Stretching before or after?

It's a question that has been debated for over 20 years now...When should you stretch? Before or after exercise? Well, here's the answer...When to Stretch: Before or After Exercise? One frequently-asked question is, "Should I stretch before or after I exercise?"The answer is: Both. This is not an either/or option; stretching both before and after physical activity is a must.However before you exercise you must first warm up slowly for about 5 minutes than you can stretch! And no cheating; please. Stretching after exercise to get a jump on your next session without stretching beforehand will not do you any good either, and here is why:The purpose of stretching before exercise is to help prevent injury. Stretching does this by lengthening the muscles and tendons, which in turn increases your range of movement. This helps you move freely without restriction or injury occurring. However, the reason why you stretch after exercise is very different.Why Stretch After Exercise?Stretching after you exercise is necessary for a very different reason. Any strenuous activity, particularly weightlifting, causes a small amount of damage to the muscle and associated soft tissues. These small rips and tears are what force the muscles to grow when they begin the process of repairing themselves. Stronger tissue replaces the damaged tissue, which often causes soreness up to 48 hours after exercising. This is called delayed onset muscle soreness or DOMS. You might not feel sore immediately following a workout, but think how many times you or someone else has said, "I’ll pay for this later."Stretching after your exercise routine helps release the tension and prevents the muscles from becoming tight. Right after your workout, your muscles are warm and elastic. The post-workout stretching session affords you a second chance to increase your flexibility and range of motion, particularly around your joints. Regardless of the type of activity, you should stretch all major muscle groups.Is Stretching Considered Cooling Down?No, stretching and cooling down after a workout are two very different things. Some experts say you should cool down first and then stretch, and others say that stretching can be incorporated as part of the cool-down process.The purpose of cooling down is to help your heart rate return to normal. Your heart, lungs and blood flow all worked hard to get you through the exercise, and without a sufficient cooling-down period, you may feel sick or dizzy. You might want to take a leisurely five-minute walk on a treadmill to relax your body and then do your stretching. Your muscles will still be warm and you will still reap the benefits of a post-workout stretch.

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