Flexible Friday

Image Credits: Dynamic Stretching vs. Static Stretching

Why Stretch?

Stretching before and after a workout may seem like a monotonous task, however, the benefits highly outweigh the risks of not stretching. Stretching prior to a workout helps to limit the risks of injuries which can put a stop to progress within the gym. 

Four years ago, during a workout, I felt a pain in my back while lifting and it became incredibly hard to walk. Upon going to the orthopedic doctor, I found out that I had a slipped vertebra. Since then, I have made it a point to stretch before and after every workout, which has made huge impacts on my soreness and any pain which I may experience.

Muscle soreness is caused by the buildup of lactic acid. Lactic acid is produced when the body breaks down carbohydrates for energy. This is produced to fuel the body to keep up with activity. Stretching can help to break down the buildup of lactic acid and improve productivity and growth within lifts.

Static or Dynamic?

Understanding the difference between the different types of stretching can make all the difference in both avoiding injury and helping with muscle soreness. There are two different types of stretching, one is static stretching, and the other is dynamic stretching. Dynamic stretching is stretching with movement, this is a stretch that will get your body ready for a movement such as lifting. Static stretching on the other hand is a stretch that is held for an extended period of time. 

Stretching Before Lifting

Both of these stretches are useful, however, finding the right time to use them, and maximizing the benefits of each stretch, can play a major role in avoiding injuries. Dynamic stretching is great for stretching prior to a workout. The main goal of this stretch is to prepare the body for the activity that is following, so completing stretches that mimic the different movements that you will be completing can brace your muscles and begin to activate the muscle fibers. 

For dynamic stretching before a lift, it is important to target the specific muscle groups that will be used the most throughout the lift, in order to best ensure that they are warmed up and ready to go through strenuous activity. Power House Gym is a great resource that has helpful information regarding lifting and stretching. 

I like to go into a workout knowing what specific muscles I will be working, so that I can plan ahead for what stretches I need to do. For example, If I am targeting legs, I like to do a multitude of stretches such as lunges, hip circles, and leg swings. This helps to loosen the muscles, and the difference can be noticed within each workout.

Stretching with Equipment

In addition to these body weight stretches, utilizing equipment such as a resistance band, or a light weight can help to mimic certain movements, instead of shocking the muscle by immediately jumping into heavy weights. Resistance bands can be incredibly useful because they can mimic the ability to provide resistance to your muscles, without the use of actual weights. This can provide a safe way to build up to weights, as well as prepare for your actual lifts.

                            Image Credit: 15 Static Stretches to Totally Enhance Your Workout Routine - LifeHack

Why Static Stretching? 

While stretching before a workout is important for reducing the risk of injury and helping to warm up muscles before putting them into strenuous use, stretching after a workout is equally as important. A lot of people finish a lift and pack up to go home, however, stretching after your workouts can improve muscle recovery which can make huge differences in future lifts. 

Dynamic stretching helps to warm up muscles before a lift, but static stretching can help to loosen muscles, as well as increase flexibility. During workouts, lactic acid is produced, which can lead to muscle soreness post workout. In addition to lactic acid, muscles tighten up during exercise, and holding stretches for extended periods can loosen them and lead to overall better recovery. 

Examples of Static Stretching 

Examples of static stretching can include toe touches, butterfly stretch, bicep stretch, and triceps stretch. When we think of stretching, these are the more common examples that the mind may immediately go to.

In addition to breaking up lactic acid and helping to prevent muscle soreness, stretching can also increase flexibility. Increased flexibility can lead to better range of motion and help to promote muscle growth through more depth in lifts. Certain lifts can be utilized better with more depth and range of motion, one example is with squats. As you go deeper into a squat, the muscles in your legs become more activated which can lead to better growth and improvement within the lifts.

Additional Benefits

In addition to the many benefits that stretching provides within performance and the gym, it can also make improvements to life outside of the gym. Poor posture is a huge issue within today's world and can cause a multitude of issues within people's lives. Poor posture can be a result of muscle imbalances, which stretching can help to fix. 

Stretching can also help to limit back pain and other muscle pains. Back pain is another huge issue within todays world, and can impact anyone no matter their age. Stretching the entire body, can help to loosen muscles and limit random aches and pains that can sometimes occur, such as back pains. 

Recap

Overall, finding a stretching routine that works for your body is the key to achieving the maximum results within the gym, and ensuring that you avoid injuries and muscle soreness. While there are many different stretches, understanding that each type of stretching has a purpose, such as dynamic stretching before a workout, and static stretching afterwards, can help to continue growth. 

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Alt Text for images: Group of women performing dynamic stretches, man on track performing toe touches.