Positive Effects for Muscles and Tendons
Stretching specific muscles is quite common in both competitive and recreational sports. However, it is frequently a subject of debate: is stretching even useful? Some advocate for it, while others dismiss it as unnecessary. Nevertheless, it remains an integral part of most sports classes and activities. In the past, stretching was attributed a much more central importance than it is today. Nowadays, it is viewed with greater nuance. Muscle stretching isn't always recommended. Today, we'll take a look at when stretching is generally viewed positively and when it is discouraged. In addition, we'll give you a few exercises that you can easily do at home.
What Are the Benefits of Stretching?
There are several benefits to stretching yourself—or rather, your muscles and tendons:
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Stretching can relieve muscle tension and thereby improve muscle tone.
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Stretching activates your metabolism, promoting better blood circulation in the muscles. The result: faster and better recovery of your muscles after workouts. The risk of injury can thus be minimized.
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Stretching has a positive effect on overall flexibility and coordination skills.
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The parasympathetic nervous system—an important component of our nervous system—is stimulated by stretching. The result: stress is minimized and we feel more relaxed.
Even if certain stretching effects cannot be scientifically proven, the last point—the effect on our emotions—is particularly important. Have you been sitting at your desk in front of the monitor for hours? Feel free to stand up occasionally and stretch your body and muscles. You will see that it calms you and might ease tense neck muscles a bit. If you feel better afterward and it contributes to your well-being, there is certainly nothing wrong with doing a few stretching exercises.
How and When to Stretch Correctly?
There is no single correct approach to stretching properly. As is so often the case, it depends on your specific situation. What sport do you practice, and is it better for that particular workout to stretch beforehand or afterward?
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Stretching before exercising: A proper warm-up routine is much more important than stretching. This is always fundamental, as a good warm-up prepares your muscles for the upcoming workout segment. Without proper warming up before the actual training, stretching is not recommended and is even counterindicated. If you start directly with a stretching routine, you risk minor muscle fiber tears or strains. Therefore, a proper warm-up routine should always be completed first. Subsequent stretching is recommended for sports that require high flexibility. Examples include gymnastics, calisthenics, or dancing.
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Stretching after exercising: First, do a thorough cool-down. This means your body needs to return to a normal breathing rate first. Only then should you relax your muscles with a few stretching exercises.
A general distinction is made between static stretching exercises and dynamic stretching exercises. Static stretching is what we typically consider classic stretching: the muscle is extended, and this position is held for a period of time (usually around 15 to 30 seconds). With dynamic stretching, the stretch is not held continuously; instead, you repeatedly move out of the stretched position in a controlled manner before returning to it. It is important that this is not done suddenly or abruptly, but slowly and controlled. Pro tip: In strength training, stretching exercises are generally best delayed. So wait a few hours (or even a day) after your workout before loosening up and relaxing your muscles further through stretching. If you absolutely want to stretch before strength training, stick to dynamic stretching. Especially in sports that require explosive power output (strength sports, sprinting, etc.), prior static stretching is not recommended, as it would negatively impact muscle strength, explosiveness, and speed.
4 Basic Stretching Exercises
Exercise 1: Stretching the shoulder and arm muscles
Stand comfortably upright with your feet hip-width apart. Now bring your extended arm horizontally across the center of your body at shoulder height to the opposite side. Support the stretch by gently pressing on the elbow of your extended arm with the hand of your other arm, pushing toward the opposite shoulder. Repeat on the other side. Hold each stretch for approx. 20 to 30 seconds.
Exercise 2: Stretching the hip flexors
Kneel down on both legs. Now place one leg in front of you at a 90-degree angle. Move your upper body slightly forward so that your kneeling leg is stretched in the hip flexor area. You should feel the stretch in the groin and thigh of the kneeling leg. If necessary, pad your knee with a folded towel.
Exercise 3: Stretching the chest muscles
You can also do this exercise as a work break whenever you get up from your desk. Stand comfortably upright with your feet hip-width apart. Now extend both arms straight up over your head as far as you can and as comfortable as it feels. Keep your shoulders down as much as possible, so do not actively pull them up. Engage your abdomen, lower back, and glutes to prevent an excessive arch in your lower back.
Alternatively, you can clasp your hands behind your back, keeping your arms extended. Now move your arms slightly backward and downward, allowing your chest to expand forward. Here too, make sure to maintain a certain core tension so that you do not arch your lower back.
Exercise 4: Stretching the hamstrings
Stand upright with your feet approx. hip-width apart. Then bend forward starting from your hips and try to slowly move your fingertips toward the floor. Only move as far as you can. It is completely fine if you do not reach the floor all the way. Try to initiate the movement from your hips while keeping your back as straight as possible.
Conclusion: Stretching remains an excellent choice for achieving greater flexibility and coordination, as well as preventing muscular imbalances. Feel free to integrate regular breaks with stretching exercises into your daily routine. Which type of stretching exercises make sense before and after exercising always depends on the sport you practice. It is best to have your trainer show you suitable stretching exercises and practice the correct routines under their expert guidance.
