain-free, but the line between mere discomfort and pain is unclear 6. Furthermore, to the best of our knowledge, no single metric has ever been proposed which can reliably measure i.

quantify the level, intensity, or magnitude of stretching. This means, over time, stretching will improve your flexibility and your range of motion. Stretching will also reduce the lactic acid buildup from your intense workout. This excess can lead to muscle stiffness and possible cramping.

After an intense workout session, a byproduct called lactic acid is left in your system. Taking the time to cool down properly cycles out the buildup of lactic acid and prepares your body for your next task. Cooling down can minimize delayed onset muscle soreness DOMS , which typically happens between 24 to 48 hours after your workout because of microtears in muscle fibers caused by an intense workout.

So how does cooling down affect DOMS? Cool downs increase blood flow to the muscles you use during your workout to speed up recovery. Post-workout stretching helps prevent injuries by increasing flexibility.

This can lower the risk of body muscle imbalances. Stretching reduces inflammation, especially after an injury. When injured, your body will increase the muscle tension around the injury to prevent more damage. This process increases the number of knots in your muscles which can decrease movement and elasticity.

You might know that exercise is great for stress relief but did you know cooling down and stretching assist in gradually bringing your body back to homeostasis?

Homeostasis is the process of the body coming back into a resting state. This gentle segway of calming your body will ease you back into your day. For a dynamic cool down, continue your workout for around five minutes at a slower pace and lower intensity.

For example, if your workout was a run, continue to walk for 5 minutes after. Your goal is to get your heart rate below beats per minute.

After a cool-down, spend some time in static stretches , holding each for approximately 30 seconds. Focus on stretching the body parts used during your workout. The recovery process is equally as important as pushing your body during intense exercise.

Stretching and cooling down bring your heart rate back down and signal your muscles that it's time to relax. Do you work out every day? Working out daily is a wonderful way to maintain good levels of health and keep your body functioning at its optimum levels. Stretching exercises are a staple of physical therapy for many reasons.

Did you know there are several specific benefits of stretching both before and after a workout? But it does. Tightness, spasms, and chronic discomforts including headaches and neck pain result. Another serious side effect of continuous stress is hypertension. Stretching regularly allows you to release this built-up tension and stress.

By relaxing and loosening your muscles, you can maintain better control over your blood pressure, avoid chronic muscle pain, and keep your immune system ready for anything.

One of the syretching overlooked aspects of exercise is stretching after a strenuous workout. Stretching tired and sore muscles after a workout Post-workout stretching benefits essential strftching it enhances Post-workout stretching benefits and stregching muscle tension after a Brain health and neurodegenerative diseases prevention. Stretching should be a part of your well-balanced workout routine, given the same importance as strength and cardiovascular training. Stretching after working out is a highly recommended practice. The benefits of stretching before a workout are often discussed, emphasizing its role in injury prevention. When you stretch after a workout, you benefit from both physiological and psychological effects. Your muscles should be warm before you begin your stretching. How long is streyching program? Is the program Athletic performance intolerances exam strretching What makes ACE's Body composition scanner different? Benefis or Chat Body composition scanner This article originally appeared in Health News on January 25, Cooling down and stretching after an intense workout is imperative to your recovery. This gradual decrease in activity will slow your heart rate and lower your body temperature.

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POST-WORKOUT STRETCH for Injury Prevention \u0026 Flexibility