Whether or not you exercise regularly, the notion of stretching before a workout is likely familiar. Getting your muscles warmed up and limber is important for avoiding injuries and preventing sore muscles and back pain later on. However, what you might not realize is that you need to stretch both before and after your workout—and that different types of stretches are necessary for the maximum benefit. 

Why Stretching Is Important 

Although cardiovascular and strength-building exercises are important for maintaining overall health, stretching is also key. Stretches help maintain muscle flexibility and support a full range of motion in the joints. For example, when the muscles that support your spine are tight, you might experience increased back pain and limited mobility.

Tight muscles are also more prone to injury when you’re exercising. If your muscles aren’t warm and flexible, sudden stretching can strain and damage them. 

Dynamic vs. Static Stretching 

Many athletes perform a series of static stretches before they work out. Static stretches involve holding a stretch for 30-60 seconds, elongating the muscles. However, there’s increasing evidence that static stretches are best performed after a workout. These stretches help the muscles cool down and reduce nerve activity, reducing tightness and discomfort after the session. 

That doesn't mean you shouldn’t stretch before you exercise, though. Rather, dynamic stretching is recommended beforehand. Dynamic stretching increases your heart rate, warms up the muscles, and increases oxygen to your muscles. These stretches are only held for a few seconds and repeated 15-20 times. Dynamic stretches include moves like high kicks, walking lunges, and marching in place, which simultaneously increase the heart rate while warming muscle fibers. 

How to Properly Stretch 

Proper stretching is important to avoid injury, back pain, and other discomforts when exercising. Before your session, warm your muscles by spending five minutes jogging in place, briskly walking, doing jumping jacks, or other exercises that increase your heart rate. Then spend about 10 minutes doing dynamic stretches that work multiple muscle groups at once. Perform each stretch for about 3–5 seconds; repeat 10–20 times. 

Post-workout, perform some static stretches to help your muscles cool down and avoid tightness. Muscles are naturally more flexible after a workout, so it’s not only easier to hold these stretches, but they’re also more beneficial. Be gentle, and never stretch so much it hurts. Work up to holding longer and deeper stretches. 

If back pain is keeping you from working out and making it difficult to stretch, contact O’Fallon Pain Relief Associates for help. Their professional and experienced team provides St. Charles County, MO, with personalized care for pain relief, including chiropractic care, massages, and physical therapy. They’re committed to helping you feel better as quickly and as long as possible. Call today at (636) 978-3000 to book an appointment or visit their website for more information on their services.