Stretching up after a sport session is not even questionable, it’s imperative. In bodybuilding it’s a totally different subject, making a lot of controversies. Some people are saying that stretching up your muscles right after your session is bad for you. Why are they thinking that ? They argue that it may cause the micro-tears in the muscles to grow larger and so favorise muscular tear..
I am totally against that idea, I am advocating you to stretch after your workout sessions. Why should I stretch right after working out then ?
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.
A muscle too stiff pulls permanently on the joints and causes pain and promotes injury.
The only muscle gain is the product of rest. During an effort, on eating muscle, and at rest, we will rebuild more muscle than we destroy.
In bodybuilding, the purpose of the mass is to traumatize the muscle, to create these microlesions, stretching will therefore complete the work started under the bar. You certainly understand better the interest of these stretches, positioned just after a good session of bodybuilding.
Regular stretching keeps muscles long, lean, and flexible. The stretches allow us not to deviate the joints and especially its possible not to snap, to make tears … and they are benefits especially for recovery, blood circulation.
A good recovery means the possibility to continue and therefore to improve in the best conditions.
That’s why I believe that you recover much better if you stretch after a weight training session. That’s why I am advocating you to Static stretching after your weight training. Gently, for 20 seconds, not less.
Some people also like to stretch up (with dynamic stretches) before working out. Except that, cold stretching decreases performances. I would recommend you to stretch out then right after warming up your body. You can find warm up exercises here “Warming up your body by following these exercises“.
You’ll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle, and talk to your doctor.
In order to conclude: Stretching helps you to recover and to recover better. If you recover, you progress. So stretch yourself after your sport sessions and weight trainings !
Now here are some examples of stretching positions that you can do after your workout sessions.
If you have any difficulties with the muscles mentionned with the following positions, I would recommend you to take a look on my other article “The main muscle groups of your body“. You have further questions ? Don’t hesitate to ask me directly your questions.
Stretching positions (Dynamic before – Static after your workout/training sessions):
First here are some Dynamic Stretches for the people who like to stretch before their workouts and trainings. (must be done after the warm up exercises, right before the workout/training session).
Then these are the Static Stretching workouts that you have to do after your workout/training sessions:
There wasn’t enough upper extremity stretches exercises in my opinion. So here are a few others :
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See you soon for another article, your healthful blogger in sports.