Most of the people who go to the gym must have heard about stretching. Some people like your typical ‘Gym bros’ are totally against it while many like yoga enthusiast are totally with it.
So, you might have seen people in the gym who either spend hours doing stretching before starting their workout and even people who just start grinding weights without stretching.
So, there are different camps giving different advice. So, to understand what stretching actually is, lets divide stretching into two categories:
- Static stretching: Which is when you stretch and hold a particular muscle/ muscle group for (30-60 seconds).
- Dynamic stretching: It is continuous and controlled movement of body in a range of motion. So, you might be thinking which type of stretching is good for me. Is it static or dynamic. The answer totally depends. If you are a guy who wants to lift weights in a gym, then static stretching before your workout isn’t a nice idea. The reason is very simple. If you perform static stretching before your workout, your muscle fibres tend to get stretched and lose, which isn’t an ideal condition you want your body to be before lifting. Meanwhile you want to incorporate dynamic stretches before your workout as it increases blood flow to your muscles meanwhile maintaining that muscle tension/tightness before you lift weights. This doesn’t mean that static stretches shouldn’t be incorporated in your workout routine. Static stretches play an important role when you are looking for the aspect of recovery. You should incorporate it after your workouts. Its very important to perform static stretches as it prevents muscle stiffness, which most of the gym goers face. The duration of both static and dynamic stretches shouldn’t be more than 10-15 min. Doing more than this, will only lead to increase in your workout duration without any added benefits.
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