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Jessica Matthews, Academy Exercise Scientist, ACE-CPT, ACE-GFI: Flexibility training is a vital component of an exercise program.
And while most of us know that it is important to stretch,
there are still some people that are confused over when the best time to stretch actually is.
Many of us learned early on in elementary school physical education classes, and on Little League sports teams alike,
that you should always stretch before you exercise, in order to prevent injury.
However, research in recent years has found that this is not the case.
In fact, the static stretching approach (holding a stretch in one position without movement) before exercise can be dangerous,
as stretching muscles when they are not completely warmed may lead to muscle strains and pulls.
This type of stretching before exercise may also reduce the level of physical performance during activity,
and research has shown that pre-exercise static stretching does not prevent injury,
nor does it provide any additional protection from muscle soreness.
Some individuals opt to incorporate stretching at the end of the warm-up period.
However, this practice can be counterproductive, as stretching during the conclusion of the warm-up
will cause a drop in heart rate prior to the start of the conditioning segment of the workout session.
Consequently, the best time to perform static stretching is at the end of a workout session.
Static stretching should be included as part of the cool-down, as it is safer and more effective to stretch muscles
that are properly warmed, and therefore more pliable.
This type of stretching, performed after activity, can help to improve posture and flexibility and also reduce stress.
So, what should you do at the beginning of your workout?
Researchers are finding that an active, dynamic warm-up is a safer and more-effective way to prepare the body for activity.
Dynamic stretching, which involves active, range-of-motion movements that tend to resemble sport, or movement-specific actions,
can include exercises such as arm circles, leg swings, cat-camel, and Frankenstein walks.
This type of stretching, before exercise, helps to increase body temperature, enhance joint flexibility, and increase muscle elasticity
through a range of motion, functionally preparing the body for the activity to come.
For more health and fitness information, be sure to visit our website, at www.acefitness.org.
We'll see you next time.