Stretching after physical activity important for muscles
Stretching before a workout is counter-productive, says a wellness coach and personal trainer in Sudbury.
Brian Woods, who is with the YMCA, says people should never stretch a cold muscle. Instead, they should stretch at the end of a workout, when muscles are warm.
A recent study by the National Collegiate Athletic Association found the number of injuries increased when static stretches were done before athletes worked out, he said.
He said a muscle will tense up if it is stretched while still cold.
"In order to protect itself, the muscle will automatically contract. You can actually hurt yourself in the warmup."
For those who really want to stretch before physical activity, try a dynamic stretch — a mobile stretch using muscle groups that are about to be worked, Woods said. Examples include lunges and squats.
Woods suggests warming up with light cardio activity first, then stretching following the actual workout.
"Hold your stretches for 20-30 seconds," said Wood. "Induce a sensation of stretch, not pain, [and] not forcing."
Woods has been trying out a new way of stretching with some clients. They hold the stretch for 2-3 seconds and then release that tension for another 2-3 seconds.
Stretching after a workout helps to introduce the repair process to the muscle and allows the muscle to relax, Woods continued. He said stretching helps strengthen muscles, balances out a workout and returns muscles to some sort of semblance of normalcy and balance.
Woods favourite stretch is an alternate leg cross, essentially sitting in a light squat with one ankle over the opposite knee pushing down.
