Stretching at the end of a workout?

[judegirl]

I'm hoping to get some opinions on just how important it is to stretch at the end of a workout. I always do the stretches, since they feel good and I feel like they're good for me, but my husband almost always skips his (we follow Cathe rotations and usually do the same videos each morning - I go, then he goes out and does the same video I just did.) He says he has read online that studies have shown that there is no benefit to stretching after a workout (he DOES do the one at the beginning.) I figure, if there is a stretch at the end of every video, it must be there for a reason, but he would rather save the 5-10 minutes each morning, and I don't blame him. I have to wonder if, besides just feeling nice after a hard workout, there are any other benefits to spending that time stretching.

Thoughts?

 

[SRP]

Flexibility is just as important as strength and endurance. In fact, some sports medicine doctors say stretching should be considered a workout of its own. And research shows that stretching while the muscles are warm (after your workout) is actually the BEST time to do it, because you reduce your chances of injury by overstretching a cold and inflexible muscle. You get a better stretch while your muscles are already warm.

I personally feel that stretching every day gives me lots of benefits - far more than I'd gain by saving a few minutes by skipping it. In fact, I do about a half hour of stretching every day. It just makes me feel better.

And one more thing... my father is a prime example of what happens if you don't stretch. Granted, some of it is genetics, but many of his problems arise from overly tight muscles - back problems, leg cramps, etc. His doctors have told him over and over again to stretch. But he just doesn't like to do it.

 

[Miss Lee]

ITA with Shannon! I typically warm up before a workout, and stretch afterward. At least 3 days a week I devote 30 min to a stretch workout -- like a segment from my Classical Stretch DVD. I can't believe what a difference this has made in how I feel, and my posture is so much better!

 

[nkuangel]

I am a personal trainer and I get this question a lot. For many people it is something that is hardly ever done but should be done after every exercise.
I bet if your husband started to stretch with you he would feel better directly after the workouts. Like the above poster said many health benefits have been noted from stretching and as we get older being flexible reduces our risks for injuries such as back problems, tears strains or pulls.
Just some important things to remember when you do stretch only go to the point of mild discomfort, if something is painful back off because you are not ready for it yet. Also do not bounce when you stretch. This is counterproductive and rather than the muscle fibers elongating and becoming more flexible they will shorten and the muscles can shorten and lose flexibility. Hold stretches for 15 to 20 seconds to ensure that the muscle has enough time relax because when we first stretch our muscles they actually contract right away which is their way of protecting your body from pulling or tearing a muscle.
Each time you stretch you should be able to go a little further and trust me he will feel better. Also tell him that flexibility also encourages a more longer leaner look as the muscles lengthen.

So yes stretching is so important not only so that you can move through everyday activities easier but also to protect your body as we age.
nkuangel

 

[judegirl]

Thanks for the replies. I remember reading some place on these forums (I don't remember where, it was a while ago), that the stretches that Cathe does at the end of her workouts, and even the ones on Stretch Max, don't hold stretches long enough to increase flexibility, and that if someone was looking to do that they'd have to spend at least 30+ minutes several times a week to see improvements in that area. Is that the case? Or do you think that just doing the stretches at the end of the videos, and maybe one Stretch Max segment each week, will help?

 

[marcy]

I always do the stretches at the end of the workout which helps. I think Stretch Max will increase your flexibility. The more you do it, the more flexible you'll get. Yoga would also be very helpful in gaining flexibility. Many of Cathe's stretches are from yoga: downward dog, pigeon, seated twisting poses, standing splits, etc. Yoga really helped me gain back the flexibility I'd lost. I really love the stretch at the end of Butts & Guts.

Marcy

 

[berry99]

I used to skip stretching most of the time. However, I have learned how important it is. It helps to prevent injury. I have been recovering from knee issues and knee surgery and keeping your leg muscles stretched helps reduce stress on my knee. I never really thought stretching did that much. Now, I will not skip it.

 

[kathryn]

Either DH found a bad article, or he's misrememebering, since what he says is the exact opposite of the newest info that's been published in many places.

Most recent studies show that there is no benefit to stretching BEFORE a workout (and in fact, doing longer stretches at the beginning of a workout can result in the muscles not being able to contract as well during the workout, meaning you won't be able to lift as much as if you didn't do those stretches). It's best to do ROM work and dynamic stretches, or stretches that aren't held too long, in the beginning of a workout.

The best time to stretch for increased flexibility is after the muscles are warmed up, as in after a workout. It can not only help increase flexibility (if held long enough), but can reduce DOMS.