You probably know it well from any training. Well, at least from good ones. Warming up and stretching muscles is their important part. Stretching helps prepare body for load, prevent muscle fever and stiffness. You probably heard that too. However that is far from all. Do you know what is difference between static and dynamic stretching and how to choose between them? What should you definitely avoid during stretching? What can replace stretching in some cases? We talked about it with professional trainer and yoga instructor Danka Baloghová. She shared with us also most important principles we should definitely follow when stretching.

Why is stretching important before training?

It is definitely important before training too, although it is very individual how long it should be before exercise. Sometimes 5 minutes is enough for us, other times if it is for example cold or demanding performance awaits us, even 30 minutes of warm-up is needed, part of which is pre-stretching. By precise stretching before training we eliminate risk of injuries, exercise with prepared and warmed up muscles is more effective, efficient and certainly also more pleasant.

stretching

Stretch or do yoga with our Danka

At beginning of training goal of our stretching is:

gain full range of motion,
adopt correct movement pattern
prepare muscles for work (activation)

Usually we start by warming up muscles, e.g. basic circular movements. Then we work on full range of motion for every area of body we plan to load, using active increasing of range of motion. We do dynamic movements, but supplement them with static stretching where we need it to achieve full range of motion. We end stretching with activation (tensing) of muscles. Important is to avoid drastic static (passive) stretching before explosive and strength exercises. Passive stretching can slow down and weaken muscles. That could lead to injury. Before exercise we want to excite muscles and prepare for subsequent load, therefore dynamic forms of stretching are used.

Learn to stretch correctly

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Why is stretching important after training?

From many benefits of stretching mainly these are associated with stretching after training:

reduction of muscle pain (muscle fever)
reduction of muscle tension (stiffness)
increase of flexibility thanks to stimulation of production of chemicals that "lubricate" connective tissue
generally increased physical fitness and ability to learn and perform controlled movements
increase of mental and spiritual relaxation (relaxation)
strengthening development of awareness of own body
reduction of risk of injury to joints, tendons and ligaments from overexertion
increase of ability to develop maximum force through greater range of motion
improvement of appearance and image
upright and good posture
some sources even state reduction of painful menstruation (dysmenorrhea) in women

After load, i.e. after training, we stretch muscles through static stretching, and that can serve us also as form of calming down after exercise.

Do we have to stretch at every training or does it work without stretching?

Today importance and effectiveness of stretching is not even debated, since it is needed and effective. Question is whether it is really needed before and after every training. I definitely recommend it, possibly it can be replaced by use of massage roller or massage balls or so-called myofascial release (can be included before and after training) and also warms up, perfuses and massages muscles, but also fasciae (something like connective tissue covers). But that is separate topic :).

I personally cannot imagine any training and even recreational sporting without at least short stretching before and after, whether it is skiing, running, even dancing or anything else. When you do sports under supervision of professional, ALWAYS they will warm you up and stretch at end. And I think that everyone who already simplified and shortened training precisely by that stretching, subsequently learned lesson and has experience that muscles hurt more then, or got slightly injured, painfully stretched and similarly.

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What is dynamic stretching and what are benefits for our body?

Dynamic or active stretching is one where range of motion is achieved dynamically, in motion, using muscle strength. Dynamic stretching is usually done in form of repeated dynamic movements, thanks to which muscles get moving and warm up. Other examples of dynamic stretching are for example circling arms, legs, hips, trunk, lunges, trunk rotations, leg extensions, leg curls etc. Dynamic stretching has task to achieve full range of motion, but at same time muscles warm up and prepare for work during it.

Dynamic forms of stretching are used mainly before sports activity (active transition between individual positions, which serves for complex stretching of muscle loops). In dynamic stretching before training movements are often used that are similar to those we will then do in training. It is supposed to prepare us for performance, indicate to organism that in these directions it will move now and will need muscle support there.

stretching

What is static stretching and what are its benefits for our body?

Static stretching is opposite of dynamic, and thus one where we stretch relaxed, "passive" muscles. It is way to stretch muscles, calm (dampen) muscles after training and to increase maximum range. I call it also classic, "oldschool", because many imagine under stretching only these static methods and call dynamic rather "warm-up". For example when we stretch in forward bend with straight legs to toes, it is passive stretching for back of thighs, because we are static – not moving.

From those static ways of stretching it is for example method of gradual stretching (classic stretching, in which you stay in extreme positions for period of 7 - 15 seconds), or method of post-isometric relaxation, when first you tense muscle isometrically in certain position for 5 - 10 seconds, relax and immediately follows stretching for period of 10 - 30 seconds.

By stretching and calming muscles after training we reduce muscle pain from overtraining and muscle fever, gain flexibility, maximize range, improve our performance for future, even can remove back pain or other parts, caused by stiff muscles.

stretching

Which parts of body is important to stretch?

That is good question, because often discussed is topic why we need to stretch certain parts and certain not really. In stretching it doesn't apply that more is better. Excessive flexibility can sometimes be harmful too. In some cases it can result in hypermobility, to which women and girls are more prone. And from available data we know that hypermobility is often common denominator of various injuries and doesn't allow muscle to produce enough force.

Before training it is most important to pre-stretch muscles we will actively engage and after training mainly those we used most. Generally we focus on stretching parts we have shortened.

What should we avoid during stretching?

As I already stated, need to avoid static stretching before very explosive and dynamic training, because static forms of stretching dampen reflex mechanism of muscle fibers and can reduce sports performance. Hypermobile individuals should avoid stretching beyond natural range of joints and muscles.

And of course there are several important principles that need to be followed during stretching:

we always stretch only warmed up and thoroughly perfused muscle
never go through pain
always stretch with exhale, breathe fluently, do not hold breath
stretch as often as possible, ideally every, resp. every second day
temperature of surrounding environment must be appropriate and pleasant (stretching outside in frost or wind is not ideal solution)
put on loose clothing that does not prevent desired range
for static stretching induce relaxing atmosphere

STRETCHING

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Why is stretching very important during exercise? Learn to stretch correctly with trainer Danka