7 Benefits of Stretching Before and After Exercise! Is Longer Stretching Better?

Stress from urban life is everywhere: work, studies, family, and more often leave people feeling overwhelmed. Excessive stress can negatively affect both the body and mind, even causing health issues. However, effectively managing stress can enhance efficiency. Therefore, learning how to relieve stress is crucial, keeping it at a manageable level. JC Fit City shares the 7 benefits of stretching, the correct techniques, and important tips to help you better understand this simple yet vital activity.

Benefits of Stretching Before and After Exercise

● Relieve Muscle Soreness: After exercise, lactic acid accumulates in the muscles, causing soreness and swelling. Stretching helps improve circulation, accelerate lactic acid metabolism, and reduce soreness and swelling.
● Promote Blood Circulation: Stretching promotes blood flow, providing better nourishment to muscles and accelerating muscle recovery.
● Increase Joint Flexibility: Stretching increases the range of motion of joints, enhancing exercise performance and reducing the risk of injury.
● Improve Body Flexibility: Stretching areas such as the chest, back, and legs can improve overall body flexibility, enhance posture, and make it easier to perform various movements.
● Relax the Body and Mind: Stretching relaxes tense muscles, calms emotions, and provides overall relaxation for both the body and mind.
● Aid Sleep: Proper stretching helps relax muscles, promoting better sleep.
● Enhance Exercise Performance: Proper stretching increases muscle elasticity and strength, improving performance during physical activities.

Common Stretching Questions

Stretching before exercise is like warming up a machine—it helps prepare the muscles for activity and reduces the risk of injury. It is recommended to focus on dynamic stretching, such as jumping jacks or high knees.

Stretching immediately after exercise is equally important, as the muscles are warmer and more flexible, which makes it more effective at relieving tension. Static stretching should be the main focus after exercise, such as forward bends or wall stretches. However, longer stretches are not always better; 15-30 seconds of static stretching is usually sufficient, and excessive stretching can lead to muscle strain. Stretch 3-5 times per week for best results.

Correct Stretching Techniques

● Static Stretching: Best performed after exercise, static stretching involves holding a stretch for 15-30 seconds, maintaining smooth breathing during the process.

1. Standing Forward Bend
A classic stretching move that targets the hamstrings and the spine.
Action: Keep the knees straight, bend forward, and try to touch the ground with your hands. For more flexibility, you can hold your calves or thighs.

2. Straight Leg Wall Stretch
Helps relax the calves and hamstrings.
Action: Place your hands against the wall, bend your left knee, and extend your right leg behind you with your heel on the ground. Hold for 30 seconds, then switch legs.

3. Pigeon Pose
A yoga pose that stretches the hips and legs.
Action: Start in a low lunge, with your left knee and foot on the ground, your right leg bent forward with the knee facing forward. Press the outer side of your right leg to the ground.

4. Behind-the-Back Hand Stretch
This stretch targets the back and shoulders.
Action: Bend your right elbow and place your palm on the back of your neck. Bend your left elbow and stretch your hand behind your back, trying to clasp your left fingers with your right hand.

● Dynamic Stretching: Best performed before exercise, dynamic stretching helps mobilize the joints and prepares muscles for activity.

1. Jumping Jacks
A full-body exercise that's perfect for warming up before exercise.
Action: Stand straight with feet together, arms by your sides. Jump up, spread your legs wide, and bring your arms overhead to clap. Jump again, bringing your feet together and arms back to your sides.

2. High Knees Running
Helps relax the knees and maintain a light stride, ideal before running.
Action: Stand straight, feet together, arms by your sides. Lift one leg up, bringing your knee higher than your waist, and swing your arms with the leg motion.

3. Butt Kicks
This exercise helps stretch the joints, preparing them for activity.
Action: Stand straight, feet together, arms by your sides. Lift one leg and kick your heel towards your buttocks. Swing your arms with the leg motion.

Although stretching should be done before and after exercise, be careful not to overstretch, as this can cause muscle strains. Additionally, focus on breathing during stretching. For static stretching, take deep breaths and exhale slowly while extending muscles to their limits. For dynamic stretching, adjust your breath to match the movements.

Common Stretching Myths

● Myth 1: Stretching is more effective if it hurts?
○ Pain is not an indicator of effective stretching. Overstretching can lead to muscle strain.

● Myth 2: Stretching can make you taller?
○ Stretching improves posture, but it does not directly increase height.

● Myth 3: Stretch before exercise for better results?
○ Before exercise, focus on dynamic stretching to warm up muscles; after exercise, focus on static stretching to relax muscles.

● Myth 4: Is stretching enough for warming up?
○ Stretching is part of the warm-up, but it cannot replace the entire warm-up. Warm-ups should include aerobic exercises and dynamic stretches to fully prepare the body.

Stretching after exercise offers many benefits—it not only relieves muscle soreness but also enhances athletic performance. However, the duration and technique of stretching are crucial for achieving the best results. We hope this article helps you better understand stretching and incorporate it into your exercise routine. JC Fit City will continue to share more health tips to help improve your performance, so stay tuned for the latest updates!