Every sports enthusiast knows that stretching is an essential part of training. But few know how to do it correctly. Should you stretch before or after exercise? How do I stretch properly to avoid injuries? Can correct stretching prevent sports injuries?
The importance of stretching: When and how it works best: Stretching is important for flexibility, muscle relaxation, and injury prevention. It should be used strategically to achieve optimal results.
Should you stretch before exercising?
Static stretching before training can reduce muscle strength. Dynamic stretching is recommended instead to prepare the muscles through movement and promote blood circulation.
Why is stretching directly after exercise not advisable?
After training, the muscles are fatigued. Direct static stretching can delay regeneration. A better approach is a cool-down with gentle movements, followed later by light static stretching.
When is the best time for static stretching?
Static stretching is particularly beneficial after light activity or a warm-up phase, such as a hot shower. It helps to release muscle tension and maintain flexibility.
What stretching methods are there?
Static stretching: Hold positions for 20-60 seconds. Dynamic stretching: Active movements as preparation. PNF stretching (Proprioceptive Neuromuscular Facilitation): Alternating between contraction, relaxation, and a deep stretch position.
Conclusion
Dynamic stretching before exercise, static stretching after a recovery phase – this keeps the muscles supple and efficient.
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