Ever wondered if stretching before or after your workout really makes a difference? Or if stretching helps muscle growth? You’re not alone! In the fitness world, the debate is hot: should you stretch before hitting the gym, or save it for after your sweat session? Let’s dive into this intriguing topic and uncover how stretching could be the secret to enhancing your fitness routine and muscle gains!
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As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Understanding Stretching
Stretching is a physical activity that involves lengthening and flexing the muscles and connective tissues.
When we stretch, our muscles and the surrounding tissues, such as tendons and fascia, undergo a series of beneficial changes. As the muscle fibers lengthen, the connective tissues stretch, allowing for greater flexibility and range of motion. This process helps to realign muscle fibers, reduce tension, and increase blood flow to the area, delivering essential nutrients and oxygen.
Additionally, stretching can help reduce the risk of injury by preparing the muscles and connective tissues for more intense physical activity. The increased blood flow also aids in removing waste products like lactic acid, which can accumulate during exercise and contribute to muscle soreness.
Fascia is the Main Culprit for Tight Muscles
The fascia can be a significant factor in muscle tightness. Fascia is a connective tissue that surrounds and supports muscles, bones, and organs.
It provides structural support and helps transmit force throughout the body. It’s like a web that holds everything in place and allows your muscles to move smoothly.
When fascia becomes tight, inflamed, or restricted, it can lead to muscle stiffness and discomfort.
When you stretch, you also stretch your fascia, helping it stay flexible and healthy. This flexibility can prevent tightness and discomfort, which can lead to injuries. Keeping your fascia in good shape is essential for overall body function and can even aid in muscle growth.
Is it Better to Stretch Before or After a Workout?
I am in the field of Physical Therapy, and my answer to that question is BOTH! However, it depends on what type of stretching.
There are two types of stretching: static stretches and dynamic stretches. Static stretching involves holding a stretch in a single position, like when you stretch your calf muscles. Dynamic stretching involves active movements, like high knees or butt kicks, that prepare your muscles for activity.
Dynamic Stretching
Doing dynamic stretches or “warm-ups” before a workout prevents your muscles from going into shock. It gradually increases the intensity and helps warm up the muscles, improving flexibility and reducing injury risk. Aim for five to ten minutes of dynamic stretching before your workout. Here are some examples:
1- Shoulder Circles: Relax your shoulders and rotate them in a circular motion to warm up your arms and shoulders.
2 – High Knees: Lift each knee toward your chest while alternating arms to raise your heart rate and activate leg muscles.
3 – Butt Kicks: Kick heels toward your glutes, alternating legs, to engage the muscles in the back of your legs.
Static Stretching
In static stretching, you hold a stretch to elongate the muscle, which is more effective for increasing muscle length compared to dynamic stretching. However, performing static stretches before a workout can be counterproductive because your muscles will be in a relaxed state, and transitioning to intense exercise might confuse them. This shift from relaxation to exertion can reduce effectiveness and increase the risk of injury. A Harvard study even found that stretching a “cold, tight muscle” before exercise could lead to injury.
Here are three examples of static stretching with brief instructions:
1 – Hamstring Stretch
- Starting Position: Sit on the floor with one leg extended straight in front of you and the other leg bent with the sole of your foot against the inner thigh of the extended leg.
- Instructions:
- Reach forward toward the toes of the extended leg, keeping your back straight.
- Hold the stretch for 20-30 seconds, feeling a gentle pull in the back of your thigh.
- Switch legs and repeat.
2 – Triceps Stretch
- Starting Position: Stand or sit with your back straight.
- Instructions:
- Raise one arm overhead and bend the elbow so that your hand reaches down your back.
- Use your other hand to gently press the bent elbow, feeling a stretch in your triceps and the back of your upper arm.
- Hold the stretch for 20-30 seconds, then switch arms.
3 – Quadriceps Stretch
- Starting Position: Stand with your feet hip-width apart and hold onto a wall or chair for balance if needed.
- Instructions:
- Bend one knee and bring your heel up toward your buttocks.
- Grasp your ankle with the hand on the same side and gently pull it towards your buttocks, feeling a stretch in the front of your thigh.
- Hold the stretch for 20-30 seconds, then switch legs.
For the core, this post has static stretches : 7 Best Core Stretching Exercises for a Stronger Core.
Diaphragm Stretches: 10 Best Diaphragm Stretching Exercises
Toe Stretches: Why You Need to Start Stretching Your Toes
How Does Stretching Help?
- Stretch-Mediated Hypertrophy: (discuss in more in-depth below)
- This fancy term means that stretching can actually help muscles grow.
- Stretching after workouts can lead to stretch-mediated hypertrophy, where muscle fibers grow because they are stretched.
- This can lead to significant increases in muscle mass over time.
- Muscle Recovery and Blood Flow:
- Stretching helps increase blood flow to the muscles, aiding in the removal of waste products like lactic acid.
- This can reduce muscle soreness and speed up recovery time.
- Flexibility and Range of Motion:
- Regular stretching can increase flexibility and help you achieve a full range of motion.
- This is important for overall muscle function and can help prevent injury.
- For example, stretching the hip flexors can help with lower back pain.
- Injury Prevention:
- Dynamic stretches before exercise can reduce the risk of injury by preparing the body for physical activity.
- Pain Relief:
- Stretching helps the body adjust to activity, especially for those with persistent pain.
Does Stretching Help Muscle Growth?
We have discussed the difference between dynamic and static stretching above and when to use which. Now, we will discuss whether stretching can increase muscle growth.
The answer is Yes! After you have completed a workout session, you may do an intense stretching, typically with weights, to stretch the fascia (fibrous sheath around muscles that can restrict growth). In the Journal of Applied Physiology, they found a potential 318% growth in 28 days.
To achieve this, use a heavy weight to stretch the targeted muscle group post-workout. Here are three examples of intense stretches using weights to help increase muscle growth:
1 – Dumbbell Chest Stretch
- Starting Position: Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells above your chest with your arms fully extended and palms facing each other.
- Instructions:
- Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.
- Lower them until you feel a deep stretch in your chest.
- Hold the stretched position for 20-30 seconds, then bring the dumbbells back to the starting position.
- This targets the pectoral muscles.
2 – Dumbbell Pullover Stretch
- Starting Position: Lie on a bench with your upper back and shoulders supported, holding a dumbbell with both hands above your chest.
- Instructions:
- Slowly lower the dumbbell behind your head in an arc, keeping your arms slightly bent.
- Stretch as far as comfortable to feel a deep stretch in your lats and chest.
- Hold the position for 20-30 seconds, then raise the dumbbell back to the starting position.
3 – Barbell Squat Stretch
- Starting Position: Stand with a barbell resting on your upper back and shoulders, with your feet shoulder-width apart.
- Instructions:
- Lower yourself into a deep squat position, keeping your chest up and back straight.
- Go as low as you can while maintaining proper form, feeling a deep stretch in your quads, hamstrings, and glutes.
- Hold the squat position for 20-30 seconds before returning to a standing position.
These stretches can help improve flexibility and muscle growth by elongating the muscle fibers and increasing blood flow to the targeted areas.
The Takeaway
Stretching after a workout offers numerous benefits, from increased flexibility to muscle growth. It’s an essential part of any workout routine, helping to prevent injury and improve recovery. Whether you’re doing resistance training, tai chi, or just enjoying physical activity, make stretching a regular part of your fitness plan.
By understanding the benefits of stretching and incorporating it into your routine, you can achieve greater muscle growth, flexibility, and overall health. So, next time you finish a workout, don’t skip the stretch! Your muscles will thank you.
References
- J. Antonio and W. J. Gonyea. Progressive stretch overload of skeletal muscle results in hypertrophy before hyperplasia. 01 SEP 1993 https://doi.org/10.1152/jappl.1993.75.3.1263
- https://www.health.harvard.edu/staying-healthy/ask-the-doctor-stretching-before-exercise
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