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|Stretch Before or After Exercise?|
| There's been a lot of discussion lately about the best time to stretch. Ultimately, there's no right or wrong here. What works for you works for you.
The main point is to be sure to stretch.
Recent exercise physiology studies do show that static stretching (slow, easy stretching) actually reduces muscular power and strength in the short-term. So, for competitive, high-level athletes, static stretching is best done AFTER exercise.
For people in their thirties and beyond, many of whom have had back issues at some time, it may still be a very good idea to do static stretching before exercise. The primary value here is to prepare the muscles, ligaments, and joints of the lower back for work. Static stretching of the big muscles of the legs - the hamstrings, calves, and quads - reflexively loosens and elongates lower back muscles and supporting structures.
So, for many of us, doing our regular stretching routine first, followed by five or ten minutes of a dynamic warm-up, is still the best preparation for a safe, enjoyable, fulfilling workout.
1Ferreira GN, et al: Gains in flexibility related to measures of muscular performance. Clin J Sport Med 17(4):276-281, 2007.
2Peeler J, Anderson JE: Effectiveness of static quadriceps stretching in individuals with patellofemoral joint pain. Clin J Sport Med 17(4):234-241, 2007.
3Behm DG, et al: Effect of acute static stretching on force, balance, reaction time, and movement time. Med Sci Sports Exercise (36(8):1397-1402, 2004.
Please join us in helping others! Our annual ongoing "helping my community" drive is underway and there are many that need our help. If you know someone who is suffering with neck & back pain, headaches, shoulder pain, a sports injury, or they have injuries from work or motor vehicle collision, please share this with them.
For faster relief and lasting results with our "plethora of services" Dr. Niraj Patel is offering his expertise with a consultation, comprehensive examination, a visually educational structural scan, and one Free session of Hydromassage all for only $25. This is a limited time offer. All ages welcome. (treatment is not included) (valued at $200)
Sign-up using the form or call us at 610-323-6858 to take advantage of this exclusive offer.
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* "I live a very active lifestyle. I do cross fit, I’m a hairdresser and a waitress—on my feet all day. I injured my back working out a few years ago. I’ve been to a few chiropractors and I have gotten relief only to the point where it’s barely tolerable. Someone recommended me to see dr Patel. I’ve gone there 4 times now and my pain has gone from a 10 to a 2. He’s very professional, gentle and he takes his time. All that matters to me, is that I feel the best I’ve felt in years!"
~ Samantha C
*results may vary from person to person