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Stretching after training once seemed like a no-brainer. But nowadays, more and more people are wondering if it really offers any benefits. Let's take a closer look...

- Stretching before training -

Let’s not stretch our muscles before giving them a chance to warm up, because by doing so, we reduce our physical performance and increase our risk of injury.

We should opt for a series of dynamic (bodyweight) exercises, to let our joints and all of our muscles prepare for the action. In clear, let's start our strengthening sessions with arm openings, lunges, classic squats and planks, we will increase resistance, difficulty and/or speed as the workout progresses.

- Stretching after training -

If we go straight from our workout to the shower without taking the time to slow down our nervous system, we are not allowing our bodies to return to homeostasis or to a normal state. The advantage of stretching is that it stimulates and calms our nervous system (since we breathe more deeply and more calmly).

Also, post-workout stretching is beneficial in preventing or alleviating muscle pain. While our muscles are warm after training (which is great for stretching), they are also tense and shortened after all of our efforts and no longer have nutrient flow, healthy blood flow, or don’t eliminates waste anymore (which contributes to our muscle pain).

If we try to force a stretch, our muscles may contract and become sorer. Our best course of action is to stretch each muscle group for up to 30 seconds, to allow our muscles to relax.

- Stretching without training -

Stretching can also be done anytime we feel the need to relax our muscles. Such as the mornings we wake up feeling sore, or after a long day of work/class where our body is a little tense.

And the good news is that stretching can be done anywhere : bedroom, kitchen, backyard, in front of our computer/TV, etc.

- Some ideas -

All stretching exercises are to be performed passively, for about ten seconds or more, for each one and breathing slowly :

THE LATERAL MUSCLES OF THE NECK : Placing our left hand on the right side of our head, tilting our head slightly to the left side then bring our ear closer to our shoulder (without raising the shoulder) accompanying the movement with our hand (without forcefully stretch). Then let's alternate.

THE NECK : Placing our hands behind the head and then slowly lower the chin to the chest. Let's accompany the movement with the hands (without forcing). Then, we will place our hands under the chin and tilt our head slowly back (still without forcing).

UPPER BODY : Let’s stretch both arms upwards and pull us as tall as possible. Then standing up, we will flex our legs, round our backs, and stretch our arms forward. We should stretch as much as possible, trying to keep our hands as far away from our back as possible.

SHOULDERS : Putting our right hand on the left shoulder and grabbing our right elbow with our left hand, we will bring our elbow closer to the shoulder. We can add torso rotation to further stretch the back muscles.

CHEST : Let’s flex our arms 90°, then open the rib cage by pointing our elbows back, and squeezing our shoulder blades.

THE BUST : Let’s stretch the right arm upwards, pushing to the maximum, then bend the bust to the left, always stretching out with the arm in order to maintain maximum stretch (without arching our back).

BOTTOM AND LOWER BACK : Lying on our back and placing our right ankle on our left knee. With our two hands, we will grab the back of our thigh and gradually pull it towards us while blowing. We have to remember to keep our right knee in the open position.

THE QUADRICEPS AND ISCHIO-LEGS : Standing up, feet together and legs outstretched, we will tilt our upper body down. Let’s breathe gently while trying to touch our feet, or for the more flexible to put our hands flat on the ground.

CALFS : Hands against a wall, let’s lean against it, stretching one leg back, feet in line with the legs and the knees. Fixing our heel firmly to the ground and then moving our pelvis forward while keeping our back leg straight.

THE PSOAS : Leaning on the ground on one knee (bent at 90°) of the back leg and on the foot of the front leg. Gradually moving the pelvis forward while keeping the torso straight, the back leg remaining fixed.

THE ADDUCTORS : Let's sit cross-legged, the two feet glued together and as close as possible to us. Let's try to press our knees with our elbows, so that they touch the ground (It is not necessary to touch the ground - this will come in time).

Conclusions

While it keeps us fit and healthy, exercising damages our muscle tissue and joints. A moment of recovery allows them to adapt and rebuild to become more flexible, more efficient and even stronger.

Stretching is the essence of this recovery, it allows us to come out of our training and return to our normal state before washing.

What do you think?

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